30 Seconds SummaryWhy High-Carb Massing Is Ideal for Muscle Growth
- Training hard, eating a hypercaloric diet, and consuming enough protein are the three basics for gaining muscle.
- Training 'hard' is defined as working within three reps of reserve with sufficient weekly volume and proper technique.
- A hypercaloric diet is essential for muscle gain, requiring caloric intake to exceed expenditure.
- Protein intake should be around one gram per pound of body weight per day to support muscle growth without excessive fat gain.
- Carbohydrate to fat ratio in the diet significantly impacts long-term muscle vs. fat gains.
- Three popular mass-gaining diets include the 'Surplus Fats Diet', the Low-Carb, High-Fat Diet (LCHF), and the High-Carb, Low-Fat Diet.
- The 'Surplus Fats Diet' is easy to maintain due to less restrictive food choices but may lead to higher fat gains.
- The LCHF diet promotes high satiety and less food volume but may limit muscle growth due to low energy and reduced insulin.
- The High-Carb, Low-Fat Diet enhances insulin levels and muscle growth, optimizes glycogen storage, and reduces cortisol, but requires frequent high-volume eating.
- For maximal muscle gains, the High-Carb, Low-Fat approach is most effective, followed by the surplus fats approach, with the LCHF approach being least effective.
Renaissance Periodization
Dr. Mike Israetel, Broderick Chavez
