BULKING 101: HOW TO GAIN MUSCLE AND STAY LEAN 

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TIMESTAMPS:
01:41 - Should you bulk or cut first?
07:58 - Calculating what calories to start bulking on.
11:42 - How fast should you gain weight on a bulk?
15:54 - When should you increase calories, and by how much?
18:06 - Which macros should change when calories are increased?
18:40 - What should my macros be on a bulk?
21:46 - How often should you train each muscle group?
22:47 - Training split examples
25:28 - Best rep ranges for hypertrophy
26:18 - Periodizing training
28:10 - Common types of periodisation
29:46 - Example training programme structure
41:30 - Applying progressive overload
46:49 - Cardio on a bulk?
48:48 - Training on a bulk vs on a cut
50:16 - Supplements
50:43 - Supplement giveaway competition
Each referenced study/meta-analysis:
Training Frequency:
- www.ncbi.nlm.nih.gov/pubmed/2...
Rep ranges/differing loads:
- www.researchgate.net/publicat...
- www.ncbi.nlm.nih.gov/pmc/arti...
- www.ncbi.nlm.nih.gov/pubmed/2...
- www.ncbi.nlm.nih.gov/pubmed/2...
Periodized vs non-periodised training for strength:
- www.ncbi.nlm.nih.gov/pubmed/1...
- www.ncbi.nlm.nih.gov/pubmed/2...
Linear vs DUP Periodization:
- peerj.com/articles/3695/
Creatine:
- www.ncbi.nlm.nih.gov/pubmed/1...
- www.ncbi.nlm.nih.gov/pubmed/1...
Beta-alanine:
- www.ncbi.nlm.nih.gov/pubmed/2...