YT YouTube2Text

YouTube2Text → Transcripts → How To Build Muscle Twice as Fast & Other Workout Tips (Compilation)

How To Build Muscle Twice as Fast & Other Workout Tips (Compilation) — Transcript

by The Infographics Show · 37,355 words · 5,531 segments · language en · Watch on YouTube

Open in transcriber Summarize with AI Download SRT/VTT

Full transcript

0:00summer is coming and you need to get
0:02jacked fast or maybe you got a wedding
0:05coming up or a vacation whatever it is
0:07it's a story is all this time maybe you
0:09haven't been working out or maybe you
0:11have but just slacking but all of a
0:13sudden you get a fire lit under your
0:15butt and decide you need to put on some
0:16muscle so what are you going to do work
0:19out every day for hours and hours well
0:21that isn't going to work so in this
0:23video we're going to show you what does
0:24work and go over a list of tips tricks
0:27and hacks to optimize your training and
0:30ensure as much muscle growth as possible
0:32muscle growth or muscle hypertrophy is
0:35one of the primary goals a person will
0:36have when going to the gym alongside
0:38losing weight and gaining strength as
0:41such building muscle faster is on
0:42everyone's mind when they first head to
0:44the gym but trainees will soon discover
0:46An Inconvenient Truth building muscle is
0:49a pretty slow process at least much
0:51slower than many expect unfortunately
0:54our bodies have decided that gaining fat
0:56should be really easy while building
0:57muscle needs a good amount of time and
0:59effort and there's an evolutionary
1:01reason for that basically fat acts as
1:03energy storage something you always need
1:06muscle on the other hand is actually
1:08more metabolically demanding meaning
1:10your body only wants more muscle if it's
1:12absolutely necessary we know
1:14understanding why doesn't make this fact
1:16any more convenient but it is what it is
1:19with that said your muscle growth can be
1:20affected by a range of variables for
1:22example your training age intensity
1:25genetics and nutrition all factor in
1:27with that in mind the average rate of
1:29muscle growth growth can still vary
1:31greatly for example in 2005 585 men were
1:35put on a 12we progressive resistance
1:37training plan when they measured the
1:39biceps the change in size varied from a
1:41who in 55% to a decrease in muscle size
1:44of -5% that is a huge range and you
1:49could fall anywhere on it now within the
1:51ton of variables that can affect your
1:53muscle growth there is only one that you
1:55have no control over your genetics this
1:58is good news cuz it means you have a ton
2:00of areas that you can optimize to
2:02maximize your muscle growth if you're
2:04not you're more than likely slowing down
2:06your maximum growth and it's these areas
2:08that we're going to discuss in this
2:09video there's no singular action that
2:11you can perform to magically double the
2:13size of your guns however there are
2:15plenty of variables that you can control
2:18that will each offer an advantage and
2:20compound on one another what this
2:21ultimately means is to quote double your
2:23growth you're going to need to optimize
2:25and that includes your training your
2:27recovery nutrition and supplementation
2:30so it's up to you you can either
2:31sabotage yourself by not optimizing or
2:34you can maximize your growth first up is
2:36nutrition nutrition is going to play a
2:38huge role in your muscle growth as it's
2:40literally feeding the muscle growth and
2:42let's get some Basics out of the way in
2:44order to grow you're going to need
2:45calories but not too many as you'll gain
2:48a lot of fat as well for this reason the
2:50general guideline for muscle growth is
2:52to get in a 3 to 500 calorie Surplus
2:54this is enough to fuel muscle growth
2:57while mitigating much fat gain for
2:59example a study put two groups together
3:01to test if you can force feed muscle in
3:03other words can you eat a ton of food to
3:05force muscle growth the big bulk group
3:08ate 600 more calories than the normal
3:10bulk group yet they barely gained any
3:13more muscle what they did gain was a
3:15whole lot more fat so we know simply
3:17eating a ton isn't going to help with
3:19muscle gain as you're in a caloric
3:20Surplus you have a bit more wiggle room
3:22with your macronutrient breakdown as far
3:24as calories go your macronutrients also
3:27termed macros are where you get your
3:29calories from and they come in three
3:31forms of nutrients which your body
3:32requires large portions of they are
3:35protein fat and carbs when deciding what
3:38your food should consist of in terms of
3:39these macros follow these rules for
3:42protein aim to eat 1.6 to 2 G per
3:45kilogram of body weight your fat should
3:47make up 30% of your calorie intake and
3:49you fill all the rest of your calories
3:51with carbs simple now assuming you got
3:54that covered let's look at a couple of
3:55details to maximize growth with just
3:58your protein intake you want to spread
4:00your protein out evenly amongst four to
4:02five meals making sure each meal has a
4:04minimum of 20 G this will ensure that
4:06you have a steady release of amino acids
4:08throughout the day which could result in
4:10more muscle mass this was demonstrated
4:12in a study where total protein intake
4:15was spread out across the day in three
4:16meals one group had an even protein
4:19distribution while the other got most of
4:21their protein in one meal and the
4:23lopsided distribution actually ate more
4:25protein too after 12 weeks of resistance
4:28training the evenly dist distributed
4:30group gained 2 1/2 kg of muscle mass
4:32while the lopsided group gained only 1.8
4:35kg that might not look like a ton but
4:37it'll add up as we go next up is sleep
4:40if you're getting proper sleep you're
4:42letting your body go roughly 8 to 12
4:44hours without giving your muscles any
4:46fuel here's the thing your muscles don't
4:49sleep this period of time LED
4:50researchers to ask what would happen if
4:52you ate a large amount of protein right
4:54before going to sleep as it turns out
4:56you grow muscle a meta analysis from
4:592021
5:00concluded that consuming 20 to 40 g of
5:02casine protein 30 minutes before sleep
5:05elevates muscle protein synthesis
5:07overnight this resulted in improving
5:09recovery and potentially greater muscle
5:12size another study from 2017 used a
5:14pre-sleep shake of 27 1/2 g of protein
5:18and 15 G of carbohydrate they then took
5:20part in an 8we resistance training
5:22program along with a group who took no
5:24pre-sleep protein drink the quads of the
5:27pre-sleep protein group grew 8 4 cm
5:30while the placebo group grew 2.4 cm in
5:34addition the type two fibers also known
5:36as fast twitch muscle fibers of the
5:38pre-sleep group grew basically twice as
5:40much as the placebo group this is really
5:43good news for lifters you see your body
5:45has different size muscle fibers that
5:47are distinguished by their role type two
5:49muscle fibers are able to support high
5:50amounts of force for quick powerful
5:52movements things like sprinting and
5:54lifting weights then there's creatine if
5:57you're not taking creatine you're doing
5:58it wrong is by far the most
6:01potent compound that has a positive
6:03effect on muscle growth and it's
6:04actually the only compound which can
6:06literally double your muscle size twice
6:09as fast take this study from 2017 in it
6:12two groups used an 8we training period
6:14each variable was the same except that
6:16one group consumed creatine their dosing
6:19consisted of a 7-Day loading with four
6:21doses of 0.3 G per kilogram a day this
6:25was Then followed by a 7we maintenance
6:27phase of a single dose of 0.0 03 G per
6:30kog per day three areas of the body were
6:33measured upper limbs lower Limbs and the
6:35trunk here's a comparison of the
6:37increased growth in these parts upper
6:40body 7.1% versus 1.6% that's 4.4 times
6:45as much lower body 3.2% versus
6:480.7% that's 4.5 times as much trunk 2.1%
6:53versus
6:540.7% that's three times as much so yeah
6:58if you want muscle twice as fast start
7:00taking creatine but now that your belly
7:02is full let's look at how you can tweak
7:03your training inside the gym to maximize
7:06your growth let's start by addressing
7:07the question we asked in the intro is
7:09working out for hours and hours the best
7:11way to get big fast as it turns out
7:14spending 3 hours in the gym destroying
7:16your muscles may not be the best way to
7:18go about building muscle more is better
7:20only to an extent however you'll cross a
7:23threshold where you're not going to see
7:24any more results and in fact you can
7:27actually be doing too much damage to
7:28recover from how much should you do well
7:31with all the research we have it seems
7:33as though muscles are optimized with
7:35just 10 to 20 sets per week therefore no
7:37need to perform 20 types of curls on the
7:40same day so then how should we train bro
7:43splits or training a single body part in
7:45a single session once a week tend to be
7:47the go-to training split for those
7:49looking to get pumped up while they
7:51obviously work research actually shows
7:53there may be a better option studies
7:55show that training a muscle two times a
7:57week is superior to just one there may
8:00even be benefits to hitting a muscle
8:01three times a week however this likely
8:03only pertains to smaller muscles as they
8:06need less recovery time so why is more
8:08than once a week better well there are a
8:10couple theories the first is that it
8:12allows you to train a muscle with more
8:14volume at a higher frequency when you
8:16train a single muscle One Day by the end
8:18you're fatigued and just not training as
8:20hard another reason might have to do
8:22with a threshold existing with volume
8:24once you train a muscle so much in a day
8:27doing more has little or no benefit what
8:29whatever the reason it seems training
8:30once is cutting you short therefore cut
8:33the number of exercises in half and
8:35train them on two different days to stay
8:38fresh and maximize adaptations the next
8:40tip is pretty cool and relatively new
8:42you've probably noticed that some
8:44exercises are harder at different
8:46locations some in the long position
8:48where the muscle stretched out while
8:50others in the short position when
8:51they're almost flexed what this new
8:53Theory says is that using exercises that
8:56challenge the muscle in the long
8:58position can produce produce more muscle
9:00growth this will make more sense if we
9:02visualize it so let's compare the
9:04overhead triceps extension to the
9:07triceps push down in the overhead
9:09position the triceps are stretched
9:11farther meaning in theory these should
9:13produce more growth and that's exactly
9:15what a study in 2023 found out there the
9:18overhead extension produced One and 1
9:20half times more muscle another study
9:22from 2022 found that preacher curls also
9:25produced 1 and 1 half times more growth
9:27than incline curls next why is it that
9:30eccentric muscle contraction never gets
9:33any love it seems everyone only cares
9:35about the concentric and what are we
9:37even talking about well your body has
9:39three different types of contractions
9:41concentric Ecentric and isometric your
9:44concentric contraction is when the
9:46muscle is pulling and getting shorter
9:48think about the up phase of a biceps
9:50curl an isometric contraction occurs
9:52when the muscle fibers don't move
9:55holding a limb in place like a wall
9:56Squat and finally the Ecentric the
9:59Ecentric is when the muscle lengthens or
10:01the going down phase if you're somebody
10:04who just lets the weight drop during the
10:06Ecentric contraction you're performing
10:07it a disservice you see Studies have
10:10found that the Ecentric muscle
