The 6 Fundamentals of Muscle Growth | Mass Class

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21.06.2016
Bodybuilding.com

Bodybuilding.com

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I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin. ► Project Mass Training Program: 🤍bbcom.me/3vvBY2y ► Shop Bodybuilding Signature Supplements: 🤍bbcom.me/3vrNSe2 ► Read the Full Article by Jacob Wilson, Ph.D., CSCS: 🤍bbcom.me/3pUzrOt ► Subscribe to the Channel: 🤍bit.ly/2DK5lGD By day, I'm a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it's no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular. To me, bodybuilding is fascinating because it's based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn't mix, right? But they do, as we see in our lab on a regular basis. At any given time, we're doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it. I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin. | What Makes Muscle Grow? | If you look at all the scientific literature, you'll see we've narrowed down how muscle grows to at least 3-4 different mechanisms. You'll hear people say, "Oh, so-and-so is the best training method," but that method might only maximize one of those mechanisms. When you're training for maximum growth, periodize your training so you can optimize each of these mechanisms. 1. Cell Swelling 2. Mechanical Tension 3. Mechanical Trauma 4. Metabolic Stress | What Am I Doing Wrong | I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically. For example, I can't tell you how many times I hear or read things like, "Oh my God, I'm going to overtrain, so I can only train everything once a week." However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow. There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part. That's an advanced technique that isn't appropriate for everyone, but the larger point is this: Don't limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place. | Compound or Isolation | When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That's going to be things like squats, bench presses, and leg presses. But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You're trying to beat your muscles up. If you're doing a bench press and you're bodybuilding, your back might be flat, you'll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you're going to get an arch in your back, shorten the range of motion, and use more leg drive. 00:00 - Intro 01:40 - Making Your Muscle Grow 04:47 - Exceeding Your Limitations 05:54 - Building Your Physique 07:14 - Shocking Your Muscles 07:38 - Choosing The Right Cardio 09:30 - Preventing Injuries 11:06 - Mastering Your Training ­= | Follow Us | ► Twitch: 🤍bit.ly/2q1dttE ► YouTube: 🤍bit.ly/1RSJFa4 ► Facebook: 🤍on.fb.me/1lomhpr ► Instagram: 🤍bit.ly/1LzBxab ► Twitter: 🤍bit.ly/1RSJQlL ► Google+: 🤍bit.ly/1NRe8qu ► Pinterest: 🤍bit.ly/1OOZgY4 ► Spotify: 🤍spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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The 6 Fundamentals of Muscle Growth | Mass Class
The 6 Fundamentals of Muscle Growth | Mass Class
The 6 Fundamentals of Muscle Growth | Mass Class
The 6 Fundamentals of Muscle Growth | Mass Class
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Комментарии пользователей:
Professor Miles
2022-11-21 01:04:45

Wish this was a podcast or a tik tok

Romeo V Liansang
2022-11-06 11:11:23

No one Will survive my workout🏋🚴💪 style

Lupe Santillano
2022-10-30 02:05:58

But I'm taking a day off tomorrow cause I've been over 6 months everyday I ain't bragging but if I don't train I am not in a good mood.

Lupe Santillano
2022-10-30 02:03:36

I workout hard everyday I don't rest unless I'm hurt or if I can't do a certain lift I do everything I can do and work on lower body walking and cardio it works for me.

Thomas Nilsson
2022-10-05 03:59:11

Love this

tssme
2022-10-05 02:05:04

I wonder what she kcR3FMS9kNU&t=4m30s 4:30 looks like now. She has an incredible body.

G. O.
2022-10-05 00:54:30

careful with BP training. make sure you do it right.

Vladyslav
2022-10-04 16:36:11

🕊

KR4AW KR4AW
2022-09-30 13:53:48

Arthur Jones introduced "Negative-Accentuated exercises back in the '60s. Jones the creator of Nautilus exercise machines. Makes it easy to do exercises concentrating on the lowering of the weight. A good example is the curl machine. One can lift the weight with two hands and lower the weight with one hand. One should make sure to use the proper weight. If done correctly when you get to your last rep, you should not be able to lift the weight with two hands. Remember you are stronger lowering the weight than lifting the weight so make sure the weight you are lowering is more than you can lift with one hand. That is two hands lifting, right hand lowering, two hands lifting, left hand lowering. Movement should be slow. Two seconds lifting 4 seconds lowering.

Edgar Corley
2022-09-28 00:33:03

What you’re saying about growing and staying lean not being compatible or whatever you’re saying it’s false you just don’t know how to do it

Adam Helper
2022-09-15 09:09:00

Yes but cardeo exercise is for just that, your "cardiovascular system" and making it stronger. Not just losing weight. There's a balance. Find that balance depending on your goals but don't completely get rid of one or the other.

Jacob Campoy
2022-09-08 17:37:23

One of the greatest science based videos to learn about bodybuilding to ever be released, thank you for giving back to the game for free.

shockslice
2022-09-08 13:43:58

kcR3FMS9kNU&t=8m07s 8:07 T-Rex arms.

I had to.

sizzlacapleton1
2022-09-06 07:16:16

You are not funny, appropriate another culture's lingo whilst you fled your beat up homeland., in a land my ancestors built from dirt. Too bad you not taking your super special white man's degree to fix your homeland. Your cousins Pedro and Juan waiting for you at the border. 🦝😭😭😭😭😭😭🤣🤣🤣👀👀

STEELE FIT
2022-09-05 17:51:34

Almost no one can do 30 second windsprints in successions of 10 Ronnie Coleman did cardio on a treadmill at 3.5 mph Jay Cutler did the same thing all bodybuilders get down to 3% body fat doing a treadmill at 3 mph and reducing carbs and calories don't do hit for cardio if you don't have the cardiovascular for it start off with something easier like the elliptical for 20 minutes or this treadmill for 45 minutes working up to those times also

Ian Dalzell
2022-08-28 15:35:18

Arr thankx for this . This is valuable to me. Cheers.

JUNGLIST MILITIA
2022-08-01 20:35:16

Thanks

Leaps of Faith
2022-07-18 06:51:35

This video doesn't consider the nervous system. If you overload the same muscle without rest and time for growth then you will not grow. You must allow time for recovery and growth before hitting the muscle again. One muscle every 7 days will allow recovery and growth time. Training the muscle every day or too regular is why there are so many injuries in the world. Also you must consider your nervous system, if you train hard too regularly , after 6 months you'll not want to train again for another 6 months because your system will have overloaded.

carbsncaffeine
2022-07-15 03:58:31

high reps low weight feel the BURN

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