Does Eating More Really Build More Muscle?

Video Description

Do you really need a big calorie surplus to build muscle — or does eating more just lead to more fat gain? In this video, I break down a 2023 study led by Eric Helms that directly tested whether the size of a calorie surplus affects muscle growth in resistance-trained lifters. This is one of the most common questions I get from clients who want to build muscle without unnecessary fat gain. METHODS (What they did) Resistance-trained men and women followed the same 8-week strength training program. Participants were assigned to one of three calorie intakes: 1. Maintenance calories 2. Small surplus (~5%) 3.Large surplus (~15%) Protein intake was high and consistent across all groups. Training was supervised and standardized. Muscle growth was measured using ultrasound (direct muscle size measurement), not just scale weight. Strength (squat & bench press) and fat gain (skinfolds) were also measured. RESULTS (What happened) refer to video. IMPORTANT LIMITATIONS (Read this before drawing conclusions) Very small sample size (only 5–6 participants per group). Short study duration (8 weeks), which may not capture meaningful hypertrophy in trained individuals. Participants were already resistance trained, meaning slower rates of muscle gain. Only one muscle group (biceps) showed clear hypertrophy, while larger muscle groups showed minimal change. Training design and proximity to failure may have limited hypertrophy in some muscles. Results should not be generalized to beginners or longer bulking phases. INTERPRETATION & PROFESSIONAL PERSPECTIVE While this study suggests that larger calorie surpluses may primarily increase fat gain rather than muscle gain in trained lifters, I do not believe these results apply equally to everyone. In my professional opinion, body fat percentage likely plays a meaningful role in how individuals respond to energy surpluses. Lean individuals and those with lower body fat may respond differently to surplus calories compared to individuals at higher body fat levels or those closer to maintenance energy availability. This distinction is not addressed in the current study — and that’s a critical gap. WHY THIS MATTERS (What we’re studying at USF) This exact question is why we are currently running a study at the University of South Florida examining: How baseline body fat levels influence hypertrophy response. Whether lean vs. normal-weight individuals respond differently to energy availability, and to what extent body fat may act as an energy buffer for muscle growth. Until we have those answers, applying one universal calorie-surplus rule to all lifters is overly simplistic. PRACTICAL TAKEAWAYS: Large calorie surpluses are not a guaranteed way to build more muscle Maintenance or small surpluses may be sufficient for many trained individuals. Body composition likely matters — not just calorie intake Individual responses vary, and context is everything. 👇 I’d love to hear from you in the comments: Have you noticed differences in muscle gain depending on how lean you were when bulking? BIABODY RESOURCES, FREEBIES & LINKS Train with programs built on real exercise science — not trends or shortcuts. The new BiaFit app gives you structured workouts, intelligent progression, and clear execution guidance so you can apply research the right way. 👉 Start training smarter today: https://getbiafit.com Helping Women Feel Better Through: 👉🏼 Stronger body image & self-confidence 👉🏼 Increased strength, hypertrophy & fitness 👉🏼 Smarter nutrition & science-based programming 👉🏼 Better performance, recovery & injury prevention 👉🏼 Practical tools you can actually use every day 💖 Welcome to my channel! Please take a second to SUBSCRIBE ⬆️ and join this amazing community. 📲 Stay Connected & Get Free Resources ★ Instagram (daily tips & behind-the-scenes): @hollytbaxter ★ Learn about 1:1 Coaching Consultations: https://bit.ly/40ImARS ★ FREE Glutes & Shoulders Workouts: https://bit.ly/3MHqnsV ★ FREE Ms. Bikini Olympia Part 1 Workout: https://bit.ly/3SMRXai ★ FREE Progress Tracker: https://bit.ly/3N37aSz ★ FREE Balanced Bites Recipe Book: https://bit.ly/3YrqTl4 📚 Books & Cookbooks by Holly • The Complete Exercise Guide to Muscle Hypertrophy: https://bit.ly/4dZXtjD • FREE Sample Chapters: https://bit.ly/3QDkVrT • Contest Prep Recipe Guide: https://bit.ly/4bC92vN • Foods That Fit Your Macros: https://bit.ly/4dW1UMt • NEW! Macro-Friendly Recipe Guide: https://bit.ly/4dZXVyl 🔥 Grab ALL cookbooks in one bundle: https://bit.ly/4e6cWif 🏋️ Favorite Training Tools Glute Bands for anywhere workouts: https://bit.ly/3KnciPt About Holly: Holly T. Baxter, A.P.D. — Online Nutrition & Physique Coach World Champion Natural Fitness & Figure Model | IFBB Bikini Pro M.S. Dietetics | B.S. Food Science & Nutrition 📩 Coaching inquiries: [email protected]