Build Muscle WITHOUT Bulking if You Want "Lean Gains" | Ep 384

Join Physique University for our new IGNITE 🔥 training template (4-day upper/lower time-saving split) - use code FREEPLAN for a free custom nutrition plan when you join: https://witsandweights.com/physique -- You MUST "bulk" to build muscle... right? Eat more, gain weight, accept getting fluffy, then cut it all off later with a fat loss phase... right? Not necessarily. What if bulking is inefficient for YOUR goals? What if you could build muscle while staying lean year-round? Learn why you might NOT need a calorie surplus to build muscle and a unique approach called aggressive maintenance where you can skip bulking entirely while getting the strong, lean, aesthetic body you're going for. Main Takeaways: Traditional bulking optimizes for throughput (total muscle gain), while aggressive maintenance optimizes for efficiency (muscle gain per unit of input) You CAN build muscle at maintenance calories when 3 things are dialed in Certain individuals partition nutrients more efficiently toward muscle vs. fat and are better candidates for skipping the bulk There are "hidden" but powerful factors that enable muscle growth without bulking Episode Resources: Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts ... EVERYONE who leaves a review will get a gift from me :) Timestamps: 0:00 - Rethinking the bulking dogma 2:06 - Speed vs. efficiency in muscle gain 7:00 - Throughput vs. true efficiency explained 10:15 - MPS limits and surplus reality 12:20 - Age, partitioning, and staying lean 14:10 - How muscle grows at maintenance 16:20 - Energy partitioning and activity 18:10 - The aggressive maintenance protocol 21:00 - Protein, training, and carb strategy 24:30 - Glycogen, neural gains, and energy flux 26:40 - Who should skip the bulk 29:10 - Pitfalls, expectations, and precision Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram