The Smartest Way to Build Muscle, From 7 Top Scientists
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- Опубліковано 4 чер 2024
- Want to learn how to build muscle most effectively? Good news: I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research on muscle growth, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. Without further ado, here’s the best way to build muscle.
DOWNLOAD THE UPPER LOWER WORKOUT ROUTINE:
builtwithscience.com/upperlower
LINK TO CALORIE CALCULATOR:
builtwithscience.com/calculator
MUSCLE BUILDING EXPERTS:
Dr. Mike Israetel: / drmikeisraetel
Dr. Brad Schoenfeld: / bradschoenfeldphd
Daniel Plotkin: / danielplotkin
Josh Pelland: / josh.datadrivenstrength
Dr. Milo Wolf: / wolfcoach_
Dr. Eric Helms: / helms3dmj
Alan Aragon: / thealanaragon
Click below for a step by step science-based fitness plan that takes care of all the guess work for you:
quiz.builtwithscience.com/
Click below to subscribe for more videos:
ua-cam.com/users/jeremyethier...
So, when it comes to how to build muscle, the first piece of the puzzle is exercise selection. Dr. Mike Israetel provided his insight. He says the number of exercises to build muscle you should have in your plan for muscle growth is something like 2 to 4 per muscle. He also emphasizes that you shouldn’t change exercises every week. Instead, you should only switch things up if your exercise is hurting your joints, it's boring you, et cetera, and there are other good candidates around.
Dr. Brad Schoenfeld then came in to explain volume and frequency. On the number of sets needed to optimize hypertrophy: it’s somewhere in the range of 10-20 sets per muscle group weekly. However, there may be a benefit to specialization cycles where high volumes can be beneficial for a given muscle group. Beginners should not be focusing on volume for hypertrophy. The first several months should just be focused on learning your movement patterns and very basic type routines. There does seem to be a modest hypertrophy benefit in training a muscle more than once a week when you exceed 8 to 10 sets per muscle or more per week. Brad recommends an upper lower split.
As for how heavy you should lift and the rep range you should use to build muscle, Daniel Plotkin says that for most people, between 5 and 15 reps, which is usually a moderate load. Then, during each set, apply a progressive overload technique called double progression. This is where you focus on increasing your reps before adding more weight. For example, if you can do 8 reps with a certain amount of weight, aim to do more reps with that same weight the following week. Keep going until you get to 12 reps per set, which is when you should you consider adding a small amount of weight, continuing the process.
And on whether training to failure is truly the best way to gain muscle, Josh says although training to failure may lead to more growth when you look at just 1 set in isolation, it also creates more fatigue. That’s why he recommends training 2 to 3 reps in reserve for all your sets except for the last set, where you'd just take it all the way to failure.
Dr. Milo Wolf then shares a hypertrophy hack: lengthened partials, which seem to produce more, or at the very least, the same amount of hypertrophy than a full range of motion. He recommends instead of doing a full range of motion on a given exercise, try using about 50% or about half reps in that lengthened position.
Now, it’s time to learn more about the other half of the how to build muscle equation, nutrition. Dr. Eric Helms explains calorie intake. Basically, you want to scale your calorie surplus and your rate of weight gain to your experience level. So if you're a beginner, gaining 2% of your body weight per month, which would roughly track with that 300 to 500 calorie surplus is a good idea. And then if you're an intermediate, probably something closer to 1% of your body weight per month is a decent target. That's probably gonna be between the 200 to 300 calorie surplus.And then if you are advanced, we're probably talking a 100 to 200 calorie surplus at most and gaining like 0.5 to 1% of their body weight per month.
Finally, Alan Aragon explains protein intake. Here’s what he says: of first importance, get total daily protein straight, which is 0.7 to 1.0 g/lb bodyweight, that's the cake. For the icing on the cake, spread it out relatively evenly over a minimum of 3 protein doses over the course of the day. As for the best protein sources, Alan recommends getting a mix of protein sources throughout the day.
TIMESTAMPS:
0:00 - The 7 Scientists
0:55 - Best Exercises
6:04 - Best Workout Splits
8:33 - How Heavy to Lift
10:40 - How Hard to Train
13:33 - New Growth Hack
16:06 - Nutrition (CALORIES)
18:56 - Nutrition (PROTEIN)
22:19 - Full Workout Routine
This was a huge undertaking for me but I wanted you guys to have an all-in-one guide you could go to for everything you need to know about building muscle. I hope you enjoyed it and found it useful! Share it with whomever you think it would help out. And here's a link to the upper/lower routine we filled out in the video: builtwithscience.com/upperlower . Cheers!
