Are 'dreamer bulks' effective or recommended for muscle gain?

Dreamer bulks, characterized by a very high caloric surplus and rapid weight gain, are generally not recommended. While they can lead to significant strength increases, they often result in an excessive accumulation of body fat that makes subsequent cutting phases much harder. Most people who have done a dreamer bulk regret the amount of fat gained and would opt for a more controlled approach in hindsight.

How do high rep ranges (20-30 reps) compare to moderate rep ranges (8-12 reps) for hypertrophy?

If the total number of sets performed close to failure is equated, hypertrophy gains should be similar across rep ranges. However, from a practical standpoint, 8-12 reps are often preferred because sets of 20-30 reps can be more metabolically taxing and generally less enjoyable, especially for multi-joint exercises like squats or deadlifts. Some individuals also experience more joint wear and tear with high reps on certain exercises.

What are key strategies to improve sleep for better training recovery?

Key strategies include establishing a regular bedtime and wake-up time, only going to bed when tired, avoiding screens/blue light before sleep, creating a dark, quiet, and cool sleep environment, and tapering fluid intake before bed. Additionally, high-carb meals at night can be beneficial, while high-fat or spicy meals can be detrimental for some. If persistent issues occur, consider checking for sleep apnea.

How can I tell if I'm training hard enough if soreness is not a good indicator?

To assess training intensity, focus on objective markers of progress and training volume. Keep a detailed training log (journal, app, spreadsheet) to track exercises, loads, and sets. If you are consistently lifting more weight for the same reps or increasing your total training volume over weeks and months, you are likely training hard enough. Subjectively, a good indicator is feeling tired but not completely trashed the day after a workout.

What is the 'interference effect' in concurrent training, and how can it be minimized?

The interference effect describes how simultaneous aerobic and resistance training can sometimes diminish strength or hypertrophy adaptations due to conflicting signaling pathways. To minimize it, be cautious with overall training volume for both modalities, limit vigorous cardio to 2-3 sessions per week, and ideally separate cardio and resistance training by 3-6 hours or perform them on separate days. If done in the same session, resistance training should precede cardio for optimal strength/hypertrophy gains.

Is training to failure recommended for hypertrophy, especially when doing concurrent training?

For hypertrophy alone, training to failure or close to failure is often effective. However, in the context of concurrent training (combining resistance and cardio), some recent research suggests that not training to failure (e.g., leaving 2-6 reps in reserve) may lead to greater hypertrophy. This could be because the added fatigue of training to failure, combined with cardio fatigue, creates an excessive recovery burden.

Why should we still value scientific research if much of it might be low quality or poorly interpreted?

Despite the existence of low-quality or poorly interpreted studies, research remains the best available method for objectively understanding training, nutrition, and recovery. It's crucial for those who discuss research to be transparent about its limitations and the scientific process's self-correcting nature. Learning to critically evaluate studies and engaging with respected science communicators can help individuals discern good research from bad, ultimately contributing to a more informed approach to fitness.

Key Moments

Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research (Episode 17)

Stronger By Science

Education4 min read99 min video

Sep 12, 2019|12,118 views|287|45

Stronger By Science Podcast

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Key Moments

TL;DR

Bulking rates, hypertrophy rep ranges, recovery, and valuing research are discussed.

Key Insights

Slow weight gain (0.25-0.5% of body weight per week) with a 10-20% caloric surplus is generally optimal for maximizing lean mass gain while minimizing fat.

While higher rep ranges (20-30) can yield similar hypertrophy to lower ranges (8-12) with equal volume, the 5-12 rep range is often preferred for practicality and reduced 'suck factor'.

Sleep hygiene is crucial for training; recommendations include regular routines, avoiding caffeine/alcohol before bed, dark/quiet rooms, and limiting blue light exposure.

Soreness is not a reliable indicator of training effectiveness; progress tracking (weight lifted, reps, sets) is the best method to gauge training intensity.

Concurrent training (cardio and lifting) can lead to interference effects, particularly impacting power output. Minimizing interference involves careful management of volume, intensity, and timing, with lower body cardio posing a larger risk.

Post-workout massage aids recovery, while static stretching's utility is context-dependent, with light stretching between sets potentially boosting hypertrophy and prolonged stretching improving range of motion.

