Why You DON'T Need a Huge Surplus to Build Muscle | PD Podcast Ep.245 — Physique Development Podcast

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Think you need to "bulk hard" and gain a ton of weight to build muscle? If you've ever tried to push calories up, only to end up feeling uncomfortable, disconnected from your body, and wondering if it's even worth it... This episode is for you.

Today, Sue breaks down how to build muscle smarter. She covers how much of a surplus you actually need, what determines whether those extra calories turn into muscle or body fat, how to structure your nutrition for growth, and the biggest mistakes people make when bulking. Because the goal isn't to chase the scale, it's to gain muscle while minimizing fat gain.

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As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!

Timestamps:

(0:00) Today's topic

(1:07) The problems with the eat big narrative

(4:15) How muscle growth *actually* works

(5:49) What an effective surplus looks like

(7:39) How fast the research says you should gain

(10:34) Why patience is key

(11:59) The BIGGEST mistakes to avoid

(13:59) Key takeaways

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