30 Seconds SummaryWhat’s the optimal BF% for bulking? I was WRONG
- Optimal body fat percentage for muscle growth isn't solely a matter of personal preference but has physiological implications.
- Overweight individuals face anabolic resistance, meaning lower muscle synthesis from protein and strength training.
- Being overweight also leads to mitochondrial dysfunction and higher insulin resistance, negatively affecting energy generation and possibly exercise performance.
- High body fat increases chronic inflammation which can disrupt muscle growth by dulling the body's response to muscle repair signals.
- Excess body fat can extend recovery times between workouts and impact volume of exercise, indirectly affecting muscle and strength gains.
- Increased fat levels can alter hormone balance, raising estrogen and lowering testosterone in men, potentially hindering long-term muscle development.
- Recent studies, including one by Ribeiro et al., show that body fat levels do not impact muscle growth, contradicting earlier beliefs that higher fat might reduce gains.
- Practical advice suggests maintaining a body fat level that allows for efficient recovery and good physical health, without necessarily having to lose abs for men or push for very low fat levels in women.
