7 Steps To Build Muscle (For SKINNY GUYS)
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- Опубліковано 13 чер 2024
- Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass.
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Timestamps:
#1 Not Eating Enough Calories 1:07
#2 Increase Your Carbs 4:02
#3 Progressive Overload 5:20
#4 Undulating Periodization 7:09
#5 Eat Enough Protein 7:55
#6 Don’t Overdo Cardio 9:17
#7 Get Enough Sleep 10:46
If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, "what am I doing wrong here?" You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's right....you heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that I"m about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for...
Research:
1. "consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway"
Link: www.ncbi.nlm.nih.gov/pmc/arti...
2. "long-term severe CR reduces serum total and free testosterone"
www.ncbi.nlm.nih.gov/pubmed/2...
"Restricting calories increased the total output of cortisol"
www.ncbi.nlm.nih.gov/pubmed/2...
3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study
www.ncbi.nlm.nih.gov/pubmed/2...
4. Bench press strength associated with chest size:
See figure 1
www.ncbi.nlm.nih.gov/pubmed/2...
5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass"
www.ncbi.nlm.nih.gov/pubmed/2...
"the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance."
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
6. Ideal protein intake is 1.6g/kg or about 0.8g/lb
See Figure 5
bjsm.bmj.com/content/52/6/376
7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass"
Link: www.ncbi.nlm.nih.gov/pubmed/2...
"an even distribution of daily protein intake across meals is independently associated with greater muscle strength"
Link: www.ncbi.nlm.nih.gov/pubmed/2...
8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution"
www.ncbi.nlm.nih.gov/pmc/arti...
9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass
See Figure 1
www.ncbi.nlm.nih.gov/pubmed/2...
10. "resulting in an increase in AMPK activity after endurance exercise" & "AMPK"... "leads to the inactivation of mTOR and a decrease in the rate of protein synthesis"
www.ncbi.nlm.nih.gov/pubmed/1...
(10.5) 2% Carbs vs 77% carbs effect on Muscles
www.ncbi.nlm.nih.gov/pubmed/1...
(11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs
www.ncbi.nlm.nih.gov/pubmed/2...
(12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed"
espace.library.uq.edu.au/view...
(13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss"
www.ncbi.nlm.nih.gov/pubmed/2...
(14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers
www.ncbi.nlm.nih.gov/pubmed/1...
Hope you guys enjoy the video. The 15 studies used to make this video are all linked in the description with direct quotes from the research papers to back up everything that is said. Growing up as a kid I was very chubby. Then at around 14 to 15 years old, after about a year and a half of consistently working out and eating better, I was able to burn off the majority of the fat, but I was still skinny fat. I wasted a lot of time acting on bad information, so I want to make sure you don't do the same. Enjoy the video :)
Gravity Transformation - Fat Loss Experts
Great video man, but do you really believe that hard gainers dont exist?
Most people are skinny at some point but then grow out of it.
But then some people stay natural thin and have to work way harder for muscle mass.
Am a vegetarian pls suggest me a diet plan so that I could bulk up by following it .
Please bring some videos on ectomorph exercise routine
The macro test isn t loading i waited like 30 mins , can someone help me ?
Really Really helpful video for hardgainer. You bring such high quality content consistently. Keep up the good work 👍
Skinny guys watching this I feel your pain good luck like if you can relate
I will be joining a local gym after this month i am skinny 45 kg nigga
@@HarshSingh-ng3db dammn how tall are u? I'm 5'10 and 54 kgs however I'd like to boost it to 70-80 cuz I'm boxing
@@mohamedabdelaal8306 5'9 everyone makes fun of me and i dont have any confidence to approach a girl.I am tired of my life.
@@mohamedabdelaal8306 ok thanks bro i hope this will be helpful for me
5’5 and 107 pounds. I can bench 135. No one here likes guys that are a few/several pounds underweight or shorter than average :/
For the teenager's watching this, START NOW!!! Your 20's will be amazing.
