OOM500
Hectopat
- Katılım
- 23 Ağustos 2022
- Mesajlar
- 2.454
- Çözümler
- 5
Lean Bulk için bile 200-300 kalori fazlalığı önerilirken Clean Bulk için 300-500 arası bir fazlalık öneriliyor.
Konu sahibinin maintenance'nin 350-400 fazlalığında alması en iyisi olacaktır.

Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design - Sports Medicine - Open
Background Many perform resistance training (RT) to increase muscle mass and strength. Energy surpluses are advised to support such gains; however, if too large, could cause unnecessary fat gain. We randomized 21 trained lifters performing RT 3 d/wk for eight weeks into maintenance energy...

Kalori açığında da kas kütlesi artışı görülebiliyorsa neden çok yavaş olsun? Hipertrofi uyarı temelli bir süreç enerji değil. (Bir yere kadar enerji de tabii) Zaten maintenance kalorisine maksimal kas gelişimi için gereken enerji de dahil.Lateral VIMT
Similar to VLMT, there was moderate evidence in favor of pre-training MT, but not group, as a predictor of the change in lateral VIMT (BF10 = 3.3, Table 6). There was weak evidence in favor of the null model over the group model (BF10 = 0.32, Table 6). Changes in lateral VIMT were similar among groups (Fig. 1B), and change in body mass was not favored over the null model as a predictor of change in lateral VIMT (BF10 = 0.43, R2 = 0.0).
Anterior VIMT
There was weak evidence in favor of pre-training MT, but not group, as a predictor of the change in anterior VIMT (BF10 = 1.6, Table 6). There was weak evidence in favor of the null model over the group model (BF10 = 0.33, Table 6). Changes in anterior VIMT were similar among groups (Fig. 1C), and change in body mass was not favored over the null model as a predictor of change in anterior VIMT (BF10 = 0.51, R2 = 0.04).
RFMT
There was weak evidence in favor of pre-training MT, but not group, as a predictor of the change in anterior VIMT (BF10 = 1.5, Table 6). There was weak evidence in favor of the null model over the group model (BF10 = 0.77, Table 6). Changes in RFMT were similar among groups (Fig. 1D), and change in body mass was not favored over the null model as a predictor of change in RFMT (BF10 = 0.63, R2 = 0.08).
Triceps MT
Evidence weakly favored the null model over all other models (Table 6). Specifically for group, there was weak evidence in favor of the null model over the group model (BF10 = 0.52, Table 6). Changes in triceps MT were similar among groups (Fig. 1E), and change in body mass was not favored over the null model as a predictor of change in triceps MT (BF10 = 0.43, R2 = 0.0).
Biceps MT
Evidence weakly favored the null model over all other models (Table 6). Specifically for group, there was weak evidence in favor of the null model over the group model (BF10 = 0.35, Table 6). Changes in biceps MT were similar among groups (Fig. 1F) and change in body mass was only weakly favored over the null model as a predictor of change in biceps MT (BF10 = 1.4, R2 = 0.24).
Ben zaten bulk yapmasını söylemiyorum. Lean bulk ile clean bulk aynı şey. Biri diğerinin başka bir adı sadece.
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