Hope you guys enjoy the video! All 21 references with studies can be found below. 1. A survey of 127 competitive male bodybuilders found that more than two-thirds of them trained each muscle group only once per week www.ncbi.nlm.nih.gov/pubmed/22990567 2. Those who trained each muscle three times per week gained much more muscle than those who trained each muscle less often www.ncbi.nlm.nih.gov/pubmed/25932981 3. Many studies show that training each muscle more often than just once a week is much better for growth journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx www.ncbi.nlm.nih.gov/pubmed/25932981 www.ncbi.nlm.nih.gov/pmc/articles/PMC4885621/ journals.lww.com/nsca-jscr/Citation/2019/07001/High_Resistance_Training_Frequency_Enhances_Muscle.16.aspx github.com/linkel/Ligand/blob/master/content/Norwegian_High_Frequency_Programs.md. 4. Protein synthesis generally only stays elevated levels for up to about 72 hours after a workout See Fig 1 www.ncbi.nlm.nih.gov/pubmed/25739559 5. A 12 week long strength training study found a linear dose-response relationship between dietary cholesterol intake and lean body mass gains See Fig 1A www.ncbi.nlm.nih.gov/pubmed/17921432 6. Researchers compared a high cholesterol diet of 800 milligrams per day to a low cholesterol diet of less than 200 milligrams per day. The high cholesterol group had almost a three times higher muscle protein synthesis rate for 22 hours after intense resistance training than the low cholesterol group. www.fasebj.org/doi/abs/10.1096/fasebj.25.1_supplement.lb563 7. The more weight the participants could bench-press The more mass they had on their pecs See Graph in Fig 1 www.ncbi.nlm.nih.gov/pubmed/24169471 8. There's an extremely tight relationship between fat free mass or in other words muscle mass and performance journals.physiology.org/doi/full/10.1152/jappl.2000.89.3.1061 9. In powerlifters, there's a 86 to 95 percent correlation between a lifters muscle mass and their strength and performance in the key power lifts like squats, deadlifts, and bench press "Performance of the SQT, BP, and DL was strongly correlated with FFM and FFM relative to standing height (r=0.86 to 0.95, P≤0.001)." link.springer.com/article/10.1007/s00421-001-0543-7 10. Doing multiple sets per exercise led to 40 percent more muscle growth than doing only one set per exercise See Fig 1 www.ncbi.nlm.nih.gov/pubmed/20300012 11. Doing four to six sets per exercise was superior to two to three sets, and two to three sets were better than doing only one set. www.ncbi.nlm.nih.gov/pubmed/20300012 12. “Muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.” sci-hub.tw/journals.lww.com/acsm-msse/Fulltext/2019/01000/Resistance_Training_Volume_Enhances_Muscle.13.aspx 13. A 2012 meta-analysis found that adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent See Graph pubmed.ncbi.nlm.nih.gov/22002517/ 14. Cardio decreases Mtor and increases AMPK. This is a bad combo for muscle growth www.ncbi.nlm.nih.gov/pubmed/17095927 www.ncbi.nlm.nih.gov/pubmed/11715023 15. Participants who ate a small surplus packed on five times less fat than those who consumed an extra 600 calories (larger surplus) See Figure 1 www.ncbi.nlm.nih.gov/pubmed/23679146 16. Ensure that you're consuming at least 1.6 grams of protein per kilogram of body weight or 0.73grams per pound of body weight per day See Figure 5 www.ncbi.nlm.nih.gov/pubmed/28698222 17. Deep squats, as opposed to partial squats, led to much more muscle growth on the quads See Fig 4 www.ncbi.nlm.nih.gov/pubmed/23604798 18. Other studies also show similar results that a full range of motion is better for growth than partial. www.ncbi.nlm.nih.gov/pubmed/22027847 www.ncbi.nlm.nih.gov/pubmed/23629583 19. Working through a full ROM produces a higher level of muscle activation www.semanticscholar.org/paper/How-deep-should-you-squat-to-maximise-a-holistic-McMahon-Onambele-Pearson/8fe04cf33c093901e435d038a092d59d2cd6febc 20. You might miss out on stimulating all parts of a specific muscle if you go for partial reps www.ncbi.nlm.nih.gov/pubmed/23629583 21. Overloading muscles in their stretched position, which is something that you do with full Range of motion exercises, seems to be particularly important for muscle growth www.intechopen.com/books/electrodiagnosis-in-new-frontiers-of-clinical-research/how-deep-should-you-squat-to-maximise-a-holistic-training-response-electromyographic-energetic-cardi www.ncbi.nlm.nih.gov/pubmed/24662234
Here you go! You are welcome! 1.Full body workout 3times a week. 2. Include a higher good cholesterol in your diet. 3. Progressive Overload. 4 .Training volume or more sets of exercises. 5.Avoid overdoing Cardio exercise. 6.A Calorie surplus diet. 7.More Protein in you diet. 8. You are not training through a full range of motion.
I appreciate your videos a lot. Make sure to watch the whole vid guys, here's a summary but the necessary details are in the video! 1. Not training each muscle group often enough 2. Not consuming enough (healthy) cholesterol 3. You NEED progressive overload 4. Not doing enough training volume 5. Overdoing cardio 6. Not being in a calorie surplus 7. Not getting enough protein 8. Not training through a full range of motion
I like this guy. He explains everything in just 12 minutes. Clear, scientific proven, easy to understand digest. I see how much effort he put behind of this video. Respect. Wish you good luck bro. . .
Man yet another great video! I'm an old man who's new to weight training and I watch you, and take your advice much more than any other channel. I love the scientific approach and non-endorsed no BS facts you provide. Keep up the amazing work!
#5 needs to be a little more specific to the term “Cardio” Doing 30 minutes of light cardiovascular activity such as a jog or light elliptical/ arc trainer work with a heart approximately 100-130 beats per minute will boost muscle growth. It will help your body have proper cardiovascular health which in turn will make the body deliver nutrients more efficiently. It will also boost neurological and cognitive health which boosts hormones levels, again adding in muscle mass growth. Too much cardio is of course bad for muscle growth. The term Cardio needed a more adequate explanation.
It also depends on the type of cardio and what kind of adaptations it encourages in your body. For example, being a sprinter won’t hinder your muscle growth, but being a long distance runner definitely could.
I also do it. Bt it takes so much energy.. I get tired after workout.. I sweat a lot.. Ans i wanna bulk up first.. As I'm skinny.. I hope I'm doing right.. Am i no??..
@@prantikghosh2800 Full body workout is not recommended for beginners as you need more recovery time and you might over-train yourself and end up fatigued. Consider doing a PPL split or Upper/Lower body split.
if muscle do not rest at least 1 or 2 days!..your muscle won't improve.. cause if you do not rest at least 1or 2 days,your killing your muscles..and your efforts goes nothing😉😉 am l right?
Agoge diet personalized plan makes it simple. Choose the food you like and they give you personalized meal plan with tips, training plan and healthy recipes.
WHATS THE DEFINITION OF "CARDIO" according to those studies? 10 minutes running? 20 minutes? 30? 5? How much cardio can i do before working out without sabotaging my gains in the lower body too much?
3:40 it says that fruit, olive oil, beans, whole grains, avocados, nuts and flax are good sources of cholesterol but plants don’t contain any cholesterol? It’s only found in animals foods.
Regarding 8. Recent study shows (see Jeff Nippards video) that if you do lenghtened partials (not the shortened partials as shown in the video) RESULTED in an even bigger increase in muscle gains as compared to Full ROM! (4 studies) only one study showed no difference
Great video. Thank you. But... According to Mr. Pumped, Ryan Humiston you’re wrong on point 8 about full range of motion. He recommends for most exercises you don’t do that to keep the tension high in those worked muscles. Maybe you should change point 8 to "Maximise Tension".
I can agree with most of this except no.1. If you hit a muscle group hard enough, proper form, proper weight then there's no need to hit it more than once a week.
the best method for gaining muscle is to make sure to keep creating progressive overload. every month or less, keep increasing the intensity when you are able to handle it. this is to keep it simple and easy for anyone to understand, progressive overload builds muscle over time. You also want to make sure you are performing each exercise with a good technique and contracting a much as possible. and of course, your nutrition is important.
I like to simply focus on compound exercises or body weight training/calisthenics. A few isolations here and there but mostly compound. I’m not trying to get super big, just stronger. But by focusing on getting stronger, I will get bigger. Also, I’m good on my nutrition and eat enough protein, carbs, and fats. Plenty of water too. When it comes to supplements. I stay away from Whey protein and go for plant based protein and even better, Bone Broth Protein. And stay away from energy drinks too. You don’t need it. If you want energy, just eat some carbs before you hit the gym. Not too much to make you feel full but snack size.
After you fast pass 18h, natural growth hormone will release, specially after a workout. One of the times growh hormone is down is in a presence of insulin. So its best not to have snaks or eat every 2 hours. Ivr been training for 11 years now turned 28 last august. Ive tried all the bodybuilding diet. Growing up in canada in highschool i didnt have research to read as computers and internet wasnt as big then. I had to get my info from muscle and fitness magazine and would think id have to follow thr diet... i started fasting and when i break my fast its usually post workout. I never eat preworkout. And when i eat i get 4000 calories. O break my meal tp break a f ast woth lean mean or eggs, i tske essential amino acid before my meals not bcaa because u need all amino acids to build muscle. I dont eat sugar or soft drinks. Bruh is my physique really that good? If u guys would like to know more about ,y training. I want to start uploading workouts and diet. Im a nurse graduate in the philippines and waiting tp take the nclex. I love fitness and have been natural since ive been in highschool. Please dont be afraid to DM me on IG @a1.fitness92
After doing workout muscles expand and i feel satisfied..but after some time it disappears ...i feel very sad about thiss...plzz give solution for this sirrr...
Thanks for the great info. I have a question though, does working out with resistance bands promote muscle growth or is it a waste of time and I should focus on heavy lifting? Thanks. JJ
I’m pretty sure resistance bands mimics weights and they are still good but at the end of the resistance you won’t have any tension and using weighted and resistance bands can be very beneficial. But resistance bands is for sure not a waste of time and they are very useful because they are pretty cheap and are easy to use at home
U can be always on defecit untill u like 4 - 6 procent body fat and then go on surplus for a little while. U see u get fatter go on defecit again and I promise you will build muscle
If that’s the case, you should be on a cutting diet but only around 1 lb per week and eat enough protein, you can lose some fat while gaining muscle. Another way, you can cut first and reverse to bulk later.
Hey brother i will tell you my experience:I started working out at 85kilos,eating goood amounts of food balanced for fat protein and carbo.tried to eat good quality food only and trained in super sets(two exercises one set)and finished with interval running for 15minutes. A year later i was still the same,85kilos but i was bulky and with muscle and my body fat had dropped
I recently started doing boxing, and I mainly just do a lot of cardio. Every video I watch barely ever talks about that, and I’ve been struggling seeing a difference for my physical side.
This is very informative and useful. The only part I'd disagree with is the powerlifting statement regarding muscle mass and strength. It is pretty common knowledge that studies have shown that there is much more that goes into strength than mass. One study showed that those with less muscle mass will put out more force per square inch of muscle than those with significantly high mass. This indicates that the body can compensate in some ways. One way the body compensates may be neural adaptations. There are plenty of real life examples of this. Just to give a name, Stephanie Cohen weights 120 lbs and can lift 500 lbs. There are also other factors that go into muscle mass. Many supplements now adays cause our muscles to inflate with water and appear bigger, however they do not necessarily have the strength to match the size.
Dahmy Haile you can’t really. If you go to failure always you won’t be able to do that many sets. Quality over quantity. And let’s not talk about the other muscles. It said only chest, and it can take up to 2 hours, and the shoulder and triceps. It’s a push day now.
This really helped me. I am focusing on cardio and weightloss and have been doing some muscletraining. Now I understand why im not growing at the same rate as some of my friends. Thanks again cause this helped me stop worrying:)
What are the major muscle groups for daily workouts? Example Chest, shoulder and etc. And how to follow daily muscle groups. Example day 1 which muscle group and day 2 which group?
I am confused.Almost all bodybuilding athletes( the best of them) train a muscle group only once a week.The studies said otherwise.What really happens?
Each day I work out for 1 to 1.5 hours. Not everyday I have the same energy, so I take my time accordingly. Each exercise I do 3 sets of 12 reps each, so total 3*12=36. When I was losing weight in the beginning I did cardio (1km jogging) everyday as I was skinny fat, without a rest day. Along with working out. There were negligible results in muscle growth in the 1st month.......however from the second month my results took speed. It's not that I have six packs now... as It is more of a strict diet than exercise, but I have lost the bulging stomach . But my arms, legs and shoulders have developed. They have developed vascularity and after workouts the muscles can be seen well defined. I will go for cutting diet after six months...... Hope this helps.
Bro, whatever u do, your muscles are bound to develop... The first 1 to 1.5 months may not give results. But the muscles are actually getting used to the new stimuli. Just do whatever you are doing, have protein, that's it. After getting ample results, like after 6 months, go for cutting diet. That's all.
If you are doing full body properly and pushing all your muscles to failure you will not be able to workout the next day it requires at minimum the next day off or 2.
Most important! Second opinion from me; muscle is not most important to be healthy just try to feel good. How? Stop eating animal products and substance abuse whatever it may be. First days for me I felt like a piece of shit but now I have healthy shit! Keep standing strong brothers
Yes bcs your sitting or lying in bed for research . And research takes a lot time . So, sitting and lying on bed for a while will kill your gains. And yeah I know I am a genius 🤣🤣
@@joseninomedio3519 Exactly! Just work hard, eat good and find what is good for you. For me for example this type of training is not optimal. So that why i don't train one muscle group 2 or 3 time per week.
Is there a way to know if your body doesnt absorb protein enough? I have been recently increasing my protein intake but have been taking bigger poops as well Also, is it good to eat 5 eggs in the morning or is it too high cholestrol?
Please publish a video of how to workout a lateral head triceps and how long it grows and how often should I work it out if I wanna grow it fast. Please bro.
Everything's perfectly explained and I totally agree with this video.A small thing to make clear is that the 1.6g/kg of protein is wrong...the legit one is 1.2-1.6g/fatless kg,meaning if you are 100kg and you have 15% bodyfat,lean body mass is about 85kg,which means in total about 102-136 of protein instead of 160g per day.The bad thing about it is that extra protein turns into fat and we don't want that. I need to say also that I have a PhD in Physiology and I'm not any random guy.
See, I agree with that but recently there have studies that show there is not enough evidence to support that excess protein turns to fat. So it begs the question, who is wrong and who is right? Can we eat as much protein as we want or should limit it to avoid having turn into fat.
Hope you guys enjoy the video! All 21 references with studies can be found below.