I'm trying ,but I'm not getting anywhere
@@archieproductions1299 What's the problem? No muscle growth?
Yusuke Urameshi i’ve been going everyday and i’m not seeing much growth, taking creatine and protein shakes everyday and eating as much as i can, don’t wanna give up but also don’t wanna waste my time
@@zaynepacifico1916 I'll try to help you based on the limited amount of information you gave me. You said you're working out everday? Stop that. Did nobody tell you that your muscles grow when you rest? If you work out everyday, they will literally not grow. Four times a week is enough. A healthy diet is also important and if you're not sure about your needed calorie/protein intake then calculate how many you need and use an app for tracking your daily intake. Avoid processed food, cheap calories and eat plenty of fresh vegetables. I don't know anything about your workout plan but I recommend reading about excercise plans for beginners, especially full body workouts. Also, most of the time people think they lift as much weight as they can but that's usually not true. You have to shock your muscles to see progress. Do you ever feel a burn towards the end of your sets? If not, then use more weight. I could go on forever but the easiest way would be: Talk to a trainer at the gym or someone who has experience in working out. Tell them about your routine and about your diet. Ask them to help you. This is how I started. One more thing, muscle growth takes time and you shouldn't expect to get shredded in six months. So maybe your muscle growth is not that unusual and you're just expecting a little too much? Just a guess. Hope I was able to help you out in some way. Bottom line is don't give up and hang in there.
@@VintageFlowers Yeah, im skinny and im trying too eat as much as i can but its pretty hard
Him: “get enough sleep” Me: *watching this at 4am* hmm
So true
Me watching at 5:44am lol
5 here 😂
8pm 😎
Maaan same I cant ever get enough of sleep my number one problem
Great video sir! Here’s a quick summary
1. Eat more calories
2. Eat more carbs
3. Lift more weights
4. Eat more protein
5. Don’t over do cardio
6. Get enough sleep
Number 7?
Sus dec hgh winnys dbol Mast cyp
What if you start gaining to much fat does that mean lift more i am 38 and only recently like a m onth ago started giving a fuck about my health ikve been eating a shit load i think lift more right
@@damonm4156 no lifting is for gaining muscle you need to do more cardio to burn fat just run more
But i workout with no equipment
Get enough clories
Increase your carbs
Progressive overload
Eat enough protein
Do not do over cardio
Get enough sleep
Thx💐
You're a god
Thanks saves me time
do cardio early so it starts you off for the day and you’re body is ready to work out later on
Thank you bro😭😭💯
7 steps to build muscle fast!!
(ages 10 years between the pictures )
i'd say 20+ years...
😂😂😂
Hahahah a yes this
I’m 53 and 5kg heavier than when I was 20. I’m almost there imao! 😂
💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉🚽☠☠☠☠💉💊💉💊💉💊💉💊💉🚽☠☠☠☠💉💊💉💊
When the images they use to represent "skinny" is your goal 🙃
Yeah seriously what's wrong with dude in the first picture? I don't think they know what skinny really means, the dude looks ok and healthy. I mean I look like him only a bit fatter are they calling me skinny 😂
Exactly 😂
That's exactly my goal. 😄
I can relate ✌️😆
I was just thinking that
To all the skinny guys in comments... I used to be very skinny and had no confidence at all. I was doing some workouts here and there but one thing was obviously missing - diet. It is true when they say you can't overtrain a bad diet. When I finally started taking care of my diet (which I created online on Next Level Diet) my body responded very well and I managed to put on some muscle. I started out because of the girls, but now they are the least reason I exercise. I do it to stay healthy, both physically and mentally.
Can you help me, I am skinny and I started eating and working out but after a week, I started to have a pain in my back and I can’t exercise so give me some tips and tricks about that
@@xarcy Probably you're doing a bad form that's why your back started to have pain. Always check yourself on a mirror when doing a certain workout. Being consistent is the key.