10:11contraction is able to produce greater
10:13force than the concentric as well as
10:16more muscle damage for example a
10:18metaanalysis from 2017 examined the use
10:20of concentric only and Ecentric only
10:23muscle action They concluded that the
10:25Ecentric contraction was responsible for
10:27a greater increase in muscle growth at
10:2910% versus 6.8% in fact it's believed
10:33the difference in time spent on the
10:34Ecentric could partially explain
10:36differences in muscle growth when the
10:38same number of reps are performed now
10:40this of course doesn't mean you should
10:42only do the Ecentric contraction but
10:44what it does mean is to slow down on the
10:46Ecentric and lower the weight in a slow
10:49and controlled manner Take 2 to 3
10:51seconds and while you might just be
10:53starting out if you've been to the gym
10:55for any length of time you have likely
10:57heard some Bro Science that says to use
10:59different exercises to hit the muscles
11:01from different angles well it turns out
11:04your gym bu is right on this one and you
11:06really should and it's backed by science
11:09we have one study that actually comes
11:11from back in 2000 in it the researchers
11:14discovered that a muscle would develop
11:15in a regional specific manner dependent
11:18on the exercise and where it exerts
11:20stress on the muscle in other words you
11:22can see different amounts of growth on
11:24the same muscle from a single exercise
11:26only hit a muscle one way and it'll be
11:28Lofts side
11:29the author clearly states that no single
11:32exercise can maximize the hypertrophic
11:34response of all regions of a particular
11:36muscle for maximal hypertrophy of an
11:38entire muscle athletes particularly
11:41bodybuilders are justified in
11:43incorporating various exercises that
11:45purportedly stimulate growth in a
11:46regional specific manner therefore be
11:49sure to use various exercises to hit a
11:51muscle if all you're doing is bench
11:53press for the chest you're going to miss
11:55out on muscle growth in addition don't
11:57use two exercises with similar body
11:59biome Mechanics for example if you're
12:01training chest with three exercises it
12:03wouldn't make sense to train bench press
12:05push-ups and flat bench dumbbell press
12:08as they all have similar motions instead
12:10your training should look like bench
12:12press incline dumbbell press and decline
12:14chest fly this is one reason why we all
12:16love the crossover cable so much no
12:19other piece of equipment will allow you
12:21to hit a muscle at so many different
12:22angles another piece of Bro Science
12:25that's 100% legit is to get your pump on
12:28but what the heck does that even mean
12:30well if you were to ask a bodybuilder it
12:32would be to perform an exercise with a
12:34very light weight with High Reps until
12:36the muscle is engorged with blood this
12:38Blood would then cause the muscle to
12:40swell up and look bigger in the past
12:42though we didn't fully understand what
12:43was going on now we do the pump has even
12:47been granted a more scientific term cell
12:49swelling doesn't have quite the same
12:51ring to it as the pump but we'll explain
12:53what's happening when we train a muscle
12:55the veins of the muscle will close off
12:57while the arteries keep flowing this
12:59ignites a series of events that
13:00basically leaves the muscle becoming
13:02engorged with blood at the same time it
13:04results in the accumulation of various
13:06metabolites originally we simply thought
13:09this was a transient experience with
13:10short-term benefits however research has
13:13shown this to have long lasting chronic
13:15benefits basically this state of
13:17engorged muscle creates a highly
13:19anabolic environment as a result several
13:22hypertrophic reactions are believed to
13:24be ignited such as an increase in
13:26Satellite cell activity and the favoring
13:28net protein balance there are many ways
13:31to achieve a pump but Dr Brad shenfield
13:34provides three in what's probably the
13:35first study to look at the pump through
13:37a scientific lens one use two to three
13:40sets of High Reps for example 20 or so
13:43with 60 seconds rest two use 5 to 10
13:46sets of 8 to 12 repetitions with 30
13:49seconds rest and three use a drop set
13:52that is perform an exercise until a few
13:54reps before failure decrease the load 25
13:57to 50% and perform another set now
13:59you're not doing this for every exercise
14:02in fact most of your work should be done
14:03using a medium rep range of around 6 to
14:0512 Dr Brad shonfeld sums this up by
14:08saying therefore individuals seeking
14:10maximal hypertrophy should consider
14:12dedicating a component of their training
14:14sessions toward pump training ideally
14:16after heavier strength work we want to
14:18emphasize the component part of that
14:20quote don't make this your whole routine
14:23perform just one or two pump exercises
14:25at the end of every session hitting two
14:27different muscles now let's all be
14:29honest for a second and have a hard talk
14:32ask yourself do you really leave it all
14:34on the gym floor every session chances
14:37are probably not and that's not a dig as
14:40it's simply human nature we're all
14:42guilty of not giving it our all every
14:44single time which is where a gym buddy
14:46can become a huge help and studies
14:48clearly show that unsupervised training
14:50leads to lower intensity lower reps and
14:53lower load selection in fact a meta
14:55showed that on average unsupervised
14:57trainees will generally pickle load
14:59equal to 53% of their one rep max and
15:02stop as much as 10 reps before failure
15:04your one rep max is the maximum amount
15:07of weight you can lift in one time it's
15:09as strong as you get therefore Let's
15:11Pretend your one rep max is 100 lb 53%
15:15is 53 lb you might think sure but not me
15:19as I've been in the gym long enough well
15:21while your ability to push yourself does
15:23increase as you train more it happens to
15:25trained individuals as well a study from
15:282023 put 36 young resistance trained men
15:31and women on an 8-week training program
15:33half of them supervised and half not the
15:36supervised group improved significantly
15:38more in just about every variable tested
15:41including greater muscle growth of the
15:42triceps and quads as well as greater
15:45increase in strength while this doesn't
15:47necessarily mean you need a coach
15:49training with a partner could be exactly
15:51what you need for more muscle growth
15:53faster and finally sleep you probably
15:56hear this a lot but it is true and it's
15:58probably the the single most influential
16:00Behavior you can change for instant
16:02results and that's not hyperbole just
16:04one night of sleep deprivation can break
16:06down protein and increase fat storage
16:09this is thought to be due to a list of
16:11factors but the leading cause is hormone
16:13disregulation for example just one week
16:15of sleep deprivation decrease the
16:17testosterone levels of healthy young men
16:19by 10 to 15% so if you're lacking on
16:23sleep you're automatically blunting your
16:25body's ability to put on more muscle
16:27mass so now we've shown you a bunch of
16:29areas where you could improve your
16:31training and tips you can start
16:32implementing right now while we can't
16:34promise you'll always build muscle twice
16:36as fast you should see some big
16:38differences fairly soon so to summarize
16:41for your training one use a split that
16:43allows you to hit a muscle twice a week
16:45you can even experiment hitting smaller
16:47muscles triceps and biceps three times a
16:49week two use at least one exercise that
16:52trains the muscle in a long state three
16:54use exercises that hit the muscle from
16:56different areas at the same time stay
16:59away from exercises that train the
17:00muscle with the same biomechanics in the
17:02same session four slow down your
17:05eccentric contraction to 2 to 3 seconds
17:07in a controlled manner five use pump
17:10work for one to two exercises at the end
17:12of your program hitting different
17:14muscles this should be done with smaller
17:16isolation exercises aiming to hit every
17:18muscle group once each week and six be
17:21sure to train with intensity each set
17:23should come within a few reps of failure
17:25if you need help start training with a
17:27friend to push you for your nutrition
17:29one get in a caloric surplus of 300 to
17:32500 calories 2 eat 1.6 to 2 g of protein
17:36per kilogram of body weight have 30% of
17:39your total calories from fat then fill
17:41the rest in with carbs three spread your
17:44protein out throughout the day with the
17:45minimum feeding being 20 G four consider
17:48a pre-sleep protein shake of 20 to 40 G
17:51of casine 30 minutes before sleep and
17:54five supplement with creatine using a
17:56loading phase of 20 to 25 G for around 5
17:59days followed by a single dose of 3 to 5
18:02G and last just sleep more you literally
18:05don't have to do anything 7 to9 hours
18:08should be enough for most now don't
18:09expect to see results right after your
18:11first workout the reality is you will
18:13still need time to see some noticeable
18:15results at that same time the only way
18:17to build muscle twice as fast is to get
18:19your training honed in from the start
18:22remember one late night could throw you
18:23off therefore be consistent with these
18:26habits have you heard of creatine of
18:28course you have at least you have if you
18:30listen to our channel for any length of
18:31time the reason we talk about it so much
18:33is because we love it and it's
18:35essentially the most effective
18:36supplement on the market or so we say we
18:39decided it's time to give creatine its
18:41own video dig into the finer details of
18:43this amazing compound and answer the big
18:46question does creatine actually build
18:48muscle while it's only come to be
18:50popular among athletes since the 1990s
18:52creatine has been around for much longer
18:55much much longer in fact creatine was
18:57first discovered way Way Back In 1832 by
19:01the French philosopher and scientist
19:03Michelle Eugene Chev from there it went
19:05through a long process of discoveries
19:07building off one another for example in
19:091847 the German chemist Eustace Von leig
19:13discovered that wild animals have more
19:15creatine in their muscles than their
19:16domestic cousins this led to the
19:18conclusion that the levels of activity
19:20influenced the amount of creatine
19:22produced so even 180 years ago we knew
19:25creatine had an important relationship
19:27to physical activity supplementation was
19:30then found to increase creatine stores
19:32in animals in 1912 and eventually used
19:34for humans the first time in 1926 by the
19:371950s it was clear that supplementation
19:40definitely had a positive effect on the
19:42human body then in the 1990s athletes
19:44learned that they could get a
19:46Competitive Edge by taking creatine and
19:48it's estimated that 80% of the athletes
19:50in the 1996 Atlanta Olympics
19:52supplemented with it from there its
19:54popularity and Effectiveness have only
19:56grown it's now one of the very few
19:58supplements that the majority of experts
20:00say athletes and lifters should use with
20:02that said we want to ask you have you
20:04ever actually looked at the studies
20:06behind its use or have you ever heard a
20:08more detailed explanation of what
20:10exactly creatine is or why we even
20:12supplement with it well you're going to
20:15now the rest of this video is dedicated
20:17to the inner workings of creatine so you
20:19can know the mechanisms behind the
20:21emergence of creatine as the most
20:23effective supplement on the market in
20:25order to fully comprehend why creatine