OPTIMAL RATES OF WEIGHT GAIN DURING BULKING

The optimal rate of weight gain during a bulk involves balancing lean mass acquisition with fat accumulation. Generally, a slow rate of weight gain, aiming for 0.25% to 0.5% of body weight per week, is recommended. This typically requires a caloric intake 10-20% above maintenance. While faster gains are possible, they increase the likelihood of excessive fat gain, making subsequent cutting phases more difficult. Experienced individuals or those nearing their genetic potential may opt for even slower rates. The 'dreamer bulk' approach, characterized by excessive calorie intake and rapid weight gain, is often reminisced about but typically leads to significant fat gain and a harder subsequent cut.

REP RANGES AND HYPERTROPHY FOR MUSCLE GROWTH

For hypertrophy, equal training volume across different rep ranges (e.g., 3 sets of 8-12 reps vs. 3 sets of 20-30 reps) can lead to similar muscle growth. However, practical considerations often favor the 5-12 rep range due to reduced discomfort and fatigue, making adherence easier. Higher rep ranges can be beneficial for specific exercises, like isolation movements for smaller muscle groups, where they may provide a greater pump and burn. The choice of rep range should also consider the exercise type, with compound lifts potentially being more fatiguing at higher repetitions, and individual joint health considerations influencing preferences.

THE IMPORTANCE OF IMPROVING SLEEP QUALITY

Adequate sleep is a cornerstone of effective training and recovery. Key strategies for improving sleep include establishing a regular bedtime routine, avoiding stimulants like caffeine and alcohol close to sleep, and creating a dark, quiet, and cool sleep environment. Getting bright natural light exposure in the morning can help regulate the circadian rhythm, while minimizing blue light exposure in the evening is crucial. The advice to 'not go to bed until you're tired' is generally good, but for some, forcing a consistent bedtime may be more effective. Addressing sleep disturbances, such as snoring or poor breathing, and consulting a physician for conditions like sleep apnea, are also important steps.

ASSESSING TRAINING INTENSITY BEYOND SORENESS

Soreness is not a reliable indicator of a productive training session; long-term progress tracking is a more effective measure. Instead of relying on how one feels in the hours or days following a workout, focus on objective performance metrics. This includes monitoring increases in weight lifted, repetitions completed, or overall training volume over time. A subjective feeling of being able to perform another similar workout the next day, without feeling completely depleted, is generally a good target. Persistent fatigue coupled with a lack of progress may indicate overtraining, while consistent progress suggests adequate training intensity.

NAVIGATING THE INTERFERENCE EFFECT IN CONCURRENT TRAINING

Concurrent training, combining aerobic exercise with resistance training, can lead to an 'interference effect,' where the adaptations from one modality may blunt the adaptations from the other, particularly impacting power output. To minimize this, manage the volume and intensity of both training types carefully. Limiting vigorous cardio sessions to two or three per week, with perhaps one or two being high-intensity interval training (HIIT), is often recommended. Separating cardio and resistance training sessions by several hours, or ideally into different days, is beneficial. Prioritizing resistance training first in a combined session can also help preserve strength and hypertrophy gains.

RECOVERY MODALITIES: MASSAGE, STRETCHING, AND THEIR UTILITY

Among recovery modalities, post-workout massage has shown significant benefits for both objective performance recovery and subjective soreness reduction. Stretching's utility is more nuanced; intense static stretching immediately before exercise can impair performance and potentially reduce hypertrophy. However, light stretching between sets may enhance hypertrophy, and prolonged stretching interventions away from training sessions can improve range of motion and tissue extensibility, potentially aiding strength. The research also suggests that for those engaging in concurrent training, avoiding training to muscular failure might mitigate interference effects and enhance hypertrophy.

VALUING RESEARCH AMIDST IMPERFECT LITERATURE

Despite the presence of low-quality or even fraudulent research, scientific literature remains the best tool for objective decision-making in fitness. The limited engagement with primary research by most individuals, combined with the self-correcting nature of science and the efforts of diligent researchers and science communicators, helps to filter out poor information. Developing critical appraisal skills, checking interpretations against those of trusted sources, and understanding that scientific progress is iterative and imperfect are key. While science isn't infallible, discarding it entirely leaves one with less reliable methods for understanding complex topics.