1. A survey of 127 competitive male bodybuilders found that more than two-thirds of them trained each muscle group only once per week
www.ncbi.nlm.nih.gov/pubmed/22990567
2. Those who trained each muscle three times per week gained much more muscle than those who trained each muscle less often
www.ncbi.nlm.nih.gov/pubmed/25932981
3. Many studies show that training each muscle more often than just once a week is much better for growth
journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx
www.ncbi.nlm.nih.gov/pubmed/25932981
www.ncbi.nlm.nih.gov/pmc/articles/PMC4885621/
journals.lww.com/nsca-jscr/Citation/2019/07001/High_Resistance_Training_Frequency_Enhances_Muscle.16.aspx
github.com/linkel/Ligand/blob/master/content/Norwegian_High_Frequency_Programs.md.
4. Protein synthesis generally only stays elevated levels for up to about 72 hours after a workout
See Fig 1
www.ncbi.nlm.nih.gov/pubmed/25739559
5. A 12 week long strength training study found a linear dose-response relationship between dietary cholesterol intake and lean body mass gains
See Fig 1A
www.ncbi.nlm.nih.gov/pubmed/17921432
6. Researchers compared a high cholesterol diet of 800 milligrams per day to a low cholesterol diet of less than 200 milligrams per day. The high cholesterol group had almost a three times higher muscle protein synthesis rate for 22 hours after intense resistance training than the low cholesterol group.
www.fasebj.org/doi/abs/10.1096/fasebj.25.1_supplement.lb563
7. The more weight the participants could bench-press The more mass they had on their pecs
See Graph in Fig 1
www.ncbi.nlm.nih.gov/pubmed/24169471
8. There's an extremely tight relationship between fat free mass or in other words muscle mass and performance
journals.physiology.org/doi/full/10.1152/jappl.2000.89.3.1061
9. In powerlifters, there's a 86 to 95 percent correlation between a lifters muscle mass and their strength and performance in the key power lifts like squats, deadlifts, and bench press
"Performance of the SQT, BP, and DL was strongly correlated with FFM and FFM relative to standing height (r=0.86 to 0.95, P≤0.001)."
link.springer.com/article/10.1007/s00421-001-0543-7
10. Doing multiple sets per exercise led to 40 percent more muscle growth than doing only one set per exercise
See Fig 1
www.ncbi.nlm.nih.gov/pubmed/20300012
11. Doing four to six sets per exercise was superior to two to three sets, and two to three sets were better than doing only one set.
www.ncbi.nlm.nih.gov/pubmed/20300012
12. “Muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.”
sci-hub.tw/journals.lww.com/acsm-msse/Fulltext/2019/01000/Resistance_Training_Volume_Enhances_Muscle.13.aspx
13. A 2012 meta-analysis found that adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent
See Graph
pubmed.ncbi.nlm.nih.gov/22002517/
14. Cardio decreases Mtor and increases AMPK. This is a bad combo for muscle growth
www.ncbi.nlm.nih.gov/pubmed/17095927
www.ncbi.nlm.nih.gov/pubmed/11715023
15. Participants who ate a small surplus packed on five times less fat than those who consumed an extra 600 calories (larger surplus)
See Figure 1
www.ncbi.nlm.nih.gov/pubmed/23679146
16. Ensure that you're consuming at least 1.6 grams of protein per kilogram of body weight or 0.73grams per pound of body weight per day
See Figure 5
www.ncbi.nlm.nih.gov/pubmed/28698222
17. Deep squats, as opposed to partial squats, led to much more muscle growth on the quads
See Fig 4
www.ncbi.nlm.nih.gov/pubmed/23604798
18. Other studies also show similar results that a full range of motion is better for growth than partial.
www.ncbi.nlm.nih.gov/pubmed/22027847
www.ncbi.nlm.nih.gov/pubmed/23629583
19. Working through a full ROM produces a higher level of muscle activation
www.semanticscholar.org/paper/How-deep-should-you-squat-to-maximise-a-holistic-McMahon-Onambele-Pearson/8fe04cf33c093901e435d038a092d59d2cd6febc
20. You might miss out on stimulating all parts of a specific muscle if you go for partial reps
www.ncbi.nlm.nih.gov/pubmed/23629583
21. Overloading muscles in their stretched position, which is something that you do with full Range of motion exercises, seems to be particularly important for muscle growth
www.intechopen.com/books/electrodiagnosis-in-new-frontiers-of-clinical-research/how-deep-should-you-squat-to-maximise-a-holistic-training-response-electromyographic-energetic-cardi
www.ncbi.nlm.nih.gov/pubmed/24662234
Bro I have done that mistakes a lot , so thanks for helping
Love that you link your references! And I like the visuals you chose to show in your videos!👍🏽
Forgot to say you need to rest so your muscel can grow! 😎
Sir, can 15mins HIIT 3 times a week after weight training can reduce my gains? I weight train 6 days week. Please reply.
Your videos are awesome, Could you put the option of subtitles in Spanish? Please!!!! 🙏🏽🙏🏽
Didn't mention the only time your muscles actually grow; while recovering/sleeping. Good sleep is crucial.
true !
Yes this is one of the most important ones too!
Only douchbags sleep much real men & hustlers don't need much sleep
Alen Vidović Yea kinda weird he didn’t mention that with all the research that shows your body shreds through fat when you’re humbly sleeping
We are not your kind sir
Here you go! You are welcome!
