00:00 New Study Shows How to Build Muscle 2x Faster
18:26 Study Shows if Creatine Actually Adds to Muscle Mass
37:34 New Study Reveals if Protein Powders Actually Work
53:55 How Many Exercises Should You Do Per Muscle To MAXIMIZE Growth?
01:12:58 What Happens If You Fast (Eat Nothing) for 3 Days
01:34:16 Study Shows Should You Take Protein Before Bed
01:53:36 How To Reduce Your Injury Rate In The Gym By 10x
02:11:52 How to Lose Fat AND Gain Muscle At The Same Time (Step By Step)
02:30:10 How Much Muscle Can A Newbie Put on In a Year
02:47:40 How Long Should You Rest Between Sets for Muscle Growth?
03:05:05 Why Exercise Isn't The Best Way to Lose Weight


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If you are doing “3 sets of 12” in your workouts to build muscle, then you must watch this before your next training session. You see, there is inherently nothing wrong with any rep scheme that you perform if you do so with high effort and an adequate amount of intensity to build muscle. The problem is, 3 sets of 12 is so commonly performed as the end goal rather than considering the effort behind it that it can become a hallmark of ineffective workout programs.

I start this video off by having Jesse perform a sets of dumbbell incline bench press for 12 reps. Your job is to see if you can spot what he is doing wrong on the set. Many might look to the angle of his elbows, the path of the dumbbells or the position of his hands even. None of these would be right. The problem is the speed of each rep, more specifically, the speed of the eccentric or lowering part of the rep.

When you perform your eccentric reps too quickly you miss out on one of the most significant muscle hypertrophy stimuli that is available to you in your workouts. Often times, people will speed through this portion of the rep, completing the lowering of the dumbbells in one second or less. This is not as detrimental when the weights that are being used are significantly heavy and the main driver of growth in this case is mechanical tension.

When the weights start to get lighter, allowing for reps to failure that are greater than 5-6, and more accurately up in the 8-12 rep range, then you need to rely on alternate methods for driving overload. The eccentric muscle damage pathway is one that is perfectly suited to help you to grow. The key factor here is to try and extend that period to about 3 seconds per rep, paired with a 1 second explosive concentric. This is a total of 4 seconds per rep.

When performing a set of 12 reps, this would take you to 48 seconds for the set duration - enough accumulated time under tension to make an impact when it comes to building muscle.

Remember, tension is the language that muscles speak. You must become fluent in it if you want to build muscle fast and forever.

In the absence of heavy weights, that many would argue are better suited to build strength rather than size, then you need to employ methods of set intensification that will help you to grow muscle.

Far too often, people see “3 sets of 12” written on their workout program and they simply want to be able to check off each set and every rep as either accomplished or not. What I am saying is that this mentality is short sighted and not the original goal of the prescription. Who cares if you get to 12 reps? If you fail at 11 is the set not still effective? If slowing the speed of the eccentric down causes you to feel each rep in the target muscle more easily and engage that muscle as intended - does it matter that you came up one rep short of your 12 rep mission?

The answer to all of these questions is no, it does not matter.

Stop fixating on a specific rep count and instead make sure that you make your reps count.

Add onto this the fact that research has shown that you can build muscle with up to 30 reps as long as you perform these sets to absolute failure. The lighter the weights you use, the more important it is to push through the metabolic burn to the point of momentary muscle failure in order to see growth from it. The point is, the 12 rep range isn’t magical but it does require a few modifications to it to make sure that your cumulative tension is equated to the much higher mechanical tensions delivered to muscles when using heavier weight sets.

Likewise, when it comes to performing 3 sets, why? Is there something magical about the number three in so far that doing just 1 or 2 sets would render the exercise ineffective? If you are lightening up your weights because you are fearful that you can complete all 3 sets with that weight then you are already making your first mistake. Instead, use the heaviest weight that you can perform 10-12 reps with in your first set and simply adjust down as needed in subsequent sets to match your output level around your fatigue.

The bottom line is, becoming formulaic with your workouts and fixating on numbers for sets and reps is often a limiter of your ultimate muscle gains. 3 sets of 12 are fine, but when it becomes your mentality it becomes a major roadblock for more muscle growth.

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To gain muscle through weight lifting, you must have both metabolic fatigue and mechanical damage. When you lift heavy, the contractile proteins in your muscles must generate enough force to overcome the weight's resistance. This in turn can cause structural damage to the muscle. Mechanical damage to muscle proteins activates the body's repair response, muscle size increases as a result of the damaged protein fibers. The ATP, an energy component that supports the contraction of your muscles, is used up by the muscle fibers, which results in metabolic fatigue. They are unable to continue fueling muscle contractions or can no longer lift the weight effectively, this can also result in muscle growth. Gaining muscle hypertrophy requires both metabolic fatigue and mechanical damage. #Shorts #muscle #workout #hypertrophy



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Whether you want to learn how to prevent muscle loss or how to build muscle—this video is for you.

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0:00 Introduction: Does protein build muscle?
0:45 How much protein do you need?
2:13 Tips to build muscle or prevent muscle loss
11:19 Learn more about growth hormone!

Let’s talk about protein. We often think that increasing protein helps build muscle because muscle is made of protein.

But this doesn’t always work. Some people that eat more protein may even suffer from amino acid deficiency.

You need sufficient amounts of protein to build muscle, but, more importantly, you need sufficient amino acids.

The general thought is that you need .8 grams of protein per kilogram of lean body mass—not overall weight. This might look like around 50 grams of protein per day.

A moderate amount of protein would be between 1.2 and 1.7 grams per kilogram of lean body mass. High protein would be about 2 grams per kilogram of lean body mass.

It’s essential to focus on consuming quality protein from eggs, meat, fish, and dairy. It’s not ideal to rely on getting your protein from plant sources or protein powder to build healthy muscles.

Factors that influence the production of muscle protein:
1. Insulin resistance
What to do:
• Get on a low-carb diet (Healthy Keto®)
• Do intermittent fasting

2. Growth hormone
What to do:
• Intense exercise
• Get plenty of sleep
• Do intermittent fasting

3. Testosterone
What to do:
• Consume zinc (red meat, shellfish, seafood)
• Avoid refined carbs and sugar
• Lower your stress
• Avoid soy protein isolates, soy milk, beer, and alcohol

4. Stress
What to do:
• Take a look at my other videos on how to lower stress

5. The microbiome
What to do:
• Consume probiotic foods

6. Low stomach acid
What to do:
• Take betaine hydrochloride

7. Low enzymes in the pancreas or small intestine
What to do:
• Consume enzyme-rich foods
• Take an amino acid supplement

8. Lean protein
What to do:
• Consume fattier protein sources

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! I hope this helps you better understand protein and how to build muscle. I’ll see you in the next video.

“I’m too old to gain muscle.”

Stop lying to yourself. Stop giving yourself an excuse to not work hard and move forward.

Because while our body, needs and goals do change as we get older, and yes it 100% becomes harder to build and retain lean muscle, we can achieve fabulous results and build muscle at any and every age.

And honestly, often the reason we don’t see the results we want as we get older is because we cling to improper dieting and workout practices that we may have “gotten away with” when we were younger.

But at every stage of life, we need to be adjusting our training and fueling. Nothing works forever.

Our body and lifestyle are constantly evolving and so should our diet and training habits to meet us where we are at currently so we can always move forward and be functional strong till our final day on this planet!

That’s why I want to share 7 tips to show you how to build muscle at any age...

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I'm not saying there's anything wrong with younger teens starting off with basic body weight circuit workouts if they just want to ease into things and get a feel for exercising consistently. However, I've noticed on social media that pretty much any time someone posts a "workout for teens", that's usually all it is. In reality there are plenty of guys in the 13-15 age range who would be perfectly happy to start a serious weight training program if they were encouraged to do so. I personally started lifting at 13 and was doing all the big compound exercises, training to failure, logging my workouts, taking body measurements, obsessively consuming my protein every 3 hours on the dot... the whole nine yards. The funny thing is that I was even more serious about my training back in my early teens than I am now. So, I just think it's important to not box these younger guys into doing nothing but push ups and crunches or making them think these circuit workouts are going to produce significant gains. As long as they follow a well structured workout program, learn proper technique and progress at a gradual pace then there's no reason why they can't weight train in the same basic way as someone in their 20's or 30's.

#fitness #gym #workout #buildmuscle #bodybuilding #teenbodybuilding

Skinny To Muscular Body Transformation (At Home)

Thank you guys for watching! Hope this inspires you guys and Is a reminder that the sky is the limit. I decided to make a part 2 of my original transformation video as a short so ya'll can use It as quick motivation.
A body transformation is tough and especially if you don't have a gym to workout at but the only thing stopping you from doing your own skinny to muscular transformation is you. We all have the desire of working out and transforming our bodies but only those who persevere regardless of circumstances will achieve their dream body transformation. Love ya'll. God bless.

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Should you bulk if you want to gain muscle? Will bulking make you gain fat as well? Is it worth bulking if you have a high bodyfat percentage? How much you eat during a bulk? Find out in this video!

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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

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Discover how to burn fat and build muscle at the same time with this step by step guide. Gaining Muscle and Burning Fat simultaneously comes down to taking the correct steps. Learn exactly how to do body recomposition while burning fat faster.
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Building muscle and burning fat at the same time is not only possible but it's also the best option for many people. Doing both simultaneously is referred to as body recomposition and scientific research confirms that it can work very effectively. Specifically it tends to be most effective for beginners and people that have a high body fat percentage, however even if you've been working out for a while or you have a low fat percentage you don't have to go the traditional route of switching between cutting and bulking phases. '

And the very first tip is to forget about your weight on the scale because if you're measuring your results incorrectly you might feel that what you're doing isn't working even though it is in fact working very well. Solely relying on body weight as a measure of progress can actually be misleading and counterproductive. This is because the scale only reflects the overall weight of our bodies, which includes not just fat, but also muscle, bones, organs, and water weight.

As we put ourselves through strength training exercises to build muscle, our bodies go through significant changes in composition. Muscle is denser than fat, meaning that as we gain muscle, it takes up less space than the equivalent amount of fat. So, even if we are successfully building muscle and burning fat at the same time, the scale may not show a substantial decrease in body weight. Instead of focusing on the number on the scale, it's important to monitor other indicators of progress, such as changes in body measurements, improved strength and endurance, what you look like in the mirror and how well your clothes fit.

The next tip is to focus your workouts purely on building muscle rather than burning fat. In fact burning fat shouldn't be on your mind at all when it comes to creating and fulfilling your workouts, the fat loss is going to come from your diet. To build muscle you need to increase training volume and progressively overload overtime. Training volume can be summed up as total sets x reps x the weight load used. Focusing on progressively increasing the weight load is one of the most straightforward ways to ensure that you're increasing training volume and stimulating your muscles to grow. 

A great tip for the number of sets and reps to effectively stimulate muscle growth, is to aim for 18 to 20 heavy sets per muscle group per week and 6 to 10 reps per set. I recommend splitting your weekly number of sets into two workouts with 9 to 10 sets per muscle per workout. To accomplish this you can stick to a split training routine like Chest and back on one day, then legs the next day, then arms and abs on the third day. Then take a day off and repeat. Alternatively you can also do full body three times a week and in that case it would be 6 sets per muscle group per workout. As you up the weight load you use your reps will likely drop which is fine, that's why we have an upper range of 10 reps and a lower range of 6 reps.

If you can perform a weight load for 10 reps you want to up the weight, then most likely your rep count will drop, and then you should work on getting your reps back up to 10 with that heavier weight load as you get stronger overtime. Then repeat that process. Now this is a basic strategy that works very well especially in your beginner stages of development
But another tip to really help you get stronger and progressively overload is to incorporate periodization and to switch your rep ranges every 3 weeks or so. This will help you lift much more weight over time and in turn build much more muscle. A great starting point is to aim for 6 to 8 reps for 3 weeks, then 10 to 12 reps for the next 3 weeks, and finally 3 to 5 reps. Then repeat that cycle. You'll likely find that each time that you go back to a previous rep range you'll be able to lift a heavier weight load. The higher rep ranges will help you build more muscular endurance, while the lower ones will help you build more power and strength. Keep in mind that each of these rep ranges should be matched with a weight load that's heavy enough to make you hit failure before the upper end of that rep range. So you should be lifting a much heavier weight for 3 to 5 reps as opposed to 10 to 12 reps. I know that none of this sounds like the quick fix magic bullet to muscle growth, but if you're consistent with this training strategy for even 9 weeks I think you'll be very impressed with your results both in terms of strength and muscle growth.  

Moving on to cardio. The main tip with cardio is to keep it very low impact and at a very low intensity to prevent it from interfering with your...

So…how many? Make sure to read my clarifications in the comment section!

#Muscle #Bodybuilding #Shorts
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Alright, today we're going over what I think is the number 1 reason that holds people back from building muscle and making serious gains... hint, it's you're fault.

