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Explaining how to gain muscle in 5 levels of increasing complexity. Download my FREE Comeback Program here: 🤍 Get my Ultimate Guide To Body Recomposition here: 🤍 If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: 🤍 - 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% - In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone. 0:00 - Introducing the levels 0:30 - Level 1: Noob 1:25 - Level 2: Novice 4:23 - Level 3: Average 10:03 - Level 4: Elite 15:50 - Level 5: Pro - References: Total Daily Protein Target: 🤍 🤍 Training Volume: 🤍 Training Intensity: 🤍 Training Frequency: 🤍 Rest Periods: 🤍 Tempo: 🤍 Intensity Techniques: 🤍 Mechanisms of Muscle Hypertrophy: 🤍 Muscle Damage: 🤍 🤍 *Footnote on Metabolic Stress: While I personally think it makes the most sense, it actually isn't perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (🤍 found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data. *Footnote on BFR: Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn't been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure). Blood Flow Restriction: 🤍 Costameres: 🤍 Titin: 🤍 Filamins: 🤍 Hypertrophy Stimuli and Sensors: 🤍 mTOR: 🤍 Sarcoplasmic Hypertrophy: 🤍 This video was inspired by the "5 Levels" series on Wired: 🤍 Helpful video: 🤍 Music: Bankrupt Beats: 🤍 Written by me Edited by me Filmed by Daniel Cooper, Stephanie Buttermore and me Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help! - 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.
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: 🤍 Subscribe to my channel here: 🤍
View full lesson: 🤍 We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. Lesson by Jeffrey Siegel, animation by Brett Underhill.
If you're on the journey to building muscle and reaching your physique goal, here's the most honest advice I can give you about the reality of gaining muscle naturally and what it was like on my fitness journey. Previous video in the Muscle Building Series: 3 Things I Do To Build Muscle Faster 🤍 4 Early Signs You're Not Building Muscle 🤍 Subscribe here 🤍 If you want me to coach you on your fitness journey, go to 🤍 - you will see the expected results of my coaching program. There you can also apply to work with me. About the video: In the last ten years on my fitness journey, I've learned a lot about how to build muscle naturally and how long does it take to build muscle. It's not as simple and easy as most people think. You don't see immediate results from building muscle. Training hard and pushing yourself is essential, but it's just one component for maximizing muscle growth. Nutrition and recovery play an equally important role, and so does your overall lifestyle. As a natural, it's also very important to have the right expectations so you stay committed to your fitness journey long-term. In this video, I share what I believe is the most honest advice I can give you about building muscle as a natural. It's not the typical stuff you hear about protein intake or different exercises, but the truth about how long it will take you to see results, how much muscle I managed to build in 1 year, and what is achievable naturally. About Me: My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term. Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance. Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company. #leanmuscle #buildingmuscle #fitness Disclaimer: Mario Tomic 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. Mario Tomic 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, or illness.
These are 9 morning habits to help you build more muscle in less time. Boost muscle growth in the morning by planning the perfect breakfast for muscle growth. This morning routine is also something that highly successful people consistently stick to. Simply changing your morning routine can change your life. 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 The way you start your day can impact muscle growth, fat loss, motivation, productivity, and many other factors related to being a more successful person. You might've heard that simply making your bed in the morning can help fuel you, to get more complex tasks done throughout the rest of the day. Well, there are also certain morning habits that can either help or hurt your ability to build more muscle and develop a more attractive physique. And one of the best morning habits if you're serious about building muscle, is to have a big breakfast. Even though you don't necessarily need to eat breakfast to build muscle, it’s a good idea to start your morning with a meal if you want to maximize muscle growth. This is because the main dietary requirement for building muscle is to be in a calorie surplus, and if you want to bulk up without adding too much body fat in the process, you're going to mostly be eating natural foods that are very filling per calorie contained. So the more you space out your meals the more time you'll have to digest the large amount of calories you're required to take in on a daily basis to grow. Of course, many people make the mistake of using mass gainers and supplements to increase their calorie count to meet their daily surplus requirements. Not only does this lead to fat gain due to the sugar content of these mass gainer supplements but there's also evidence that unprocessed foods lead to better results than processed ones. This is why you may have heard that you should try to eat whole meals over supplements whenever possible. With protein for example we have research that shows that whole milk stimulates more protein synthesis than skim milk, even when the whole milk contains less protein than the skim milk. (1) This is most likely due to the food processing because another study found that even after adding milk fat to casein, which is a milk-based protein source, it didn't end up increasing muscle protein synthesis. (2) Aside from processing, we also don't know what we don't know, so chances are high we haven't discovered every vtial vitamin, mineral, and chemical found in natural food and how those substances impact muscle growth. So the point is to start your day with a big breakfast made up of whole foods to help you add a bunch of calories to your daily total early on, while still giving you time to digest everything before your next meal. Another habit that can be very beneficial for certain people is to get your workout done soon after you wake up. Even though research shows that you'll most likely be able to lift more weight and feel stronger with late afternoon and evening workouts, you're not going to make any progress at all if you're skipping your afternoon or evening workouts. So if you struggle to get to the gym after work or you have a busy schedule that typically leaves you exhausted then make sure you get your workout done first thing in the morning. Completing your workout first thing in the morning is the solution if you find yourself making excuses later in the day because it guarantees that you actually get it done, which is way more important than a slight strength boost that you'll potentially get assuming you make it to the gym later in the day. This goes hand in hand with another thing you may want to do first thing in the morning which is to drink coffee. Of course, coffee isn't required but it could benefit muscle growth, especially if you train in the morning. Research shows that a dose of around 250 mg of caffeine in the morning raises neuromuscular readiness to perform close to afternoon levels. (9) Caffeine also increases your performance and motivation to train. So, if you train in the morning, consider drinking coffee or maybe a pre-workout supplement with caffeine beforehand. Another thing that can boost your energy and provide motivation in the morning is taking a cold shower. Now taking a cold shower isn't going to make your muscles grow on its own. But taking a cold shower will increase your energy levels and mood while benefiting your mental toughness. Or in other words, your ability to do things that might be uncomfortable or you don't really want to do. Many people experience that if they take a cold shower in the morning, they become more productive throughout the rest of the day because they've already had their first “win” and got the momentum going and that can help motivate you to actually do your workout. On top of that cold showers can reduce inflammation in your body. One of the ways a cold shower can do ...