Hey man, I just wanted to thank you for this. It's so hard to find good info on stuff like this. Usually people are just trying to bait you into buying something. Your videos have been a game changer for me.
Thx a lot for this :)... but something is missing in the PDF... when to add weight? If im getting it right you should add weight when u hit for example 3 times 10 reps on bench press... btw in the excelsheet the Set 3: To failure is missing.
Adding recovery studies would really be what would complete this video
Good video. As always. In everything life. So hard to find balance! All new data and comparisons definitely help. Thanks
The compilation of expert advice and studies is phenomenal and I appreciate it! It would be great for future studies to include women and older individuals. I also wonder how much bio-individuality plays into these very helpful guidelines.
Great content.
I'm your new follower
Just started watching your podcast, great work DOC.
Greetings from algeria sending peace and love
But huberman will never follow any of this and still get guests who speak and practise the opposite 😂😂
HUBEY BOOBY LIKES YOUR PROTOCOL
Andrew, it's funny you should comment, because much of what Jeremy shared reminded me of the content within your podcast series with Andy Galpin.
I think this could be THE BEST video in the entire fitness industry, with all these experts' knowledge and studies they did. Respect.
I’m a physician and found your video the best (science backed) I have seen on the internet regarding muscle growth and exercise physiology. And having done medical research in the past, I appreciated the hard work and diligence you put into it. Great work!
Jeff nippard
You're not a physician random internet man
Not a physician here but someone who works in the field, I agree that this was very well presented! Also, some of the stuff mentioned here is also very logical and intuitive. Exercise should feel good not make you in pain and miserable. This is why I see a lot of people fail their new years resolution of getting fit.
It is in fact really good but check out jeff nippard or house of hypertrophy
@@kevin4227 A Lot Of People Start Too Intense Expecting Immediate Results. When It's Not There, They Lose Their Drive. Starting Slow And Expecting Nothing Is How You Wake Up One Day, Realize You Look & Feel Damn Good.
It's hard to grasp how immensely valuable this content actually is. Thank you for making it openly available Jeremy.
This is it, the only video anyone trying to gain muscle mass needs to watch to get the gist in terms of strategy. Well done man!
Thank you! That was my goal with the video, so it's great to hear that from you!
@@JeremyEthierl
You really outdid yourself with this one Jeremy.
You actually covered all the bases, I'm gonna keep this as a guide and show it to anyone who wants to get into fitness.
Keep it up 💪
I appreciate the kind words! Glad I could be of help!
Awesome video, dude
@@JeremyEthier Amazing video man. Was wondering if you had anything in the works in regard to the effects of sleep and hydration on muscle growth/recovery
@@JeremyEthierDo you get your manager
ua-cam.com/video/Eh5fPcZDVX0/v-deo.htmlsi=nIBk3RMm7QaZvVSk@@harrylees676
This is really the single best video on UA-cam for how to gain muscle efficiently. I mean the weekly workout routine with the split and the actual exercises is insanely helpful.
What such honor to have you covering this mate. Great work.
After watching this, my lean muscle mass tripled
Bro you watched this 22 mins qgo wdym 😭
Yeah you are a living symbol of a miracle. Someone should make a book bout you
this video is launched few minutes ago. lol
Ang lupet mo brad. Naging triple Ang muscle mo sa loob Ng 30mins? Pusang galang kalokohan mo hahahha😂😂😂😂
U got long cov id
honestly, i cant believe a video like this is out here for free. not only is this really high quality, in-depth, and organized-but its extremely digestible for all experience levels looking for answers. you are a treasure Jeremy 🙏
Everything he said "we need more data", that's it. Can you say what was useful?
The best summary for people who are trying to get in shape. Lots of pearls condense in only a couple of minutes. Well done.
This channel has always been great, but you've topped yourself here! Very informative and straightforward and practical.
This video is literally everything people need to hear all in one video. Thank you Jeremy all your videos have helped me out!!
I was going to say that!
U said it😊
Most comprehensive video I've seen. So much actionable information condensed in less than 24 minutes! Don't skip any second!
I came to your page today to try and find all of your older videos with all of this exact information that I've seen before only to be gifted this video with all of the content I was looking for!! Thank you so much for doing this and all the footwork you put into it. I am looking to change up your moderate workout that I've been doing for the last couple of months!
