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In this video Sal and Adam discuss 3 ways to use fasting to build muscle, lose fat and improve health. Fasting has become all the rage and has proven health benefits, however, there are things to know about fasting before you dive in and start to stop eating. In this video they discuss how they use fasting and discuss 3 other popular fasting protocols. They also discuss what science is saying about fasting and its benefits for muscle building, fat loss and health. Subscribe to Mind Pump TV - 🤍 Official website : 🤍 Find Mind Pump on Instagram: 🤍 On Facebook: 🤍 And Twitter: 🤍
The first 350 people to click this link will get 2 months of Skillshare for free: 🤍 Subscribe to James Krieger's Research Review! (Weightology) 🤍 Watch my most popular science videos: 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Buying my channel merch: → 🤍 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: 🤍 🤍 🤍 MUSIC ‣ Blue Wednesday - Cabin Crew Filmed and edited by me using Final Cut Pro X. Filmed by Rashaun R using Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. Thanks to Skillshare for sponsoring this video.
My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. #HubermanLab #Strength #Fitness Thank you to our sponsors AG1 (Athletic Greens): 🤍 Thesis: 🤍 InsideTracker: 🤍 See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR 🤍 Our Patreon page 🤍 Supplements from Thorne 🤍 Social & Website Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 TikTok - 🤍 Website - 🤍 Newsletter - 🤍 Subscribe to the Huberman Lab Podcast Apple Podcasts: 🤍 Spotify: 🤍 Google Podcasts: 🤍 Other platforms: 🤍 Dr. Andy Galpin Links Twitter: 🤍 Instagram: 🤍 Website: 🤍 Published Work: 🤍 RAPID Health: 🤍 Absolute Rest: 🤍 Article Links "Properties of Motor Units in the Heterogenous Pale Muscle (M. Gastrocnemius) of the Cat": 🤍 "Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect": 🤍 Timestamps 00:00:00 Dr. Andy Galpin, Strength & Endurance Training 00:03:08 The Brain-Body Contract 00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker 00:08:20 Adaptations of Exercise, Progressive Overload 00:14:40 Modifiable Variables, One-Rep Max, Muscle Soreness 00:27:30 Modifiable Variables of Strength Training, Supersets 00:43:50 How to Select Training Frequency: Strength vs. Hypertrophy 00:58:45 Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 01:08:50 Tools: Protocols for Strength Training, the 3 by 5 Concept 01:10:48 Mind-Muscle Connection 01:16:16 Mental Awareness 01:27:57 Breathing Tools for Resistance Training & Post-Training 01:37:25 Endurance Training & Combining with Strength 01:51:20 Tools: Protocols for Endurance Training 02:08:15 Muscular Endurance, Fast vs. Slow Twitch Muscle 02:16:35 Hydration & the Galpin Equation, Sodium, Fasting 02:35:57 Cold Exposure & Training 02:43:15 Heat Exposure & Training 02:53:47 Recovery 03:04:02 Tool: Sodium Bicarbonate 03:17:26 Tool: Creatine Monohydrate 03:20:08 Absolute Rest 03:29:08 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - 🤍 Audio Engineering: Joel Hatstat at High Jump Media
Find out how much protein you need to build muscle, how to calculate your optimal protein target for muscle growth and how much protein your body can absorb per meal. So you want to know how much protein you need to build muscle? You’ve come to the right place. Our expert nutritionist Richie Kirwan is here to take the guesswork out of protein requirements for muscle growth in this easy-to-follow video. Whether you’re trying to get toned, shredded, or bulk up, it's essential that you get the right amount of protein if you want to see progress. Find Richie on Instagram: 🤍be_more_nutrition * Subscribe to our channel: 🤍 If you like this, you'll love this: 🤍 Find more nutrition help here: 🤍 Download the Myprotein App: 🤍 * #protein #musclegrowth #myprotein How Much Protein Do I Need To Build Muscle? | Nutritionist Explains... | Myprotein Official YouTube channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein. Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we've got it all.
You need to make sure you’re accomplishing 3 things for an effective muscle building diet plan: eating at a slight calorie deficit, eating adequate protein every day, and not eating like complete crap. These will account for let’s say 90% of the muscle growth you experience from your bulking meal plan. But what muscle building foods and nutrition tips can we incorporate to get that extra 10%? Well, there are a few additional things we can do when it comes to how to diet to gain muscle and what to eat to build muscle faster that can help speed up the muscle building process. And I’ll show you exactly how to do just that and provide you with a sample muscle building meal plan here. The first thing you’ll want to do for an effective muscle building diet plan is take your daily protein intake and spread that out into ideally 4-5 meals throughout the day with each of them having a minimum of 20g of protein. It also makes sense to ingest an adequate amount of protein shortly before sleep since that’s the longest period you’ll go without food. That’s also why you might want to bias a little more of your daily protein towards this pre-sleep meal with at least 40g of slow digesting protein. The next tip here is to incorporate “muscle building foods”. First, you want to opt for high quality protein sources that are not only high in leucine content, but also high in digestibility. In addition to this, you can opt for more unsaturated fats as opposed to saturated fats, which may bias more of the weight you put on to be muscle as opposed to fat. Olive oil and salmon specifically are two unsaturated fat sources I’d highly recommend incorporating in your muscle building diet. Now the last tip when it comes to how to diet to gain muscle here is to periodize your diet. Although we want most of the weight you put on to be muscle, it will always come with a bit of fat gain with it. And as your body fat creeps up during a bulk, you actually become less efficient at putting on muscle. Meaning, that as you continue to gain weight and your body fat slowly creeps up, then it would be best to occasionally “re-sensitize” your body for more efficient growth by stripping off some of the excess fat you put on before you continue to focus on gaining more weight again. So, to sum up all the muscle building nutrition tips covered: 1. Evenly distribute your protein throughout the day into 4-5 meals, each consisting of at least 20g of a high quality protein source. Biasing more of your protein (at least 40g) towards a pre-sleep meal is also a good idea to stimulate protein synthesis overnight. 2. Optimize your food choices. Opt for higher quality protein sources and incorporate more unsaturated fat instead of saturated fat (olive and salmon oil may be the most beneficial). This may enable more of the weight you gain to be muscle as opposed to fat. 3. Periodize your diet by transitioning through phases of a calorie surplus (e.g. 3 months) with phases of a calorie deficit (e.g. 1 month). This way you’ll be able to occasionally re-sensitize your body to put on muscle more efficiently. All in all, guys, I hope that you were able to see that it’s the little details like this that really do make all the difference in the long run. And for a step-by-step program that shows you not only how to approach your diet and what to eat, but also pairs this with a weekly workout plan so that you can build lean muscle as efficiently as possible with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 DOWNLOAD THE MEAL PLAN HERE: 🤍 Subscribe to my channel here: 🤍 Filmed by: Bruno Martin Del Campo MUSIC: 🤍
Click Here to Subscribe: 🤍 Get Grass-Finished Meat Delivered to your Doorstep with Butcher Box: 🤍 My Website: 🤍 How to Build Muscle with Fasting | The Ultimate Guide: 🤍 Muscle Building | 4 Common Workout Mistakes: 🤍 How to Bulk and Gain Weight (Muscle) on Keto: 🤍 Building Muscle Over Age 40 - Complete How-to Guide - Thomas DeLauer Up until now you've been told that you have to go to the doctor and get some special treatment in order to actually build muscle over the age of 40. I'm here to tell you that if you understand your body and you understand timing and you understand cellular rejuvenation properly, you don't have to do that. You can build muscle just by knowing timing and knowing the specific kinds of workouts, even if you're over 40, okay? Even if you're over 50, 60, 70. So we're going to break it all down for you. I'm going to teach you what's happening inside, unfortunately, the aging body, right? I'm also going to teach you just different little tips and tricks that you can apply to get the most out of your workouts, the most out of your nutrition, and the most out of your timing. So you're going to have a solid answer to it. This video is also good for people who are interested in how to build muscle over age 50 as well. The principles can be applied at any age, to be honest. So the Journal of Post-Acute and Long-Term Care Medicine published a study that found that as you get older, you do need to increase your protein to maintain muscle mass. In fact, they said, based on their standards, it goes from 0.8 grams per kilogram up to 1.2 grams per kilogram of body weight. Now that's based on that scale. So if we take that into consideration, we're basically looking at like a 30% increase in protein. 🤍 🤍 So let's jump to autophagy for just a second, okay? So autophagy, again, is going to be the opposite of what you think. We normally think of autophagy as associated with fasting and just shrinking things down. But again, it's all about efficiency. You see, the journal Cell Metabolism published a study that found that autophagy is what allowed muscle to be spared. 🤍 🤍 So now we have to break this down with when should you train? Should you train in the morning? Should you train in the evening? Should you train fasted? What should it be? Well, there's a study that was published in the journal PLoS One, okay, and this study took a look at people that worked out in the morning and worked out in the evening. 🤍 They found that people that worked out in the morning had significantly higher levels of norepinephrine. They also had higher levels of cortisol and higher levels of testosterone. So that tells us at first that we think we should work out in the morning. Okay, I'm all for working out in the morning, but here's what we have to remember. A lot of people say that working out in the morning is better because testosterone levels are higher. Well, I have another study that I have to reference that proves that that isn't necessarily the point. The Journal of Applied Physiology published a study that found that muscle protein synthesis was actually higher in women post-workout than it was in men, despite the fact that men had 45 times higher testosterone levels after the workout. 🤍 So I know this was a lot, but the general point of this is 30% more protein, timing your fast how I suggested, and I know it's complex. And the other days, eat a lot more protein and add those autophagy- boosting foods. So this will help you build muscle. And I'm sorry it was long-winded, but I had to explain it. As always, make sure you're keeping it locked in here on my channel and I'll see you in the next video. Resources Protein Needs (The Journal of Post-Acute and Long-Term Care Medicine): 🤍 Autophagy & Muscle (Cell Metabolism): 🤍 Morning vs Evening Workouts (PLoS One): 🤍 Men v Women Muscle Growth - Testosterone (Journal of Applied Physiology): 🤍 Leptin (PLoS One): 🤍 Omega 3 & Protein Synthesis (Clinical Science): 🤍 Vitamin D & Strength: 🤍
Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age. EPISODE LINKS: Show notes and transcript: 🤍 Stuart's Twitter: 🤍 Stuart's Instagram: 🤍 Stuart's publications: 🤍 PODCAST INFO: Email: 🤍 Apple Podcasts: 🤍 Spotify: 🤍 RSS: 🤍 CHAPTERS: 00:00:00 - In this episode 00:00:40 - Start of interview 00:01:31 - Why muscle is important for longevity 00:08:49 - Is the importance of muscle mass (per se) overstated? 00:11:03 - Is the RDA on protein too low? 00:13:18 - Minimum vs. optimal protein intake (for athletes) 00:13:54 - Why older adults need more protein 00:19:07 - Caloric restriction vs. higher protein for aging 00:22:20 - What is a catabolic crisis? 00:24:05 - Effects of space flight on muscle 00:30:32 - Practical tips for protein intake 00:33:51 - Protein timing and the anabolic window 00:35:44 - Most important factors for hypertrophy 00:38:14 - Should we supplement leucine? 00:40:03 - Does plant protein support hypertrophy? 00:50:48 - Causes of anabolic resistance 00:52:40 - What types of exercise and how much? 01:01:14 - Protein and rest as tools for recovery 01:02:32 - Mechanisms of muscle protein synthesis and breakdown 01:02:50 - Does rapamycin inhibit hypertrophy? 01:07:26 - What is Dr. Phillips doing to age well? 01:09:44 - Hormonal responses to exercise 01:11:34 - Sex differences in hypertrophy 01:13:57 - Effect of menopause on muscle 01:14:22 - Do testosterone boosters work? 01:16:15 - Does growth hormone improve muscle? 01:20:50 - Androgen replacement therapy (benefits vs. drawbacks) 01:25:36 - Mental health benefits of exercise 01:26:15 - Anti-catabolic effects of heat 01:32:39 - Molecular causes of sarcopenia 01:36:56 - Anti-catabolic effects of omega-3 01:43:17 - Brain and muscle effects of creatine SOCIALS: Twitter: 🤍 Instagram: 🤍 Facebook: 🤍 Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: 🤍
Quite simply ‘ Yes it can ‘ . Watch this video of Joa Gomez – Global Brand Warrior & Yoga Trainer - talk to you about how yoga can help to strengthen your muscles in an efficient way by lengthening and stretching your muscles and find out about his top yoga tip at the end that will help you to build muscle during your yoga practice . 🔔Get the full Benefits of Yoga, CLICK HERE TO SUBSCRIBE 🤍 & Click the bell icon to be notified of more Free Online Yoga Training classes for Triathlon, Sports & Wellbeing. 🔔 👍 Did you like this video? Tell us in the comments below what worked for you & what you would like to see? And give it a THUMBS UP! 👍 👇PLAYLISTS | Yoga For Sports 👇 ✅ Yoga For Runners: 🤍 ✅ Yoga For Triathlon: 🤍 ✅ Benefits of Yoga For Men | Brand Warrior Interviews: 🤍 🔹🛒🔹 WARRIOR ADDICT APPAREL & YOGA MATS Your Yoga Trainer is wearing Warrior Addict Yoga Apparel and is practicing on our Warrior Mat especially designed for men check them out here 🤍 🧘🏼♂️Warrior Addict aims to offer the very best FREE Yoga For Sports Classes taught by our very own world class Yoga teachers. Elevate your performance and join our community of Yoga for sports fans and get the very best free yoga training. We currently offer Yoga for the following Sports Running, Cycling, Swimming, Football / Soccer, Surfing and Weightlifting / Body Building. 🔥 Join our community of Brand Warriors & get your newsletter sharing the latest on everything you need to know about Yoga For Sports and the Benefits of Yoga For Men 🤍 📩 Join our growing Brand Warrior tribe community and get in touch. Website: 🤍 Instagram: 🤍WarriorAddictYoga Facebook https: //🤍facebook.com/warrioraddicts/ Twitter: 🤍WarriorAdddicts DISCLAIMER - Please read before you practice: The information contained in instructional, advice or informative videos (“Video Content”) posted on Warrior Addict’s website, YouTube Channel or any other associated social media platforms represents the view and opinions of the original creators of such video content and does not necessarily represent the view or opinions of Warrior Addict. The creators, producers, participants and distributors of the Video Content disclaim any and all liability or loss, to the extent permitted law, relating to the practice or use of any techniques, exercises and information provided in the Video Content. Any exercise could result in injury, it is recommended that you consult a Doctor before following any instructions in the Video Content. You should not engage in any instructions shown in the Video Content if suffering from an injury or condition. By following the instructions in the Video Content you are acknowledging that there may be risks involved in the practice or use of any techniques, exercises and information provided therein and that you are voluntarily assuming those risks. While following the instructions in the Video Content, if you feel pain, discomfort or dizziness do not continue and consult with a Doctor as soon as possible.
One of the smartest and most accomplished individuals in the field of exercise science is Jose Antonio, PhD. Recently James Grage, Founder of Undersun Fitness, sat down with Dr. Antonio at the NSU exercise science lab and discussed how resistance bands compare to free weights for building muscle.
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. NEW FULL GYM PROGRAM: 🤍 30 DAY GARAGE PROGRAM: 🤍 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
Lex Fridman Podcast full episode: 🤍 Please support this podcast by checking out our sponsors: - Eight Sleep: 🤍 and use code LEX to get special savings - SEMrush: 🤍 to get a free month of Guru - Cash App: 🤍 and use code LexPodcast to get $10 GUEST BIO: Andrew Huberman is a neuroscientist at Stanford. PODCAST INFO: Podcast website: 🤍 Apple Podcasts: 🤍 Spotify: 🤍 RSS: 🤍 Full episodes playlist: 🤍 Clips playlist: 🤍 SOCIAL: - Twitter: 🤍 - LinkedIn: 🤍 - Facebook: 🤍 - Instagram: 🤍 - Medium: 🤍 - Reddit: 🤍 - Support on Patreon: 🤍
00:00 - MAPS Prime Giveaway + JunePrime Offer 01:00 - Why building muscle is NOT an easy process. Eleven Ways to Build Muscle Faster. 03:00 - 1 – Focus on strength. 06:45 - 2 – Manipulate training frequency. 14:00 - 3 – Incorporate priming and mobility work. 19:05 - 4 – Concentrate on compound exercises. 23:43 - 5 – Build your amplifier. 28:18 - 6 – Eat your carbs. 30:00 - 7 – Weigh-in daily. 33:16 - 8 – Keep a food journal. 35:35 - 9 – Add liquid calories. 37:35 - 10 – Don't skip on the weekends. 39:34 - 11 – Maximize your sleep! Related Links/Products Mentioned June Promotion: MAPS Prime, Prime Pro, and the Prime Bundle 50% off! Promo code “JUNEPRIME” at checkout 🤍 Visit ChiliPad for an exclusive offer for Mind Pump listeners! 🤍 The Resistance Training Revolution – Book by Sal Di Stefano 🤍 MAPS Fitness Anabolic | Muscle Adaptation Programming System 🤍 What is the Best Way to Gain Strength in the Gym Fast? - Mind Pump Blog 🤍 The Most Overlooked Muscle Building Principle – Mind Pump Blog 🤍 The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog 🤍 How to Improve Weak and Stubborn Body Parts – Mind Pump Blog 🤍 MAPS Prime Webinar 🤍 5 Most Important Exercises for Muscle Growth in an Effective Routine – Mind Pump Blog 🤍 How To Eat If You Want To Pack On Muscle – Mind Pump Blog 🤍 Why Calories Matter for Hardgainers – Mind Pump Blog 🤍 MAPS Macro Calculator 🤍 Hardgainers Not Eating Enough – Mind Pump Blog 🤍 Mind Pump 1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss 🤍 Mind Pump Podcast – YouTube 🤍 Mind Pump Free Resources 🤍 CONNECT WITH US: INSTAGRAM: 🤍 TWITTER: 🤍 FACEBOOK: 🤍 SHOP MIND PUMP: 🤍 PRIVATE FACEBOOK GROUP: 🤍 PODCAST: iTUNES - 🤍 STITCHER - 🤍
It’s commonly thought that the hardest worker in the gym working to failure is clearly going to get the most gains, right? If you have the ability to train to failure, then surely getting that extra rep or two every set (aka max effort training) is going to lead to more muscle growth and strength. But when it comes to how hard you should be training, it seems that training smarter instead of just training harder leads to better gains with less effort. But just how hard should you train? Well to answer this question, let’s start with the theory behind training to failure every set of your workout. Working to failure is thought to be the best way to train for muscle growth for a few main reasons. First, failure training would lead to more growth given the maximal motor unit recruitment and mechanical tension it would experience. Second, similar to motor unit recruitment, muscle protein synthesis is lower when you don’t go to failure vs when you do. Lastly, given the positive relationship we see between workout volume and muscle growth, it would seem that pushing each set to failure would increase the overall workout volume you’re doing and lead to more growth. But training to failure every set comes with a cost. Not only is it unenjoyable for most and requires a great deal of motivation to do every workout, but it’s also very fatiguing on the body. This delays recovery and your muscle damage can easily carry over into your next workouts for the week. When done over long periods, it eventually can lead to a state of “overtraining” which results in a reduction in your anabolic hormones and basically just creates an environment in your body that is detrimental to building muscle. Now, let’s take a closer look at the theory behind training to failure. First, while motor unit recruitment and muscle activation does increase as you approach failure in a set, it seems to plateau around 3-5 reps shy from failure. Second, if you train close enough to failure, you are able to still maximize muscle protein synthesis but without much of the extra fatigue you get when you train to failure. Lastly, the muscular fatigue caused by going to failure in a set causes your performance to suffer in successive sets, leading to less volume overall. So, when it comes to the question of how hard should you train, it seems that taking your sets just shy of failure is your best bet. However, it’s crucial that you get close enough to failure during your sets in order to still maximize growth, and that doesn’t mean that your training becomes “easy”, because that’s inferior for growth. Unfortunately, most people underestimate the amount of reps they can actually do for max effort training and end up training too easy as a result. You can ensure that you’re actually pushing hard enough during your sets for an exercise, is to dedicate a day where you use a spotter and try to get as many reps as you can during each set. Add these reps together to get a total, then divide this number by the number of sets you did. This number then gives you a good indication of what you’ll want to aim for next time. All in all, it’s clear that constantly pushing for that extra rep or two isn’t always a good thing, as it provides very little additional stimulation for the huge jump in fatigue that you get in return. So train hard, but if you want to see the best results in the long run, then you need to train smart as well. And for a step-by-step program that applies this and takes care of all the guesswork for you by showing you exactly how to optimally train AND eat week after week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: 🤍 Subscribe to my channel here: 🤍 Written article: 🤍 Filmed by: Bruno Martin Del Campo MUSIC: Song 1: Music provided by RFM: 🤍 Song 2: Soundcloud.com/lakeyinspired
How you eat will definitely have an effect on how you gain muscle naturally. That said, it’s not just about consuming enough calories to support new muscle growth. The types of food you eat and the nutrient density of these foods can go a long way to provide additional benefits to the process of muscle growth and protein synthesis. As a natural lifter, one of the most valuable things you can do is support muscle recovery. This can come from prioritizing good sleep, limiting stress and also through smart nutrition choices. In this video, I cover how the consumption of canned pumpkin can help prevent or slow down protein degradation and preserve muscle protein to assist in overall muscle growth. I have covered the value of canned pumpkin in previous videos including my Jeff Cavaliere Full Day of Eating video. There I showed you how I mix pumpkin in with my oatmeal every morning. That is not the only way to consume pumpkin however. It is just as easy to mix it in with yogurt, in a protein shake, as a pasta sauce, or even in a protein pancake or waffle recipe. It is pretty much flavorless and can be easily incorporated into many food choices without even noticing. The benefits of pumpkin are many. It is a source rich in Antioxidant Vitamin A, has high amounts of zinc and potassium to support optimal muscle function and can even help regulate the bowels whether they are overactive or underactive. When you are training naturally, you have to consider any way that you can assist your muscle recovery. In a recent study, it was shown that the inclusion of pumpkin to the diet on a daily basis had the ability to decrease a process called protein carbonylation by up to 60 percent versus controls. This is significant. Protein carbonylation activates enzymatic cascades that ultimately result in the degradation of proteins. This can put you in a state of net protein catabolism at worst or at minimum in a state of lower protein anabolism. Both of these would be undesirable if you were trying to gain muscle as much as possible. In order to build muscle mass you have to stimulate your muscles to grow through your smart workouts but not forget to support their growth in the remainder of what you do. Muscle protein synthesis is best stimulated through either high intensity low volume workouts or low intensity high volume workouts. It is especially important when training at a higher intensity to make sure you’re not overlooking the elements of your training and nutrition plan that help you to recover faster. When it comes to what you eat however, never underestimate how important it is to keep high quality nutrition. Jesse himself was famous for having a poor diet and not taking in enough calories let alone good calories. When you do increase the quality of the food you eat, you will often find that you need to increase the amount as well. This is because as foods become more nutritious, like canned pumpkin, their caloric density is lower. In order to support the new muscle mass gains you seek and the ability to build muscle you have to eat more to keep the energy levels high enough to do this. There is also one big mistake you do want to be aware of however when it comes to eating pumpkin. All canned pumpkin is not the same. Pumpkin pie mix is loaded with sugar and is not recommended. When looking for the right version of pumpkin to eat be sure to read the label. I know this can be challenging for some, particularly those that like to read the title of a video and not actually watch what the video is about (you know who you are!) but it’s as simple as that. Don’t be fooled by the picture on the can. They are both likely to show you a picture of a delicious pumpkin pie on it. Read and be sure that the only ingredient in the can is 100 percent canned pumpkin. Eating it every day in some way or form is going to help as one of those small but cumulative ingredients you can start incorporating that can lead to more muscle growth and an easier time to gain muscle over time. If you are looking for a complete meal plan that will help you to build ripped lean muscle without starving yourself or depriving yourself of your favorite foods, be sure to head to athleanx.com via the link below. All of our workout plans include the X Factor meal plan to help you build muscle easier than ever. For more videos on what to eat to build muscle and the best meals for gaining muscle mass, be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build ripped athletic muscle here - 🤍 Subscribe to this channel here - 🤍
Why you should do CrossFit to Build Muscle - Science Explained (Jeff Nippard Response) Jeff's Video: 🤍
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on 🤍 ❤️ —————————————————————————————— My Instagram: 🤍 —————————————————————————————— I lost a lot of muscle, strength, progress and confidence over the year I spent recovering from an injury. This is all about how I designed my training and changed my diet to lose fat and regain muscle to get back my old body composition, while also becoming stronger and more functional these last 3 months (: This is where I get my youtube music from! 🤍 (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Get Notified for my Level 2 Nutrition Course - Macro Mastery: 🤍 ⬇️Be sure to check out this full length video all about Body Recomp ⬇️ 🤍 Timestamps: 0:00 Welcome & Defining Recomp 0:42 4 Types Who Can Expect Recomp 2:00 If you're not in the 4 2:36 Nutrition Guidelines for Recomp 3:55 Training Guidelines for Recomp 5:01 Cardio 5:09 Bulking & Cutting 6:24 Progress Indicators Need a Strength Program? Join My program: 🤍 Join our Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives. Join for only $8/mo: ✦ 🤍 ✦ INSTAGRAM ✦ 🤍 FACEBOOK ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • SHOP MY MERCH + EQUIPMENT ✦ 🤍 Glute Bands ✦ 🤍 Wrist Wraps ✦ 🤍 Lifting Belt ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • BUSINESS INQUIRIES: kat🤍megsquats.com • • • • • • • • • • • • • • • • • • • • • • • • • • • ✦ ✦ WATCH MY OTHER VIDEOS ✦ ✦ Powerlifter Tries Weightlifting ✦ 🤍 My Fitness Transformation ✦ 🤍 PLAYLIST FOR NEW POWERLIFTERS ✦ 🤍 ••••••••••••••••••••••••••••••••••••••••••••••••••• SUBSCRIBE: ✦ 🤍youtube.com/megsquats ✦ •••••••••••••••••••••••••••••••••••••••••••••••••••
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Want to Train Like Me? Check out my Individual Training Programs: 🤍 Studies Cited in Order of Appearance Study #1: 🤍 Study #2: 🤍 Study #3: 🤍 Study #4: 🤍 Follow My Journey! Follow Me on Instagram: 🤍 Follow Me on TikTok: 🤍 Follow Me on Twitter: 🤍 Follow Become Elite on Instagram: 🤍 Follow My PODCAST: 🤍 FOLLOW MIMI: YouTube: 🤍 Instagram: 🤍 About Me Name: Matt Sheldon Age: 28 Height: 6' 0" Weight: 170 lbs Nationality: USA Job: Professional Soccer Player Current Team: FC Tulsa Current League: USL Championship (USA 2nd Tier) Last Team: Tulsa Roughnecks FC Previous Teams: Waterside Karori FC, Saint Louis FC, Orange County Blues, SG Kinzenbach Position: RB/LB/RM College: UC Davis (D1) My Gear: Main Camera (Sony A7 III): 🤍 Second Camera (Canon 80D): 🤍 Main Lens (Sony): 🤍 Second Lens (Canon): 🤍 Vlogging Microphone: 🤍 Bendy Tripod: 🤍 Main Tripod: 🤍 Editing Microphone: 🤍 Podcast Microphones: 🤍 Camera Lights: 🤍 Drone: 🤍 Laptop: 🤍 Favorite Soccer Ball: 🤍 Spiky Foam Roller: 🤍 Foam Roller: 🤍 Massage Therapy Gun: 🤍 Compression Gear: 🤍 Gym Headphones: 🤍 Editing Headphones: 🤍 Editing Software: 🤍 As an Amazon Associate I earn from qualifying purchases. Essentially we are following Matt Sheldon's daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life. We want to help you become elite level soccer players! .............................................................................................................................................................. Become Elite is the complete soccer/football/futbol training experience. Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more. Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space. .............................................................................................................................................................. Visit our website for customized soccer training programs, official Become Elite t-shirts, workouts, and much more. Instagram: 🤍Become_Elite Instagram: 🤍MattSheldon23 Website: 🤍become-elite.com soccer, football, training, lifestyle, train, footy, juggle, freestyle, cristiano, messi, programs, diet, diet plan, visualize, training program, offseason, preseason, cardio, stamina, weights, soccer specific, match fit, day in the life, soccer vlog, soccer vlogger, professional soccer vlogger, pro soccer day in the life vlog, blog, become elite, matt sheldon, etc.
There are 5 extremely common mistakes people make when they decide to lose fat and build muscle. Get my Ultimate Guide to Body Recomposition: 🤍 Recommended Resources: MASS Research Review (Affiliate Link) 🤍 Weightology Research Review (Affiliate Link) 🤍 Alan Aragon's Research Review (AARR) 🤍 Examine.com ERD 🤍 - The first mistake occurs when people focus far too much on the little details. This is when people focus on minutia not driving progress which can distract from the things that really matter. Examples of this include organic vs conventional foods, the glycemic index and meal timing. Total daily caloric intake and total daily protein intake will determine the majority of results when it comes to fat loss or muscle gain, so these smaller factors should be built around these main principles, not the other way around. The second mistake is when people think in "good or bad" terms. This is so common in the mainstream media where you see the target shifting from fats being bad, to carbs being bad, to carbs being ok, but sugar is bad, whereas in reality, there are so many shades of grey to these blanket statements. Mistake number three is making sudden, drastic changes to your diet. This is really common in the new year when motivation is high and people want results right away. But rather than cutting by crash dieting, a more gradual rate of weight loss will help prevent muscle loss. When bulking, a slower approach will also prevent unwanted fat gain. Mistake number four is relying on nutrition documentaries as a legitimate source of information. This includes The Game Changers, Supersize Me, What The Health, and pretty much ANY other popular documentary you can suggest. They’re generally created by producers that already have an idea in mind that they then try to prove to you. The final mistake is focusing too much on supplements. As a beginner, I think the only supplement I’d strongly recommend is whey protein powder, using creatine and caffeine optionally to give you an extra edge. - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Save 60% off! - My social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 - Scientific References: Are Organic Foods Safer or Healthier Than Conventional Alternatives? 🤍 Than_Conventional_Alternatives Organic Marketing Report 🤍 Marketing-Report1.pdf Effects of time-restricted feeding on body weight and metabolism. A systematic review and meta-analysis 🤍 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation 🤍 Revive Stronger Article: The Calorie Deficit Sweet Spot 🤍 ISSN exercise & sports nutrition review update: research & recommendations 🤍 MUSIC ‣ SINY - NEAR Epidemic Sound Filmed and edited by me and Rashaun R ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
0:00 Welcome! 1:40 - The 4 types of people who can expect body recomp. 3:21 - If you don’t fall into the 4 categories… 4:12 - Nutrition Guidelines 5:50 - Training Guidelines 9:14 - New Lifters 10:38 - My Beginner Recomp 12:28 - Should you lose fat before you Build Muscle? 14:00 - Detrainees 15:45 - Using the sauce 15:55 - Should you bulk + cut? Hope you all enjoy this video on body recomp! I do offer training + nutrition programs to help you get on your way to body recomp. These courses open seasonally, so join the list below to get notified when they're open next: Habit Hacker (beginners): 🤍 Macro Mastery (intermediate): 🤍 Training program - Stronger by the Day (Only $8/mo) 🤍 Hello my strong strong friends! Body recomposition is when you simultaneously gain muscle and lose fat at the same time. Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories. There are 4 different categories of people can achieve body recomposition quite easily: 1. New lifters (keep listening because you might be one) 2. If you have a lot of weight to lose 3. Detrainees 4. Using steroids If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year. General Guidelines on How to achieve body recomposition: 1. Calorie Balance: Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient. 1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass. 2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g 2. Prioritize Strength Training with a solid program that utilizes progressive overload 1. If you’re not on a program yet, then you need to be. 2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym. 3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym. 3. Cardio: Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy. Start My Workout Routine ✦ 🤍 ✦ Join our Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives. Join for only $8/mo: ✦ 🤍 ✦ INSTAGRAM ✦ 🤍 FACEBOOK ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • SHOP MY MERCH + EQUIPMENT ✦ 🤍 Glute Bands ✦ 🤍 Wrist Wraps ✦ 🤍 Lifting Belt ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • BUSINESS INQUIRIES: kat🤍megsquats.com • • • • • • • • • • • • • • • • • • • • • • • • • • • ✦ ✦ WATCH MY OTHER VIDEOS ✦ ✦ Powerlifter Tries Weightlifting ✦ 🤍 My Fitness Transformation ✦ 🤍 PLAYLIST FOR NEW POWERLIFTERS ✦ 🤍 ••••••••••••••••••••••••••••••••••••••••••••••••••• SUBSCRIBE: ✦ 🤍youtube.com/megsquats ✦ •••••••••••••••••••••••••••••••••••••••••••••••••••
While some gain muscles fast and easily, others find it hard to bulk up. If you're a 'hard gainer', this video is for you! We've gathered 15 effective tips to build muscle fast. One of them is to start eating properly: junk food won't do and if chicken breasts sound too boring, there're other options. Check them out! Let us know in the comments, which tips work for you. #brightside #gainmuscle 0:00 Sleep can help you gain muscle! 0:30 What to eat to get big muscles fast 1:00 Muscle-building exercises for beginners 1:33 How to do squats for rounder glutes 2:21 Don't make common workout mistakes 2:59 How to build MASSIVE arms 3:28 How to do reverse crunches to build abs 4:37 Do you stretch before or after a workout? 5:06 Nutrients to include in your diet for muscle growth 6:45 What are HIIT cardio sessions? 7:13 Monitor body fat loss, not total weight loss Animation is created by Bright Side. Music by Epidemic Sound 🤍 Subscribe to Bright Side : 🤍 Our Social Media: Facebook: 🤍 Instagram: 🤍 5-Minute Crafts Youtube: 🤍 Stock materials (photos, footages and other): 🤍 🤍 🤍 For more videos and articles visit: 🤍 Our App 🤍
✅Try All My Workout Programs Free: 🤍 TEENAGER Gym Workout Routine To Build Muscle! (FAST RESULTS!!). Today I'll be sharing a very effective gym workout routine that teenagers can use to build muscle fast! This is a simple to follow, step-by-step plan that will get you BIG results in the gym! Let me know what you think in the comments! #TeenagerWorkoutRoutine #TeenGymRoutine #TeenagerBodybuildingRoutine JOIN the BarbarianBody Facebook Group: 🤍 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ SUPPLEMENTS: 🤍 - CODE: "BARBARIAN" for 10% Off! - Protein: Blessed - Vanilla Chai (my favorite/vegan) - Pre Workout: RP Max and PSI (my favorite) - Pills: Perform/ Vitamins (my favorite) - OXYSHRED H.C. (Brand New!) ⠀⠀⠀⠀⠀⠀⠀ TESTOSTERONE TESTING KIT: 🤍 and Use Code: TANNER for 20% off (This is an affiliate link for LetsGetChecked. I may receive money from LetsGetChecked when people use this link) HOME WORKOUT EQUIPMENT: For $50 off the X3-Bar, visit: 🤍 and use my Coupon Code BARBARIAN TRAINING PROGRAMS: 🤍 SOCIAL MEDIA: Instagram: 🤍thebarbarianbody 📧E-MAIL:📧 realfitfast🤍gmail.com #TeenagerWorkoutRoutine TEENAGER Gym Workout Routine To Build Muscle! (FAST RESULTS!!) Barbarian Body 🤍
I think how hard you should workout is one of the most important topics in fitness. If it turns out that pushing it as hard as possible is actually better for muscle growth, then we should just suck it up and do that. But if it turns out that we'd be better off being more moderate with our intensity, so we can balance volume, recovery and other training, then that's what we should do! In this video I'm speaking with 5 different experts about this topic and, while there is some agreement on certain aspects, as you'll see, there is some differing of opinion when it comes to the details. I'll be uploading the full length, unedited conversations with each guest to my podcast! Watch the first discussion with Dr. Mike Israetel: 🤍 Check out my guests' channels here: Mike Israetel: 🤍 John Meadows: 🤍 Stefi Cohen: 🤍 Eric Helms: 🤍 Greg Nuckols: 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - MUSIC ‣ Epidemic Sound Filmed and edited by me using Final Cut Pro X - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Hey friends, let me guess...if you could, you would want to burn fat AND build muscle at the same time, right? In this video I am explaining to you wether, for whom and how this is actually possible. Follow me for more videos ► 🤍 00:00 - 00:28 Is building muscle AND losing fat at the same time possible? 00:28 - 04:53 Who can build muscle AND lose fat at the same time? 04:53 - 08:52 How many calories should you eat? 08:52 - 10:18 How much protein, carbs and fat? 10:18 - 13:46 Training principles to build muscle 13:46 - 15:35 Stress & Sleep Start your muscle building or fat loss Journey👇🏼 Train with my App (The Art of Health App) 📲 & get individualized macros on a weekly basis.💪🏼 The app is available in Playstore & Apple Store in German. 🇩🇪 THE ART OF HEALTH APP (Download) ○ iOS - Apple Store ► 🤍 ○ Android - Playstore ► 🤍 If you have any questions email us at: support🤍the-art-of-health.de Solltest du Fragen zur The Art of Health App haben, kannst du dich jederzeit unter support🤍the-art-of-health.de an uns wenden. Schaue dir außerdem gerne die FAQs in der App unserer Homepage an. 🙂 Du weisst nicht welches Ziel du am besten wählen solltest: Muskelaufbau, Fettreduktion oder Gewicht halten? Lade dir deinen Ziel-Guide herunter: 🤍 ○ SUPPLEMENTS ► 🤍 ○ SUBSCRIBE ► 🤍 ○ INSTAGRAM ► 🤍 ○ TIKTOK ► 🤍 ○ CONTACT ► support🤍the-art-of-health.de ○ WEBSITE ► 🤍 ○ MUSIK ► 🤍
WBFF Pro, Daniel Ventura explains what the Ketogenic diet is, why he's been following it for the last 20 years and how it has helped him transform his body. Find out how to eat like a champion physique model. SUBSCRIBE for more informative videos from PROMiXX. * Buy PROMiXX® on Amazon PROMiXX® 2.0 ► 🤍 PROMiXX® iX-R ►🤍 * PROMiXX® Amazon Stores * USA ►🤍 UK ►🤍 Deutschland ►🤍 España ► 🤍 Purchase your PROMiXX® Vortex Mixer today ► 🤍 Sign up to PROMiXX® Academy for free ► 🤍 WBFF Pro Dan Ventura Website ► 🤍 Facebook ► 🤍 Instagram ► 🤍 Twitter ► 🤍 PROMiXX® Website ► 🤍 YouTube ► 🤍 Instagram ► 🤍 Facebook ► 🤍 Twitter ► 🤍
Are you looking for supplements that will actually help you build muscle faster and not end up being a waste of money? This video will help! NEW FULL GYM PROGRAM: 🤍 30 DAY GARAGE PROGRAM: 🤍 First and foremost we cover the best type of protein to drink because in my opinion you’re always better off taking in the best possible source like an isolate and if you want to digest it slower then add fat to it instead of what most people do and that’s take a less quality protein like casein. Next we cover what’s essential to have in your pre-workout and for me there are two ingredients, beta alanine and creatine monohydrate. Finally what I’ve been using for recovery which is mostly beneficial because it keeps me hydrated but there are also some good quality amino acids in there as well. BRAND: Biosteel - Hydration
You might be able to gain muscle faster (almost twice as fast!) as you are right now - and still remain “natty”. How? With what I like to call “stretch-focused training”. A training technique that has seemed to crack the code to what it takes to build muscle fast naturally. I’ve even started experimenting with it, and honestly, it seems like it’s working. Don’t just take my word for it, though. I’ve assembled my elite crew of researchers to dive into the science, separate the truth from the fad, and figure out the best way to use this training to build muscle faster. If you want to learn how to maximise your gains, keep reading. Click below to join our brand new 2.0 training and nutrition programs: 🤍 Click below to subscribe for more videos: 🤍 Before moving into the practical of how to build muscle faster, let’s explain the concept behind “stretch-focused training”. Whenever you lift weights, your muscles contract to lift the weight up and then stretch in order to lower the weight back down. The muscles can sense the stretch in the contractile units and, in response, kickstart a complex process that tells the body to build more muscle. This is what researchers now term "stretch-mediated hypertrophy". But is there evidence that it can help you gain muscle fast? Yes, and here are 4 studies I want to look at. First study: participants who performed only bottom half of the curl experienced 2.6x more biceps growth than those who only performed the top half of the curl. Second study: the group who only performed the bottom half of the leg extension saw better growth than those who did the top or the full range of motion! Further proof of the stretch-mediated hypertrophy (third study): participants who did the overhead cable extensions experienced about 1.5x more growth than those who did cable pushdowns. Fourth study: those who did seated hamstring curls saw better growth than those who did lying hamstring curls. How do you go about applying all this to potentially build muscle faster? I have 3 training tips for you. The first tip applies to all your exercises. We know how important the bottom position of an exercise seems to be for growth, so don't cut it short. Also, make sure you’re actually controlling the weight down to the bottom position, and then when you get there, don’t cheat or bounce out of it using momentum. The next tip when it comes to how to maximize your gains has to do with your exercise selection. Note: you don’t need a bunch of special exercises that will provide more “stretch-mediated hypertrophy”. You’re already doing them. The tried and true exercises like bench press, curls, and squats all put your muscles in a deep stretch position given that you perform them with a full range of motion. However, there are some muscles that can potentially benefit from being stretched to a greater degree. These are what’s known as “bi-articulate” muscles. So for these muscles, you’ll want to make sure you’re doing an exercise that puts them into that position of “extra stretch”. But until more muscle groups and exercises come up in future research, here’s the 4 muscles and exercises I’d be comfortable recommending you incorporate. The first two are the hamstrings and triceps. Using exercises like seated leg curls and any sort of triceps overhead extensions can provide a greater stretch and help you build muscle fast naturally. The biceps is another muscle I’d add to this list. One of its heads, the long head, can be positioned into an even greater stretch by performing a slight incline curl or a behind the body cable curl. Although there isn’t direct evidence on this yet, it does seem likely to provide a benefit. Lastly, the glutes. While there’s no direct evidence yet, romanian deadlifts, squats, and split squats will likely be your best bet since they challenge your glutes in that all important stretched position. Last but not least, we have more of an advanced tactic that I like to call “lengthened partials”. Before I share the technique though, just realize you don’t want to use this on big exercises like squats, deadlifts, and overhead press and you also don’t want to do this very often since it can be quite fatiguing. But every now and then, such as during your very last set for a “safe” exercise such as a dumbbell press, flyes, leg extensions, triceps extension, and biceps curl, try this out. After you reach the point where you can’t do anymore full range of motion reps, continue your set by performing half reps at the bottom position to stress your muscle in that stretched position until you reach failure.
One of the most common questions I get is, ‘What are the best supplements to build muscle? There's a ton of misinformation out there when it comes to the best supplements for muscle building and strength. In this video I'll share the 4 best supplements that are worth considering to build muscle faster. There are 3 main reasons why whey protein powder can be considered one of the most effective muscle building supplements available. First off, it’s typically very low in fat and carbs and instead very high in protein content, which makes it very calorie and macro friendly when compared to other protein sources. Second, it’s convenient and can be used in many different ways to both save you time and add some more life into your diet. And lastly, it’s actually quite affordable when viewed at a price per gram basis, with the average cost of whey protein being comparable to that of chicken breast. This all just makes it easier for you to consistently reach the optimal daily protein intake that otherwise can be a struggle to hit, which is exactly how protein powder can indirectly speed up your growth. Next is creatine, which, of all the supplements for muscle growth available, is probably the most well researched and science-backed one. Whenever we lift weights we use something called ATP, the main energy source for our muscles. As we lift, we deplete these ATP stores to the point where we can no longer perform anymore reps. This is where creatine comes in. It improves our strength and muscle endurance by facilitating a faster regeneration of ATP and enabling us to perform that extra rep or two or lift slightly more weight during our workouts. There does seem to be quite a bit of variation with regards to the response to creatine, though. Also, note that creatine doesn’t simply do the work for you. The benefits you get from supplementing with it only apply if you’re actually pushing yourself harder in your workouts as a result. Next is caffeine (pre workout), arguably one of the best muscle building supplements. Caffeine ingestion prior to our workouts not only enhances our muscle contractions, but can also enable us to perform more reps by altering our pain thresholds and our perception of how hard we’re working. That said, those who consume caffeine on a regular basis tend to see somewhat of a blunted response to its ergogenic effects. So, what I’d recommend to avoid developing a caffeine tolerance too quickly. Reserve its use for workouts where you’ll reap the most benefit from it. For example, lower body workouts, early morning workouts, or days where you just need that extra kick. For the final of the top supplements for building muscle, internationally renowned fitness expert and researcher Dr. Brad Schoenfeld adds beta-alanine to the list. When supplemented, beta-alanine facilitates increases in muscle carnosine levels. Carnosine acts as a hydrogen ion buffer. This is important for activities such as resistance training, sprinting, and other anaerobic forms of exercise, as there is a substantial buildup of lactic acid that occurs, which ultimately impairs performance. The buffering action of carnosine can help to delay fatigue from the associated hydrogen ion accumulation (acidosis) and thus enable performance of additional work (e.g. reps during lifting). It can, therefore, ultimately enhance muscle-building capacity. However, there is a fairly large degree of inter-individual variability. So, hopefully you now know the answer to ‘What are the best supplements to build muscle?’ and you were able to see that supplements are not magic. You still need to put in the work and even then, they aren’t extremely effective. But, the little boosts you do get from each of these supplements can add up to a meaningful difference overtime, especially when you then pair this with the right training and nutrition program. And for a step-by-step program that uses science to guide you week after week with your training, your nutrition, and even your supplementation, so that you can truly maximize your results, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 BRAD SCHOENFELD’S BOOKS: 🤍 Subscribe to my channel here: 🤍 Filmed by: Bruno Martin Del Campo MUSIC: 🤍
#IvanaChapman #buildmuscle #musclebuilding Get fit, healthy, and strong at any age with my online course, On Track! $195 USD 🤍 * HOW LONG DOES IT TAKE TO BUILD MUSCLE (FACTORS AFFECTING MUSCLE GROWTH) // In this video, I'm discussing building muscle naturally. You'll learn how long to build muscle. I also talk about how to maximize your muscle building potential and what affects your ability to put on muscle. How fast can you build muscle? How much muscle can you gain in a month? How much muscle can you gain in a year? I'll explain how long it takes to build muscle and how to build muscle and keep it. I'll go through how to build muscle naturally and let you know how much muscle can you put on naturally. Building muscle naturally is a slow, meticulous process and I'll explain how you can tip the odds in your favour for maximum muscle mass. References: Body recomposition 🤍 Women gaining muscle, losing fat 🤍 2.5lbs of muscle per month Effects of heavy resistance training in men 30 62 🤍 The Mechanisms of muscle hypertrophy 🤍 Get Your FREE ebook! 🤍 Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. How Long Does It Take To Build Muscle? 🤍
Learn how to Build Muscle fast naturally. This step by step bulking up guide will help skinny guys, beginners, and even the advanced gain muscle mass & weight without getting fat. Discover the absolute best diet & workout strategies for building muscle. 🔥 FREE 6 Week Shred: 🤍 📲 Fat Loss Calculator: 🤍 Timestamps: #1 Calculate the amount of calories and macros - 0:55 #2 Fill macros with whole single ingredient foods - 2:40 #3 Progressive Overload – 5:35 #4 Periodization – 9:34 #5 Re-evaluate and readjust - 11:04 Let me start by saying that a lot of trainers out are going to hate me because today I'm going to give you everything you need from a to z to start building muscle faster than ever. And the reason why I feel obligated to give you all of this step by step info for free is because building muscle can be very confusing when it really doesn't have to be. A lot of people want to start training in a way that helps them build muscle faster but there's a lot of information out there on the topic that can make you get stuck in analysis paralysis and prevent you from taking action. And I can tell you from first-hand experience taking action and not over-analyzing is the very thing that's required to build muscle. So in today's video I've narrowed down the list of what you have to do to build the most muscle in the shortest amount of time to just five steps. This way you could follow only these five actionable steps starting today and start seeing quick results in the mirror right away. So...Step one is to calculate the amount of calories and macros that you need to put yourself into a caloric surplus. The easiest way to do this is to calculate your daily calories by multiplying your weight by 18 if youre a man and 16 if youre a woman. I weigh about 208 pounds so you'll see this being used as an example as I walk you through these calculations. Next you'll have to figure out your daily protein intake. Since you're going to be in a caloric surplus you dont need more than 1 gram of protein per pound of body weight to effectively build muscle. So the amount you weigh in pounds is going to be the amount of grams of protein that you need to eat daily. Next lets calculate fat. Super simple. Take your weight in pounds and divide it in half. Thats the total amount of fat you'll be having per day in grams. Now to calculate carbs we want to convert the grams of protein and fat into calories. Multiply your grams of protein by 4 since there's 4 calories in every gram of protein and multiply your grams of fat by 9 since there are 9 calories in every gram of fat then add the two numbers together. Subtract this number from your total daily calories that you originally got by multiplying your weight by 18 for men or 16 for women. Since you're subtracting your fat and protein calories from your total calories this will give you your carb calories. And then for the last step you divide this number of carb calories by 4 since there are also 4 calories per gram of carb. So now you have a very good baseline of how many grams of protein, carbs, and fats you need to build muscle and this exact macronutrient split is the one I recommend. If you want to have more fat in your diet and less carbs you can simply take out 2 grams of carbs for every 1 gram of fat you add in. Even though this will add on a couple extra calories, since we're aiming for a caloric surplus it not gonna hurt and this method of swapping 2 grams of carbs for 1 gram of fat is the simplest way to make adjustments. Now we can move on to step 2 which is to fill all of those macros with Whole single-ingredient Foods that'll help us build muscle. Good sources of protein that you could include are chicken breast, ground turkey, beef, bison, pork, venison, eggs, greek yogurt, cottage cheese, tuna, salmon, and most other fish. If you're a vegetarian or a vegan you can get a lot of protein from seitan, tofu, tempeh, nutritional yeast, hemp hearts, spirulina, and black bean, mung bean, or chickpea pasta. For carbs you want to stick mostly to low glycemic carbohydrates unless you're consuming them directly before or directly after workout. Low glycemic carbohydrates include brown rice, yams, sweet potatoes, quinoa, buckwheat, couscous, barley, oatmeal, brown rice pasta, Ezekiel bread, and beans. For fat we got avocado, nuts, nut butters, olive oil, coconut oil, butter preferably from grass-fed cows, and cheese. Finally we have fruits and vegetables. With fruits and vegetables it can be a little tricky when you're trying to eat enough food to build muscle. This is because you need fruits and vegetables for your micronutrients but the problem is that they're very filling and not very..
