Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain.I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:27] Personal experience with the dreamer bulk approach[5:55] Finding the optimal calorie surplus for muscle gain[9:23] Study on the effect of small and large energy surpluses [11:53] The importance of a moderate calorie surplus for strength gains[14:03] Key points on the Helms study[19:30] Gains with aggressive surplus[23:01] Adjusting body fat gain based on the rate of build[25:27] Setting targets and rates for a muscle-building phase[33:23] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Email Philip: philip@witsandweights.com? Win a prize by taking our Listener Survey! ? Support the show? Apply for 1-on-1 coaching!?‍? Schedule a FREE results breakthrough call with Philip? Join our Facebook community for accountability, live training/Q&As, & free challenges✉️ Join the FREE email list with insider strategies, bonus content, and exclusive articles!? Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!? Enjoyed this episode? Share it on social and follow/tag @witsandweights? Love the podcast? Leave a 5-star review? Send a Q&A voicemail