@@vandal7702 I think I have to do Posture Exercise so my back pain won’t hurt
Ad
@xarcy I'm super skinny too, and when I was squatting my neck hurt the next day. Most muscles you don't ever work out get sore once you work them out. Basically, take a day or two off when it does.
How to build muscle fast ...shows a pic when he's 17 and then again at 30 🤣
Rad B.... Do you put on size naturally after 17-18
Really ? No I just started withering away at the age of 18
@@brandonwalsh122 new do this stuff was wondering wpuld i get any bigger or would i be stuck skinny forever
@@J-a-k-e577 eat more train hard you'll grow I only started when I was 24 I'm 26 now and I see a decent difference got them newbie gains
I am only 13 I try to work hard but don't get enough time cuz of school..I wish I had more time
Timestamps:
Timestamps:
#1 Not Eating Enough Calories 1:07
#2 Increase Your Carbs 4:02
#3 Progressive Overload 5:20
#4 Undulating Periodization 7:09
#5 Eat Enough Protein 7:55
#6 Don’t Overdo Cardio 9:17
#7 Get Enough Sleep 10:46alories 1:07
Appreciate you
Alories at 1:07 😨😨😨
Thank you
@@barracuda3197lllllllllll
Who’s hear with quarantine
Lol
Lin Samuel Memeanda 1776 me 😂
I hear to
Here but yeah. I’m hear ya
i m hear too 🤣
Dude i am even skinnier than the guy who is called skinny😭😂
Johnny Fong try being 5’8 and 85 pounds im a dude btw
Venomous
What ! I’m 5’8 and 160 and I feel like I’m skinny
Mr Mime jesus you are two of me😂 im jealous i wish i could gain weight
@@shawnj6561 damn I'm 6'2 and 130 but I look like I weigh 70 pounds , you know you hit rock bottom when people start calling you salad fingers
I'm having fun :/
He ain’t even that skinny
I went from 46kg (105lbs) at 5'11 15 years old to 64kg (140lbs) at 6'0 16 years old. I went from seriously underweight to skinny. I still look skinny but I've made A LOT of progress. I can squat 70kg (150lbs) 5x5, deadlift 100kg (225lbs) and bench press 50kg (115lbs) 5x5
46kg for 5'11 that's insanely skinny glad u bulked sumn keep up the work
What you eat to gain weight???
I get bullied by my parents for being skinny
Stay focused bro... Aim for the bigger goal
Lame ahh parents
I went from 115 to 170 in 2 years or so. My body is tight and functional and I would even say attractive. It's just a daily commitment to do some kind of physical activity and eat just a liiiitttle more than your stomach wants to. I believe you can do it, but you can't be obsessed with the end goal. Just focus on your daily necessities and in no time you will be looking back with pride.
I’m about 130/140
I want to go up to 200
@@aldocuacuas5838 honestly even 180ish is great man. It's less about looking massive, and more about being sizeable with great definition and just looking active and healthy. And getting too big is problematic depending on Your lifestyle. At least in my opinion.
I valued my agility, balance, speed, and abilities to run jump and climb through the mountains and woods, over and across log balances ECT while hunting and hiking, and to be able to move quietly and not be so bulky and clumsy. I'm like 180-185 and don't even care about getting BIGGER, just looking cut and athletic. I see bigger guys all the time who look great, they are jacked, but they just can't do a lot of things I can do, at least not as well because of their increased size. I'm faster, more explosive, more agility more balance, more ability to adapt to terrain and climb/jump/crawl ECT.
And frankly I've never needed to be more powerful than I am now. I can drag a big buck and throw it in the back of the truck myself, and pack out over ¼ of a large bull elk per trip, so I'm fuckin good on that lol.
Just depends what ya need and what ya want. And of course also depends on your height as well. YMMV. Depends entirely on your lifestyle and if it's more for looks or functionality.