Get The Ultimate Guide to Body Recomposition! ‣ 🤍 More info on the nutrition guide: This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about: • How to set up calories & macros for recomp • What foods to eat • Nutrient timing (pre/post workout, pre-bed, etc.) • Refeeds/carb cycling • Feeding vs fasting • Supplementation • How to self-coach • And much, much, more! If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes: • 15 Chapters and over 140 scientific references • Sample Meal Plans • Specifics on Your Pre and Post Workout Nutrition • A Progress Tracking Sheet • A Guide for Maximizing Recovery Factors (Sleep, stress, etc.) • A full chapter on solving “Skinny Fat” Go to ▹ ▹ 🤍 Watch my Creatine Science Explained video: 🤍 Watch my "Can You Build Muscle in a Deficit?" video: 🤍 Watch my latest full day of eating video: 🤍 - Check out what my amazing 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 ‣ 🤍 Facebook ‣ 🤍 Twitter ‣ 🤍 Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: 🤍 🤍 🤍 🤍 🤍 🤍 Music: Blue Wednesday - Tick Tock: 🤍 Epidemic Sound Filmed and edited by Rashaun R and me using Final Cut Pro X and 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.
Over 20 studies reveal the 5 proven ways to build muscle faster. If you're looking to learn how to gain muscle mass fast then you'll get a lot out of this video. Even if you're a struggling hardgainer or just a skinny guy looking to gain weight & bulk up you'll discover proven solutions that can help. Learn about the best food, exercise methods and strategies for men trying to get bigger faster growth while bulking. You won't find better muscle building advice than these proven methods. Build bigger arms, chest, & legs. 🔥 FREE 6 Week Shred: 🤍 📲 Fat Loss Calculator: 🤍
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
In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. #HubermanLab #MuscleGrowth #Exercise Thank you to our sponsors InsideTracker - 🤍 Headspace - 🤍 Supplements from Thorne: 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support Disclaimer: 🤍 Title Card Photo Credit: Mike Blabac - 🤍
Ready to learn the difference between training to build muscle vs training to build strength? NEW PPL PROGRAM: 🤍 FULL GYM PROGRAM: 🤍 30 DAY GARAGE PROGRAM: 🤍 The question is can you build muscle while increasing strength… Kinda. In theory, you can build a program that’s got a nice little mix of training to induce hypertrophy and strength training BUT if you want to maximize your results you have to pick a team because they live on the opposite end of the spectrum. It all comes back to that age-old question that every crazy person that sits outside of circle K asks you… How much do you bench.. More specifically your 1RM. When you think 1RM I don’t want you to daydream about being in high school trying to smash your marshmallow prick into anything that moves and max out your squat, deadlift, and… bench. I want you to extend it to everything you do… Side lateral, rope extensions, or even hip thrusts. Because we don’t actually how much weight you can dry hump into the air, we are using it as a way to optimize your training to either favor muscle growth or increase strength… If your purpose in life is to pick up progressively heavier sh*t then you’re going to want to spend the most time possible in this 80-100% of your 1rm or even beyond with things like negatives to promote those strength adaptations. And if your goal is to get so overly muscular just in case you’re able to bounce your tits then the science says that training anywhere from 30-80% is optimal for hypertrophy but I’d actually argue that it’s better to stay towards the lower end because then you run the risk losing the ability to connect with the muscle you’re intending to and instead just move the weight. Keep in mind even when I say 30% of your 1rm that’s to complete failure so in the real world what that might look like is a leg extension you do for 50 disgusting reps. Which brings us to another difference and that’s how you actually complete a rep. When you’re trying to increase strength you’re not only attempting to move heavier loads but your goal should be to move them as fast as possible (in a controlled manner), now the weight is going to be heavy and keep you from actually moving fast but you sure are trying to. when it comes to growth it could be either fast or slow, it doesn’t matter, speed is merely a tool you use to increase the intensity of the set… sometimes you’ll slow it down actually count down the seconds between each rep and other times you’ll speed it up so you’re able push those reps to a ridiculously high number. When you’re training for strength then your goal is to distribute the work of the nerve to muscle connections with hypertrophy you’re trying to isolate it. For example To do a deadlift a lot of muscles need to work in unison to make it happen ….and to improve at it.. to lift more weight you don’t need a bigger muscle… you obviously need a stronger one. And you get that by applying stress. The reason staying in the higher percentages of your 1RM max is more conducive to increasing strength is because not all stress is equal. The stress caused by mechanical tension or lifting heavy weight causes your body to recruit more motor neurons, larger motor neurons, increases the rate at which they fire as well as changes in the connective tissue and the muscle itself. The stress caused by taking sets to failure in that 30-70ish percentage of your one rep max induce more metabolic stress. Now they both can induce hypertrophy but it’s easy to see why training with the goal to increase the load that’s burdened by several muscles is going to be less effective for building muscle compared to doing everything you can to keep those supporting muscles from getting involved and isolating the stress down to just that target muscles until your induce so much metabolic stress you spit up your protein shake on your shirt like a big fat infant. #buildmuscle #buildstrength #growth
My BUILD. Reload programme training + nutrition programme for building muscle, increasing your metabolism and staying functional is now live!! And you already know it’s approved by one of the most respected Registered Dietitians in the world, behind Gold Medal Olympians and more, Renee McGregor! 🥇 Just head to 🤍 ❤️ —————————————————————————————— My Instagram: 🤍 —————————————————————————————— Hey my friends! Today we're gonna dive into the best techniques and tricks for building muscle based on the latest science (: This is where all the music in this video is from! 🤍 (30day free trial + cancel anytime) — (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 ❤️) Here's a small selection of my fave references for the video, worth checking out: 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍
It is commonly felt that you can’t build muscle over 40 naturally or without the use of PED’s. In this video, I’m tackling this conception head on. This comes in the form of a question and answer session where we open up our comment section to our viewers to ask their most burning questions. One of the themes that repeatedly comes up is on the subject of how much muscle can be built over the age of 40 naturally. If you listen to most social media influencers, or simply look at their physiques, you may have noticed a trend in the last couple years towards unnatural development. With the great media push of the benefits of testosterone in “replacement” dosages, we have seen a record number of men move towards exogenous forms of T to help them build muscle. In fact, some will have you convinced that it is the only way to build muscle, or even look good, over the age of 40. I couldn’t disagree more. This has been used as a copout on a grand stage, for a reluctance to engage in hard work and consistent effort in training. In fact, the most rampant use of this strategy for building muscle is occurring in an age bracket far below the men in their 40’s. We are talking about kids in their 20’s who are abusing TRT and engaging in PED use in an attempt to speed up the natural process of bodybuilding. As someone who has pursued my career as a lifelong natural, I find this to be discouraging and a disturbing trend in the wrong direction. Far too many social media influencers are knowingly or unknowingly leading many men, young and old, down the wrong path to fitness and better health. Not to mention, the times that the admission of TRT is actually a mere smokescreen for the things they won’t tell you they are taking are countless. Ever see a guy who wants you to think that the only thing he’s using is some replacement dose of hormones, when he has not only a history of long term PED use but a tendency to be caught up in supplement scams and legal troubles? I’m sure you have, because there are quite a few of them. The point is, when PED’s are the first place our young lifters turn when they want to make muscle gains, we have a major issue and it’s one that has been caused unfortunately by the very platforms that have delivered the education to a hard working alternative. “You can’t build muscle over 40 naturally” is what they’ll say. That is simply not true. There have actually been numerous, well conducted studies that have been done that prove otherwise.The key is a dedicated consistency to the cause. No, I’m not talking about working out and eating right for a few weeks or even months. I’m talking about making sure to have all aspects of your training and nutrition in check and to continue on that path for years and years on end. It’s actually much easier to do when you are following a workout plan that doesn’t break your body down, but makes you feel better or when you are following a nutrition plan that doesn’t rely on starvation and deprivation but on eating in a way that is enjoyable and still progressive in terms of fat loss and muscle building. If you look even at the case of a younger guy like Jesse from ATHLEAN-X, you can see what realistic muscle gains can look like. Some have witnessed his body transformation and called the 5 year results amazing. Others have viewed the very same videos and said that he is scrawny and hasn’t made any gains at all. It just goes to show you how distorted the perception of natural progress has become because of the blurred lines that have been created by social media and phony fitness influencers. The key to making new gains starts in your head. You need to realize that the degree of muscle growth and fat loss you desire is likely achievable through nothing more than hard work and dedication. It truly is. There are people who walk around right now with the type of body that you may desire, doing nothing more than staying true to their goals and leading the healthiest life possible in the pursuit of them. Does it take more time? Absolutely. They don’t call them performance enhancing drugs for no reason. They will not only speed up the pace of the muscle building results that you can experience but they increase the degree and the amount of them that are possible. But that doesn’t mean that you need to choose that path. If you’re looking for a complete workout and meal plan to build muscle and burn fat, be sure to check out athleanx.com via the link below and start training like an athlete today. For more videos on how you can’t build muscle over 35 without TRT as well as workouts for men over 40, be sure 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 Muscle in 90 Days - 🤍 Subscribe to this channel here - 🤍
How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein? Get my Ultimate Guide To Body Recomposition here: 🤍 ‣ Use code PROTEIN to save 25% If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: 🤍 - 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% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: 🤍 - 0:00 Intro 0:47 How much protein per day? 3:41 How much protein can you absorb per meal? 5:29 What are the highest quality proteins? 7:40 Post-workout protein timing 8:02 Pre-bed protein timing 8:47 Is a high protein diet safe? - Sources: Daily Protein Intake: 🤍 🤍 🤍 How Much Protein Can You Absorb in a Single Meal? 🤍 How Much Protein Can You Use in a Single Meal? 🤍 🤍 🤍 🤍 Protein Quality: 🤍 🤍 Peri-Workout Protein: 🤍 Pre-Sleep Protein: 🤍 🤍 🤍 Protein Safety: 🤍 - Filmed by Jeff Nippard & Stephanie Buttermore Edited by Jeff Nippard - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - 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.
New Rewards on Patreon! ► 🤍 Join the PictureFit Discord ► 🤍 Do large muscles mean more strength? What exactly is the difference between building muscle and building strength? We typically confuse the two or believe they are one in the same, but how much of is it an actual overlap and how exactly do we train for strength or size (or a combination of both)? Let's find out! Greg Nuckols' Article ► 🤍 #strength #hypertrophy #gains * Support PictureFit! MERCH! ► 🤍 Patreon ► 🤍 * Facebook ► 🤍 Twitter ► 🤍 Instagram ► 🤍 * Music by Chillhop: 🤍 j'san - good morning sunshine 🤍 Joakim Karud - Canals 🤍 Ruck P - Spring in La Coruna 🤍 Ruck P - Gratitude 🤍 Aso - Ultra Violet: 🤍 Listen on Spotify: 🤍 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! Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.
Find out how you can lose fat and build muscle. Timestamps 0:00 Introduction 1:00 Exercise and growth hormone 1:14 How to lose fat and build muscle at the same time 2:37 Fat and your energy levels on keto 3:12 Fasting, fat loss, and muscle gain 4:20 The importance of electrolytes for fasting and exercise 5:09 How to bulletproof your immune system (free course) In this video, we’re going to talk about how to lose fat and build muscle at the same time. Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%. While your diet makes up the bulk of your fat loss, it’s still important to exercise. The key to building muscle while losing fat is to increase the intensity and volume of your exercise. If you’re on keto and aren’t exercising, you will stop gaining muscle and possibly even lose muscle mass. Keep in mind that you need plenty of recovery time and sleep after exercising. If you overtrain without recovering, the benefits of exercise reduce significantly. Exercise can stimulate growth hormone up to 700%—which helps you build muscle. The lower your carbs, the more you will lose weight because your insulin level will lower. But, insulin is also essential for the growth of muscle. If you increase your carbs to build muscle, you’ll also stop losing fat. So what can you do to both build muscle and lose fat? Increasing your protein can help increase insulin without stopping fat loss—if you get the right balance. Try around 8oz of protein per meal. Fasting is the most important thing for losing weight because it brings your insulin levels down. If you’re doing intermittent fasting, you can handle more protein without cause fat gain. Fasting can increase growth hormone by up to 2000%. Just make sure you have 1-1.5 tsp of sea salt and plenty of potassium and magnesium per day while fasting, or you won’t have the energy to exercise. FREE COURSE ➡ 🤍 Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, age 56, 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. DR. BERG'S SHOP: 🤍 Follow us on FACEBOOK: 🤍 Send a Message to his team: 🤍 ABOUT DR. BERG: 🤍 Disclaimer: 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, and 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. #keto #ketodiet #weightloss Thanks for watching. I hope this helps you start losing fat and building muscle at the same time. I’ll see you in the next video.