20:27Works in building muscles notice we said
20:29why not if it works you need to know how
20:32it works understanding the mechanism is
20:34Paramount to understanding its
20:35Effectiveness there's quite a bit going
20:37on but trust us once you fully
20:39understand it you'll have no question if
20:41it builds muscle let's dig in so the
20:43first thing you need to understand is
20:45that creatine is not a steroid or
20:47anything like that in fact it's not even
20:49a foreign substance right now you and
20:52every single person has creatine in
20:54their body in fact if you didn't you
20:56wouldn't be able to function at all
20:57we'll get into that later so let's move
20:59on with how it works as we now know
21:02creatine isn't a steroid so what is it
21:04well it's a nonproteinogenic amino acid
21:07an amino acid that's not used in the
21:09formation of protein while it's not used
21:11to form protein it still has very
21:13special duties as you'll soon see but
21:16we'll tell you it has to do with
21:17building muscle due to its physiological
21:19role the body will collect creatine in
21:22its natural stores through one of two
21:24Pathways the first pathway is through
21:25our diet creatine is only found in
21:28animal products primarily red meat and
21:30fish if you're an omnivore meaning you
21:32eat meat and plants about 50% of your
21:34stores will be collected this way
21:36through your diet so what about vegans
21:39well vegans will typically have
21:40significantly lower stores than meat
21:42eaters as they're stuck with only the
21:44second Pathway to fill their stores the
21:46internal synthesis of creatine from the
21:48amino acids methionine Glycine and
21:51Arginine in the liver regardless either
21:53from your diet or internal synthesis
21:55creatine is then transported to your
21:57stores within your body about 95% is
22:00stored in your muscles with the
22:01remaining 5% being stored in the brain
22:03and testes however before it's stored
22:06creatine goes through a reaction that
22:07adds a phosphate molecule changing it
22:10into a compound known as phosphocreatine
22:13it's this addition of the phosphate that
22:15makes creatine so important before we go
22:17further we need to talk about another
22:19compound adenosine triphosphate or ATP
22:22for short ATP is known as your body's
22:24energy currency it's responsible for
22:27providing energy for every single muscle
22:29contraction as its name implies
22:31adenosine triphosphate contains three
22:34phosphate compounds when energy is
22:36required one of these phosphate
22:37molecules will break off which releases
22:40energy that can be used for muscle
22:41contraction the problem here is that you
22:43have a finite amount of ATP and every
22:46time an ATP molecule loses a phosphate
22:48to provide energy it leaves a compound
22:51known as ADP or a denzine die phosphate
22:55the D indicates that it now only has two
22:57phosphate groups so now it's not capable
23:00of providing energy remember what we
23:02said about a phosphate group being added
23:04to creatine well you can probably guess
23:06why that's important now when energy is
23:08required fast the phosphate group from
23:10the phosphocreatine breaks off and it
23:12will donate it to a molecule of ADP thus
23:15creating another molecule of ATP here we
23:19need to note that this process
23:20specifically happens to provide energy
23:22for high intense anerobic events such as
23:25lifting weights and sprinting when it
23:27comes to aerobic training there are
23:29other mechanisms to resynthesize ATP
23:32which are beyond the scope of this video
23:34so in short when energy is needed fast
23:36the stored phosphocreatine is used to
23:38supply a phosphate molecule to ADP to
23:41form ATP which can then be used for
23:44energy the thing is just like our ATP
23:47our creatine stores are also finite
23:49think of it like a gas tank depending on
23:51your diet the average person's creatine
23:53stores are only 60 to 80% full when
23:56creatine is used this level drops CS
23:58thus limiting your body's ability to
24:00continue performing High intense events
24:03and forcing your body to slow down and
24:05so we have now arrived at why we
24:07supplement with creatine by taking a
24:09creatine supplement we're able to fill
24:11up our creatine stores to 100% having
24:14full creatine stores then allows us to
24:16perform more work in the gym this
24:18equates to performing a couple more reps
24:20or the ability to add a little more
24:22weight it basically allows us to
24:24increase our work volume now imagine if
24:26you could go to the gym and add five to
24:2810 kg to your lifts or add a couple reps
24:31to all your lifts what would happen
24:33you'd get bigger and stronger so it's
24:35this extra work that full creatine
24:37stores allow by way of greater energy
24:40that is then translated into more muscle
24:42greater strength gains and improvements
24:44in general athletic performance Dr
24:46Richard krier the leading expert on
24:48Creatine supplementation summarizes the
24:50benefits of creatine supplementation
24:53saying you can see the following
24:54benefits quote improve maximal power and
24:57strength 5 to 15% work performed during
25:00sets of maximal effort muscle
25:02contractions 5 to 15% single effort
25:05Sprint performance 1 to 5% and work
25:08performed during repetitive Sprint
25:09performance 5 to 15% so in a nutshell
25:13creatine works by providing the body
25:15with a greater ability to synthesize
25:17more fuel to perform more work which
25:19translates into greater adaptations
25:22simple and effective as you can see
25:24creatine supplementation works because
25:26creatine works it's like saying that
25:28filling up your gas tank before taking a
25:30drive will allow you to drive further
25:32there's no debate it just does while we
25:35could stop there there are actually more
25:37mechanisms by which creatine works for
25:39example it's been found that creatine
25:41supplementation can improve satellite
25:43cell signaling satellite cells are a
25:45type of specialized stem cell located on
25:48the periphery of muscle fibers which is
25:50what gives them their names Studies have
25:52shown that they play a key role in the
25:54growth repair and regeneration of
25:56skeletal muscle therefore satellite cell
25:58signaling simply refers to an increase
26:00in the capability to communicate with
26:02each other which in turn leads to better
26:05Muscle Recovery and growth as creatine
26:07improves this signaling the body is able
26:09to synthesize muscle more efficiently in
26:12addition creatine also increases cell
26:14hydration now this one needs explanation
26:17as a common criticism is that creatine
26:19makes you gain water weight in truth it
26:21does however this is actually a good
26:23thing let's keep in mind that your
26:25muscles are 75% water with means is that
26:29a bigger muscle is obviously going to
26:30hold more water while there might be
26:32some water retention in the first week
26:34or so in the long term as your muscles
26:36grow water retention is evened out in
26:39proportion to your muscle gain this
26:41review from 2022 sums it up by saying
26:43while there's some evidence to suggest
26:45that creatine supplementation increases
26:47water retention primarily attributed to
26:50increases in intercellular volume over
26:52the short term there are several other
26:54studies suggesting it does not alter
26:56total body water intra or EXT
26:58extracellular relative to muscle mass
27:00over long periods of time more
27:02importantly a hydrated cell is more
27:04anabolic the exact mechanisms aren't
27:07fully understood but researchers know
27:09the swelling of a cell signals anabolic
27:11growth therefore creatine increases the
27:14hydration of the muscles which then
27:16creates a more anabolic environment
27:18which means bigger muscles yet another
27:21mechanism creatine has also been found
27:23to be responsible for lowering myostatin
27:26levels myostatin is a protein that's in
27:28charge of regulating muscle growth
27:30specifically by inhibiting it in other
27:33words having higher myostatin levels
27:35means less ability to grow muscle
27:37however as creatine lowers myostatin
27:39levels it increases your body's ability
27:42to grow muscle and we're not done yet
27:45there's also evidence that creatine
27:47reduces protein breakdown as well as
27:49increasing the anabolic hormone igf1
27:52insulin like growth factor now let's
27:55look closer at what all this means for
27:57you for starters creatine
27:58supplementation can improve your
28:00recovery if you're a regular viewer of
28:02our Channel you'll know how often we
28:04speak about the importance of recovery
28:06as it's one of the primary indicators of
28:08how much work you can do if you can
28:10recover faster you can do more work and
28:12see better results creatin does improve
28:15recovery which actually happens through
28:17several mechanisms after intense
28:19exercise your body's glycogen stores
28:20will largely be depleted in order to
28:22recover faster it's imperative for you
28:25to restore these levels ASAP and this is
28:27what creatine does when taken with large
28:30amounts of carbohydrates 50 to 90 G
28:33creatine will cause a better absorption
28:35of glucose at the same time it'll help
28:38maintain muscle glycogen levels during
28:40exercise this is also one of the
28:41mechanisms by which creatine can help
28:44maintain performance levels during the
28:46initial phases of high volume training
28:48especially when compared to no
28:50supplementation this allows you to
28:52perform more work which again means more
28:54muscle working in unison with this is
28:57the fact that creatine also has been
28:58shown to decrease inflammatory markers
29:01all of these work together to improve
29:03the recovery of athletes so they can
29:05work more another awesome benefit
29:07especially for those who train in warm
29:09climates is that it helps increase the
29:11tolerance to heat actually this is
29:13another benefit that comes by way of the
29:15extra cell swelling the extra hydration
29:17reduces the body's Thermo Regulatory and
29:20cardiovascular responses for example
29:22those who supplement with creatine while
29:24training in heat experience a lower
29:26sweat rate and lower internal
29:28temperatures still these benefits can be
29:31seen to some degree in anybody who
29:33trains with high intensity if you get
29:35hot while training creatine can help so
29:37now that you understand how it works and
29:39more of its mechanisms we can take a
29:41closer look at what type of effect it
29:43has on the body probably the main reason
29:45people take creatine is to increase
29:47muscle mass interestingly one of the
29:49older studies from 1999 has some of the
29:52most impressive results it showed that
29:54when combined with a resistance training
29:56program muscle fibers see two two to
29:58three times more growth than without
30:00since then we've had a plethora of new
30:02studies after long-term supplementation
30:05the average creatine user still gains
30:07about twice as much muscle mass when
30:09compared to non-users this equates to an
30:11extra 2 to 4 kg and to be clear this is
30:14lean body mass not just weight gain it's
30:17pretty clear why this is when we look at
30:19muscle hypertrophy the greatest
30:21indicator of muscle growth is an
30:23increase in total volume in fact there
30:25is a clear dose response as cre allows
30:28more work you can perform more volume
30:30and see more muscle growth due to its
30:33mechanisms creatine is also highly
30:35effective at increasing strength power
30:37and general performance variables in
30:39terms of strength you can expect to see
30:41results pretty quickly like in less than
30:442 weeks some users will see an added
30:46increase of 15% in their strength while