Mentioned in This Episode

●Products

●Software & Apps

●Companies

●Organizations

●Studies Cited

●People Referenced

Sleep Hygiene for Training Recovery

Practical takeaways from this episode

Do This

Go to bed only when tired; if not, get out of bed.

Establish and adhere to a regular bedtime routine (e.g., reading, warm bath).

Wake up at the same time every morning, even on weekends.

Use your bed exclusively for sleep and intimacy.

Ensure your bedroom is dark, quiet, and cool for optimal sleep.

Get bright natural light exposure in the morning to stimulate wakefulness.

Taper fluid intake throughout the day to avoid waking up to urinate.

Consider higher carbohydrate and high glycemic index meals at night.

Check your mattress and replace it if it's too old or uncomfortable.

Avoid This

Stay in bed if you are not tired.

Take naps frequently if you struggle with night sleep (aim for good night sleep instead).

Engage in activities other than sleep/intimacy in your bed (e.g., homework, TV).

Consume caffeine, alcohol, or nicotine, especially close to bedtime.

Perform super high-intensity exercise right before bed (allow a couple of hours to wind down).

Expose yourself to blue light (e.g., screens, LED lights) a couple of hours before bed.

Hit the snooze button repeatedly.

Fall asleep with the TV or radio on.

Consume super high-fat or spicy meals right before bed if they cause GI upset.

Common Questions

For most individuals, particularly those with some training experience, aiming to gain about 0.25% to 0.5% of body weight per week is recommended. This can generally be achieved by consuming 10% to 20% above your maintenance calorie level. Beginners might be able to gain slightly faster, while very experienced lifters might benefit from a slower rate to minimize fat gain.

Topics

Sleep Optimization Health & Longevity Human Performance Rep Ranges Cardiovascular Exercise Concurrent Training Training Recovery Hypertrophy Training Scientific Literacy Bulking Strategies Fitness & Exercise

Mentioned in this video

People

JM Blakely

A bench specialist who trained at Westside Barbell and held multiple multi-ply bench records across different weight classes. Known for a legendary high-calorie diet for rapid weight gain.

James Krieger

Host of a podcast where a question about valuing research despite its flaws was posed, which is discussed in the episode.

Neil deGrasse Tyson

An American astrophysicist, author, and science communicator, used as an example of someone who might avoid discussing the 'dirty' side of science to maintain public confidence.

Bill Nye

An American science communicator and television presenter, cited as an example of someone who might avoid openly critiquing scientific flaws to maintain public trust in science.

Dave Tate

Mentioned as a potential source for the JM Blakely diet story, known in the strength training community.

Winston Churchill

A British statesman, army officer, and writer, whose quote about democracy being the 'least bad system' is paralleled to the value of scientific research despite its shortcomings.

Studies & Research

Casio et al.

A study that found more hypertrophy when doing concurrent training versus resistance training alone, where the majority of resistance training was not done to failure.

Lundberg et al.

Cited as authors of two concurrent training studies with isokinetic resistance training, making it hard to apply findings to normal isotonic training.

McCullough et al.

A study that found more hypertrophy with concurrent training versus resistance training alone, with 14 out of 21 weeks of training not done to failure.

Carol et al.

A recently published paper (last month at time of recording) that looked at training to failure versus not to failure in concurrent training, finding significantly larger quad hypertrophy in the non-failure group.

Iraqi et al. 2019

A 2019 open-access review paper discussing the importance of caloric surplus for muscle gain and offseason guidelines, supporting a 0.25-0.5% body weight gain per week.

Slater et al. 2019

A review paper from 2019 offering guidelines on caloric surplus for muscle gain and offseason strategies for physique competitors.

Organizations

Westside Barbell

A well-known strength training facility where JM Blakely trained and set bench press records.

PubMed

A free search engine accessing bibliographic information and abstracts for biomedical and life sciences articles, mentioned as a source for research papers.

Products

Snickers

King-size Snickers bars were part of JM Blakely's 12,000-calorie daily diet for bulking.

Companies

McDonald's

A fast-food chain, featured in JM Blakely's extreme bulking diet for breakfast.