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. 🔥 FREE 6 Week Shred: 🤍 📲 Fat Loss Calculator: 🤍 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: 🤍 2. "long-term severe CR reduces serum total and free testosterone" 🤍 "Restricting calories increased the total output of cortisol" 🤍 3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study 🤍 4. Bench press strength associated with chest size: See figure 1 🤍 5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass" 🤍 "the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance." 🤍 🤍 6. Ideal protein intake is 1.6g/kg or about 0.8g/lb See Figure 5 🤍 7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass" Link: 🤍 "an even distribution of daily protein intake across meals is independently associated with greater muscle strength" Link: 🤍 8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution" 🤍 9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass See Figure 1 🤍 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" 🤍 (10.5) 2% Carbs vs 77% carbs effect on Muscles 🤍 (11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs 🤍 (12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed" 🤍 (13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss" 🤍 (14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers 🤍
Wondering how to grow your muscles on keto? Check out this very interesting data from Dorian Yates (6 time Mr. Olympia winner). ADDITIONAL DATA: 🤍 🤍 Timestamps 0:00 Can you grow your muscles when doing keto and IF? 0:30 Keto and intermittent fasting 2:42 Dorian Yates (6 time Mr. Olympia winner) on muscle growth Today I want to talk about how to grow your muscles while doing keto and intermittent fasting. If you’re doing keto and intermittent fasting, but you’re not exercising—you’re not going to grow your muscles. The most important stimulus to grow muscle is the intensity of the exercise you do. When you do intermittent fasting and are fully adapted to ketosis, you will have higher levels of human growth hormone. Human growth hormone causes the growth of muscle and prevents the loss of muscle. But, if you’re eating frequently throughout the day and you have blood sugar issues, you’re going to have fewer amino acids going into the muscles. You will also have more atrophy. A generally good keto and intermittent fasting plan for growing muscle on keto: • 2 meals a day • 50g of carbs per day • 7-8 oz. of protein per meal • Get plenty of sleep Powerful data from Dorian Yates (6 time Mr. Olympia winner) on muscle growth: 1. He starts off with 2 warm-up sets with light weights 2. Then he does 1 extremely difficult set of about 6-8 reps (he goes as hard as he can, and then he has someone assist him in doing a few more reps) 3. He works the negative to failure 4. He doesn’t create momentum as he works out (he wants controlled isolated movement with a pause) 5. He lets the muscle recover fully (he only works a muscle once per week) 6. He may hit the muscle with 3-5 different exercises, but he will only do that intense to total failure and beyond set once per week 7. He works out 1 hour per day 4 times per week (on off days, he does cardio, which helps with recovery) If a person decides to do something like this, they need to start very gradually and possibly have a personal trainer for help. But, I think this, along with keto, intermittent fasting, low stress, and good sleep, would help a person get muscle hypertrophy. Also, be sure to keep in mind that full recovery is key. You have to work out intensely to create the damage and then recover completely to have muscle hypertrophy. This may take time. FREE COURSE➜ ➜ 🤍 Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, age 56, 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. DR. BERG'S SHOP: 🤍 Follow us on FACEBOOK: fb.me/DrEricBerg Send a Message to his team: m.me/DrEricBerg ABOUT DR. BERG: 🤍 Disclaimer: 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, and 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. #keto #ketodiet #weightloss Thanks for watching! I hope this helps you better understand how to grow your muscles.
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: 🤍
Today's video I break down my TOP 5 RULES you need to know if you want to build muscle and STAY LEAN year around and maintain six pack abs. I talk diet, meal timing, training and recovery to help you optimize your fitness journey and gain quality muscle in the process! Building muscle while eating at maintenance or a calorie DEFICIT is totally possible. I've been doing it for years and explain exactly how it's done. Hope you enjoy the video and can utilize some of these tips in your daily routine! 🔥FOLLOW ME 🔥 INSTAGRAM- 🤍willtenny 🤍 🤍
I Tried to Gain as Much Muscle As I Could in 30 Days 30 Day Abs Program 🤍 • Instagram - 🤍 • TikTok: 🤍 OTHER VIDEOS: How To Stay Motivated (WATCH THIS) 🤍 How I Learned The Splits In 30 Days 🤍 I Trained Like Logan Paul for 30 Days 🤍
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✅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 🤍
“Why am I not building muscle?”—have you ever asked that? Well, building muscle is easy…. If you’re a brand new beginner. Past the “newbie gains” stage, building muscle becomes disproportionately harder, especially as a natural. This is why many people, no matter how hard they work in the gym or how well they eat, just seem like they’re not making gains anymore. Unfortunately, you can’t brute force your way past this. Beyond basic fixes like “eat enough food” or “get enough sleep”, you not gaining muscle comes down to 1 reason. Here, I reveal what the no.1 reason why you’re not gaining muscle and how to build muscle by modifying your training to instantly make it far more effective at building muscle (i.e., winning tips to build muscle). Click below to find a step by step program that uses science to help you build lean muscle and burn off fat: 🤍 Click below to subscribe for more videos: 🤍 First, we have to understand how a muscle actually grows in order to take advantage of it. Historically, there were 3 mechanisms that everyone conceived as driving muscle growth. However, as more research was conducted over time, it became evident the science and reasoning behind some of these mechanisms was quite flawed. Unfortunately, most people, including many trainers, weren’t made aware of this. As a result, many people still train ineffectively, resulting in them not gaining muscle in the long-term. So what are these 3 mechanisms? And which of them are no longer reliable? The first mechanism, muscle damage, represents actual damage, known as microtrauma, that training can cause to muscle cells. This damage causes a reactive inflammatory response in the body which can create muscle soreness, and in theory, causes the muscle to grow bigger in response. The second mechanism is called metabolic stress. This mechanism represents the chemical demands placed on your muscles during training. As you work harder and create more and more build up, your muscles become more acidic, creating a burning sensation in your muscles. The hormonal environment and swelling of the muscle caused by this is theorized to cause muscle growth. Thus, explaining the various tips you’ll see on “chasing the pump” to build muscle. The third and final mechanism is mechanical tension. This represents the tension that’s placed on your muscle as it lengthens and then contracts under load. Generally, the heavier the weights you lift and the greater the range of motion you use to lift them, the more mechanical tension is created. All 3 mechanisms sound great on paper, but recent research has revealed that we’ve been undermining the importance of 1, way overestimated 1, and- well- were totally wrong about the other. Let’s start with muscle damage. As it turns out, research shows that although muscle damage and soreness will be a byproduct of hard training, trying to get more of it does not lead to more growth, and can in fact hinder it. As for metabolic stress, the available research on shorter rest periods, training to failure, and faster lifting tempos suggest that it simply doesn’t seem to be strongly correlated with hypertrophy. Finally, mechanical tension. This mechanism has withstood the test of time and recent research has only served to reiterate that it is the most important driver for muscle growth. So, if you’re not making gains, you’ll want to structure your workouts such that they maximize mechanical tension. There are 4 modifications you could use. First, don’t prioritize ‘feeling’ like you made progress, prioritize ACTUALLY making progress. You can do this by sticking with the same exercises week to week and slowly adding more weight and reps to them as you get stronger. Second, rest with purpose. Although optimal rest time highly depends on how taxing the exercise is as well as your training status, a good recommendation is to spend at least 1.5-2 minutes of rest between sets for most of your exercises, with 3 minutes of rest being a good idea for heavy compound movements. Third, increasing mechanical tension is NOT just about going from point A to point B or how much weight you can lift. It’s about HOW you lift that weight from point A to point B. Pay attention to proper form rather than let your ego get the best of you. In addition to that, another thing explaining why you’re not gaining muscle is the lack of mind to muscle connection, so be sure to develop that. Even if you feel stuck right now, thinking, “Why am I not building muscle?”, apply those 4 modifications to your workouts and you’ll very quickly notice the gains picking back up again. That’s the true power of science.
Check out these amazing key nutrients that make your muscles grow. Timestamps 0:00 Nutrients that make muscles grow 0:19 The protein myth 1:40 The nutrients you need 2:30 Common issues people have building muscle 5:12 What you can do to help build muscle In this video, we’re going to talk about the nutrients that make muscles grow. We’re also going to talk about things that will slow down the breakdown of muscle. The myth is that you need more protein to build muscle. The whole conversion of breaking down the protein and building it back up requires vitamins and minerals. We don’t necessarily need more protein—we need more nutrients. The top two nutrients that many people are missing are: 1. Potassium 2. Trace minerals Other vitamins you need: • Fat-soluble vitamins (vitamins A, D, E, and K) • B vitamins • Vitamin C All of these are necessary for the conversion of muscle tissue. If you exercise, you will break down and build up tissue, and this is also necessary. Common issues people have with building muscle: • Insulin resistance • Stress (high cortisol) What you can do to help build muscle: • Intermittent fasting (2-3 meals per day) • No snacks • Have fatty protein • Consume a moderate amount of protein (3-6 oz.) • HIIT (high-intensity interval training) • Sleep Dr. Eric Berg DC Bio: Dr. Berg, age 57, 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. Follow Me On Social Media: Facebook: 🤍 Instagram: 🤍 Anchor: 🤍 TikTok: 🤍 Send a Message to his team: 🤍 Disclaimer: 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, and 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. Thanks for watching! I hope this helps you better understand the key nutrients that make your muscles grow.
Body Recomposition (Complete Guide!): Learn How to burn fat and build muscle at the same time. If you're looking to lose fat while keeping or gaining muscle then this body recomposition diet and workout plan will definitely help. Find out if you're an ideal candidate for body recomp and how to get started. 🔥 FREE 6 Week Shred: 🤍 📲 Diet/Workout Calculator: 🤍 Maintenance Calorie Calculator: 🤍 Is it actually possible to burn fat and build muscle at the same time? Well, there are dozens if not hundreds of studies that show that it can actually be possible even though it's not necessarily optimal for everyone. For example, 1 study on overweight police officers with an average body fat of 26 percent found that by following a high protein low-calorie diet while also lifting weights for 12 weeks led to the police officers losing 15.4 pounds of fat, while simultaneously gaining 9 pounds of muscle in 12 weeks. (1) Now, these police officers were obviously out of shape at the beginning of the study, making them prime candidates for what's known as body recomposition, which is a phrase that essentially represents burning fat and building muscle at the same time, but even in another study that involved highly trained gymnasts that were put on a ketogenic diet that restricted them to just 1971 calories per day, which for these gymnasts was a very low amount considering that they were training almost 30 hours per week. Even under those conditions after about 30 days they were able to drop from 7.6 percent body fat down to 5 percent body fat while still gaining a little under a pound of muscle. (2) So even though these high-level gymnasts were able to burn a little fat and build some muscle at the same time, for most people that have been training for a while and are getting close to their genetic potential they'll most likely be able to see better results by focusing on either burning fat or building muscle independently. Now other than people that have been training for a while, it also makes more sense to focus only on burning fat or only on building muscle one at a time if one of those goals is really important to you and you want to accomplish it as fast as possible. but aside from that, there are 4 groups of people that are especially perfect candidates for burning fat and building muscle simultaneously. The first of these groups are beginners or newbies. If you're relatively new to lifting weights, and you haven't been training for longer than a year, then your body is much more Primed for muscle growth at this point. So even in a calorie deficit, your body will still be in a great position to build muscle... Research: 1. Study on overweight police officers found that when they were put on a calorie deficit with a high amount of protein as well as casein supplmentation, it led, on average, to 7 kilos (15.4 lbs) of fat loss and 4.1 kilos (9 lbs) of muscle growth in twelve weeks.🤍 2. In thirty days elite gymnasts were able to drop their body fat percentage from 7.6% to 5%, lower than many bodybuilders that in contest shape. They did this while gaining 0.9 pounds of muscle🤍 3. The maximum benefits for muscle growth occur at around 1.6 grams of protein per kilogram of body weight or about .8 grams of protein per pound of body weight🤍 4. The primary stimulus for muscle growth is creating sufficiently high and prolonged tension on your muscle fibers which is also known as mechanical tension🤍ncbi.nlm.nih.gov/pubmed/20541030 5. Men can experience greater muscle growth by alternating their rep ranges rather than just always sticking to the same amount of reps🤍ncbi.nlm.nih.gov/pubmed/27042999 6. High and low rep training activate different growth pathways🤍 7. A meta-analysis found that adding cardio to a weight training routine reduced muscle growth effect size by 39 percentSee figure 1🤍 8. sleeping just 40 fewer minutes per day from Monday to Friday shifted the amount of weight loss from muscle rather than from fat from 20 percent all the way to 80 percent 🤍 9. Participants supplementing with melatonin, a sleep enhancer, were able to gain pounds of muscle and lose pounds of fat at the same time even if they weren't exercising or weren't eating any differently🤍
Hitting the gym and working out is the first thing you need to do to build muscle or get fit. But one thing people ignore is the power of sleep on your gainz. Come find out how not getting enough sleep can actually make it harder to reach your fitness and health goals. More Videos: Is Phone Before Bed Ruining Your Sleep? 🤍 How Important is Sleep for Weight Loss? 🤍 Support PictureFit at Patreon: 🤍 Come join PictureFit on Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 Please Like and Subscribe! Sources: 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (🤍 Source: 🤍 Artist: 🤍 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! Sound Effect Credits to: 🤍