30:49the average can expect to see an
30:50increase of 8% we should note these
30:53gains seem to improve intermittent types
30:55of activities as you're likely planning
30:57on using for longer than 2 weeks
30:59let's look at the long-term effects
31:01first in contrast to short-term taking
31:04creatine long-term seems to allow a
31:05trainy to increase their overall work
31:07capacity through an extended period of
31:09time this strength seems to include both
31:12maximal strength values and muscle
31:14endurance for example a group of
31:16powerlifters saw a significant increase
31:19in their three repetition maximum or 3
31:21RM bench press the control group still
31:24saw significant increases in their 3rm
31:26by 2 1/2 kg
31:28however the creatine group saw an
31:30increase of 8.9 kg in addition the
31:33creatine group saw a 37% increase in
31:35maximum repetitions of 85% of their 3rm
31:39while the control didn't even see a
31:41significant change in another study 19
31:44resistance trained Men followed a 12we
31:46training program with half using
31:48creatine supplementation at the end of
31:50the study the creatine groups saw a
31:52significantly greater increase across
31:54numerous tests for example they saw a
31:57greater increase in bench press of 24%
31:59versus 16% as well as squats of 32%
32:03versus 24% it was also found that the
32:05creatine group saw a greater increase in
32:08the cross-sectional areas of type 1
32:10muscle fibers 35% versus 11% type 2A
32:14muscle fibers 36% versus 15% and type 2
32:18a b 35 versus 6% at the same time they
32:23also saw a greater increase in total
32:25gains of lean muscle mass 6.3% versus
32:283.1% we could go on and on as the vast
32:32majority of studies on Creatine see
32:33similar results you should also
32:35understand that these increased
32:37adaptations transfer into an increase in
32:39actual athletic performance to date
32:41creatine has been tested on a plethora
32:43of athletes competing in very different
32:45sports this includes resistance training
32:47elite soccer training canoe basic
32:50training and plyometric training
32:52performance in all of these Sports saw
32:54significant improvements in terms of
32:57widespread consist sensus that creatine
32:58is an effective ergogenic Aid the issn
33:01or International Society of Sports
33:03Nutrition reports thus a widespread
33:05consensus now exists in the scientific
33:07community that creatine supplementation
33:10can serve as an effective nutritional
33:12ergogenic Aid that may benefit athletes
33:14involved in numerous Sports as well as
33:17individuals involved in exercise
33:18training but what about that one guy who
33:20said it actually doesn't work cuz he
33:22used it with no gains well even though
33:24creatine is highly effective there are
33:26such people as nonresponders these are
33:29people who see no benefits to creatine
33:31supplementation the most likely cause of
33:33this is that their stores are already
33:35full due to their diet therefore any
33:37extra supplementation is not absorbed as
33:39the stores are already full the good
33:41news is that Approximately 80% of people
33:44will see significant increases in
33:46creatine stores that are greater than
33:4810% then 6.6% are Quasi responders which
33:52means they'll see an increase of 5 to
33:5410% in their stores the remaining 13.4%
33:57are not responders meaning they see less
33:59than 5% Improvement so there is an 80%
34:02chance you're going to see some awesome
34:04results as you can easily get a month
34:06supply for less than 20 bucks it is very
34:08worth your while so now we know that
34:11creatine works for the large majority of
34:13people we're going to show you how to
34:14use creatine most effectively now
34:16remember when we talked about what
34:18taking creatine as a supplement
34:20ultimately does it fills our body's
34:22creatine stores this takes time to do
34:24you can simply do this by taking a
34:26normal dose which is 3 to 5 g a day
34:29however this can take up to a whole
34:30month therefore the most common practice
34:32is to perform a loading phase a loading
34:35phase is 5 to seven consecutive days in
34:37which you take 20 to 25 gam of creatine
34:40throughout your day this will fill up
34:41your stores quickly from there you can
34:43then simply take a maintenance dose of 3
34:46to 5 gam a day now let's get back to
34:48your loading phase some people might
34:50claim gastric distress or other
34:51discomfort when taking so much however
34:54it's usually exacerbated when taking
34:55bigger loads therefore you can break the
34:5820 to 25 g into as small a serving as
35:01you want throughout the day in fact you
35:03can do this for your maintenance dose as
35:05well if needed as far as creatine timing
35:07it doesn't really matter when you take
35:09creatine a meta analysis from 2018
35:11suggests that taking creatine
35:13immediately after training May produce
35:15larger gains in muscle mass however
35:17subsequent studies report there is no
35:19clear time that produced greater
35:20benefits with that said we do think that
35:23taking creatine post-workout may be a
35:25good idea this mainly comes down to the
35:27recovery aspect remember that taking
35:29creatine with carbs and protein can
35:31enhance the absorption of muscle
35:33glycogen as many of you are already
35:35making a protein shake it just makes
35:37sense to go ahead and dump a serving of
35:39creatine in as well now let's talk about
35:41different versions of creatine the
35:43original type of creatine to hit the
35:45market was creatine monohydrate at the
35:48same time this is the type of creatine
35:50the vast amount of studies that report
35:52positive results used however as
35:54creatine has gained more and more
35:56attention over the years in the gener
35:57enal population it's become a big seller
36:00as a result different variations have
36:02been produced all of which claim to be
36:04superior to creatine monohydrate
36:06generally that it's better absorbed this
36:08includes creatine ethylester creatine
36:11hydrochloride and buffered creatine they
36:14also come with a higher price tag the
36:16problem is that as of today there's only
36:18been a small number of studies directly
36:20comparing these to creatine monohydrate
36:22and those that have aren't impressive at
36:24all the majority show no significant
36:27benefits in fact some studies even show
36:29that monohydrate actually results in
36:31Greater changes in muscle creatine
36:33content with that said getting a quality
36:35creatine monohydrate or micronized
36:37creatine monohydrate is all you need
36:40with all that in mind creatine is now
36:42being studied for its benefits that
36:43reach much farther than just improving
36:45performance in the gym creatine has been
36:47found to mitigate muscle atrophy from
36:50immobilization or sarcopenia in the
36:52elderly it's also been found to be a
36:54powerful neuroprotector and can improve
36:56cognition and we're even looking at
36:58possible benefits for brain concussions
37:01in fact the list goes on and on and
37:03they'll likely continue to grow this is
37:05why we say when it comes to creatine if
37:07you're not taking it you're missing out
37:09creatine is by far the most studied and
37:11most effective supplement on the market
37:13and there is really no comparison
37:15there's also very little if any debate
37:18due to its vast range of uses just about
37:20everyone lifters and non-li alike can
37:23see some benefits from taking creatine
37:25it can be a family affair but in all
37:27seriousness if you're interested in
37:28lifting and fitness which you obviously
37:31are we would strongly recommend you give
37:33creatine a go have you ever been
37:34chugging down a protein shake before an
37:36intense workout session and wondered
37:39does this thing actually help or am I
37:40just guzzling down money that I could be
37:42spending on protein Rich meals instead
37:45then worry no more because we've got the
37:47answers they just may not be what you
37:49think oh and be sure to stick around for
37:51the end we'll walk you through exactly
37:53how much and when to consume your
37:55protein for optimal results whether it
37:57works or not protein supplements are big
38:00business the sports supplement industry
38:02rakes in over $27 billion every year and
38:05Rising while we'd love to say the
38:07supplement industry only cares about
38:09your health and puts your health over
38:11profit we can't at the end of the day
38:13the supplement industry is like any
38:15other industry whose primary job is to
38:17make money so we just can't take those
38:19companies at their word on the
38:21effectiveness of their products while
38:23some health and workout supplements Veer
38:24on the side of snake oil it's not quite
38:27the same with protein powder why because
38:29at its Core protein powder is just
38:32processed food so why take it other than
38:34real food when you're looking to build
38:36mass fast during the refining process
38:39that turns raw food into protein powder
38:41protein is extracted from real food
38:43sources and is then broken down further
38:45into a fine powder what this does is it
38:48breaks down the protein or predigest it
38:50if you will meaning you're able to
38:52absorb and utilize the amino acids it
38:54contains much faster now under normal
38:57circumstance ances you don't really need
38:58a fast supply of amino acids just eat
39:01some steak and the amino acids will
39:02gradually be released using protein
39:05powder during your daily routine offers
39:07no real benefits other than being cheap
39:09and convenient which is still a plus
39:12however there is one period in the day
39:14of particular interest that's right it's
39:16the post-workout whether you're playing
39:18sports hitting the weights or just
39:20working on your cardio anything that
39:22causes minor muscle damage typically
39:24tied to healthy exercise after these
39:26moments your body is thrown into a
39:28highly anabolic state by a dramatic rise
39:30in muscle protein synthesis this is the
39:33process that repairs muscle in this
39:34state your body craves more amino acids
39:36to rebuild it's like a bunch of
39:39construction workers all hyped up on Red
39:40Bull and ready to work the only thing
39:42they need is bricks to build and those
39:45bricks are amino acids now you don't
39:48have to eat protein powder as your body
39:50will have pools of amino acids it can
39:52pull from these are the leftovers from
39:54previous meals that are just waiting to
39:56be used in addition you could even just
39:58eat Whole Foods to provide protein
40:01however as mentioned this must be
40:02digested before the muscles can access
40:04the amino aciids and it's here we find
40:07why we specifically take protein powder
40:09after training taking a protein powder
40:11that is already processed and broken
40:13down floods your bloodstream with amino
40:15acids at the same time it also causes an
40:18increase in muscle protein synthesis
40:20it's a cheap and convenient method that
40:22makes it incredibly easy to create an
40:24Optimum environment for building muscle
40:26so how does this work well that's what
40:29we want to find out one of the main
40:31reasons lifters take protein powder is
40:33for muscle growth so does protein powder
40:35actually drive more gains spoiler alert
40:38yes it does a meta analysis from 2012
40:41examined studies with over 600
40:43participants to determine if protein
40:45supplementation increased muscle mass to
40:48be clear this study specifically looked
40:50at the intake of protein powder
40:52post-workout in addition it only
40:54examined studies that were at least 6
40:56weeks long as it's believed protein
40:58supplementation benefits come from
41:00long-term use you can't just chug
41:02protein shakes once and be summerbody