Dr. Mike is great. “What kind of channel are you running, followers with no calves!?” lol
I Was Fairly Certain Keyboard Warriors Had No Legs ✓ But Calves? Maybe Not. 😅
@@StarfireReborn 😂😂😂😂
I know how arduous it is to coordinate all of these interviews and decide which questions to ask in order to garner the most pertinent information. Big ups to you, Jeremy. The knowledge you’ve extracted and compiled for us is invaluable. Thank you very, very much.
what's importnat to note is that guys shouldnt be doing 2 lower body days unless they train 6 times a week
hey
the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
thank you so much! amazingly well explained, such a good guide
As a beginner, this is one-stop shop to know everything I need for at least the next 6 months of my journey, laying a solid foundation for understanding the basics of the muscle-building process. Huge appreciation!
I have to say, this is probably the best video that you have ever done. Covered everything, plus small breakdowns of the "why". Love it!
One of the best sources of information out there . This video had NEW information and not the same old things rehashed over and over . Very professional and honest. Btw I knew you were a good guy when your mamma made a cameo and said your, I believe, fried rice was good…. Your happiness was genuine ❤. A man’s character is proven by his actions and not just words and that’s why I trust your advice
Thank you! Means a lot! Haha, yes, approval from an Asian mom is hard to get so of course I was happy!
This is undoubtedly the best video on training for hypertrophy EVER. I've been watching content about this for a year now, only science based videos, and I can't remember a bit of important information that was forgotten here.
I LOVE this channel, it is SOOOO user friendly, I'm a semi-newbie and find that 1) there is actually content in the shows that they are labeled, 2) info is explained in a way that a "layman " like me can understand, 3) there are REALLY good demonstrations in each show and 4) the presenter is super likeable, professional and engaging! This is so much better than the "meathead" channels!! Thank you for your great shows!!
This could potentially be the best fitness/lifting video ever made? Hit absolutely every key point from training to nutrition, including specific exercises for every major muscle group. Great video!
just saying
the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
This video might be your magnum opus. Been watching most of these featured scientists individually for a while now and your video delivered the exact same things I learned from many many hours of watching in just 20 min. Can't wait to share this one with my wife and friends.
Had exactly the same, it took me about 2-3 years to learn all this stuff for myself and now we have a video of about 20 min
One of the best content videos I’ve seen in all my years of watching UA-cam. Super informative and well researched stuff!
This has to be one of the most informative videos on how to get muscular very efficiently I've ever watched. Amazing stuff, keep it up man 👏
Moments like these are what we as a brotherhood cherish the most, Jeremy uploading a new vid
I have been watching workout advice videos since a young teenager and I'm now 33. This is the best straight forward all encompassing video I have EVER seen. Thanks I thoroughly enjoyed this
This is truly valuable content for me as an intermediate and goes straight into my fitness playlist. I mean, this hits all the important points in one video that`s not too long. Thank you very much for the value that you provide !
Best video about muscle growth I’ve ever seen. As a beginner, it’s a huge info for me.
Ive been working out for 20 years, researching and seeing the past 10 years videos on UA-cam for workout plans and meals, but man, im glad im subscribed to your channel, this is by far the most complete video, you covered all the points, from beginners to advanced. Your thirst for knowledge is second to none.
Jeremy I can't thank you enough for this video; it's packed with so much useful, science-backed information that I had to watch it over and over again.
It truly reflects the attention and care you put into your videos, and the community absolutely loves and appreciates you, bro. Can't wait to share this with people! THANK YOU ❤
This is so far the best complete video on bodybuilding I have ever seen!
Awesome video. Can’t wait to start. Beginner to the workout scene in a consistent way. This will help tremendously
This was brilliant, Jeremy. Absolutely the best video, minute for minute, on the subject of muscle growth. You are an absolute miracle for young lifters. You have my absolute respect for putting so much effort and passion into this one! -Gabo
Much appreciated, Gabo! Big fan of your content as well. Thank you for the kind words!
I would love more research focused on females and lifting. All the research is super helpful regardless but some of the studies mentioned here only studied men and won’t be as applicable to women in training.
Great video and thanks for the workout download. I appreciate everything you post, but this was especially great.
The editing, research and dedication to delivering informative and valuable content on this video is greatly appreciated bro! Keep up the good work you’re one of my favorite fitness channels. Thanks for doing what you do.
By far one of the most detailed videos backed by studies on building muscle. Perfect for beginners like myself. Much appreciated!
You literally combined everything I have learned in the last 6months into a short video! Awesome stuff!
Just started this week and was super helpful, thanks!!
might be the most comprehensive single video out there. damn fine work
Thank you Jeremy from all my brain, body and fitness journey! This is the clearest, richest and most documented yet concise video I've seen so far. It's perfect timing for me and those around me, where we've lost count of our sets of arguments and uncertainties.👌🏼🙏👏
Your videos have been the most helpful for me while I'm on my fitness journey. Thankyou.