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Now I know people will argue about this and say it's your diet or the supplements you're not taking but the most prevalent reason is people are simply not working out hard enough. I know that's a tough pill to swallow but look around the gym and see if anyone is even breaking a sweat, even at the most hardcore gyms people are so focused on filming themselves for IG they don't put much thought into what they are doing. This should help you change that.

I also go over exactly what it means to push yourself to failure on every set.

#musclebuilding #MASS #buildmuscle

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#shorts #youtubeshorts #musclebuildingdiet #weightgaindietplan #fitnessmylife2018

If you are a skinny boy and want to gain weight and build muscles then follow this diet plan for 3-4 months with your workout and see amazing results

पतले लड़के (Skinny Boys) वजन बढ़ाने के लिए ये खाएं ..!!Try them out!

High protein vegetarian diet plan for muscle building
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In this video, we're going to talk about the only 4 supplements you need to take for muscle gain. These supplements will help you increase your muscle mass and increase your strength!
If you're looking to build muscle fast, then you need to include these 4 supplements in your training regime! By taking these dietary supplements, you'll help increase your muscle mass and your strength, making it easier to achieve your fitness goals!
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#shorts #fitness #supplements #creatine #workout #gymshorts #gym

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Training legs at home is tough, but you can get your upper body JACKED with the proper protocol!

This is the first video I put myself in, and I've lost all credibility because I'm not shredded with 8% body fat :(
The cut will go crazy guys don't @ me!

Lifting advice: Don't assume everybody whose bodybuilder size always knows best, listen to the people who know how to get you as a beginner to an intermediate lifter.

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When it comes to how to grow muscle, you need to continuously challenge them with more than they’re used to. In other words: you need progressive overload. As simple as this sounds, most people’s training don’t accomplish progressive overload. Sure they’ll get a good pump and sweat out of their workouts but they aren’t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow. So let’s say we just finished a workout. Immediately after, our muscles don’t actually get stronger. In fact, it’s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we’ll cover the 5 types of progressive overload you must know.
Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it’s quite straightforward. Let’s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That’s impossible. This is where our next point comes in handy.
When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you’re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can’t increase the weight on your lifts. However for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps?
The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while ee know doing at least 10 sets per muscle-group per week nearly doubles the amount of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with.
The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth. This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total.
Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same.
Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there’s a certain type of plateau you’re stuck in. The best way to find out is to experiment with them and see what works best for you. But if you’re looking for a step by step program that takes care of all the guesswork for you and ensures that week by week you’re challenging your body in the right way to consistently build muscle and lose fat, just take our analysis quiz to find out which of our programs is best for you and your body below:
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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: https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC35142

2. "long-term severe CR reduces serum total and free testosterone"
https://www.ncbi.nlm.nih.gov/pubmed/20096034
"Restricting calories increased the total output of cortisol"
https://www.ncbi.nlm.nih.gov/pubmed/20368473

3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study
https://www.ncbi.nlm.nih.gov/pubmed/23679146

4. Bench press strength associated with chest size:
See figure 1
https://www.ncbi.nlm.nih.gov/pubmed/24169471

5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass"
https://www.ncbi.nlm.nih.gov/pubmed/25611080
"the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance."
https://www.ncbi.nlm.nih.gov/pubmed/17786689
https://www.ncbi.nlm.nih.gov/pubmed/19826300

6. Ideal protein intake is 1.6g/kg or about 0.8g/lb
See Figure 5
https://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: https://www.ncbi.nlm.nih.gov/pubmed/27465379
"an even distribution of daily protein intake across meals is independently associated with greater muscle strength"
Link: https://www.ncbi.nlm.nih.gov/pubmed/28515070

8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution"
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC44209

9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass
See Figure 1
https://www.ncbi.nlm.nih.gov/pubmed/22002517

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"
https://www.ncbi.nlm.nih.gov/pubmed/17095927

(10.5) 2% Carbs vs 77% carbs effect on Muscles
https://www.ncbi.nlm.nih.gov/pubmed/15879168

(11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs
https://www.ncbi.nlm.nih.gov/pubmed/20091182

(12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed"
https://espace.library.uq.edu.au/view/UQ:142963

(13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss"
https://www.ncbi.nlm.nih.gov/pubmed/29438540

(14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers
https://www.ncbi.nlm.nih.gov/pubmed/17284739