41:04ready after a full analysis they made a
41:06pretty big find when compared to Placebo
41:08protein supplementation resulted in a
41:1138% greater increase in fat-free Mass so
41:15if you gained 10 lbs of muscle without
41:17protein supplementation you could have
41:19gained an extra 3.6 lb with it right
41:22here it's important to note that as you
41:24can see you can still increase muscle
41:26mass with protein supplementation
41:29however it will just capitalize on the
41:31hard work you put in in the gym so why
41:33settle for 10 lbs when you could have
41:3513.8 just by drinking a tasty cheap
41:38Shake sounds like a no-brainer to us a
41:41more recent meta analysis was then
41:42performed in 2017 which examined a total
41:45of
41:461863 participants this makes it one of
41:48the largest meta analyses to date almost
41:51as large as you'll be if you keep
41:53chasing those gains again when comparing
41:55protein supplementation with resistance
41:57training alone the supplementation
41:59produced better results this included a
42:0127% increase in fat-free mass as well as
42:04a 14% increase in muscle fiber
42:06cross-section area when compared to the
42:08placebo one interesting note made in
42:11this meta analysis was that protein
42:13supplementation was more effective for
42:15resistance trained individuals why could
42:18this be the case we suspect it's because
42:20it's easier for non-trained individuals
42:22to build muscle when an untrained person
42:25starts training gaining muscle is Rel
42:27relatively easy there's a lot more
42:29wiggle room with diet and training to
42:31see positive results in muscle growth
42:33however as you become more advanced
42:34putting on muscle becomes increasingly
42:37difficult we want to note this doesn't
42:38mean that untrained individuals did not
42:41see increases in muscle mass they do
42:43what that means is they saw similar
42:45results whether they consumed a protein
42:47supplement or not now that's two huge
42:49meta analyses that both confirm that
42:52protein powder supplementation results
42:54in an increase in muscle mass this is
42:56the general sensus since studies began
42:58on protein supplementation for example
43:01this study way back from 2005 in it 22
43:04young healthy men partook in resistance
43:06training methods for 14 weeks when
43:09examining all the variables everything
43:11was similar one real difference was
43:13their post-workout meal the control
43:15group simply ate a serving of
43:16carbohydrates while the experimental
43:18group consumed a supplement containing
43:2025 g of protein 16.6 G from whey and the
43:25remaining from other sources after after
43:2714 weeks the protein group did see a
43:29small advantage in strength with the
43:31squat jump in the squat jump an athlete
43:33descends into a semi-squat position and
43:35holds the position for approximately 3
43:38seconds before takeoff here the protein
43:40group saw a 9% Improvement in height
43:43whereas the carb group saw none however
43:45in the counter movement vertical jump
43:48there was no difference as both groups
43:49saw an increase of 10% the counter
43:52movement vertical jump is performed when
43:54the athlete starts from a standing
43:55position and initiates a downward
43:57movement which is immediately followed
43:59by an upward movement leading to takeoff
44:02now in terms of muscle hypertrophy the
44:04protein group really outshined the
44:05carbohydrate group and saw significantly
44:08greater growth specifically the protein
44:10group saw an 18% greater increase in
44:13type 1 fibers these are smaller fibers
44:15that have less Force capability yet
44:17possess awesome endurance capability in
44:20addition they saw a 26% increase in the
44:22cross-section area of the muscle
44:2526% the growth in the carb group was
44:28just negligible now let's go back to the
44:31increase in squat jumps what's going on
44:33here why would the protein
44:34supplementation group see a larger squat
44:36jump than the placebo well one of the
44:38reasons for the increase in the squat
44:40jump was thought to have occurred due to
44:42the increase in type 2 muscle fibers
44:44remember these are the fibers that are
44:46responsible for creating a high amount
44:48of force to look at the association
44:50between strength gains and muscle gains
44:52more let's revisit the 2012 meta
44:54analysis from earlier in the video
44:56remember it viewed 22 trials with
44:58protein's effect on muscle mass however
45:00it also examined gains in strength and
45:03concluded that the protein
45:04supplementation does in fact contribute
45:06to gains in strength specifically one
45:08rep max strength or the maximum amount
45:11of weight you can lift at one time now
45:13let's dig into the muscle hypertrophy
45:14results a little deeper the results
45:16specifically showed a 45% larger
45:19increase in type 1 muscle fibers and a
45:2155% larger increase in type 2 fibers
45:24this increase was then related to the
45:26increase in strength where it was found
45:28that a greater increase in muscle fiber
45:30CSA was accompanied by a 20% greater
45:33increase in one rep max leg press
45:36strength basically the muscles with a
45:38larger increase in type 2 muscle fibers
45:41saw greater improvements in strength to
45:43briefly explain this an increase in
45:45muscle size and muscle strength are
45:47related but can occur from completely
45:50different mechanisms strength occurs
45:52through the Improvement of the
45:53neuromuscular system while the increased
45:55muscle mass occurs through the addition
45:57of contractile units of the muscle this
45:59means that strength can increase
46:01independently from muscle growth the
46:04existing muscle learns to produce more
46:06Force at the same time when a muscle
46:08grows it adds contractile units which
46:10means the potential for strength goes up
46:12as well so strength can go up through
46:15improvements in the neuromuscular system
46:17as well as the addition of contractile
46:19units therefore strength and size will
46:22grow together but it's not always a one
46:24toone increase however the muscle growth
46:26that occurred from from the protein
46:27supplementation in the study also
46:29enabled the muscle to create more
46:31strength than if no muscle growth had
46:33occurred lucky for us we can also turn
46:35to the other more recent meta analysis
46:37for more evidence of the effect of
46:38protein supplementation on strength the
46:41studies in this meta analysis utilized a
46:43variety of one rep max testings such as
46:45bench press arm curl Squat and laat pull
46:48down together participants saw an
46:50average of a 9% increase in one rep max
46:53strength however as noted in the study a
46:569% increase is pretty cool but it's not
46:59a Magic Bullet your programming and
47:01exercise selection will likely have a
47:03much greater effect on strength gains at
47:05that same time we'll take the 9%
47:07increase if all we need to do is drink a
47:10thick delicious ice cream cake batter
47:12protein shake but perhaps the clearest
47:14illustration of protein supplementation
47:16benefiting an athlete is with pre-sleep
47:18protein pre-sleep protein is a
47:20relatively new area of study that
47:22examines the usefulness of drinking a
47:24protein supplement 30 minutes before
47:26sleep usually this is done with casine
47:29protein a slow digesting protein unlike
47:32whey which floods the bloodstream with
47:34amino acids quickly casine releases a
47:36slower steadier stream of amino acids as
47:39a result when taken before sleep it
47:41increases the amount of amino acids in
47:43the bloodstream all night as you sleep
47:45as well as muscle protein synthesis this
47:48is effective at increasing muscle growth
47:51while there's still a lot to learn about
47:52nighttime protein the studies we have as
47:54of now are very promising a meta
47:57analysis from 2020 looked at all the
47:58studies to date and analyzed the results
48:01that a pre-sleep protein supplement had
48:03on muscle protein synthesis and other
48:05outcomes it found that a 20 to 40 G
48:08serving of casine protein increases
48:10muscle protein synthesis overnight with
48:13that said the general recommendation is
48:15on the larger end of that Spectrum 30 to
48:1740 G that's great but does this transfer
48:21to actual muscle growth well pre-sleep
48:23protein was found to have positive
48:25benefits on one rep Ma strength muscle
48:28size and an increase in the
48:29cross-sectional area of muscle fibers
48:31what makes this benefit specific to
48:33protein powder is that protein powder
48:35allows you to eat a large amount of
48:37protein quickly and with low calories to
48:40reach that same amount of protein and
48:41calories with Whole Food you need to eat
48:43two whole skinless chicken breasts with
48:46no seasoning or sauce yummy give me the
48:49cookies and cream protein shake please
48:51to our knowledge there's been no study
48:53that's looked at Whole Food pre-sleep
48:54but we imagine it's just not practical
48:57to do it on a consistent basis and this
48:59is really the main benefit of protein
49:01powder at certain times having a quick
49:03convenient protein source that actually
49:05tastes good is a very nice tool to have
49:07in fact this was the consensus of one of
49:10if not the only study we know of that
49:12looked at using strictly Whole Foods for
49:15protein intake including post exercise
49:18yes you can definitely only eat Whole
49:20Foods however it is difficult the
49:22research concluded however obtaining
49:24dietary protein exclusively from Whole
49:27Foods may not always be convenient or
49:29feasible due to a variety of reasons
49:31including cost palatability competitive
49:34or training schedule and volume of whole
49:36food that needs to be consumed to meet
49:38protein requirement protein supplements
49:41remain a convenient complimentary
49:42nutritional strategy for physically
49:44active adults to meet protein
49:46recommendations at select meals
49:48throughout the day and that should be
49:50your main takeaway protein powder is a
49:52cheap convenient protein source that can
49:55be strategically used to to optimize
49:57training outcomes and muscle growth
49:59taken at any other time of day protein
50:01powder is really just another food
50:02source that makes reaching protein
50:04intake easy so yes protein powder works
50:07because it is just that protein so we've
50:11clearly shown that protein powder offers
50:13benefits but what does that mean for you
50:15well for one it's important to point out
50:17that the metaanalysis specifically
50:19mentioned prolong use while there are
50:21some measurable outcomes that can occur
50:23overnight meaningful adaptations take a
50:26long period of consistent use Therefore
50:28your nutritional strategy for protein
50:30should become a constant in addition
50:33consider your daily protein intake
50:34rather than just a single serving the
50:36daily protein intake for athletes and
50:38lifters is much more than the general
50:41population's recommended daily intake
50:43due to the increased stress and damage
50:45placed on the muscle therefore the
50:47general recommendation by Leading Sports
50:49researchers such as the issn is anywhere
50:52from 1.6 to 2 G per kilogram of body
50:56weight if you're in a caloric Surplus
50:58you can get away with the lower end if
51:00you're losing weight with a caloric
51:01deficit stick to the higher end not that
51:04you would but you can probably guess
51:06this shouldn't all be eaten in one
51:07sitting Studies have shown that
51:09spreading your protein throughout the
51:11day can optimize proteins role in the
51:13support and maintenance of your muscle
51:14mass this is likely due to the spreading
51:16out of the spike and muscle protein
51:18synthesis from a single meal that lasts