And make sure you prioritize on stretching as well bud. Extremely important.
If 0:00 is skinny I’m skeleton boy
i've been there
Reyx Democrats
Look up cb1 weight gainer
And drink muscle milk protein with ur meal and lots of water
Literally bro
Reyx Democrats ikr
lmao fr he wasnt even skinny
I used to be a hard gainer. Dont use “I do eat alot” as a an excuse. Alot doesnt mean enough. You need to be eating more than most people if your metabolism is fast
“Get enough sleep”
*me watching this at 3am* 👁👄👁
🤣🤣🤣🤣🤣🤣🤣
Go to sleep pls
😐
RIP King T’Challa🖤 7:30
Rest In Peace
😢 Rip
everytime i finish this workout i feel so good with myself! the first time i tried it i couldn't even do half of the exercises but now i can do them without much effort. thank you for making this!
straight to the point with the facts man these videos are actually really helpful as I fit into the range of people
Man your videos are always at a TOP level of simplicity and great understuding for all kind of people👏
I just recently discovered this channel and I'm loving it! Thanks for the excellent content!
At 6'1 ~145-150lbs, I've always been lean for my frame. I didn't mind too much as I'm a rock climber, but I think I've always wanted to be a little bulkier.
Recently, I decided to really hit the gym hard utilizing a PPL split and get into weights consistently for the first time ever. I also decided to get serious about my nutrition to make sure I'm at a calorie surplus, and to be consistent with both my gym routine and my nutrition regimen.
I've been weighing myself every morning, and have made steady progress... not quite 1 month ago I weighed 146lbs... this morning I was at 175! I've NEVER weighed more than 160 prior to my recent efforts.
This is a message to all you skinny guys out there. You CAN gain weight. It WILL take some serious and consistent effort, but you CAN do it. I've now realized I was taking in way fewer calories than I needed if I was serious about bulking up. Simply by working out hard and consuming more calories consistently, I've gained weight that for years I convinced myself I couldn't do.
One thing that helps me is oatmeal w/ hemp seeds and a protein shake w/ whole milk/peanut butter/protein powder for breakfast and before bed.
thank you brother I 140 at 5'11 and will also be gaining weight by making sure I have 1-2 protein/ calorie shakes and adequate meals
@@semmywap2916 good luck my dude! You can do this :)
@@colinarbogast2148 hey how mucj weight you gain now from doing oaeal w/hemp seeds and protein shake recipe in the pst 2 months??
@@slime4ktjay870 tbh I haven't been as focused on my workout/nutrition the last few months after some life circumstances... but when I was focused on it I went from 145lbs to 175 in 2.5 months or so. The oatmeal and protein shakes were super helpful but I was also eating more throughout the day
@@colinarbogast2148 hey i am lactose intolerant what would be a good substitute for whole milk if im lactose in tolerance and trying to gain weight
Your voice is so comforting and clear. Thank you for this video.
Fantastic research and excellent delivery of that information!
Working out , eating the right food and trying to get your body to where you want it is full time job
Not only has this helped my knowledge for myself personally but this has actually also helped me for my college assignments for my Sport Science class, so thank you!
This has turned into one of my favorite channels. Love the information you share, and the way you deliver it. I've applied so many useful tactics in my fasting/weightlifting/nutrition journey thanks to you 👍
Great video, will definitely include in my diet and workout regime. Much thanks
Im still skinny lol its actually hard to make yourself eat alot
Michael Castaneda shakes help a ton
@@jonm610 word?
@@yeayea963 sentence?
yea yea yes protein shakes do
increase your water intake bro and use liquid intake like super smoothies be consistant with the smoothies once you can do this add another meal eg breakfast. So now you do minimum of 3 super smoothies plus breakfast as well as whatever else you eat in the day. So when you can do the breakfast and 3 smoothies consistantly add another meal and so on. So you get to a point where it becomes routine and you almost do it without thinking. I am a skinny guy this is what i am working on. Hope it helps a bit
I like this fella He's humble grounded and not a squarking ego maniac teleporting shallow superficial character traits. We need people like him in the fitness world there to help out everyone in a human approachable le manner. That's true Alpha.
I went from 6’2 175 to 6’2 192 during quarintine simply off of consistency i play basketball and have always been skinny but during quarintie i lifted every and I mean every single day and I feel like the most important thing is to have at least two workouts u do every single day mine was pull ups and bench press hopes this helps someone
How many reps nd sets bro in bench
@@damonm4156 put a workout to do consistently
I’m 6’2 155 feeling small but I am cut
This video is actually extremely good wtf. So much legit information! Well done
Honestly this video is amazing! I'm just starting to lift, and I'm going to attempt to use all these tips right from the start. Thank you!
Thanks for the video, very complete and useful! Great work!👍
Step 8, drink enough water!
Omg yes! People overlook this step a lot. Water is so important alongside a healthy diet. Especially considering a lot of drinks have sugar which is counterproductive when trying to get leaner.
About 2.5 litres is enough
My hydro homies know what’s up
Yeah to keep your muscles hydrated 😎
For kids maybe a little under a gallon and for adults a gallon.
Thanks for all the good tips
I haven't watched the whole video yet but I'd like to thank you in advance. I'm 14 turning 15 in a month and I'm jealous that some people my age are already muscular. If your advice is effective, then it will really boost my confidence :)
This was great, never hurts to be reminded of the essentials.
I say just join the 6-12 challenge you provide. They work great and I’m loving it!!!
This videos inspires me to stay in the gym I swear 💪🏽!
I watched a lot of videos on this subject and this is by far the most complete and informative well done video I’ve watched… I’m saving it
Who’s tryin to impress the girls right after quarantine
What girls.
@@GrippyRap1st we are male "females" are just males without dicks
@@jkad1363 yes I know to you big pp
Simp.
@@brawlboy7124 😂😂
I'm skinny but even though you don't feel like you are noticeably gaining much muscle, if you are successfully increasing in weight and feel like you are becoming more and more consistent then that probably means you are doing it correctly. Muscle doesn't just appear, keep that in mind
Everything in this video is 100% true. I followed all 7 steps (while working and exercising at home), and I managed to put on weight and a few pounds of muscle. I struggled for years as a naturally skinny to put on weight, but now I was able to put on both weight and muscle after 8 months of sleeping more often, increasing my meals from 1.5 per day to roughly 3-4 meals per day, exercising for about 30 mins to 1 hour per day for 6 days out of the week and increased my daily protein intake with Whey protein supplements. Plus, I am 38 years old. If it can work for me at this age, it can surely work for any younger person and older too.
thanks
Which whey protein supplement did you take in particular?
@@ShayanOsmani I take the "Gold Standard" Whey protein. Vanilla flavor. I actually changed up my exercise routine a bit because my job got me busy lol. I work out now for at least 2-3 days a week in the gym. I use two of the 3 days to focus on compound exercises to build strength. The compound exercises I do are Deadlift and Squat. They help a lot with putting on mass, especially deadlifts. I used to weigh 125lbs, now I weigh 183lbs and I am 39 years old. Lol.
What if there's no money to buy protein shakes?
How did you increase the weights of instruments from home?
@@Sammie551 I eat about 6 eggs with a can of tuna for breakfast. Also, peanut butter and bread really helps a lot. Get a creatine supplement. They’re not expensive and make sure to overload it the first 2-3 days and after that, you only need to take one scoop per day. Whey protein can be expensive to maintain, so I only use my protein when I really have too: ok the days when I go to the gym. I drink my protein now straight after I finish working out. I’ll drink a half scoop on days when I’m not in the gym because I eat a lot of protein heavy food lol eggs, tuna, peanut butter and chicken breast and so on. It’s cheaper that way. Hope this helps.