1.Full body workout 3times a week.
2. Include a higher good cholesterol in your diet.
3. Progressive Overload.
4 .Training volume or more sets of exercises.
5.Avoid overdoing Cardio exercise.
6.A Calorie surplus diet.
7.More Protein in you diet.
8. You are not training through a full range of motion.
Thanks bossman
Thx. Bro
Copy - paste done ✅ from another website 😀🤣😂
Thanks a bunch!
Thanks man
I appreciate your videos a lot. Make sure to watch the whole vid guys, here's a summary but the necessary details are in the video!
1. Not training each muscle group often enough
2. Not consuming enough (healthy) cholesterol
3. You NEED progressive overload
4. Not doing enough training volume
5. Overdoing cardio
6. Not being in a calorie surplus
7. Not getting enough protein
8. Not training through a full range of motion
legend sir
Nice one mate
Spoiler
Legend
🙄
I love how this guys use scientific articles to support the credibility of his words.
Impeccable work.
Funny how many people in the comments section try to stick with one group of a muscles per week lol
He gets ideas from the articles not vice versa
Thank you Sergio Ramos 😀😀
Hahahahaha
Great sense of humour
SERGI CONSTANTE VERSI LITE
😀😁
🤣🤣
I like this guy. He explains everything in just 12 minutes. Clear, scientific proven, easy to understand digest. I see how much effort he put behind of this video. Respect. Wish you good luck bro. . .
Agree
1 reason my muscle is not growing:
I don't workout.
😂😂😂
😂
That’ll do it
He forgot to mention that
Lol
Man yet another great video! I'm an old man who's new to weight training and I watch you, and take your advice much more than any other channel. I love the scientific approach and non-endorsed no BS facts you provide. Keep up the amazing work!
I like this guy, 30 seconds in and he already started telling us what we came for
I dont think this guy waisted 1 word. Great video.
Dude I dunno what to say. This channel is literally a freakin' science+fitness channel! I respect your researches and explanations. Thanks a lot
#5 needs to be a little more specific to the term “Cardio”
Doing 30 minutes of light cardiovascular activity such as a jog or light elliptical/ arc trainer work with a heart approximately 100-130 beats per minute will boost muscle growth. It will help your body have proper cardiovascular health which in turn will make the body deliver nutrients more efficiently. It will also boost neurological and cognitive health which boosts hormones levels, again adding in muscle mass growth.
Too much cardio is of course bad for muscle growth.
The term Cardio needed a more adequate explanation.
Is that once per week or day?
It also depends on the type of cardio and what kind of adaptations it encourages in your body. For example, being a sprinter won’t hinder your muscle growth, but being a long distance runner definitely could.
I'm going back to my full body routine working every other day, thanks for confirming
Darragh Connolly I love full body. Works best for me this way💪💪💪❤️❤️❤️
I also do it. Bt it takes so much energy.. I get tired after workout.. I sweat a lot.. Ans i wanna bulk up first.. As I'm skinny.. I hope I'm doing right.. Am i no??..
@@prantikghosh2800 Full body workout is not recommended for beginners as you need more recovery time and you might over-train yourself and end up fatigued. Consider doing a PPL split or Upper/Lower body split.
Full body workout on a daily basis is best for anyone for getting stronger and ripped. 💯..
@@prantikghosh2800 that worked for me when I first started, keep that up
Greg doucette is already here.
Hahahahahha
Coach Greg, and today...
I think Greg knew that he was going to upload this video before Max even had the idea
When i heared the cholesterol thing i am pretty sure he is here
He’s about to say it’s better to do it 2 times instead of three
“You should get a good amount of protein and greens”
My Mom: “Eat your lasagna and finish your coke”
LucasInAll HD hahahahaha
Lol my mom was tryna force me to eat some lettuce
Do not eat green smoke green✌
Bro my mum don't let me coke no more and sent me to rehab and you get that at home
@@somya426 hahahaha
I don't know why Sergio Ramos is telling us why our muscles are not growing
More like otamendi
Sergio Ramos says must eat Wottermellon 😂😂😂
Lmaooo its james harden
Haha😂
@@bhaskarjitdevnath4476 its james harden
HOW I AM going to train muscles 3 times a week if big muscles need at least 72hrs to recovery and we need at least one rest day??
Every other day day. You still get one rest day.
Monday, Wednesday, Friday - whole body workouts. What's the problem here?
@@aba22125 i dont do full body workout in a single day every day i got 1 big muscle and one small muscle to train
So do chest tri. back bi. Leg shoulders. 2 Times a week and then a light full body on day 7 instead of your rest day you take a recovery Day
if muscle do not rest at least 1 or 2 days!..your muscle won't improve..
cause if you do not rest at least 1or 2 days,your killing your muscles..and your efforts goes nothing😉😉
am l right?
Agoge diet personalized plan makes it simple. Choose the food you like and they give you personalized meal plan with tips, training plan and healthy recipes.
the agoge diet looks really good and easy to follow, thanks for sharing!
WHATS THE DEFINITION OF "CARDIO" according to those studies? 10 minutes running? 20 minutes? 30? 5? How much cardio can i do before working out without sabotaging my gains in the lower body too much?