51:20anywhere from 3 to 5 hours therefore
51:23spread your total protein intake across
51:25four to six servings throughout the day
51:27every 3 to 4 hours the only thing to
51:29keep in mind here is that each serving
51:31should contain a minimum of 20 to 25 g
51:33of protein this tends to be the
51:35threshold for maximum spikes in MPS what
51:38that means is that you can definitely
51:40consume more than this and will probably
51:43have to to eat your total daily intake
51:46however that spike in muscle protein
51:47synthesis will not be as dramatic as it
51:49is up to the 25 G when it starts to
51:52level off other than that there are two
51:54occasions which Merit special attention
51:56mention first is your post-workout
51:58feeding it used to be taught that you
52:00had 60 Minutes post-workout to consume a
52:02meal this was to capitalize on the spike
52:05of muscle protein synthesis from working
52:07out we now know it isn't exactly true as
52:10mentioned the spike in MPS lasts much
52:13longer than 60 Minutes however it does
52:15start to slowly decline as long as you
52:18eat every 3 to 4 hours you don't need to
52:20worry about it however we still advise
52:22to eat protein sooner rather than later
52:25just like in the studies at the same
52:27time you might want to eat a larger
52:28amount of protein at this time before we
52:30said that each serving should be at
52:31least 20 G as this is the threshold for
52:34maximal increases in MPS however after
52:38training studies show that 40 G can
52:40still cause a greater increase than 20 G
52:43either way it's a good strategy to make
52:45your post-workout meal your largest meal
52:47of the day the second time is pre-sleep
52:49which we just talked about 30 to 40 g of
52:52casine protein 30 minutes before you go
52:54to sleep and you'll be good now when it
52:56comes to protein powder you can
52:58technically eat it for any of your
52:59protein feedings heck you could eat it
53:01for all of your protein intake but we
53:03wouldn't recommend that you still want
53:05to get most of your protein from real
53:07food sources this is to ensure the
53:08intake of other nutrients such as
53:10vitamins and minerals as well as other
53:12compounds such as creatine which comes
53:15from the meat don't fall into the Trap
53:17of thinking the protein in powder is in
53:19any way Superior to that in Whole Foods
53:21it's literally the same thing again we
53:24recommend post-workout and pre-sleep
53:26perhaps as a snack or part of a
53:28breakfast smoothie and you're good to go
53:30and most importantly of all remember
53:32that protein powder is a supplement just
53:34like all other supplements it should
53:36supplement your diet it shouldn't be 80%
53:39of your focus rather the majority of
53:41your focus should be on eating Whole
53:43Foods and hitting your calories and
53:45macros if you do that 95% of the work is
53:48done then your focus on supplements such
53:50as how to use protein powder could give
53:52you the little bump in your performance
53:54you're looking for why do we use
53:56different exercises to train the same
53:58muscle it's a common question in the gym
54:00if one exercise trains a muscle then
54:02what's the point of doing more exercises
54:04to train the same muscle why not make
54:06things simple and just do 20 sets of
54:07bench press and call it a day the short
54:10answer is that doing more exercises will
54:12maximize your results there's no doubt
54:14about it and the real question we should
54:16be asking is how many different
54:17exercises should we use so we're going
54:20to try to attempt to find out how many
54:22and why if you've been to the gym for
54:24any length of time you probably noticed
54:25that a typical workout program consists
54:27of roughly anywhere between five and
54:30nine different exercises this seems to
54:32be the standard across the board so our
54:34big question is why more specifically is
54:36this a good amount of exercises or
54:38should there be more or perhaps even
54:40less there are actually a few things to
54:42consider before answering this question
54:44the first being how much work can be
54:46placed on a muscle since one of the most
54:48important variables in the process of
54:49muscle growth is the muscle's ability to
54:52recover for the next training session
54:54when we go to the gym we're essentially
54:55breaking down a muscle lifting weights
54:58causes stress and inflammation which
54:59will trigger an anabolic response or the
55:01rebuilding phase when put together this
55:04creates a cycle of continuously
55:06stressing a muscle followed by repair in
55:08other words stressing a muscle is an
55:10imperative part of growth making it a
55:12good thing provided you're able to
55:14recover from that stress of course a
55:16threshold exists though where too much
55:18stress can actually be a detriment as
55:20the muscle is unable to recover in a
55:22timely manner so in order to know how
55:24many exercises we should do we need to
55:26know know where this threshold lies on
55:28top of that we need to find out what the
55:30benefit of training a muscle with
55:31various exercises even brings is there
55:34any point to using a bunch of exercises
55:36or does it just make us feel good that
55:37we're doing something different so let's
55:39first determine the maximum amount of
55:41stress a muscle can handle and by handle
55:44we mean it's maximum recoverable volume
55:46volume is the total amount of work that
55:48we put on the muscle generally measured
55:50in a week of training this is sometimes
55:52calculated as the total amount of weight
55:55which is found by multiply in the sets
55:57time reps time load or weight however
55:59for the remainder of this video we'll be
56:01speaking of set volume this is the total
56:03amount of working sets you use to train
56:05a muscle for example let's say you're
56:07doing bench press and perform two
56:09warm-up sets followed by three working
56:11sets of five reps the total set volume
56:13would be three therefore the maximum
56:15recoverable volume means the maximum
56:17amount of working sets we can use to
56:19train a muscle in a week that still
56:21allows it to recover fortunately thanks
56:23to Scientific studies we have a pretty
56:25good idea of what the this number is one
56:27of the most clear studies was a review
56:29of literature done in 2022 by a team of
56:31researchers who looked at seven studies
56:33which examined set volume and muscle
56:35hypertrophy to simplify things they put
56:37the trainees into groups those who
56:39performed less than 12 working sets for
56:41a muscle every week those that performed
56:4312 to 20 working sets weekly for a
56:45muscle and those that performed 20 plus
56:47working sets they found that the 12 to
56:4920 set group and the 20 plus set group
56:52produced significantly greater gains
56:54than those who did less than 12 sets
56:57however there was no significant
56:58difference between the 12 and 20 and the
57:0120 plus set group this means that after
57:0320 sets you'll likely start to see
57:05diminishing returns therefore you should
57:07plan on performing 10 to 20 working sets
57:09to train each muscle awesome so we do 20
57:12sets of pull-ups well no it's probably
57:14pretty obvious but you shouldn't use
57:16just one exercise for all your sets
57:18we've all heard that variety is the
57:20spice of life and as it turns out
57:22variety is also the spice of your
57:24lifting life here's why it has to with a
57:26phenomenon seen to occur within the
57:28growth of a muscle if you're like most
57:30people you probably assume a muscle is a
57:32muscle and will grow when it's activated
57:34well it doesn't at least not
57:36homogeneously or in a uniform manner we
57:38need to remember that a muscle is not a
57:40single solid piece of tissue rather it's
57:42a collection of smaller fibers that are
57:44all bundled together in various
57:46formations and held tightly together
57:48kind of like a rope at that same time
57:50the entirety of a muscle does not have
57:52the same exact end points known as the
57:54origin and the insertion the origin of a
57:57muscle is where it attaches to the bone
57:59that remains stationary the non-moving
58:01part the insertion is the part of the
58:03muscle that's attached to the Bone
58:04that's actually pulling the limb since
58:06variations can occur within the same
58:08muscle distinct regions of the muscle
58:10will exert varying forces and experience
58:12greater strain during different
58:14movements for these reasons researchers
58:16have discovered that the entirety of a
58:18muscle will actually not grow uniformly
58:21when worked with a single exercise this
58:23non-uniform growth in the muscle
58:25actually manifests in a few different
58:26ways one area where uneven growth occurs
58:29are in the different heads of the muscle
58:31remember before when we talked about the
58:32origin and the insertion of a muscle
58:34well many muscles will have several
58:36different Origins the muscle bellies
58:38from these Origins all then run down to
58:40the bone and eventually merge into one
58:42spot a muscle belly is the fleshy
58:45contractile part of the muscle
58:46responsible for generating Force as they
58:49then travel to the bottom of the bone
58:51they merge into one tendon for insertion
58:54these heads are often of different
58:55length width and may even be composed of
58:57different size muscle fibers further
58:59they may travel at different angles
59:01depending on their origin for example
59:03your biceps have two heads a short head
59:05and a long head your triceps has three
59:08heads medial lateral and long head while
59:11your quad receps have four heads while
59:13all these muscles will contract to
59:15perform a primary movement each head
59:17will have a slightly different special
59:20job for example the posterior deltoid
59:22performs shoulder extension or bringing
59:25the arm backward while the anterior
59:27deltoid flexes the shoulder bringing the
59:29arm forward however along with the
59:31lateral deltoid they'll all contract to
59:33drive the arm abduction along the
59:35frontal plane in addition these muscles
59:38are activated differently depending on
59:40the angle of force put on it for example
59:42this study found that 12 different
59:44variations of the bench press made by
59:46altering the grip and bench angle hit
59:48the three heads of the pectoralis major
59:51differently that is different
59:52combinations of the bench press placed
59:54more or less growth on the different
59:56heads what this means in application is
59:58that if you were to only choose one
1:00:00combination you may get amazing growth
1:00:02for one of the heads while the others
1:00:04would fall back still while many people
1:00:05are somewhat aware of the idea of
1:00:07training the different heads of a muscle
1:00:09it gets a bit more complicated since it
1:00:11seems that just about every region of
1:00:13every head can experience difference in
1:00:15growth there was a large review from
1:00:172000 that researched the growth in
1:00:19muscle fibers and the entire review was
1:00:22dedicated to looking at nonuniformity of
1:00:24muscle growth in it they looked at a
1:00:26study from 1996 that used 6 months to
1:00:28train the quadriceps with knee
1:00:30extensions after that 6 months the
1:00:32researchers found significant
1:00:33differences in growth of the four heads
1:00:36when measuring the cross-sectional area
1:00:37of the quadriceps as a whole the
1:00:39researchers found that the proximal
1:00:41region those closest to the body and the
1:00:43distal regions those parts furthest from
1:00:45the body increased by 19% while the
1:00:48central region only increased by 133%
1:00:51they also found that the vastest
1:00:53lateralis and the rectus femoris showed
1:00:55the greatest hyp hypertrophy in the
1:00:56distal region while the vastest
1:00:58intermedius and the medialis muscles
1:01:00showed greater hypertrophy in the
1:01:02proximal region so basically different
1:01:04regions of the foreheads all saw
1:01:05different amounts of growth and in fact
1:01:07the review mentions that even single
1:01:09muscle fibers grow differently luckily
1:01:11there have been studies that look at the
1:01:13results of using multiple exercises
1:01:14versus single exercises in a training
1:01:16program on muscle growth such as a 2014
1:01:19study where the researchers wanted to
1:01:21see what happens if you use just one
1:01:23exercise or multiple exercises to train
1:01:25the qu squats the single exercises
1:01:27consisted of the squat while the
1:01:29multiple exercise group trained the
1:01:31squat leg press deadlift and lunge the
1:01:34results were quite interesting they
1:01:35found that both groups produce similar
1:01:38growth in the cross-section area of the
1:01:40quads however there's always Nuance when
1:01:42measuring the growth of the four heads
1:01:44of the quadriceps they all saw even
1:01:46growth with the four exercises on the
1:01:49other hand the squat only group only saw
1:01:51significant growth in the vastest
1:01:53lateralis and the vastest intermediat
1:01:55while the Rector femoris and the vastest
1:01:57medialis did not exhibit substantial
1:01:59increases in growth that's to say using
1:02:02multiple exercises produced more uniform
1:02:04growth while a single exercise resulted
1:02:07in lopsided growth in theory this would
1:02:09result in Greater overall muscle growth
1:02:11over time as well as better Aesthetics
1:02:14the review concludes saying it would be
1:02:15advisable for bodybuilders to engage in
1:02:17different exercises to induce
1:02:19hypertrophy of different regions of a
1:02:21muscle and that using multiple exercises
1:02:23to train a muscle should be an integral
1:02:26part of a training program the problem
1:02:27is it doesn't make suggestions on how
1:02:30many it seems it would make sense to use
1:02:31a separate exercise to specifically hit
1:02:34each head of every muscle however we
1:02:36only have a fixed amount of sets should
1:02:38we do 20 different exercises with only
1:02:40one set each or is doing five different
1:02:42exercises with four sets better actually
1:02:45again we have a pretty good answer back
1:02:47in 2010 a meta analysis was performed
1:02:49that compared the effects of a single
1:02:51set and multiple sets on muscle
1:02:53hypertrophy the entire meta analysis
1:02:55reviewed eight studies to assess if any
1:02:57dose response existed with increased
1:03:00working sets while they found that there
1:03:02was a positive trend toward more sets
1:03:04per exercise no significant difference
1:03:06was found between 2 to three sets per
1:03:08exercise and 4 to six sets per exercise
1:03:11and this was true for both trained and
1:03:13untrained individuals one thing should
1:03:15be noted though during the time of the
1:03:16study there was a limited number of
1:03:18other studies that used 4 to six sets
1:03:20per exercise therefore while there was a
1:03:22small positive trend associated with 4
1:03:25to six sets there simply weren't enough
1:03:27studies to become statistically
1:03:28significant at that same time a study
1:03:30from 2017 looked at the same question
1:03:32but specifically with upper body
1:03:34exercises in it they concluded that high
1:03:37sets of three or more aren't
1:03:38significantly better than one to two
1:03:40sets in untrained men and in trained men
1:03:42there are insufficient studies to make a
1:03:44conclusion therefore it seems that when
1:03:46training a muscle for hypertrophy two to
1:03:49three sets is probably sufficient while
1:03:51four may have additional benefits but we
1:03:53know that variation does so to the two
1:03:56to three sets and while we're talking
1:03:58about the number of exercises we also
1:04:00need to acknowledge another very
1:04:01important factor exercise selection the
1:04:04exercises you choose are just as
1:04:06important as the number of exercises
1:04:08possibly even more important so let's
1:04:10examine the functionality of different
1:04:11exercises by looking at the biomechanics
1:04:13involved many of our different muscles
1:04:16actually cross not just one joint but
1:04:17two this means flexing Two Joints can
1:04:20work the same muscle but with entirely
1:04:22different biomechanics for example
1:04:24hamstrings cross the knee joint and the
1:04:26hip joint on the posterior section while
1:04:29the quadriceps cross the knee and the
1:04:30hips on the anterior in addition both
1:04:33the triceps in the biceps cross the
1:04:34elbow and shoulder joint to ensure you
1:04:37maximally hit each muscle you need to be
1:04:39sure to hit it with exercises that mimic
1:04:41its function so in order to fully hit
1:04:43the hamstrings you need to use an
1:04:44exercise that utilizes knee flexion such
1:04:47as leg curls however as the hamstring
1:04:49cross the hips you also need to use a
1:04:51hip hinge movement such as Romanian
1:04:53deadlifts now let's look at the biceps
1:04:55and more detail have you ever realized
1:04:57that when you do a curl your elbow tends
1:04:59to come forward this is because the long
1:05:01head actually crosses the shoulder joint
1:05:04and assists in elbow flexion when the
1:05:06arm lifts up in front of the body this
1:05:08is what makes the beijan curl a favorite
1:05:10exercise for smart lifters the beijan
1:05:13curl has you perform a single arm cable
1:05:15curl while looking away from the weight
1:05:17which pulls your arm back when you
1:05:19perform the curl you drag your elbow
1:05:21forward with shoulder flexion while
1:05:23doing the curl other exercise could also
1:05:26include incline curls let's use the
1:05:28brachialis as another example if you
1:05:30want bigger arms it's vital you train
1:05:32the brachialis as it runs underneath the
1:05:34belly of the biceps muscle even though
1:05:36you can't see it growing it will still
1:05:38require more space in the arm causing it
1:05:40to expand so how do we train it well
1:05:43let's look at its anatomy and its
1:05:45function when looking at the function of
1:05:46the biceps it's responsible for
1:05:48supination of the forearm and flexing of
1:05:50the elbow but only in a supinated
1:05:52position that is Palms up in contrast
1:05:55the the brachialis has only one job to
1:05:57do Flex the elbow and this occurs in
1:06:00every position knowing this we know that
1:06:02the best way to enlarge this muscle is
1:06:04by using a neutral grip such as a hammer
1:06:06curl or a pronated grip that's Palms
1:06:09down such as a reverse curl this
1:06:11mitigates the biceps and puts the
1:06:13majority of the stress on the brachialis
1:06:15again the point is that exercise
1:06:17selection is just as important as the
1:06:20number of exercises we use to train the
1:06:22muscle if not more using three
1:06:24strategically selected exercises will be
1:06:26better than four or five random ones
1:06:29also realize that every exercise doesn't
1:06:31need to be a completely new exercise
1:06:33rather you can simply make alterations
1:06:35to the movement for example using
1:06:37different grips like we saw in the chest
1:06:38study as well as the discussion on the
1:06:40biceps and the brachialis also putting
1:06:43the body at different angles will alter
1:06:44muscle activation for example many leg
1:06:47press machines have a back rest that
1:06:48allows you to adjust the angle sitting
1:06:50with the back rest more upright similar
1:06:52to sitting in a chair will cause greater
1:06:54flexion in your hips this greater amount
1:06:57of hip flexion will require more
1:06:59involvement of the hamstrings muscle on
1:07:01the other hand leaning back more creates
1:07:02less flexion in the hips this will
1:07:04decrease the involvement of the
1:07:06hamstrings and place a greater
1:07:07percentage of force on the quadriceps as
1:07:09knee extension will become the more
1:07:11dominant movement even different foot
1:07:13placement can cause differences in
1:07:15activation and again remember the bench
1:07:18press study the main point is you don't
1:07:20necessarily need a completely different
1:07:22exercise in your repertoire you just
1:07:24need to make the correct alterations
1:07:26okay so how do we apply everything we
1:07:28learned from these studies to our real
1:07:30life the problem is that even with what
1:07:32we know there's no clear-cut guide that
1:07:34tells us how many exercises we need to
1:07:36perform but we can use all the
1:07:38information to make an educated guess
1:07:40let's first remember that a muscle
1:07:41should be hit with 10 to 20 sets per
1:07:43week now let's assume you train your
1:07:45muscle twice a week multiple Studies
1:07:47have found twice a week to be the
1:07:49optimal training frequency which you
1:07:51should train a muscle that means that
1:07:53the muscle should be hit with 5 to 10
1:07:54sets per session we also know that each
1:07:57exercise should use two to three sets
1:07:59per exercise this seems to be where the
1:08:01threshold for hypertrophy lies since as
1:08:03you recall once you start doing more you
1:08:05start to see diminishing returns while
1:08:07we could maybe use more sets remember
1:08:10that variety is the key as far as
1:08:11hypertrophy is concerned by sticking to
1:08:13smaller numbers of sets we can utilize
1:08:16more exercises AKA more variety so with
1:08:19that said use three sets for your bigger
1:08:21primary exercises while your smaller
1:08:23exercises could use two therefore you
1:08:26could train your large muscle groups
1:08:28with two to four exercises per session
1:08:30two times a week keep in mind the number
1:08:32of days a week you train can dictate
1:08:34this training 5 days versus 3 days gives
1:08:37you significantly more time if you're
1:08:39trying to fulfill maximal sets per
1:08:41muscle group you probably want to train
1:08:435 days a week and we'll show you an
1:08:44example of a great program to use in
1:08:46just a moment but first one point to
1:08:48remember while you can use two exercises
1:08:51that are biomechanically similar they
1:08:53should be trained in different sessions
1:08:55for examp example let's say you're
1:08:56training your back you could perform
1:08:58bent over rows in one session and the t-
1:09:00bar row or a bent over row with an
1:09:02underhanded grip in the second now when
1:09:04it comes to your smaller muscles
1:09:06specifically the biceps and triceps
1:09:08there's a little more Nuance keep in
1:09:10mind that your arms are trained during
1:09:11every single upper body compound
1:09:13movement for example the biceps are hit
1:09:15during pull-ups while the triceps are
1:09:17hit with bench press therefore they
1:09:19would only likely need an extra 10 sets
1:09:21of isolation work a week that's Max this
1:09:24would equate to about 1 to two exercises
1:09:26a session again that's a maximum further
1:09:29your shoulders get hit a lot with every
1:09:31pushing and pulling exercise every type
1:09:33of horizontal movement trains the front
1:09:35deltoid while every pulling exercise
1:09:37trains the rear deltoid therefore they
1:09:39wouldn't need three to four shoulder
1:09:41specific movements they can also be good
1:09:43with around 10 specific sets a week all
1:09:45in all if we were to take everything
1:09:47into consideration with a 5-day split it
1:09:49would look something like this session
1:09:51one which targets the chest and back and
1:09:53consists of bench press three sets of
1:09:56five reps or a 3x5 chinups 3x5 chest
1:10:00dips 3x8 tar row 3x8 barbell shrugs 3x10
1:10:05cable fly 2x2 reverse fly 2x2 and face
1:10:09pull 2x2 session 2 is all about the
1:10:11lower so you'll do deadlift at a 3x5