Usually I don’t watch videos on UA-cam about lifting and stuff but this was actually really helpful, not some guy who just says to eat and lift more this video actually gives facts and explanations
This is excellent work. Clear, fast and accurate. Thank you!!!!!!!!!!
Dam this guy is freaking awesome! Everything he says is backed up! Subscribed!!
I like how you never change that cool beat at the end
Probably one of the best videos that I ever saw in UA-cam
Really good information
Thank you !!
A helpful straight to the point video. Thanks!
Thank you so much. This video is really informative.
I'm in my 30s and still watching these videos since my teenage years
yikes man
Same. LOL
Always can learn something never stop learning 💪🏽
First muscle growth video that actually references scientific papers. Well done on the great content!
Great video, I used to be skinny (I've been going to the gym for many years now). I was particularly interested by the advice on carbs, I've always tended to be focused on increasing protein intake.
I didn’t realize how little I ate until I started tracking my calories. TRACK EVERY DAY
10:36 your welcome
Thanks man
I've been bodybuilding for over 35 years. I want to acknowledge the excellent science based information which if followed can change peoples lives. Whoever did the video editing for this is a true master. I remember every single movie from all of those well placed movie clips. This video could be played in the background on 24x7 loup for my younger body building self!
I like that he has all of his sources, good shtuff man
This is very informative such an underrated channel keep going man science beats anything👌👌
GamerZerox what about the words of allah?
@@willspencer8694 Allah didn't say a fucking word about bodybuilding...
I am a hard gainer, skinny, hyper active active, 30.000 steps a day,and i agree i wasnt doing any gains because i wasnt eating enough, i was eating 2000 calories,when i needed 3700 to grow
I did High Level MMA for 11 years, before getting a whiplash in my back, during a Wrestling practice i had to stop training for years, its so tough to start up training again.
Watching these videos have gotten me back in the healthy eating, and slowly eating more after my pain meds made me Throw up when eating.
Worked out for a month now and stopped using the pain meds. And my appetite has greatly improved, had to do alot of digging in my mental to face that if, i dont do any exercise i wont Gain the hunger!
Thank you , finally a pro carb video. So many videos against carbs.
Thank you bro! this video is for me 🙏🙏💪🏾
If you work out hard your body will demand food and you'll eat more naturally. Every time I go to the gym and in a beginner I get such an appetite and I eat a lot of food that I normally don't eat.
Very nice to see all the gentlemen in the comments helping each other out.
one of the best explainers on youtube . thanks . I learned a lot from you .
6:00 "gradually" hahaha nice insert
What about guys who have lost weight and trying to build muscles?
Nikhil Wagle they probably have to eat more and to add to that, what they eat is just as important as eating more. A plate of fish is different from a box of doughnuts
That’s my situation rn
Sameeee I’m 5’9 and went from 172 with a belly to 143 with a flat stomach 😎
@@AdrianMachado512 hell yea bro I was 177 a couple months ago and now I'm 167. I've lost weight and put on muscle too (newbie gains)
Riley Bellin Same, I was 193lbs with fat and now I’m 153lbs. I wanna bulk to build muscles, but I’m afraid to go back to how I looked before.
I’ve been doing so much cardio and I didn’t gain any muscle. Thank you so much!!! Now I’ll focus on strength training. 😁😁😁
I like this video. It's research and science based, not useless ideologies nor myths. God bless you bro
All my life I have been bullied for being skinny from being beaten up or called names I hope this can change me
Have u chance
*change
@@owenskessyfomby4680 am trying to workout more I have changed but I still have to work more on it
Thats Great 👍🏽
Did you start yet? if not, don't waste time. just go for it.
Ronnie Coleman: YOU GOT TO LIFT HEAVY WEIGHT FOR A LOT OF REPS!!💪
And eat a lot and take hgh and steroids
AINT NOTHIN BUT A PEANUT.