That's something I want to know too.
All extremely helpful! Thank you! Thanks especially for the links to the studies! ❤
3:40 it says that fruit, olive oil, beans, whole grains, avocados, nuts and flax are good sources of cholesterol but plants don’t contain any cholesterol? It’s only found in animals foods.
it has,go google it.
POTATO GAMING Do you even know what cholesterol is?
HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body.
Trev Guy yes but plant’s don’t have any
I know. But I think he probably meant HDL high density lipoproteins. (Good fats). But not sure.
I love the studies that you reference! Game changer for the fitness community.
Easily one of the absolute best videos on the internet.
This is by far my most favorite video of gravity trandsformation .. I learned a lot more in here 😀
Regarding 8. Recent study shows (see Jeff Nippards video) that if you do lenghtened partials (not the shortened partials as shown in the video) RESULTED in an even bigger increase in muscle gains as compared to Full ROM! (4 studies) only one study showed no difference
Great video. Thank you. But...
According to Mr. Pumped, Ryan Humiston you’re wrong on point 8 about full range of motion.
He recommends for most exercises you don’t do that to keep the tension high in those worked muscles.
Maybe you should change point 8 to "Maximise Tension".
I can agree with most of this except no.1. If you hit a muscle group hard enough, proper form, proper weight then there's no need to hit it more than once a week.
Sure u will gain muscle that way but increasing the frequency per week for the same volume of training results in more gains
@@albertdowson5436no.
9: Not watching this video
😂
😂😂😂
No jokes
10. Not seeing this comment
Lol 😝
"The only place where success comes before work is in the dictionary."
--Vidal Sassoon
Depends on what end you're reading from
@@jefflinks6532 can you play your life backwards
I was exercising when my legs started mooing, i'd suffered a calf injury
Wtf😂
Im gonna steal this LOL
STAHP
😂 😂
😹😹😹
the best method for gaining muscle is to make sure to keep creating progressive overload. every month or less, keep increasing the intensity when you are able to handle it. this is to keep it simple and easy for anyone to understand, progressive overload builds muscle over time. You also want to make sure you are performing each exercise with a good technique and contracting a much as possible. and of course, your nutrition is important.
I like to simply focus on compound exercises or body weight training/calisthenics.
A few isolations here and there but mostly compound.
I’m not trying to get super big, just stronger. But by focusing on getting stronger, I will get bigger.
Also, I’m good on my nutrition and eat enough protein, carbs, and fats. Plenty of water too.
When it comes to supplements. I stay away from
Whey protein and go for plant based protein and even better, Bone Broth Protein. And stay away from energy drinks too. You don’t need it. If you want energy, just eat some carbs before you hit the gym. Not too much to make you feel full but snack size.
They put a lot of chemicals and bad stuff in plant protein if you read the label you will never want to take it again
Hydrolized whey is one of the best.
My favorite channel bro
Love you man.. Heart's for you 💯💯💯
I’m getting big with fasting after 11 years. I’ve been fasting for 2 years now and do a prolonged fast of 35 to 40 hours.
Youre 1 of the countless crazy people in this world
Explain please
It builds hgh
After you fast pass 18h, natural growth hormone will release, specially after a workout. One of the times growh hormone is down is in a presence of insulin. So its best not to have snaks or eat every 2 hours. Ivr been training for 11 years now turned 28 last august. Ive tried all the bodybuilding diet. Growing up in canada in highschool i didnt have research to read as computers and internet wasnt as big then. I had to get my info from muscle and fitness magazine and would think id have to follow thr diet... i started fasting and when i break my fast its usually post workout. I never eat preworkout. And when i eat i get 4000 calories. O break my meal tp break a f ast woth lean mean or eggs, i tske essential amino acid before my meals not bcaa because u need all amino acids to build muscle. I dont eat sugar or soft drinks.
Bruh is my physique really that good? If u guys would like to know more about ,y training. I want to start uploading workouts and diet. Im a nurse graduate in the philippines and waiting tp take the nclex. I love fitness and have been natural since ive been in highschool. Please dont be afraid to DM me on IG @a1.fitness92
After doing workout muscles expand and i feel satisfied..but after some time it disappears ...i feel very sad about thiss...plzz give solution for this sirrr...
9: you don't sleep enough! muscles growth when you rest
10. making superlong youtube videos and texting a whole library for explain where is no time left to train
Is 8 hours enough???
@@spencercatoe8779 6 to 8 hours should be good.
Thank you, may God bless you all and everyone. ❤
Thanks for the great info. I have a question though, does working out with resistance bands promote muscle growth or is it a waste of time and I should focus on heavy lifting?
Thanks. JJ
I’m pretty sure resistance bands mimics weights and they are still good but at the end of the resistance you won’t have any tension and using weighted and resistance bands can be very beneficial. But resistance bands is for sure not a waste of time and they are very useful because they are pretty cheap and are easy to use at home
I like to incorporate workout that use both at the same time. Shit kills me and helps alot. And chicken and rice builds muscle.
Thanks This video has helped me a lot
Like how you motivate your suggestions and recommendations, all based on research and science.
