Are these considered broscience now? (srs)
Aight brehs I've been out of the game for a few years and am kicking back into heavy lifts again. Feels like every few years, all of the past strategies are considered broscience that don't work. SO. Ima just list them out, and y'all tell me what actually was true all along, and what straight up isn't considered true anymore.
If it helps, trying to rebulk from 165 to my past weight of 185+, so these are all related to wanting to do that as efficiently as possible.
1) 500 cal surplus will cause you to gain up to one lb per week, but you can only safely gain 1.5-2lbs per month, everything else is fat and water
2) Creatine and maybe beta alanine are useful, most other supps are largely placebos or only slight benefits
3) Eating a lot of protein and carbs right after a workout is important, and it's important to avoid fats because they digest too slowly
4) Carbs + protein, fat + protein meals are best. Avoid fat + carb meals.
5) To contradict the above, dirty bulking can help you grow faster
6) If you weigh 175lbs, you're going to want 150-200g of protein daily to bulk and recover well
7) Overtraining is overstated, so 2-3 days of heavy lifting per week to failure shouldn't cause that
8) Muscle memory for growth is a thing, so you can expect to grow more than 1-2lbs per month if you're regaining muscle mass you used to have
9) Sleep and maintaining low stress are super important for anabolic process
10) Sticking to mostly barbell and full body lifts (deads, squats, military, etc) is better for increasing test levels
Also that intermittent fasting CAN be used to bulk, as it raises H GH levels
Any of that no longer hold true based on recent studies?
Any new hypertrophy programs or findings that are major?