body recomposition: how i'm losing fat and gaining muscle | workout tips, what i eat in a day WEBSITE: Beyond the Box Coaching: 🤍 1 off Consultation: 🤍 Fitness Guide: 🤍 WATCH MORE: from broke to 5 streams of income & $1000s in savings and investments | financial level up 🤍 how i changed my life & how you can too | storytime + practical steps and tips 🤍 how i build & maintain my body | tips for muscle growth, healthy fat loss & maintenance 🤍 MY SOCIALS Instagram: 🤍adamalorna BUSINESS/ COLLABORATION INQUIRIES adamakcontact🤍gmail.com EQUIPMENT Camera: Sony A7c Lens: FE24-240mm Lens Microphone: Rode VideoMic Editing: Final Cut Pro (by Me) TIMESTAMPS 00:00 intro 01:50 weights 03:26 cardio 07:19 pt 09:02 food TAGS body recomposition,body recomp,lose fat,build muscle,how to lose fat and build muscle,how to build muscle
Which rep range is best for muscle growth? 6 to 12 reps has been the standard recommended rep range for hypertrophy or adding size. However, it may be possible to build just as much muscle with a higher endurance rep range as well as a lower strength-building rep range. Unfortunately there are problems associated with very high rep ranges as well. So watch this video and find out exactly how many reps and sets you should be doing to see optimal muscle growth. 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍
Dr. Christy shares her findings on collagen peptides and if it can prevent muscle or bone loss. This is her 3rd of a 4-part series on collagen peptides. Video #1 - Do Collagen Peptides Improve Your Skin? 🤍 Video #2 - Do Collagen Peptides Help with Joint Pain? 🤍 Video #3 - Do Collagen Peptides Build Muscle Mass and Prevent Bone Loss? 🤍 Video #4 - Do Collagen Peptides Help with Heart Health? COMING NEXT WEEK! REFERENCES: Sarcopenia study: 🤍 Animal, Plant, Collagen and Blended Dietary Proteins: Effects on Musculoskeletal Outcomes: 🤍
Full Playlist: 🤍 - - Top Rated At Home Workout Gear: Inred Dual Ab Wheel: 🤍 LifelineUSA Chest Expander: 🤍 Iron Gym Upper Body Workout: 🤍 Shake Weight Dumbell: 🤍 Perfect Pushup Elite: 🤍 Valeo Deluxe Speed Rope: 🤍 Watch more Bodybuilding Supplements & Nutrition videos: 🤍 If you've turned on the TV lately or you've seen advertisements, even on the side of the highway, the parkway, a lot of these companies are pushing supplementation, or aid in raising someone's testosterone levels. Testosterone is basically the most anabolic hormone in the human body. Both men and women have testosterone. Obviously men have more than women. That's why men are made the way they are, bigger and stronger and so on. But the key to testosterone boosters and understanding testosterone is that it is age related. If you know a young bodybuilder or someone young looking to put on muscle mass, you need not waste your time with a testosterone booster. If you're under the age of 30, because chances are you're going to be wasting your money. Testosterone boosters are specifically for those over the age of 30, 35. And every year after that it could be anywhere from one to two percent your testosterone begins to decline. By taking a testosterone booster, and these are herbs, natural nutrients and herbs, that stimulate your pituitary gland to begin to work with the luteinizing hormone to release more testosterone into your bloodstream. They work naturally. Do they work well? It depends on the formulation, but they do have the ability, if used properly, to allow your body to produce more testosterone, which in turn is going to allow your body to synthesis protein faster and make muscle faster, quite simply. Horny Goat Weed is one of them. Tribulus Terrestris is another. Yohimbe is another, and then there's a variety of other ones as well. And I've had clients over the years who work extremely well on one herbal formulation, while another got absolutely nothing out of it, so you need to try to see what works best for you, but these specific nutrients, if they're in the proper formulation, can definitely, naturally raise your body's testosterone levels. But you can also raise your body's natural testosterone levels by training properly and training intensely. In other words, all the nutrition in the world, all the protein in the world, the carbohydrates in the world, and even the supplementation in the world isn't going to do a thing if you're not training with intensity. So keeping your workouts about 45 minutes in duration, an hour max with heavy compound movements, like squats, dead lifts, bench press, bent over barbell, bent over. These are the types of movements that are literally going to cause your body to output a higher amount of testosterone. And even human growth hormone as well. Try taking some of these testosterone boosters as well, in combination with the intense workouts and you'll see some incredible results.
Click Here to Subscribe: 🤍 Limited Time Ground Beef for LIFE with Butcher Box: 🤍 My Website: 🤍 How to Build Muscle with Fasting | The Ultimate Guide - Thomas DeLauer 1) Fasting & Catecholamine Response Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles 🤍 2) High mTOR when Breaking Fast/Insulin & mTOR Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues” 🤍 3) Foods that Boost mTOR A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity *Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after* 🤍 A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels) 🤍 4) Sodium, Fructose & Glucose for Enhanced Carb Absorption Study - The British Journal of Nutrition The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached 🤍 5) Fasting & Mitochondrial Density To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning 🤍 🤍 🤍 6) Training at the end of your fast - P70S6K A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k 🤍 7) MCT Oil at Night - Thermogenic Effect Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed Study - European Journal of Clinical Nutrition 🤍 8) Caffeine & Glycogen Loading Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone Study - Journal of Applied Physiology 🤍 9) Grass-finished Meat Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene - the precursor to vitamin A Vitamin A is useful because it supports protein synthesis - Vitamin A levels decrease as protein synthesis increases 🤍
GET MY FREE 12 WEEK BIKINI CHALLENGE: 🤍 Are you ready to learn about BULKING?! How to know WHEN to bulk, WHY to bulk and how to MENTALLY PREPARE to bulk? Bulking is one of the best ways to build quality muscle. I've bulked many many many times and I recommend it to anyone who is serious about gaining muscle. These are my best muscle building tips for women and men. If you're looking to learn all the best muscle building tips, you'll love watching this video! Hope you enjoy! TRAIN WITH ME (less than $2 per day!) 🤍 SUBSCRIBE TO MY CHANNEL 🤍 SHOP MY BRAND 🤍 OTHER VIDEOS YOU MAY LIKE: LOSING THE MUSCLE – WHY AND HOW I DID IT 🤍 TOP 5 MUSCLE BUILDING TIPS FOR WOMEN 🤍 SUPPLEMENTS MADE EASY 🤍 HOW TO WRITE A WORKOUT PROGRAM 🤍
Get our Fit Father Old School Muscle Building Program here → 🤍 Get our Fit Father 30-Day Fat Loss Program here → 🤍 Subscribe to our channel here → 🤍 Our free resources: 5 Best Muscle Building Exercises → 🤍 1-Day Weight Loss Meal Plan → 🤍 24-Min Fat Burning Workout → 🤍 Fit Father Project Calculators: 🤍 If you want to know how long does it take to build muscle, then this is the video and guide for you. We dive right into everything you need to know about building muscle in your 40's, 50's, or 60's and over, including nutrition, exercise, sleep, and supplementation. To get started right away on this great information, you can read the full article right here → 🤍 For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: 🤍 Enjoy! If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → 🤍 If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → 🤍 Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts 🤍 The Fit Father Project Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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