Self-Selecting E. 153 How Much Weight Should You Gain Post-Show?
In this episode, I break down the biggest mistakes competitors make post-show, and how to approach your off-season, weight gain, and muscle building strategy with intention.
I explain why getting stage lean comes with a massive physiological cost, why more weight gain isn’t better, and how to realistically assess how much muscle you can build. I also walk through different competitor scenarios so you can understand what YOU should be doing based on your current physique and experience level.
If you’ve ever wondered how much weight you should gain, how to avoid the “danger zone,” or why your off-season isn’t producing results—this episode will give you clarity.
Timestamps:
- [00:00 – 05:05] – Common post-show expectations and why most competitors approach the off-season incorrectly.
- [05:06 – 07:06] – The biggest mistake.
- [07:07 – 11:19] – The leaner you are, the higher the physiological cost—and how PED use and post-show decisions factor in.
- [11:20 – 15:04] – Why more weight gain isn’t better + stage leanness isn’t defined by body fat percentage alone.
- [15:05 – 16:52] – Why there’s no universal answer.
- [16:53 – 20:32] – Muscle loss in prep + understanding the P-ratio.
- [20:33 – 28:42] – Scenario breakdowns (A & B): high-level vs intermediate competitors.
- [28:43 – 32:07] – Scenario C: novice competitors.
- [32:08 – 34:42] – Scenario D: first-time competitors.
- [34:43 – 40:19] – Why expectations fall apart.
- [40:20 – 43:54] – If you didn’t get lean enough + avoiding the “danger zone” body fat rebound.
- [43:55 – 48:20] – Overestimating muscle gain and why most off-seasons are far less productive than people think.
- [48:21 – 55:40] – Off-season framework + direct answer on how much weight you should gain for optimal progress.
Links & Resources:
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