Your muscles change a lot over the course of your life. In this episode, Patrick breaks down everything you need to know about how muscles form, grow, and how to stay strong later in life. » Subscribe to Seeker! 🤍 » Watch more Human! 🤍 » Visit our shop at 🤍 While some aspects of aging are hard to picture and are the topic of ongoing research, one that we know quite a bit about is muscle. But muscle is complex. Not only is it always adapting to how we use it, our muscle also changes multiple times over the course of our lives. Today, we’ll learn about how our muscles change from the time we’re just a fetus, to our last mortal moments. There are three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle. As you might’ve guessed, cardiac muscle exists in our hearts. Smooth muscle can be found around our blood vessels and certain organs. And finally skeletal muscle is the type of muscle that lets you move you body, and it is also the focus of this episode. Skeletal muscle is the most massive group of tissue in your body accounting for about forty percent of your body weight, so where does it come from? Find out the answer and more in this Human. #muscle #buildmuscle #body #fitness #seeker #physiology #humanseries #human Read More: Everything you’ve ever wanted to know about muscles 🤍 “Muscles form when specialized long and tubular cells, known as myocytes, band together in a process called myogenesis. These fibers are distributed throughout our bodies and come in many different shapes, sizes, and forms.” How to Fight Sarcopenia 🤍 “Sarcopenia, also known as muscle loss, is a common condition that affects 10% of adults who are over 50 years old. While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse the condition.” What is muscle atrophy? 🤍 “There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy is caused by not using the muscles enough. This type of atrophy can often be reversed with exercise and better nutrition.” This Seeker health miniseries will dive deep into the cellular structures, human systems, and overall anatomy that work together to keep our bodies going. Using the visual structure and quick pacing of Seeker’s Sick series, these human bio-focused episodes will give a new audience an inside look on what’s happening inside all of us. Visit the Seeker website 🤍 Seeker on Facebook 🤍 Focal Point on Facebook 🤍 Seeker on Twitter 🤍
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.
Want to nail your nutrition for building muscle? We got you. Nutrition coach and performance specialist, Ed Whittaker, is here to bust through the myths and simplify all the information that’s out there into 6 key principles for you to follow to maximise your results. Our expert is here to deliver the science-approved, evidence-based facts so that you can put all your effort into training hard and fuelling your body right. Got any questions or other topics you'd like to see Ed cover next? Let us know in the comments below! Ed Whittaker has a BSc with Hons in Sports and Exercise Science and is a BTN certified nutritionist. See more from him here: 🤍 Subscribe to our channel: 🤍 At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein 🤍 Download the Myprotein App 🤍 Stay connected with us: Instagram — 🤍 Twitter — 🤍 Facebook — 🤍 TikTok — 🤍 References: 1. Areta, José L et al. “Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.” The Journal of physiology vol. 591,9 (2013): 2319-31. doi:10.1113/jphysiol.2012.244897 2. Pasiakos SM, Carbone JW. Assessment of skeletal muscle proteolysis and the regulatory response to nutrition and exercise. IUBMB Life. 2014 Jul;66(7):478-84. doi: 10.1002/iub.1291. Epub 2014 Jul 23. PMID: 25052691. 3. Mitchell, Joel B., et al. "The effect of preexercise carbohydrate status on resistance exercise performance." International Journal of Sport Nutrition and Exercise Metabolism 7.3 (1997): 185-196. 4. Louise M. Burke, John A. Hawley, Stephen H. S. Wong & Asker E. Jeukendrup (2011) Carbohydrates for training and competition, Journal of Sports Sciences, 29:sup1, S17-S27, DOI: 10.1080/02640414.2011.585473
Subscribe to Friday Five for my popular weekly newsletter - my tips, my experience, my inspiration, what’s working for me. A high five from me to you: 🤍 My guest today believes that the single biggest problem with our health these days is not that we carry too much fat but that we don’t carry enough muscle. She believes that if we start to focus and prioritise our largest organ – our muscle – we can burn more fat, improve our body composition, decrease our risk of disease and increase our energy levels. #feelbetterlivemore - Show notes available at: 🤍 Connect with Gabrielle: Instagram 🤍 YouTube 🤍DrGabrielleLyon Facebook 🤍 Twitter 🤍 Gabrielle’s podcast: The Dr. Gabrielle Lyon Show 🤍 #feelbetterlivemore #feelbetterlivemorepodcast - Sign up to my new newsletter - Friday Five 🤍 Order Happy Mind Happy Life. UK version 🤍 US & Canada version 🤍 Feel Great Lose Weight is available to order in the UK 🤍 and in the US & Canada 🤍 Dr Chatterjee’s book Feel Better in 5 is out now in the UK 🤍 and in the US and Canada 🤍 Order Dr Chatterjee’s book The Stress Solution 🤍 Find Dr Chatterjee’s 4 Pillars of Health in The 4 Pillar Plan available via 🤍 The US version, How to Make Disease Disappear is available via 🤍 - Listen to all previous podcast episodes on 🤍 or via these podcast platforms by searching for 'Feel Better, Live More'. Apple Podcasts - 🤍 Acast - 🤍 Stitcher - 🤍 Spotify - 🤍 - Follow Dr Chatterjee at: Website: 🤍 Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 Newsletter: 🤍 DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
New Shop ► 🤍 Get 10% off your order with code PFIT10 Join the PictureFit Discord ► 🤍 Building muscle is a big goal for many of us bros and broettes. We want to have that bodybuilding physique! Most of us know that it fundamentally comes to to good training and good eating (and of course good sleep). But even with these things, there are potentially crucial muscle building mistakes that might be happening. In this video, we're going to dive into three potential mistakes you should try to fix if you want more of them gainz. * Support Merch ► 🤍 Patreon ► 🤍 * Facebook ► 🤍 Twitter ► 🤍 Instagram ► 🤍 * Music by Chillhop: 🤍 j'san - good morning sunshine 🤍 Joakim Karud - Canals 🤍 Ruck P - Spring in La Coruna 🤍 Ruck P - Gratitude 🤍 Aso - Ultra Violet: 🤍 Listen on Spotify: 🤍 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! Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #gains #science
Here's a list of early signs you won't be building muscle and what you need to do instead to gain lean muscle and reach your physique goals. Why I Wasn't Building Muscle Despite Training Hard 🤍 Subscribe here 🤍 If you want me to coach you on your fitness journey, go to 🤍 - you will see the expected results of my coaching program. There you can also apply to work with me. About the video: When it comes to building muscle, there's the right way and the wrong way of doing things. Unfortunately, most people go through a lot of trial-and-error before finding out that their approach is not working for them because gaining muscle isn't as fast or straightforward as losing fat. The more muscle you have, the harder it will be to build additional lean muscle mass. In this video, I share 4 signs you're not on the right path with your current approach to building muscle so you can recognize it early and fix t. These are things I wish I knew sooner. Correct them, and I'm confident you'll see better results! About Me: My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term. Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance. Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company. #musclemass #buildingmuscle #fitness Disclaimer: Mario Tomic 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. Mario Tomic 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, or illness.