I always enjoy you channel. Thanks for sharing your passion for research.
Hi Jeremy! The fact that you keep on giving us so much information but also breaking it down, making it simpler and less overwhelming is truly kind, so I wanna thank you for that.
As for the question in the video hahahah, I think at least for me the approach of more volume but stopping at 2 reps till failure could be the winner in the studies You've mentioned, even if only because it seems less challenging on the mind and more achievable. Take care!
I use a self developed *hard Gainer* weight resistance program that is now in its 46th month. Actually started on the very day that the Covid 19 lock downs began. I use 18 general pull and push lifts or nine each on alternating days with Sunday off. I begin with a one set week expanding to a 5 set week with a deload week and repeat. I incorporate a 2 mile walk pre lift and shoot baskets for a post lift 30 min cool down. I can and do make changes up or down and do not go stale. I am now 76 years old. Everything still works and my motor skills have not slowed too much YET. Diet is key as is rest. Great video and is helpful as usual. Thanks for posting and good luck until the next vid!
great inspiration and great work sir
Thank you!@@lamalam102
I did all of this research for myself in the last 2-3 years that I've been training. So I luckily knew 80% of the topics already, but man is this so helpfull to see everything put together in one video. Especially nice for new lifters. Thanks for this great video and effort you have put in!
hi, I have a question can I ask u?
This is really really great. I love that you show more of your personality as well. Just more fun to watch when someone is laughing or smiling.
Hi Jeremy. I just wanted to say this is by far the most complete fitness video I've seen over here in my life, and I've been watching this sort of videos for ages. Congratulations man, this is really golden information for us mortals out there. Keep the good work and greetings from Spain 👊🏽💪🏾😜
This is such a helpful video. The fact you took all the information and made it available in a PDF and Google Sheet for free is admirable. Thank you, you’re appreciated.
last point to note is that the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
@@bobdarrick2628wheres your research to back up your statement?
The channel is finally a pro calves channel. Thanks Mike
def need more content on the calves
Excellent video, Jeremy. Superb content. Thank you.
Probably one of the best videos I've ever seen regarding maximizing hyperthrophy.
Thank you Jeremy! You are amazing 💪🏻💪🏻
Absolutely amazing video, watched it on my break at work and going to watch it again a couple times on my days off to disect and sink in all the information. Great job Jeremy ❤
Great stuff, man!!! Thanks so much for sharing with us
This is what I've needed. It's hard to cull through all of the information. I'm a PE teacher and strength coach with no experience in hypertrophy training so this is great for sharing with my kids who are curious about this stuff. Thanks!
Incredible video. The sheer effort with the editing, diagrams, amount of experts, research, and overall quality is just insane. This will for sure help everyone who lays eyes on it, great job Jeremy.
The lengthened partials part is the one I'm most interested in. Looking forward to more research on that
I do them on my last set of a muscle group and its been working good for me
@@JohnpdfANECDOTAL EVIDENCE 👍
Same! Been using it quite a bit in my training and it seems like it's working. I'll keep you guys updated with future research on it as well.
I'd probably be fine partial reps for things like bicep curls and lat raises where half-ROM is basically most of what you'll use these muscles for. But it just seems wrong to do it on motions like lat pulldowns (also pullups) and tricep pushdowns. True, it may grow the larger target muscles more quickly, but you miss out on engaging the accessory muscles in the latter half of the reps.
One of the best videos on the subject I've seen on UA-cam, very well prepared content.
Thank you for this video and all the effort input
Where do we fit in abs, traps, and forearms? And what about cardio? I love me some cardio 🏃🏻🏃🏻🏃🏻🤷🏽♂️
You can throw that out the window according to “experts” you don’t need it 💁🏻♂️
@@GankztaNah you tweaking I need my morning run for my mental health! 😂
You would add them to your respective upper or lower body day if you followed the basic plan described in the video but it’s all up to you and your individual body in how it responds to divy up your muscle groups throughout the week. Me personally, I split my week by individual group each day. I.e. legs first day, then my weakest group to piggy back off the testosterone dump from leg day(shoulders), then my next testosterone dump from back cause of deadlifts mixed with core/abs, then my next big group of chest, followed on the last day by arms to piggy back off the previous 2 test dumps of back and chest. As for cardio, why would you want to lose your gainz with that shit? Lol or you can just get it at work if you work a physically demanding job by working twice as hard as everyone else as any self respecting competitor would do anyways.
