The 6 Fundamentals of Muscle Growth | Mass Class
Вставка
- Опубліковано 10 чер 2024
- I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin.
► Project Mass Training Program: bbcom.me/3vvBY2y
► Shop Bodybuilding Signature Supplements: bbcom.me/3vrNSe2
► Read the Full Article by Jacob Wilson, Ph.D., CSCS: bbcom.me/3pUzrOt
► Subscribe to the Channel: bit.ly/2DK5lGD
By day, I'm a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret-OK, it's no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular.
To me, bodybuilding is fascinating because it's based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn't mix, right? But they do, as we see in our lab on a regular basis.
At any given time, we're doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it.
I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me.
Pull up a chair and get out your notebook. Mass Class is about to begin.
| What Makes Muscle Grow? |
If you look at all the scientific literature, you'll see we've narrowed down how muscle grows to at least 3-4 different mechanisms. You'll hear people say, "Oh, so-and-so is the best training method," but that method might only maximize one of those mechanisms. When you're training for maximum growth, periodize your training so you can optimize each of these mechanisms.
1. Cell Swelling
2. Mechanical Tension
3. Mechanical Trauma
4. Metabolic Stress
| What Am I Doing Wrong |
I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically.
For example, I can't tell you how many times I hear or read things like, "Oh my God, I'm going to overtrain, so I can only train everything once a week." However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow.
There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part.
That's an advanced technique that isn't appropriate for everyone, but the larger point is this: Don't limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place.
| Compound or Isolation |
When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That's going to be things like squats, bench presses, and leg presses.
But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You're trying to beat your muscles up. If you're doing a bench press and you're bodybuilding, your back might be flat, you'll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you're going to get an arch in your back, shorten the range of motion, and use more leg drive.
00:00 - Intro
01:40 - Making Your Muscle Grow
04:47 - Exceeding Your Limitations
05:54 - Building Your Physique
07:14 - Shocking Your Muscles
07:38 - Choosing The Right Cardio
09:30 - Preventing Injuries
11:06 - Mastering Your Training
=============================================
| Follow Us |
► Twitch: bit.ly/2q1dttE
► UA-cam: bit.ly/1RSJFa4
► Facebook: on. 1lomhpr
► Instagram: bit.ly/1LzBxab
► Twitter: bit.ly/1RSJQlL
► Google+: bit.ly/1NRe8qu
► Pinterest: bit.ly/1OOZgY4
► Spotify: spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. - Навчання та стиль
1) Go for the pump
2) Have heavy days
3) Focus on your negatives on heavy days
4) Get to where it burns and keep going
5) If you think you’re going hard, you probably aren’t going hard enough
6) Do your compound exercises. Isolations are supplements.
7) Best way to burn fat: HIIT. 10-30 sec balls to the wall sprints. Run/bike/swim are options.
8) Switch up your work out. If you go heavy, do some lighter training, and vice versa. (Also try blood restricted training at 30% weight) Good for joint health.
9) Critical to get your mind in the muscle. Focus on each rep.
Thx dude.
Amen brother
💯
Also try to increase the intensity of the exercises..
You forgot to add the times.
Wow someone who's actually teaching us stuff instead of trying to sell some bullshit program that won't work. Thank you sir
No, he's selling you bullshit info and supplements
@@nicwalshy - Exactly...look at all the links in the description where you can spend $$$
At 0:10 he mentions he's from Dymatize lol
@@samsonmorrell A quick plug for your employer is called job security buddy.
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
- Socrates
The biggest mistake in gym training is not showing up !
2nd biggest mistake: skipping legs day
3rd: 1hour cardio before hitting weights
@Haggai Be'er no such thing. you might not be working out as efficiently, but any workout you do is better than nothing
4th: concentrating too much on girls and your phone then your exercise.
No, for me the biggest mistake is improper diet. I’ve seen guys in the gym for months never make progress because they don’t know what to eat
The secret: great nutition and consistency
Strength Training pretty much🥱
Strength Training form
*Nutrition. Highlights my attention to detail
J B I don’t know why people think supplements are some sort of elixir and without them you won’t achieve the desired physique. All it takes is a well balanced diet and consistency.
The secret; good chemicals, good training and of course a lot of good food
Great vid, people are so ungrateful and don't know how lucky they are for free material like this
Yeah you shouldn't take it for Granted..
extreme blessings are everywhere, get on it
It's not free.. how many people have dymatize supplements at home? free material...f*ck, you must be joking
I appreciate your optimism, and the material presented is fantastic, but this is definitely NOT free. Are you suggesting Dr. Jacob Wilson and his laboratory did not get paid to make this short video? Dymatize products are expensive, like all supplements, and in many cases, much more expensive when compared to pharmaceutical products that undergo vast clinical research and studies. Dymatize products are expensive because they pay for individuals like Dr. Jacob Wilson to publish these videos. Sure, you may not be explicitly pay for this video, but this certainly is NOT free. One day, you will understand. God Bless
Luca Fox This is not free. Advertising is not free.
It's crazy how Arnold Schwarzenegger has been preaching everything this dude is saying and he was doing it like 20+ years ago. Very informative video
*you need to shock the muscle*
Yeah Arnold came into the BB scene about 50 years ago now
If it burns it grows
@@bayamonpr8383 So a wall sit grows your muscles then?🤷🏻♂️
Daniel Henriksson of course
This made me realize I wanna have a career in this field. It’s so interesting. The human body is crazy
Yes, it's fun to play with that is for sure in every consevibe way. Oh wait I mean study
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
- Socrates
Well said
Absolutely
"I have to believe this quote because why not"
Green, 4" tall obama
After 30 years of scientific advancement the message is still the same!
Sir, you are right !
TheMATTYB1234 haha so true
The secret is branched chain amino acids, they stimulate protein synthesis in the muscle. Leucine & Isoleucine stimulate mTOR pathway. Whey protein is a good source of BCAAs.
ComedyGold yeah so basically all you need is whey protein and a good diet
Yes n no. We know why now. And we know when to apply. We know cardio strips u of muscle hiit does not. We know about metabolic stress and higher reps build muscle as well as low reps tear down. Different mechanisms but its scientific now not by chance
After watching this, I just can't wait until I hit the gym again. Thanks for everything! :)
you hit the gym yet?
hes still there
TGV1337 infront of his laptop or planet fitness?
+Mitch Hop Really dude, Ive joined planet fitness for 3 months so far and i love everything. Sure its not a pro as other gyms but still. Some people actually try to change at this gym.
Don't be doing any Chee Tang lifts.
I feel like the single most important advice that I as well as many others need to follow is CONSISTENCY.
Even if you have a bad workout where your body is not responding and getting the weight and reps you are wanting some work is getting put in.
Getting in the mindset of routine habitual lifting on a regular basis I feel is the most important.
Facts! Consistency to make change. Many put off when they see no gains. Consistency, nutritional food and lots of water to transport the food round body. 3 things on repeat.
Enjoy this guy giving pure info instead of a bunch of fillers. Much appreciated.
basically train like a powerlifter on your compounds and train like a bodybuilder on your isolations
exactly what i was thinking here! right on man
Powerbodybuilding
Uh no.
Can you please explain more in details I'm not getting it but need to grow up I'm thin.
@@hcandhisway7797 how old r u?
Anyone else watch this while deloading, and they can't wait to go back?
Nah
Deez Nutz I know it was a stretch cuz deloading is basically muscle suicide
I recently injured my wrist at the gym, I'm gonna be at least 2 -3 weeks out. Stuck doing cardio till then smh b
What's deloading? I'm new to all this and it's a lot to take in at once.
+The Scandinavian Gaming Channel its when after a few months (4-6 ish) you take a week off or you lift light weights for that week to give your body a break
I learned more than I've ever learned in school.. ready for the gym!
7:33 Me when the girl I’m chasing at the park is running away from me
🤣🤣🤣
😂😅🤣
God tier
I just learned so damn much from this videos! This shit is awesome and makes so much sense!!!
same man this video has so much good information
Agreed, great info. Loved seeing him on Generation Iron working with Ben Pakulski.
arnold had no videos and become mr olimpia this dude on video never wins anything so keep in his way or train another sport to not waist ur time on videos.
eat healthy and time you're meals and get your protein daily and eat natural organic foods as well
Hеу guуs herе’s hоw уоu саn trааааin musсlе fаst => twitter.com/090ce894833fb437f/status/742668391975096320 Тhе 6 Fundаmеntаls оf Мusссlе Grоwth Маss Clаss
Thank you so much for this video, there's so much contradictory crap online that it can become hard to decipher an actual workout plan, but this has really helped clear up a lot of the fundamental things that make actually working on a routine MUCH easier.
One of the greatest science based videos to learn about bodybuilding to ever be released, thank you for giving back to the game for free.
That was beyond helpful. That’s the type of information that people literally pay to get. This just reinforces that nobody needs a training program, all the tips you need are already out there.
This is BY FAR the MOST educational video I have listened to on building muscle. So well said in a precise and concise time. Thank you Dr. Jacob!!!!! Amazing!!
Focus and Be Meticulous!
Let the gains begin!
Thanks for all the great and concise info Doc!
I come to this channel everyday and try to learn something new, and i do. Most of my techniques I use at the gym are from watching videos on here. Thank you.
Hands down, one of the best informational vids I have seen. I am an owner of a fitness studio, NPC physique competitor, and personal trainer and I found the info here exceptional. I am the classic hard-gainer (ectomorph) and this video has changed a lot of my training biases like the concept of over training. I will definitely be changing my training strategies.
I like it. This really brought me back down to earth in terms of how I've been viewing my training. Thank you
This is by far the best video anyone fitness person could ever watch. Wether you be new or a pro this is a must! I love it! 10/10
This might just be one of the best Modern day videos on this topic, and yes every decade 70’s, 80’s 90’s , there’s a new person saying this same stuff in a new way ,
There’s people who have done all this ,, but not necessarily explaining it in this clear superb way ! I’m glad I’m here for this , gracias
"I only train 3 days a week for the Olympia." ~Dorian Yates, 1993
And look how big he was
Easily one of the most informative videos I have ever watched on UA-cam! Thanks for this content.
one of the most interesting knowledgable videos i have ever seen..... excellent piece of info just in 12 mins.... awesome video and please post more of these kind.
thank you.
Vince Gironda always said that when it comes to sprinters vs. marathon runners, muscle growth is based on “work per second.” The sprinter is far more muscular and defined, whereas the marathon runner is smaller and smoother. High intensity exercises with minimal rest between sets is an excellent method for building mass, shape, and increased endurance...and, yes, sprinting and all-out bicycling are excellent cardiovascular exercises for burning excess fat. Excellent video, Doc!
I will be adding back flips and clapping pull-ups to my hypertrophy routine!
One of the most informative and honest video I've seen in a long time. 💪😎👍
This is one of the most valuable videos i have watched about weight lifting.. This channel is damn good!
This sort of video should crash the internet! Just this video alone has tonnes of info in one video.
Happy Training 😊💪
Some people just waste people time tell you nothing but this video give the whole things you to grow and get proper muscle building techniques. Well done Dr
I love the way this man explains everything. Good stuff 👌💪
This is awesome! I wish I had access to that laboratory to determine my exact best course and plan to swole shred!
Thank you Damon you just helped me to start exercising again. You are the best. Thanks all the way from South Africa.
One of the best, most complete explanations to date. Here it is. Thanks!
Very informative and well taught. Thank you Dr. Wilson
cardio: aka the ability to lose gains. thanks uncle dom
I KNOW!!!! lost all gains wtf!! gonna sue that treadmill!
If you over do it, but cardio is what keeps your heart strong
It all depends on genetics , it is not likely that you will lose all gains but just do High intesity cardio and you will be good
Doesn't BCAA keep your muscle from breaking down so much so, you don't lose gains, or is that a HUGE ripoff
If you are fatadapted you don't lose your gains cardio is good people it gets rid of the unwanted fat and keeps it out
Squats, dead lifts, rows, shoulder press, pull ups, and cables are the basics that work for anyone. The heavier the weight the more muscle growth. This is true for most people.
After the first day of doing deadlifts, keeping the back staight, my lumbars hurt like hell
@@bananagun6598 Exactly. Do not believe this must do of squats and deadlifts. They are not essential at all. Joey Delaney is just one of many bodybuilders who avoids these two compound exercises because they strain the back so much. They are really hard to master and can easily lead to injury. The heavier the weight is also not true. The heavier the weight can lead to ego lifting which again can cause injuries because you sacrifice form for strenght. Bad idea. It's about the pump and it's way easier to get mind muscle connection if you dial down on the weight and control your form slowly. So do what you feel is best for you Banana gun, which means it's okay to not do deadlifts.
It's not about heavier weight more muscle growth. Preaching that can lead to injuries. It is more about getting a pump, feeling mind muscle connection, doing prober form and progessive overload over time.
Absolute unit of a video. Covered all of the essentials and REAL TRUTHS of bodybuilding. You can tell this guy really knows what he’s talking about when it perfectly resembles Athlean x’s tips. Tomorrow is a full body blood flow restriction day.
Nice listening to some one with knowledge rather than some big guys advocating for some supplements. And how he talked was really scientific pointing out facts and putting forward statements to support it.
Thank you for making this, very helpful.
Very informative specially to personal trainers out there!
Awesome video brother, I've watched a lot of these type of vids and you just explained it so simply,
But in detail. 👍👊
Props to this dude: he has no muscles but sells how to get muscles. A true master.
Woah so much clear information in one video, very nice work!
One of the best put-together videos on UA-cam to this date !
the way you explained hiit training with the experiments you done has got me training like this now well done
The most important thing for muscle growth is CONSISTENCY. Doesnt matter how you are training, if you are consistently moving weight with good form AND progressing, YOU WILL GROW.
Consistently pushing yourself to the failure point and you will grow
6-8 repetitions, very heavy. Laughed my ass off.
Legit I have watched over 50 workout videos ...and I learned more from this one then all of those combined. Thanks dude
someone who finally explains it all out simple, props on this vid
Been looking for this video... very informative. All the details complete and detailed. 2019. Thanks Bro..!
Yo I love this guy he just answered all my questions
This guy is my new workout playlist...
Wow great info from someone who has a B.S. in Exercise Science. Made me rethink my cardio workout regiment. I do dumbell and barbell complexes and do 10min on lvl 15 on the elliptical machine.
waw. I'm impressed. You know what you're talking about, I'll go explain it to my coach now
LOL
Good stuff, especially the cardio part!
Quite possibly the best and most important video on working out I ever saw.
Project mass
Jacob Wilson and his team are legends! and thanks to them,the truth is now out.
I know for a fact that no one needs to go anywhere else for the truth on fitness , any one who does not heed to the wisdom that they have to share really has no idea about the body or What is happening in the fitness industry world wide, due to the net become to cluttered with self proclaimed fitness guru's who are dangerously leading many a stray .this team of professionals are doing the hard yards for us, they are thankfully destroying all the myths that are out there . So im thankful That Jacob is doing these vid's.
Keep up the grate work iv been recommending Project mass to everyone i come across that want real results in there life!
AWESOME !! Please keep up the work !!! 💪🏼
Thank you so much for this information! I've been trying to figure out how to balance stamina with strength for a long time. I'm happy to know that interval training will not reduce muscle but if I'm only sprinting for 30 seconds then what about endurance? Is there a way to become a marathon runner and a power lifter at the same time?
Excellent presentation. No fluff.
The most informative video about bodyb Iv watched on youtube so far.
knowledgeable.. that powerful thanks doc
This is actually a really good and informative video.
One of the best videos in UA-cam history
Great video and the way He broke it down was very easy to understand 👍👍
Do Compound Exercises, Isolationist Exercises are Supplementary. Have Heavy Days & Light Days. Make Every Rep Count. Make the Mind-Muscle Connection.
at five years old he knew he had to be a swoleness scientist lmao
Best bodybuilding information I have ever seen!!
Great video. As added tip, find some long stairs, a crazy steep hill, or trail near where you live and buy a weight west. Carrying a heavy west going up steep hills or stairs will give you unbelievable cardio, as well as, build your legs and core like crazy at the same time.
i subbed!! man i love this channel, I myself, will soon start making videos!!
this stuff is so motivating!
so I only have to do half a minute of cardio? I'm listening....
@FluffySpartan But for how long is it a 30 min training session ? a 45, 60 or just 15? Like sprint for 30sec rest 15sec sprint for 30sec and do that for how long to get this effect?
@@nor7onnex208 You can do liss cardio 3 times a week in the 60 - 70% of your bpm range for 40 min. If you can, try to separate it from your weight training for 6 hrs, or do it the days you don´t train. This is what most bodybuilders do.
I love this channel. So informative and easy to understand.
My first time here...I like this guy...he makes a lotta sense...👍.
Excellent video
Ok so I cut my arm and got rid of the blood....it went blue..is that k?
now do overhead presses
Now go do push ups!
+Christopher Rodriguez ahh weighted push ups
Thank you so intelligently explained
great video.. have got alot of new ideas bouncing around my head.. fresh perspective.. thanks!
Dr Wilson, awesome video! Thanks for sharing your wisdom. Will apply your principles to my training. Thanks again and as always, stay excellent my friend.....EP
Possibly one of the best videos !
This video is exactly what I needed.
Thanks for the vid, great refresh and nice to learn something new.
This is an awesome type of video, it's great to be able to understand the science behind getting bigger. Would love another one like this with maybe even more scientific detail, especially since I study biological science.
Thank you for this terrific video. Very informative. Regarding the 6-day per body part philosophy: In the 1970's there was a fellow named Big Jim Williams. He held the world record bench press at 675 lbs. (None of the crazy suits and drugs as are used in 2020). I trained with Jim for more than a year, and can verify the gains made by training a body part 6 days per week. When I attended college, the football strength coach insisted I was crazy, and didn't permit the routine. He was a once-per-week guy. I cheated, of course. Back to Williams's routine, he actually attempted a max bench press for 72 consecutive workouts, prior to one completion. My personal bench immediately went from 245 lbs. to 315 lbs. in the first 5 weeks, eventually maxing out at 405 lbs after about 12 months. Assisted reps were also incorporated. For example, when stuck at 275 lbs. for 2 weeks, the bar was loaded with 315 for 2 or 3 assisted reps. That extra load was essentially preparing the muscles for the next plateau. Assisted reps were usually only incorporated at sticking points. Another critical piece of the puzzle, was attempting max lifts before exhausting the muscles. Warm up enough to ensure no injury, then go for your max. The 'work' was put in after attempting a max. Meaning, 4 down sets (decreasing loads), 4 - 10 reps. Recall my original max of 245 lbs., I was actually stronger than that, but I would exhaust myself with 4 - 5 sets of increasing weight prior to the max attempt. Naturally, there was nothing in the tank for the max lift. There's more physics and technique involved, including 60 second rest periods during accessory movements. I have recently begun working out again (age 62) after a 20+ year layoff, and my bench is at 205 lbs after 6 weeks (185 lbs. body weight). Only 3 -4 days per week, and only an occasional max attempt (no spotters available). Shoulder issues and partner-less workouts will limit the upside potential, but hey, 205 isn't too bad, and I think 225 is right around the corner. BTW, I do legs... only twice per week to keep some strength and shape. I also sprint a couple of times per week with my dogs. Want a few giggles, check out Pat Casey's routines.
bro fr wrote a whole ahh essay 💀💀
@@vvinters. I know, reading it now it looks silly, and no one cares anyway. no more essays, promise.
I started working out at home this week. Just to stay in shape as im guna hit 40 yrs next year. Thx for these vids.
Im blessed with 7% bodyfat, just never really felt the need to get bigger untill now. I've always been very strong for my bodysize. Just need that few extra pounds for the looks as im gettin older.
Phenomenal Video!! Thank you for posting this and sharing it
"my friend poured lactic acid on them and they grew"
lol,, i smell bullshit
He took cells from a living source and put lactic acid on them dipshit
WiggitySwiggity no shit he's talking about the way he said it
Lol its totally bs. Look it up. Completely invalidates this guy
@@dancalis3319 q
Thank you very much. I am an absolute beginner and this helps me a lot!
I have two questions left: how often in a week should I do the 10-30 sec. cardio? And should I do it on rest days, before or after the training?
I hope to get an answer from you, that would really be great!
Greetings
My advice would be to do Hitt 2-3 days a week. I would just dedicate the day to HITT since it's so tiring and taxing on the body. On your Rest days, you could do yoga, take walks, anything that isn't taxing on the body. And things you enjoy.
I hope this helps🤍
I can confirm I have come to experience a lot of these facts he is spitting. Mixing it up from time to time changing your routine prevents you from hitting a plateau. A plateau happens when you don’t grow anymore or progress anymore because of many reasons but the crucial one is that your muscles have gotten used to your workouts and routines that you don’t even get a pump anymore. So you need to shock them like Annie said, do something they are not used to and see the rise and pump you get.
Love the content in this video! Thank you so much!
I didn't know that about the cardio part, from know on I'll be doing HIT!
High Intensity Interval Training = HIIT
I wouldn't do hiit more than a few times a week if you're trying to grow
The presenter is Good, can BodyBuilding let him do more videos.
This is probably the best video on training I have ever seen!
I love how he takes credit for high intensity interval training