@jeffnippard
Instagram · Talking Head Edit
@jeffnippard How to bulk as a new lifter versus as an experienced trainee! If you need help setting up your bulk, download @macrofactorapp 2 weeks free on the App Store or Google Play and it’ll take all the guesswork out. Just use code JEFF when you download! (Link to a free trial in my bio!)
Performance
Video #20810 · Talking Head Edit
[01]
The creator directly addresses the camera to explain the optimal rate of weight gain for building muscle, citing two different scientific studies to contrast the needs of experienced lifters versus beginners. He breaks down specific percentage targets for body weight gain per month, and concludes by seamlessly transitioning into a promotional call-to-action for the MacroFactor nutrition app to help viewers track these targets.
[02]
[03]
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[05]
What stops the scroll in the first 3 seconds
Title hook · 50%
On a bulk, how fast should you gain weight?
Verbal hook · 45%
On a bulk, how fast should you gain weight?
Visual hook · 5%
Direct eye contact from the speaker in a well-lit studio environment, accompanied by a bold text overlay to immediately capture attention and establish the topic.
[07]
The promise the opener makes, and how the video pays it back
Hook
A direct, high-stakes question addressing a common pain point or area of confusion for the target demographic.
Payoff
Introduces a product or service that seamlessly handles the complex calculations or processes just discussed, positioning it as the ultimate easy solution, followed by a call to action.
[08]
The structural pattern this video runs on
Framework
The Evidence-Based Blueprint
Pose a common dilemma, answer it with authoritative evidence, introduce a nuanced exception, provide actionable guidelines, and pitch a tool that automates the solution.
The Two-Sided Trap
Explains the negative consequences of getting the answer wrong in either direction, establishing tension and the need for a precise solution.
The Baseline Authority
Cites authoritative data or research to establish the general rule or answer for the majority of the audience.
The Nuance Pivot
Introduces an exception to the rule for a specific subset of the audience, maintaining engagement through unexpected information.
The Exception Authority
Provides authoritative data to back up the nuanced claim, proving the exception is valid.
The Practical Blueprint
Translates the complex data into simple, practical, numerical steps the viewer can immediately apply to their own situation.
How to bulk as a new lifter versus as an experienced trainee! If you need help setting up your bulk, download @macrofactorapp 2 weeks free on the App Store or Google Play and it’ll take all the guesswork out. Just use code JEFF when you download! (Link to a free trial in my bio!)
title · beginning
On a bulk, how fast should you gain weight?
informational · middle
1% of body weight per month
informational · middle
3% of body weight per month
informational · middle
0.5 to 1% of body weight per week
branding · end
MacroFactor
call-to-action · end
Download a free trial on the App Store or Google Play
On a bulk, how fast should you gain weight? If you gain too fast, you'll gain mostly fat. If you gain too slow, you might be leaving muscle gains on the table. In a new bulking study, 17 experienced lifters trained for eight weeks. One group slow bulked, gaining about 1% of their body weight per month. The other group fast bulked, gaining about 3% of their body weight per month. Both groups gained about the same amount of muscle, but the fast bulkers gained significantly more fat. There is an exception though, new lifters. When you're new to lifting, you can bulk a little faster and gain mostly muscle mass. In this classic study by Rosenek and colleagues, untrained lifters went on a bulk and started lifting four days a week. They put on six and a half pounds in eight weeks, And even the subjects eating the highest calories gained mostly lean tissue, very little fat gain. So if you're a beginner starting a bulk, you should gain around 0.5 to 1% of your body weight per week. So if you weigh a hundred and fifty pounds, that'll come out to about 0.75 to 1.5 pounds of gain per week or three to six pounds per month. After your first six months of lifting, you'll wanna slow down. At that point, gaining around 1% of your body weight per month makes a lot more sense. You can set these targets in macro factor, and the app will adjust your calories over time. Download a free trial on the App Store or Google Play.