Eating Surplus but not pushing self in gym?

[xXGreenXx90]

Hello,

I'm wondering this out of curiosity: what happens to the extra calories you consume when in a surplus if you don't up the weight/reps each week or push yourself to your full potential in the gym?

Say you're eating 300 calories surplus each day and continue working at your current level whether it's 60bs or 250lbs and you never push past that weight or switch things up but continue eating 300 over.

with that situation in mind would training frequency affect where your calories go? (Doing the same workout 3 times a week vs 5 times.)

My guess is the surplus calories/energy wouldn't be used and stored as fat and even though you're working out, new muscles fibers aren't being recruited.

or maybe your body adapts and you'd end up just eating at maintenance? :L

[Junsuiakai]

Genetics such as how well your hormones are at building muscle, ugh I don't know enough to get into detail, but your question is impossible to answer.

and... ask God

[xXGreenXx90]

genetics such as how well your hormones are at building muscle, ugh i don't know enough to get into detail, but your question is impossible to answer.

And... Ask god

LOL.

I will try that.

[Mrpb]

with that situation in mind would training frequency affect where your calories go? (Doing the same workout 3 times a week vs 5 times.)

No.

My guess is the surplus calories/energy wouldn't be used and stored as fat and even though you're working out, new muscles fibers aren't being recruited.

It's more likely that it'll end up as body fat, that's correct.

However, some individuals will gain quite some LBM on a surplus even without lifting.

[beowulf359]

Expanding on the OP question. What if it was a case where all your lifts were stalling because your reached a plateau? You are still going all out in the gym bringing most of your sets to within a rep or two of failure but your progression stalled. Would a slight surplus start skewing more to fat gain in that case until you found a method to break the plateau?

[Mrpb]

Expanding on the OP question. What if it was a case where all your lifts were stalling because your reached a plateau? You are still going all out in the gym bringing most of your sets to within a rep or two of failure but your progression stalled. Would a slight surplus start skewing more to fat gain in that case until you found a method to break the plateau?

If you keep lifting with the same volume it's unlikely you'll gain significant muscle imo.

[SuffolkPunch]

Expanding on the OP question. What if it was a case where all your lifts were stalling because your reached a plateau? You are still going all out in the gym bringing most of your sets to within a rep or two of failure but your progression stalled. Would a slight surplus start skewing more to fat gain in that case until you found a method to break the plateau?

It's possible but very likely to be undesirable in terms of fat-muscle ratio gained. Smarter programming is a better option.

[xuerebx]

If you keep lifting with the same volume it's unlikely you'll gain significant muscle imo.

Volume being defined as sets, reps and lifting load - so an increase in any of these three factors would constitute an increase in volume, right?

[Mrpb]

Volume being defined as sets, reps and lifting load - so an increase in any of these three factors would constitute an increase in volume, right?

Pretty much yeah. Although there's a limit to how many sets will be productive (above that limit is also known as junk volume).

[xuerebx]

Pretty much yeah. Although there's a limit to how many sets will be productive (above that limit is also known as junk volume).

Yeah, I guess under the assumption that the increased sets come at the expense of lower intensity across the whole sets.

[xXGreenXx90]

Expanding on the OP question. What if it was a case where all your lifts were stalling because your reached a plateau? You are still going all out in the gym bringing most of your sets to within a rep or two of failure but your progression stalled. Would a slight surplus start skewing more to fat gain in that case until you found a method to break the plateau?

Coming from limited experience, there is a technique where you switch exercises, so if you're struggling on bench press you start doing dumbbell presses and even if you start with lower weight on that exercise you work your way up so when you come back to bench you're stronger.

The plateau is either from training or diet OR maybe it's a mindset thing, your mind can have a big impact, maybe you need a different approach mentally.

I think upping calories is smart if you're not gaining muscle after 2 weeks weighing, just measure and make sure you're not putting on too much fat, if you are gaining more fat I'd focus on intensity of workout and switching it up without creating a greater surplus.

Another option is if you've been bulking for awhile and have a bit of fat you could try doing a cut to give your body a rest or maybe maintain for a bit...

Listen to your body!

-just some ideas

[xXGreenXx90]

Yeah, I guess under the assumption that the increased sets come at the expense of lower intensity across the whole sets.

facts bruh

[beowulf359]

Coming from limited experience, there is a technique where you switch exercises, so if you're struggling on bench press you start doing dumbbell presses and even if you start with lower weight on that exercise you work your way up so when you come back to bench you're stronger.

The plateau is either from training or diet OR maybe it's a mindset thing, your mind can have a big impact, maybe you need a different approach mentally.