Get Your FREE Training & Nutrition Plan: 📝 🤍 Premium Quality, Science-Based Supplements: 💊 🤍 (Save 15% with coupon code YOUTUBE15) Connect With Me: 👉 🤍 - 15 Muscle Building Mistakes To Avoid: In today's video we're going over a very important checklist of bodybuilding mistakes you need to steer clear of if you want to build muscle as efficiently as possible. If you simply take the time to watch this through and apply all of these muscle gain tips to your hypertrophy workouts, it truly could make a very significant difference to your bottom line muscle growth and strength gains. There's so much misleading workout advice out there nowadays both in YouTube fitness and social media to where most bodybuilding beginners have been led completely off course. The training advice in this video will help bring you back to the basics so you can focus in on the things that truly matter for gaining muscle and eliminate the inessentials.
I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique. ► Shop Bodybuilding Signature Supplements: 🤍 ► Premium Fitness Plans: 🤍 Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight. But in my experience, they're a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don't. I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique. Don't rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition. | 7 Fundamentals of Eating for Muscle Growth | 00:37 - Perfecting Your Protein 01:32 - Timing Your Meals 03:10 - Choosing Protein Sources 04:48 - Selecting Smart Carbs 07:19 - Solving The Sodium Dilemma 08:39 - Knowing When to Cheat 09:14 - Avoiding Dietary Pitfalls Learn the fundamentals of eating for success in Mass Class! ► Read the Full Article by Jacob Wilson, Ph.D., CSCS:► 🤍 ► Muscle-building Supplements: 🤍 | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Protein: 🤍 ► Signature Amino Plus Energy: 🤍 ► Signature BCAA: 🤍 ► Signature Creatine Monohydrate: 🤍 ► Signature Fish Oil: 🤍 ► Signature Green Tea: 🤍 ► Signature Joint Support: 🤍 ► Signature L-Carnitine: 🤍 ► Signature Micronized Glutamine: 🤍 ► Signature Multivitamin: 🤍 ► Signature Pre Workout: 🤍 ► Signature Test Booster: 🤍 ► Signature Vitamin D3: 🤍 ► Signature ZMA: 🤍 ► Bodybuilding.com Clothing: 🤍 = | Bodybuilding.com | ► Supplement Store: 🤍 ► Sales & Specials: 🤍 ► Fitness Articles: 🤍 ► Premium Fitness Plans: 🤍 = | Follow Us | ► Twitch: 🤍 ► YouTube: 🤍 ► Facebook: 🤍 ► Instagram: 🤍 ► Twitter: 🤍 ► Google+: 🤍 ► Pinterest: 🤍 ► Spotify: 🤍 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
It's often thought that older adults must tolerate the strength and muscle loss that come with age. But analyses of current research by University of Michigan scientists reveal that not only can we fight the battle of strength and muscle loss as we age, we can even build muscle and strength well into our Golden Years.