Stacy Smith
Yeeeeaaaah buddy
Lift heavy for as many as you can with correct form , not just mindless ego lifting.
@@absalom0412 hah!!
very solid video, thank you for your time bro
This is the best and most informative video I’ve found on youtube
As someone who is skinny and been working out at home most of the time, this video is really useful to gain muscle. I've been struggling to gain muscle since high school. At the time I didn't have a nutrition plan because I haven't done research about gaining muscle.
Overall this video is pretty useful for me
did it work
How can you increase weights from home?
I m 14 years old and just enetered the gym like 2 weeks ago. This is helping a lot. Weird enough but through these advices I actually gained like 4 kilos in two weeks which is INCREDIBLE to me. Thank you for posting quality content🙏
How are you doing
How r u doing now
How you doing
Lucky use the information man your future self will thank you
Very helpful info, thank you!
Great video, love getting the facts on things
I'm a skinny guy and i have been working out for 3 months and I've seen huge progress. Recently I felt like my muscle mass wasn't getting any bigger so I been looking for something and this was the perfect information. I will adapt this information into my journey and will update on how it went.
Update? 👁️
Update ⁉️
@Easymoneysniper Since then I gained 17lbs of muscle and what he says is extremely important. I definitely wish I ate more carbs because they would've helped me gain more muscle overall, but if u just stick to meeting ur daily protein intake everyday u should be just fine. The sleep thing is important but I don't really see it affecting my growth really. Sticking to my macros, my body fat percentages stayed at 10% while I just added straight up muscle on my physique.
@@jovanjovanjovan in training focus on using a full "Range of Motion" half repping shit and making it easier gets you nowhere. Also if you feel like you could of did more reps after a set, up the weight.
Hi bro, when you started what workouts were you doing?
Great Video! Thank you. I have an important question. I have watched many videos concerning the same topic and in each video they talk about excess cardio but never define "excess cardio". Knowing what is meant by "excess cardio" is very important to me.
I am an OCR Athlete. I started about 2 years ago. Before then I would never be seen in a gym - I hated gyms. However my background consists of professional dance, skateboarding, and snowboarding. So I started free weight resistance training when I committed myself to competing in obstacle course races. If you know anything about OCR then you know that it demands just as much strength as it does cardio endurance. So while I go to the gym and workout (weight resistance with progressive overload) 3 days a week. In addition to that I spend 1 day a week doing performance training (body weight workout and explosive workouts). I also run 6 days a week (easy 5k 3 times a week - hill and stair sprints 2 times a week - long run, like 6 to 8 miles, or a race 1 day a week). I am a relatively thin guy - 155 lbs, 15% BF, more definition to my body that 2 years ago (I was 50 lbs overweight at 29% BF)
So based on the schedule I mentioned above, would you say that I do "excess cardio"?
I must say that since I began my racing and my journey, I have gotten stronger and faster. I like the direction I am going and I am a patient man but I would like to get to a decent "beach body" by 2020 (I have alway wanted a body that looks like like Bruce Lee). I have my nutrition "dialed in" (I use MyFitnessPal). Based on this (small amount of) information, I would love to get your opinion.
Since you didn't get an answer, I'll try to help out. Keep it simple - if you're still in a calorie surplus, taking all your cardio sessions etc. into account, then you're good. Just try to calculate that. Or you could just see what works for you. If you don't build any muscle then try to reduce the cardio or increase your calorie intake. Either way, sounds like you're a very fit guy and that should always be the number one goal.
Thanks dude. Just started. Very helpful tips.
I’m so glad I’ve found this thankyou great vid 👍
Always good to find helpful advice. What are you wanting to achieve? 🙂
Skinny guys: eat, poop it out, repeat.
😂
🤣🤣🤣🤣 So true for me
Sounds so simple, but I find it difficult to eat so much, but I'm really going to try and put on some weight for the summer, I know I won't be able to do much in that short space of time, but anything will be better than nothing.