Thanks, much appreciated.
Caloric surplus. Ok but what if you need to burn the stuburn fat that's covering your belly? Then you need to be on deficit.
U can be always on defecit untill u like 4 - 6 procent body fat and then go on surplus for a little while. U see u get fatter go on defecit again and I promise you will build muscle
He’s talking about building muscle not losing fat. Wrong video bud
@@fabiandiaz9120 unbelievable. just leave dude
If that’s the case, you should be on a cutting diet but only around 1 lb per week and eat enough protein, you can lose some fat while gaining muscle. Another way, you can cut first and reverse to bulk later.
Hey brother i will tell you my experience:I started working out at 85kilos,eating goood amounts of food balanced for fat protein and carbo.tried to eat good quality food only and trained in super sets(two exercises one set)and finished with interval running for 15minutes.
A year later i was still the same,85kilos but i was bulky and with muscle and my body fat had dropped
I recently started doing boxing, and I mainly just do a lot of cardio. Every video I watch barely ever talks about that, and I’ve been struggling seeing a difference for my physical side.
I love the way each point is followed by evidence , thats why i subscribed to your channel
Always full of great information... Thanks sir big respect ❤️
This is very informative and useful. The only part I'd disagree with is the powerlifting statement regarding muscle mass and strength.
It is pretty common knowledge that studies have shown that there is much more that goes into strength than mass. One study showed that those with less muscle mass will put out more force per square inch of muscle than those with significantly high mass. This indicates that the body can compensate in some ways. One way the body compensates may be neural adaptations.
There are plenty of real life examples of this. Just to give a name, Stephanie Cohen weights 120 lbs and can lift 500 lbs.
There are also other factors that go into muscle mass. Many supplements now adays cause our muscles to inflate with water and appear bigger, however they do not necessarily have the strength to match the size.
To summarize everything. You work out more you gain more muscle.
I love that you show every research you mention
Very informative brother. Thank you for your time & knowledge!
What do you mean recover between workouts? Like recover between each chest day for example?
Or workouts though out the day?
Big Ups for this I hope it helps 🙏🏽
Another great video. Informative and to the point.
Thanks for posting😀
30-45 sets for muscle group per week!
Ok I will train 2 hours every day then you will tell me that I'm over train ..
Dr Greg where are you !!
Also where's the time to do 45 sets per muscle per week ??
Some points in this video were ridiculous
I'm disappointed ..
I consider this channel as a good source of information, but know I don't know what to say ! ..
Guys the more you work out the more you gained
Dahmy Haile you can’t really. If you go to failure always you won’t be able to do that many sets. Quality over quantity. And let’s not talk about the other muscles. It said only chest, and it can take up to 2 hours, and the shoulder and triceps. It’s a push day now.
Tq bro very knowledgeable video soooo much of information 👍
At beginner stage it seems amazing as there is faster muscle growth...but after that it just stops and growth is very slow...
This really helped me. I am focusing on cardio and weightloss and have been doing some muscletraining. Now I understand why im not growing at the same rate as some of my friends. Thanks again cause this helped me stop worrying:)
Wow ! I didn't skip his video , nice research and presentation dude :-)
That was pretty amazing, thanks for making that for us. I hope to see more from your channel
Excelente vídeo, me motiva cada vez mais nos meus treinos. Informações úteis para evolução do shape e o melhor de tudo gratuitamente. Obrigado!
Yo Zlatan!
What are the major muscle groups for daily workouts? Example Chest, shoulder and etc. And how to follow daily muscle groups. Example day 1 which muscle group and day 2 which group?
Do full body workouts three days a week. I see pretty positive results.
Full body is the best for strength&mass and longevity
I always felt full body is better for naturals.
I don’t believe in bell splits. All compound exercises and isolation on areas you want to improve
I think its best also. Rest for 2 days. U can walk on one of the rest days .
@FullyFocused 11 I started hitting the gym for four days and my rest days I’m usually active, walking etc.
I love this channel 💪🏽🤠🇺🇸
I am confused.Almost all bodybuilding athletes( the best of them) train a muscle group only once a week.The studies said otherwise.What really happens?
It just doesn’t grow as quickly. You get muscle growth but it just takes so much longer to make the same amount of progress.
Very useful bro thank you so much
I like how short and rich of information this video is. Thank you so much this has been my issue for the past 2 years and now I will work on it.
Great video! Nice graphs shown! Thank you so much!❤️
I do full body workout for 3 consecutive days, then take a day off... The results are really good, i started only 3 months earlier.
Bro, I have a question
How much time it takes to you? What exercises u do? Hoy many sets an reps u do? 🤔
Each day I work out for 1 to 1.5 hours. Not everyday I have the same energy, so I take my time accordingly. Each exercise I do 3 sets of 12 reps each, so total 3*12=36. When I was losing weight in the beginning I did cardio (1km jogging) everyday as I was skinny fat, without a rest day. Along with working out. There were negligible results in muscle growth in the 1st month.......however from the second month my results took speed. It's not that I have six packs now... as It is more of a strict diet than exercise, but I have lost the bulging stomach . But my arms, legs and shoulders have developed. They have developed vascularity and after workouts the muscles can be seen well defined. I will go for cutting diet after six months...... Hope this helps.