Information is abundant in the health, fitness, and wellness space, and sorting through muscle toning and building best practices is time-consuming. Moreover, you will often not find the correct answer that you are seeking. Luckily, we are here to help! Here at Sunny, we try and give it to you straight. So, as always, let's start by debunking the heavily adopted term of "toning" muscle and discuss the difference between toning and building muscle, and guide you with better ways to achieve results. WHAT IS MUSCLE TONING Toning correlates to a more visible muscle caused by muscle growth, known as hypertrophy, and decreased body fat. Body fat resides below the skin but above the muscle. This type of body fat is known as subcutaneous adipose tissue and makes up about 85% of the body's fat. Keep watching to learn more about the differences between toning and building muscle to get the best results from your workouts! You can also check out our blog below for more details. 🔗: Differences Between Toning & Building Muscle Blog: 🤍 Subscribe for more videos on health, fitness, and the latest in-home fitness equipment. FREE RESOURCES ► Differences Between Toning & Building Muscle Blog: 🤍 ► Free Workouts: 🤍 ► Articles: 🤍 ► Podcast: 🤍 FOLLOW US ON SOCIAL ► Website: 🤍 ► Facebook: 🤍 ► Instagram: 🤍 ► Twitter: 🤍 ► Pinterest: 🤍 ► TikTok: 🤍 #howtobuildmuscle #buildmuscle #workingout
As you get older, things aren’t as easy as they used to be. Whether it is losing weight, building muscle, or avoiding those aches and pains. However, there are things you can do to help make things a little bit easier when trying to reach your fitness goals. As you get older, you can still build muscle. There are certain ways you can workout and exercises you can do to help you build more muscle faster. Building muscle after 50 will also help increase your production of testosterone. Doing resistance training will also help you burn fat and lose some weight to help you on your fitness journey. Your age does not need to stop you from getting in the best shape of your life. It may not be as easy as in your 20’s, but you can still do it. Here are 3 ways to build muscle faster after 50, and start achieving your fitness goals! Join Our Free Facebook Group: 🤍 Subscribe To The Live Anabolic YouTube Channel: 🤍 Live Anabolic Nutrition— Shop Our Products: Anabolic Reload: 🤍 Anabolic Reload PM: 🤍 Anabolic Pump: 🤍 Anabolic Shred: 🤍 Anabolic Boost: 🤍 Anabolic Shield: 🤍 TestoGreens: 🤍 Anabolic ATP: 🤍 Try One Of Our 90 Day Workout Programs: 🤍 Learn More About Live Anabolic Here: 🤍
Can running build muscle? Some people might look to running to help with weight loss, it’s probably not even on the list for those wanting to get stronger. We were intrigued to know if there’s even any truth in this, so Heather has been investigating with a little bit of help. Subscribe to GTN: 🤍 Check out the GTN Shop: 🤍 If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 Submit your content here: 🤍 Watch more on GTN... 📹 Why Are You Not Running Faster? 👉 🤍 📹 Does A Lower Heart Rate Mean You're Fitter? 👉 🤍 Music - licensed by Epidemic Sound: ES_Carpet - Dylan Sitts ES_Hot Water - Dylan Sitts ES_Minor Leagues - Dylan Sitts ES_Magnets - [ocean jams] ES_No Clue - Dylan Sitts. Photos: © Triathlon / Getty Images The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers – and everyone in between! With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on: - How to swim, bike, and run faster with expert knowledge - Try our session ideas - Investigations into wide ranging topics - The best triathlon bike tech and gear with pro know-how - In-depth, entertaining features from the heart of the sport - Chat, opinion and interact with us across the channel and on social media! Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete! Welcome to the Global Triathlon Network. Thanks to our sponsors: Canyon bikes: 🤍 Felt bicycles: 🤍 THEMAGIC5: 🤍 MET Helmets: 🤍 Nuzest: 🤍 ON Running: 🤍 Orca: 🤍 Park Tool: 🤍 Selle Italia: 🤍 Team Bath: 🤍 Wahoo: 🤍 Zwift: 🤍 YouTube Channel - 🤍 Facebook - 🤍 Instagram - 🤍 Twitter - 🤍 Google+ - 🤍 Strava Club - 🤍 GMBN Tech - 🤍 GCN Tech - 🤍 EMBN - 🤍
Click Here to Subscribe: 🤍 Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: 🤍 Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): 🤍 Follow More of My Daily Life on Instagram: 🤍 BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide - Thomas DeLauer In this video, I'm going to provide you with absolutely everything you need in order to craft the ultimate muscle building intermittent fasting plan! We're going to cover all sorts of stuff, ranging from the timing of your meals, the timing of your workouts, how you should break your fast, what supplements you should you take, and to how you should structure your workouts! The research shows, that when utilized properly, intermittent fasting can be an insanely powerful tool to build muscle. Let's dive in and I'll see you in the comments! For more on Muscle Growth: How to Maximize Muscle Growth | Best Rep Range for Building Muscle: 🤍 How Protein Builds Muscle | No Broscience: 🤍 Dieting vs. Muscle Loss | 4 Ways to Keep Muscle on a Diet: 🤍 4 Common Workout Mistakes: 🤍 Best Post-Workout Meals | Morning vs. Night: 🤍 You DON’T Need Carbs to Build Muscle!: 🤍 How to Bulk and Gain Weight (Muscle) on Keto: 🤍 Fasting Guides How to do Intermittent Fasting: Complete Guide: 🤍 Complete Women's Guide to Intermittent Fasting: 🤍 Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions: 🤍 Fasting Guidelines: What You CAN and CANNOT Drink: 🤍 Intermittent Fasting over Age 40 : The Complete Guide: 🤍 Keto Guides How to do a Keto Diet: The Complete Guide: 🤍 Keto Over Age 50 - Instructional Guide: 🤍 Full Beginner Keto Meal Plan: Exactly What to Eat: 🤍 References 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍
These are the 5 most common muscle building mistakes made by men over 40! 💪 Try Our Muscle Building Program: 🤍 ————————————————————————————————————————— 📩 Get your FREE MEAL PLAN + WORKOUT sent straight to your email: 🤍 🛍️ Fit Father Store (Programs & Supplements): 🤍 ✅ Our New Supplement Line: 🤍 🔥 Our Weight Loss Program: 🤍 💪 Our Muscle Building Program: 🤍 ❤️ Our Mission (Video): 🤍 💎 Fit Mother Project: 🤍 Struggling to build muscle after 40? In this video, we cover five common pitfalls and mistakes that most guys make when trying to build muscle after the age of 40. From nutrition to training splits and even mindset, this video provides you with the clarity you need to make some awesome gains this year. We discuss the importance of eating enough calories and the right muscle-building foods, having a structured and tailored muscle-building program, reducing your stress hormones, avoiding injuries, and maintaining patience throughout your journey. Learn how to build muscle after 40 and make awesome gains this year! ——————— Follow Us On: ——————— YOUTUBE: 🤍 FACEBOOK: 🤍 INSTAGRAM: 🤍 TWITTER: 🤍 LINKEDIN: 🤍 ————————— Quick Timestamps: ————————— (0:00) Intro (0:47) #1 You’re not eating enough calories (4:13) #2 You’re designing your own workout (5:55) #3 Your stress hormones are too high (7:44) #4 You get injured too often (9:44) #5 You are being too impatient (10:58) Conclusion ————————————————————— Articles, Vids, & Links Referenced in This Video ————————————————————— ✔️ Check out our FREE Calorie Calculator Here: 🤍 ✔️ Cortisol - Everything You Need to Know: 🤍 ✔️ 5 Ways To Improve Your Sleep Quality: 🤍 ✔️ Working Out Legs With Bad Knees: 🤍 ————————————————————————————— #FitFatherProject #MoreFitFathers #IamaFitFather #MuscleBuilding #BuildingMuscle ————————————————————————————— Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.