@@TheBigGangBang I know cardio don’t get much respect from bodybuilders but I’ve been a runner since I was 16yrs old is just something I like to do that makes me feel good. If I don’t do cardio I feel like my day is not complete. I have my own insurance business so I sit on my ass most of the day jogging makes me feel good. I didn’t get into bodybuilding until 2yrs ago I’m 27yrs old now. Rightnow I was able to set up my days by doing cardio before going to the office around 6am, then when I get off work around 2pm I go straight to the gym. I do the PPL workout chest/shoulders/triceps on Mondays, back/biceps on Tuesday, Wednesday rest, then start all over again on Thursday and Fridays. End my week with legs workout on Saturday then rest on Sunday. I run Monday to Friday.
Rest days
Believe in every step. ✋🏼
By far the most informative and most trustworthy fitness coach/youtuber ever. You're the best, Jeremy! Keep doing what you're doing. Many thanks!
Great info Jeremy. It gives good guidelines and answers to the most frequently asked questions. Thanks.
Great video, very interesting. I wonder if these results also apply to women - especially after menopause. All studies seem to be done on young males.
Yea some studies done on women would be nice
Intro bring variation to your workout
Chest 1:49
Back 2:03
Biceps 2:25
Tricep 2:35
Shoulder 3:16
Caves 3:40
rework on the legs part
Glutes 4:46
All 5:09
------------Volume Frequency --------------
Full CHart 8:17
Days and Exercise 8:29
-----------Resp Load ----------------
10:14
-------- FAILURE -------------
12:11
---- Growth ------
14:35 and 15:23
---- Nutrition and Calories ---
Interesting research topic at the start of the segment
18:14
Protein
Ideal range per body weight 1.6 -2.2 gm per kilo weight
Dont take all at once , Spread it out to a minimum of 3 meals of same quantity .
Protein source 22:26
Thank you for your content, super inspiring, always learning!
Your effort is highly appreciated Jermey. Hats off 👏🏽
Need to rewatch this video a couple of times to absorb all the gems
Markus Rühl (not only once) said, when it comes to muscle growth only listen to those who have already grown muscle 😉😉
The best workout channel available without a doubt. Well done Jeremy.
This is literally the most helpful workout video I've ever watched 🥺❤
bruh forearms?
Overrated, do heavy pulls and you won’t need to isolate forearms
Thanks for the great videos with all the detailed research Jeremy! Appreciate the effort helping everybody get stronger
That’s some great work .. I am struggling in my fitness journey and I have already tried much of these advice and the difference is not huge but I am still thankful for the sincere work ❤
As a day guy myself. I take appreciate all this info. I've been struggling finding were to start and how to maintain. This is a great video.
Jeremy, I just found your channel and man - this is an absolute goldmine for information, thank you so much!!
Thank you for all of this, this was great video!
This is gold, Jeremy! Thanks for pouring your soul into this one! A lot of people are going to greatly benefit from it in their individual journeys!
This is your best video yet, so jam packed with info. Thanks Jeremy!
I gained a lot of knowledge about ways to build more Muscle, kuddos Jeremy for the great content!
Thanks for sharing this video Jeremy since this video answered all my questions. Thankful to all the experts for their amazing insights 🙌🔥
This is a great video. Been watching a lot of videos in this arena and this is by far the best compilation of all of the different topics put together in an easily digestible format. Feeling extremely encouraged and inspired to get after it!
Been following for 5+ years.
You never disappoint.
Keep it up mang!
Your videos are fantastic, and this one took it to a whole nother level! Great job and thank you!
thank you so much jeremy! i have been watching your channel for a few months now, and your content is the best i have seen out there. as an overthinker, the way you break things down helps me immesnely. thanks again- love ya man
Thank you for this! Amazing! 🙌
Really good video with proper research. Thanks for this and you've earned a new subscriber.
Thanks. I like the calm and study base of all your videos so it’s easy to understand even for non natives. And as a physiotherapist, I also like it a lot that you guys don’t get tired to tell the people to learn their movements first, before adding weight. 👏🏼👏🏼👏🏼
This was awesome.. Thanks for your time and detail.. GOD BLESS!!
This was the best video yet! Really well done!
this is the most informative video I've ever seen. you are the best. keep up the good work
Appreciate your work and all the experts featured. Thank you!
Loved the vid. Thanks a lot for providing all this great info for free!
Wow! This summarizes unbelievable amount of research so well. Thanks!
This is such an incredible video. It answers essentially every question I've ever had and is so well put together. Thank you so much, Jeremy.