Gaining muscle without a caloric excess?

[BeastMode]

To keep this short, I was wondering if it was possible to build muscle while eating around maintenance calories? I want to maintain my current body weight, since I'm in a weight class sport, but want to fill out some underdeveloped areas. Now I know normally the answer to this question is "no" or "almost impossible" but unlike most I'm not trying to add a bunch of muscle to my already strong/muscular legs/chest/back. I want to add muscle to areas that normally don't get hit much by my training (which is why they're underdeveloped). I have done nothing besides 5x5 and the major lifts, no assistance or accessory work ever. Specifically, I want to add mass to my neck, traps, delts, arms, and calves. So, would incorporating some direct isolation work for these areas on a maintenance (possibly slightly under/over) diet be beneficial or would I be wasting my time and see no growth?

[Jordan Feigenbaum]

So, would incorporating some direct isolation work for these areas on a maintenance (possibly slightly under/over) diet be beneficial or would I be wasting my time and see no growth?

Muscle growth is a slow, insidious process anyway- particularly in a trained lifter. You might see some short term growth via added volume/training of previously undertrained or untrained muscle groups but significant size acquisition is unlikely.

Also, you're a weight class athlete now? I though you were doing the Police Acacemy and rugby?

[Sean Herbison]

Wasn't there a question with almost the exact same situation a few months ago?

[Jordan Feigenbaum]

Wasn't there a question with almost the exact same situation a few months ago?

Likely. I'm becoming forgetful at my advanced age.

[Sean Herbison]

Likely. I'm becoming forgetful at my advanced age.

All your gainz are killing your brainz.

[BeastMode]

Muscle growth is a slow, insidious process anyway- particularly in a trained lifter. You might see some short term growth via added volume/training of previously undertrained or untrained muscle groups but significant size acquisition is unlikely.

Also, you're a weight class athlete now? I though you were doing the Police Acacemy and rugby?

Alright, well I guess I'll see how it goes. I really just train for strength anyhow.

Yeah, I didn't end up going out for rugby, the overall commitment was too much for a club team in my opinion. So I went back to grappling, bjj to be exact. I was cutting for a while in an attempt to make lightweight (163.5) but decided just to maintain/bulk a little and go middleweight (177.0) so I can retain my strength and lbm seeing as I am about 169.0 in the mornings right now and about 11-12% bf. Water cutting isn't an option for these tournaments, as the weigh ins are done immediately before the divisions matches begin.

[Jordan Feigenbaum]

Yep, just worked with a guy who had a tournament 2 weeks ago. Walks around at 170, 3 weeks out we started dropping cals, got him to 166, then did a little water/salt manipulation so he weighed 163.5 in his uniform (or whatever it is) and was fine.

I do think middleweight would be good for you, however.

[BeastMode]

Yep, just worked with a guy who had a tournament 2 weeks ago. Walks around at 170, 3 weeks out we started dropping cals, got him to 166, then did a little water/salt manipulation so he weighed 163.5 in his uniform (or whatever it is) and was fine.

I do think middleweight would be good for you, however.

What did he eat/drink before his first match? Or was his weigh in a couple hours before?

[Jordan Feigenbaum]

What did he eat/drink before his first match? Or was his weigh in a couple hours before?

BCAAs + water (~8oz) + 1/2 strength Gatorade (~8oz total). It was 10 minutes before the match IIRC

[BeastMode]

Oh wow. Well then maybe I could make lightweight. Hmmm. I wonder if the extra strength and bigger breakfast is better than a lighter weight class.