Bro, whatever u do, your muscles are bound to develop... The first 1 to 1.5 months may not give results. But the muscles are actually getting used to the new stimuli. Just do whatever you are doing, have protein, that's it. After getting ample results, like after 6 months, go for cutting diet. That's all.
If you are doing full body properly and pushing all your muscles to failure you will not be able to workout the next day it requires at minimum the next day off or 2.
thank you for this shared information but what do you suggest as a schedule for weekly training
9: Being under chronic stress wether its emotional, chemical, or physical.
Most important! Second opinion from me; muscle is not most important to be healthy just try to feel good. How? Stop eating animal products and substance abuse whatever it may be. First days for me I felt like a piece of shit but now I have healthy shit! Keep standing strong brothers
Thanks bro
Jeff Cavalier: "Guys, researching scientific reasons for why you're not building muscle is killing your gains."
What do you mean broham?
Stop searching reasons abt why not building muscle, instead keep working hard and believe. Put God at the center of everything 🙏 God bless us all
... at least you have to research both sides equally! :)
Yes bcs your sitting or lying in bed for research . And research takes a lot time . So, sitting and lying on bed for a while will kill your gains.
And yeah I know I am a genius 🤣🤣
@@joseninomedio3519
Exactly! Just work hard, eat good and find what is good for you. For me for example this type of training is not optimal. So that why i don't train one muscle group 2 or 3 time per week.
This video is awesome! Thankyou Coach!
Working out more than three days is exelent for gym owners. Everyone gives the information that is good for them.
Simple and valuable info like always. Thank you and keep it up 👍
Progressive overload is in like every single video I’m starting to think that’s the most important thing
It is the most important thing. But it’s definitely the hardest thing to do consistently with good diet.
This is the reason i have subscribed to his channel no bs thanks man
So you saying we should stay over 2 hours per day at the gym? I can't see how you can train the same muscle 2 to 3 times per week
Same like I’m trying to figure out a routine to where I can work out every body part 2-3 times per week and I can’t figure one out
Do full body 3x in week.
@@cdiaz567 push pull
jeff nippard has some really good programs
That was really informative. I will definitely follow this plan as you explained.
Great video. I’m trying to drop weight and build muscle and this was very helpful. Thank you! 🙏
Best youtube chanel about fitness and health.
Him:"If you weigh 176 pounds..."
Me: weighs exactly 176lbs
Also me: 0o0
How much is that in kg ??
@@robbyyy5666 80 kg's
Great video with facts and proof. Thanks
So we can assume you re training your beard 3 times a week 👌
What If im way stronger than I look
Is there a way to know if your body doesnt absorb protein enough?
I have been recently increasing my protein intake but have been taking bigger poops as well
Also, is it good to eat 5 eggs in the morning or is it too high cholestrol?
Please publish a video of how to workout a lateral head triceps and how long it grows and how often should I work it out if I wanna grow it fast. Please bro.
Bruh his beard looks sprayed on. LOL But still looks good.
what is the best The Best Muscle Group Combinations per day - like Day 1) Chest/biceps, Day 2) Back/triceps Day 4) Shoulder/leg ??????
No bro ....do every day ...
So if we need to increase frequency and volume we basically live in the gym
Yeah and gyms are still closed today because of damn virus
Basically you need to ttain a body part 2 to 3x a week thats why i do full body
@@yoragamihatsu8057 Yes full body workout 3 times a week is the best
3 times a week in the gym + 4/5 days a week work is not really possible
@@ashuramgolam1912 in the afternoon mate
It helped me a lot.
Amazing video. Keep making more videos. Love from India.
SHOCK THE MUSCLE!
~ARNOLD
Musclemass and strength are absolutely not the same...
Dont bring TikTok comments here, this is YT - for the pros🔥
It’s called tictac
@Semperx * I was being sarcastic. It’s only for the bright ones
Trapped Mind im pretty sure he was joking, there’s no way he’s that slow.
@@shylz731 I’m afraid he is😂
I hate tik tok
Great knowledge sir 👍👍
I’ve done all of these for the past 2 years, I’m about to just say fuck it and forget working out
Start doing steroids
@@joshuablair252 lol
Phenomenal video. Well put and not boring at all compared to other informative videos. Great info thanks
MPS stays elevated for 72 hours? I thought it was 48 at best and more often 24 if those muscles are highly trained already
Great vid man! 🔥
Everything's perfectly explained and I totally agree with this video.A small thing to make clear is that the 1.6g/kg of protein is wrong...the legit one is 1.2-1.6g/fatless kg,meaning if you are 100kg and you have 15% bodyfat,lean body mass is about 85kg,which means in total about 102-136 of protein instead of 160g per day.The bad thing about it is that extra protein turns into fat and we don't want that.
I need to say also that I have a PhD in Physiology and I'm not any random guy.
See, I agree with that but recently there have studies that show there is not enough evidence to support that excess protein turns to fat. So it begs the question, who is wrong and who is right? Can we eat as much protein as we want or should limit it to avoid having turn into fat.
Great info!