@@snaz27 start working out more and your appetite will increase
@@jobangill8075 - Yeah, I have been, bit worried about losing even more weight but I'm giving it a shot. I quit smoking too, which is obviously going to have a good impact on my appetite. Fingers crossed!
Really inspired by your videos I started my journey a year ago your videos helped a lot .I don't have much equipments at home but I try my best .
Thank you for the Tips Coach 🥰
Most informative muscle building video I've ever seen
How can i eat more calories if I’m broke. I only eat once a day
Same..
Beef Feet is that why your name is beef feet 💀😂
Yeah if I want to eat healthy fresh food four to six times a day, then that's at least 20 to 30 bucks (in Germany). So 600 to 900€ every month, just for food. Add 600€ rent for a small apartment and that's a full paycheck.
Try supplements man, I'm in the same boat as you!
Peanut butter and jelly, tuna, egg and Turkey sandwiches. Chicken Breast, rice, noodles, oatmeal, milk. None of that is expensive. Make a list and weekly budget.
For the skinny guys who watch, Ive always thought Id stay skinny all my life. Until I discovered each of points in this video. Calorie surplus+weight training+protein+less cardio. Good luck !
Thank so much for the value you provide, I would like to what more of your future videos without too many publications
Thank you. Very helpful!
One of the most important things in bodybuilding is shocking the muscles, what I mean is that you shouldn’t be doing the same routine every time, you should change it because your body will adapt and find a way to save more energy and try to build less muscles, but if you change your routine you will shock it, i like to imagine that the first week of a new routine the body gets shocked and assume that it is a one time thing and will never happen again, the second week of the new routine the body will start getting the materials to build the muscles, third week the body actually starts building muscles quickly which is good, in the fourth routine the body has already found a way to save more energy and build less muscles but, by the time it gets used to the routine you will shock it by the new routine and so on.
My advice is to shock it every 4 weeks
Now when I say routine I mean new workouts
Think of it this way the first time cars where made they used a lot of gas and gas was very expensive, years past and we started to adapt cars and guess what it doesn’t use much gas anymore, same thing happens with the body
Should I do weights one month and then calisthenics for the next on and off?
@@azoz-so5qr No mix them in the same session , or 1 day weights the next calesthics
Thanks, Arnold
No. Don't shock the muscles. It's been proven not as good as consistently working out. Progressive overload is the key.
@@henese2002 where was this proven? The only way to improve is to shock the muscle. If your gonna do the same weight every day with no change your muscle will never grow. Why because its already used to the weight you are lifting. But when you change it your muscle will not be used to the weight so it builds more muscle so this never happens again. It explains why your muscle will hurt the next day. You get my point?
There are studies that you can build mass in a calorie deficit. You just need enough protein (1,2 - 1,6g per kg) so...
sel Morgan, okay but is it more optimal than being in a surplus?
So what I imagine eating a lot of carbs is easier
@Player 1 any studies you can link?
@@Jg-lq6hs 1.3 grams of protein per pound of body weight at an optimal 1 hour workout per day. The protein will get stored as fat if you dont workout to failure
Massively useful tip. Thanks a lot!!!!
Great info. Thank you!
When I was in highschool I was a hardgainer mind you I worked out alot so I had muscle and was toned but I could never get big. I remember in college somebody said try mutant mass so I bought a bag and took the 4 scoops that's when I went from skinny jacked to big jacked and I finally understood the value of a calorie surplus.
Is that like a mass gainer? If so, then what's the main ingredient?
This is only video i found that was actually helpfull.
Perfectly explained and had me hooked the whole time.
Nicely done. Subscribed.
Greetings from Greece.
Really good information ! Thank you
This video is very helpful. I'm skinny guy been at it for 4 months and I'm finally showing consistent results. Its funny there's no sympathy for skinny guys really but it's a high difficulty thing to overcome.