I think upping calories is smart if you're not gaining muscle after 2 weeks weighing, just measure and make sure you're not putting on too much fat, if you are gaining more fat I'd focus on intensity of workout and switching it up without creating a greater surplus.

Another option is if you've been bulking for awhile and have a bit of fat you could try doing a cut to give your body a rest or maybe maintain for a bit...

Listen to your body!

-just some ideas

Good ideas, thanks! I am actually not in a plateau atm and do implement a lot of strategies to break one but just curious what happens with excess calories while the body is hitting a wall with muscle growth. Probably not a good idea to go to maintenance when trying to bust a plateau as the idea is to spurn on more growth?

[xXGreenXx90]

Good ideas, thanks! I am actually not in a plateau atm and do implement a lot of strategies to break one but just curious what happens with excess calories while the body is hitting a wall with muscle growth. Probably not a good idea to go to maintenance when trying to bust a plateau as the idea is to spurn on more growth?

I kinda took my answer out of context. I meant going maintenance to take a break so you can come back to the bulk, yeah definitely not for overcoming the plateau.

That's a good question I'm also curious about that.

Best of luck,

[Mrpb]

Yeah, I guess under the assumption that the increased sets come at the expense of lower intensity across the whole sets.

That's certainly a possibility. The other option is that there's a limit that's even lower than that. For example if you've done 8 sets of chest in a session, will the 9th set really do anything extra for hypertrophy? even if you could somehow perform it with enough intensity I'm not sure that it will.

For weekly volume there might be a similar effect, where adding sets above X sets per muscle group per week may not provide any extra results at least for some individuals, even if they could do it with enough intensity.

[Strawng]

For weekly volume there might be a similar effect, where adding sets above X sets per muscle group per week may not provide any extra results at least for some individuals, even if they could do it with enough intensity.

I've absolutely noticed this. A few years ago I found that I was actually able to cut 3-5 sets per body part per week and it made no difference in gains. It was all just junk volume that matched the intensity of my other workouts, but actually detracted from my results.

[Mrpb]

I've absolutely noticed this. A few years ago I found that I was actually able to cut 3-5 sets per body part per week and it made no difference in gains. It was all just junk volume that matched the intensity of my other workouts, but actually detracted from my results.

Interesting. I may be noticing something similar right now but it's too early to tell. What it looks like right now is that 10-12 sets per week per large muscle group may be enough for me, which is less than what I used to do.

[xuerebx]

That's certainly a possibility. The other option is that there's a limit that's even lower than that. For example if you've done 8 sets of chest in a session, will the 9th set really do anything extra for hypertrophy? even if you could somehow perform it with enough intensity I'm not sure that it will.

For weekly volume there might be a similar effect, where adding sets above X sets per muscle group per week may not provide any extra results at least for some individuals, even if they could do it with enough intensity.

Makes sense, I now understand what "junk volume" stands for. I am following a beginner's routine (Allpro's, and don't let my join date fool you as only I returned to the fitness realm just 10 weeks ago) so the sets x reps and progression scheme is already set, but I'm trying to learn how to set up my own programme for the future.

[Mrpb]

I'm trying to learn how to set up my own programme for the future.

This is a great article, The Volume Bible by James Krieger.

https://weightology.net/the-members-...e-based-bible/

[xuerebx]

This is a great article, The Volume Bible by James Krieger.

https://weightology.net/the-members-...e-based-bible/

Thanks so much! Didn't know about this, looks really interesting - I'll save this for later. Over the past month, thanks to a post by WolfRose, I've read several e-books/articles on the topic:

- The Muscle & Strength Training Pyramid (both volumes) - Eric Helms
- The Art & Science of Lifting - Greg Nuckols
- The Journey - Greg Nuckols
- And I'm currently reading the Renaissance Diet 2.0 by Mike Israetel

I have't heard of James Krieger, but thanks for adding another one to my list. I've listed the names above for anyone reading this thread who may be interested in learning the science behind weight lifting and nutrition.

I'll be honest and say that I will need to go over certain topics again in the future as I do not have a science background so sometimes it's difficult for me to grasp everything. Still, very interesting and makes you look at this process from a different view point (learning WHY to do something, rather than just HOW to do something).

[Mrpb]

I haven't heard of James Krieger.

He's a researcher that has published many studies/papers with Brad Schoenfeld and Alan Aragon.

I'll be honest and say that I will need to go over certain topics again in the future as I do not have a science background so sometimes it's difficult for me to grasp everything. Still, very interesting and makes you look at this process from a different view point (learning WHY to do something, rather than just HOW to do something).

Personally I think you'd be completely fine if you only read The Muscle & Strength Training Pyramid V2. That's all you need.

[xuerebx]

Thanks! I know of Alan Aragon since he was a moderator here. Thanks again for the link!