The 4 Pillars for Fastest Muscle Growth. [8 Studies]
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- Опубліковано 19 бер 2023
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Note: The information provided in this study analysis is limited to the subject and outcomes detailed in the study analyzed [For example: “Consuming sugar (subject) raises insulin (outcome).”] and is not meant to be an all-encompassing education on every health outcome of the subject (unless otherwise stated). I welcome all respectful critique of the study as I may have missed a key detail that you may catch; if that is the case, I will make an ‘Amendment’ to the video and credit you (thank you for making science knowledge better!).
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#musclegrowth #bodybuilding #bodybuildingmotivation
![The 3 Nutrition Pillars for Fastest Muscle Growth [12 Studies]](http://i.ytimg.com/vi/PRv30afjBVE/mqdefault.jpg)
![The 3 Nutrition Pillars for Fastest Muscle Growth [12 Studies]](/img/tr.png)
Hope this is informative. Of course, there's much more nuance that can be applied, but I think this offers a good foundation on the main things to focus on at the beginning and onward.
OUR BOY IS 6'6"?? He has to have a camera holder perched on a sky scraper
OK - Been doing this for 57 years - turn 70 this year. Most of what you spoke to I learned through trial and error as much of the research was not there 40-50 years ago. You gave all great advice. If I were to give my younger self advice it would be to stick to 5-6 reps max and 4-5 sets max per workout per muscle group. Here is why - higher reps wear out the joints. Your goal is to get the muscle growth but by the time you get to my age, still have hips and shoulder joints. Thanks again. PS - BTW - 5'8",175 lb, can bench 235. BMI is high, but heavily muscled as well ... cheers.
My only caveat is the problem with starting in older age. There is the danger of provoking a hernia which means imho that there should be some sort of correlation study done with age and injury sustained through weight lifting. It is all very well when you are young, but I started from zero at the age of 72, so I am very cautious about going full blast. Indo now after 7 months lift heavier weights, and I completely recommend resistance training. I really wish that there was more in depth info for people starting later in life. Love your channel, good information.
Your narration is surprisingly stable and hearable without any phonetic or temporal distortions at 1.5x the playback speed :)
This is a very good presentation. As someone whom another gym member called "Jack" because he had misheard others saying that I was
Didn't know Physionic was a BEAST... Great content, we really appreciate it!
20 to 30mins 5 days a week moderate intensity and you will be good to go for the rest of your life.
I've found that the heavier you go, the more time you need to recover. for example a marathon runner can run 20 miles, then get up the next day and run 20 again, but if you deadlift 600 lbs. you might need 7 to 10 days before hitting the heavy weights again. This is without steroids of course which changes the whole equation.
By reading several things my conclusion is that if you have to stop at or before 7 reps = it's too heavy. and if you can do more than 20 reps = it's too light. So when daily doing, try to increase reps till you can't, and the day you can go up to 20, then add weight. Lots of fast reps can create joint or tendon problems. To strengthen tendons = slow heavy. To grow fast twitch muscles fibers = sprint and kung fu. To destroy liver fat and visceral fat = fast and walk. So alternate 2 phases in life = fasting and walking to burn fat, then to bulk : more protein and lift weights + sprint. 3 month each.
Summary:
this video is gold. After lifting weights with no/very small gains for years I applied these principles and got good results.
revisiting this video a year later. your stuff is THE best
Have a similar weight & muscle gain experience. Weighed abt 165lbs at 18. Height 6ft 3in. Began lifting free weights in college. Very intimidating to start. Was skinniest guy in weight room by far. Knew a little, but not very much. Worked out 3 to 4x/wk. Worked legs, but primarily upper body. Was running 2 to 4 miles 3x/wk. Didn't like running. Began eating 4x/day. Also took B Vitamins. Was using sets of 20 reps by 3x. Did that for maybe 3mos. Another lifter suggested fewer reps at higher weights. Changed to 12 reps. At one point, didn't allow enough recovery time. Developed a low grade fever along with severe muscle soreness. Topped out at 215lbs after abt 18mos. Lifted regularly until abt age 32. Switched to distance swimming. Lifted less wgt, less often. Wgt has stabilized at 205lbs. Have swum for decades. Resting pulse is abt 44 to 48. Sleep very well. Feel very well. Body looks good. When younger, some women commented favorably upon my fittness. It's been an overall bonus. Today I lift lighter weights only for tone; less for strength. Strongly suggest a fittness regime. 🤔🤔🤔😁
Definitely need to improve my volume in the gym, great insights here! Thanks from a fellow Swedish UA-camr in Beijing 🌆🏯😊
I pick 2 exercises of non related muscle groups every day at the gym. I push them to failure without overload or injury and aim that to be at about 40-50 reps. There is always a couple of days before I hit the same group again. I make sure the group is over 90% recovered. Works great for me.
Very informative / educational! I like your natural humor that you were infusing along the way. It 'humanizes' these types of deep-dive, academic videos .. continue the humor where it seems to naturally fit and complement your topics!
I lifted a good bit in college many decades ago and it sounds like the bro science was reasonably solid back then. I was screwing up nutrition, not lifting practices, so that I kept gaining strength but not much size. Maybe that was as well; I switched to different sports later and it was nice being able to draw on that strength at a moderate body size.
I wasn’t fooled, jester! ;). Good stuff. Can’t wait for more in this area. When you do the vids on recovery, just remember there’s no such thing as over-training, just under-dosing. Lol.
My opinion on the intensity/volume equation is that with a heavy weight you recruit more fibers to fire, with lower intensity you recruit less fibers but when they get tired in order to continue the set other fibers get involved.