1:10:14front squat three sets of six reps
1:10:16barbell good morning 3x8 machine hack
1:10:19squat 3x8 lying hamstring curl 2x 12 leg
1:10:23extension two sets of 12 reps calf Rays
1:10:252x2 and finish with some core work
1:10:28session three hits the shoulders chest
1:10:30and arms military press three sets of
1:10:33six reps incline dumbbell bench press
1:10:353x6 Arnold press 3x8 dumbbell pullover
1:10:39three sets of 10 reps decline cable fly
1:10:422x 10 rope upright row 2x 10 Hammer curl
1:10:462x 12 overhead triceps extension with a
1:10:49rope 2x 12 session four is lower again
1:10:52but with different exercises so we have
1:10:54the back Squad with three sets of five
1:10:56reps Romanian deadlift with 3x5 split
1:10:59squat 3x8 hip thrust 3x8 leg extension
1:11:042x2 Nordic curl 2x5 standing calf Rays
1:11:082x 12 and some core work and then
1:11:10session five is back shoulders and arms
1:11:13rack pull three sets of five reps seated
1:11:16dumbbell overhead press 3x8 dumbbell row
1:11:193x8 lat pull down 3x8 lateral raises 2x
1:11:2310 face pull 2x10 easy curl 2x2 and
1:11:27triceps push down 2x2 there's one more
1:11:30factor to consider you can swap out your
1:11:32exercises or that's to say you should
1:11:34swap out your exercises swapping out
1:11:36your exercises gives you the ability to
1:11:38provide even more stimuli to your body
1:11:41to challenge it while also keeping
1:11:42things interesting however you don't
1:11:44want to swap out too often as it will
1:11:46not allow you to properly apply
1:11:48Progressive overload Progressive
1:11:49overload is the idea that in order to
1:11:51see continuous muscle adaptations such
1:11:54as size or strength one must continually
1:11:56place a greater Demand on the muscle
1:11:58over time therefore swapping exercises
1:12:00weekly does not allow a lifter to
1:12:02improve upon their lift as they're
1:12:04always changing what they do rather you
1:12:06want enough time to become accustomed to
1:12:08the exercise and then improve upon it
1:12:11once you train the exercise for some
1:12:12time your progress will begin to slow
1:12:15and then you can swap unfortunately
1:12:17there's no hard number for this but
1:12:19generally a time period of 4 to 8 weeks
1:12:21is given we would advise to use the
1:12:23longer period of 6 to 8 weeks for your
1:12:25larger compound exercises on the other
1:12:27hand your isolation exercises could be
1:12:29swapped every 4 weeks keep in mind you
1:12:31can swap them all at once or you could
1:12:33even just swap one per week as we see
1:12:36when it comes to exercises there does
1:12:37seem to be some truth to more is better
1:12:40at least in terms of variation Therefore
1:12:42your goal should be to utilize the
1:12:44largest variation of exercises within
1:12:46your ability to recover program them in
1:12:48a sensible manner so that you can apply
1:12:51Progressive overload to them before any
1:12:53swamping if you can do that you'll have
1:12:55the optimal amount of exercises to
1:12:57maximize growth do you want to live
1:12:59longer live with less disease and have a
1:13:01better sense of self-worth these are
1:13:03just a few of the benefits that are said
1:13:04to be the result of fasting yep all that
1:13:07from simply not eating most people are
1:13:10only aware of its effect on fat loss and
1:13:12weight maintenance which is also a must
1:13:14for a healthy lifestyle around the world
1:13:16obesity has been steadily growing at an
1:13:17increasing rate the CDC quotes a
1:13:20startling number of
1:13:2141.9% for obesity prevalence in the USA
1:13:25as such everyone's trying different
1:13:26diets to lose weight including fasting
1:13:29in this video we're going to look at
1:13:30exactly what happens to your body during
1:13:32a fast including its amazing benefits
1:13:35while weight loss is one you probably
1:13:37aren't aware of the other one continue
1:13:39watching to find out before we talk
1:13:41about fasting we need to Define it in
1:13:43its simplest definition fasting is the
1:13:45extension from eating drinking liquids
1:13:48with calories and sometimes drinking
1:13:50allog together this simple definition
1:13:52would imply that we're always fasting so
1:13:54long as we're not eating this is pretty
1:13:56much all day this doesn't really
1:13:58describe what fasting is therefore some
1:14:01state that a period of fasting
1:14:02officially begins 3 to 5 hours after
1:14:04your meal as that's how long it takes
1:14:06for your last meal to be fully digested
1:14:09and absorbed still even with this
1:14:11definition we fast every day well at
1:14:13least an overnight fast the first meal
1:14:16of the day is called breakfast or break
1:14:19fast it's when our body comes out of
1:14:20this daily overnight fast with the first
1:14:22food of the day and breaks the fast
1:14:25still others will say a fast begins when
1:14:28physiological changes begin to occur
1:14:30from this perspective a fast could be
1:14:32said to begin 12 hours after your last
1:14:34meal this is when a metabolic shift
1:14:37takes place in most individuals we'll
1:14:39talk more about that later on in the
1:14:41video while the exact time a quote fast
1:14:43begins is up for discussion we do know
1:14:46that refraining from eating has been
1:14:48around for a long time although fasting
1:14:50has hit the fitness Community only
1:14:52recently it's actually been a part of
1:14:53Mankind's history since since the
1:14:55beginning when humans fasted originally
1:14:57it was due to having no choice in the
1:14:59matter before humans developed
1:15:01Agriculture and cultivated livestock
1:15:03they practiced a foraging lifestyle and
1:15:05did not get to choose when they would
1:15:07eat their meals in fact fasting has been
1:15:09practiced in this manner for much of
1:15:11Mankind's history as agriculture has
1:15:13only been around for 12,000 years
1:15:15therefore it's believed that many of the
1:15:17first post agricultural communities
1:15:19practiced fasting as their bodies were
1:15:21already adapted to it and continuous
1:15:23eating could have been seen is strange
1:15:25for example the early Romans believed
1:15:27that eating more than one large meal a
1:15:29day led to sickness in addition many of
1:15:32the early religions practiced fasting in
1:15:34some manner as a religious practice
1:15:36often as a way to deny the body's
1:15:38physical needs in order to focus on its
1:15:40higher deity this went on until the
1:15:421800s when overeating was becoming
1:15:44recognized as an unhealthy lifestyle
1:15:46practice and possibly responsible for
1:15:48many diseases a view particularly
1:15:50believed by an American physician Edward
1:15:53dwey who believed every disease was
1:15:55caused by overeating in the 1900s German
1:15:58physician utob buinger became the first
1:16:00to study and note the health benefits of
1:16:02fasting saying fasting is without any
1:16:05doubt the most effective biological
1:16:07method of treatment in the 2000s the
1:16:09Italian Biogen ontologist and fasting
1:16:12researcher volter Longo noted that
1:16:15fasting has numerous significant
1:16:16benefits that lead to both an extended
1:16:19lifespan and an extended Health span
1:16:21even with these proponents and a growing
1:16:23base of supporting research that
1:16:25testifies to the health benefits of
1:16:26fasting it can still be looked at with
1:16:28uncertainty by the public this is
1:16:30primarily because many people simply
1:16:32don't understand what actually happens
1:16:34during fasting except you get hungry
1:16:37still even what is largely misunderstood
1:16:39as hunger is not reported nearly as much
1:16:41as you might think this lack of hunger
1:16:44is just one of the things we'll look
1:16:45into in this video as we look at what's
1:16:47going on physiologically during a 3-day
1:16:50fast let's get into what happens when
1:16:52you put the fork and knife down after
1:16:54you eat your meal your food is broken
1:16:55down including your carbohydrates which
1:16:58initially causes a spike in your blood
1:16:59glucose levels initially these blood
1:17:02glucose levels are what's used to supply
1:17:04energy and maintain function however as
1:17:06time progresses longer and longer after
1:17:08you eat your blood glucose levels will
1:17:11begin to drop in order to maintain
1:17:13functional blood glucose levels glycogen
1:17:15which is basically a stored version of
1:17:17glucose will begin to break down this is
1:17:19done through a process known as
1:17:21glycogenolysis in order to supply extra
1:17:23glucose during times of fasting as you
1:17:26go farther your glycogen levels will
1:17:28begin to drop lower and lower this will
1:17:30force your body to turn to
1:17:31non-carbohydrate sources namely fats and
1:17:34proteins to convert to glucose through a
1:17:37process called
1:17:38gluconeogenesis then your body will turn
1:17:40to ketosis the production of ketones for
1:17:43energy we'll look at this process in
1:17:44Greater detail below but rather than
1:17:47rely on glucose your body will then use
1:17:49these ketones for energy in addition
1:17:51this will spare the glucose that's
1:17:53produced to fuel red blood cells and the
1:17:55Brain which require glucose to function
1:17:58regardless this whole process provides a
1:17:59very important benefit the lowering and
1:18:02stabilization of blood glucose levels
1:18:04and the increase of sensitivity to
1:18:06insulin with over 10% of the US
1:18:08population suffering from diabetes
1:18:10fasting could make a massive impact on
1:18:12the country's Health small studies on
1:18:14patients with diabetes have even shown
1:18:16that fasting can be effective for weight
1:18:18loss in those with type 2 diabetes while
1:18:21decreasing the need for insulin now the
1:18:23same process that results in the
1:18:25stabilization of blood glucose and
1:18:27sensitivity to insulin also has another
1:18:29profound effect in fact from a fitness
1:18:31and performance perspective this may be
1:18:33the most profound effect of fasting a
1:18:35metabolic shift in the production of
1:18:37energy we just went through the basics
1:18:39of this process but only touched on the
1:18:41stabilization of glucose now we'll go
1:18:43through it again in detail in terms of
1:18:46its effect on the metabolism of energy
1:18:48with the rise in keto many people in the
1:18:50fitness industry are familiar with the
1:18:52concept of becoming fat adapted or your
1:18:54body utilizing fatty free acids for
1:18:56energy but what does this mean well the
1:18:59term fat adapted can be a bit of a
1:19:01misnomer as many may take this to mean
1:19:04your body doesn't usually use fat it
1:19:06does but it uses carbohydrates as its
1:19:08preferred source of glucose production
1:19:10under normal eating conditions as
1:19:12carbohydrates are essentially just
1:19:14strands of sugars breaking them down is
1:19:16a relatively simple process they'll be
1:19:18broken down into glucose and sent
1:19:20directly to the bloodstream or glycogen
1:19:22to be stored for later use How would
1:19:24however as mentioned before your body
1:19:26can also convert fat or protein into
1:19:28glucose through a process called
1:19:30gluconeogenesis the synthesis of glucose
1:19:33from non-carbohydrate sources as you
1:19:35could guess this is a much more
1:19:38complicated process as it must
1:19:39completely transform compounds therefore
1:19:42under normal eating conditions your body
1:19:44has two sources to produce glucose carbs
1:19:47in the form of stored glycogen or fatty
1:19:49acids from stored fat under normal
1:19:51conditions your body will use both of
1:19:53these sources for fuel what's different
1:19:55is the varying degrees it'll rely on one
1:19:57or the other depending on individual
1:19:59factors and activity levels under normal
1:20:02conditions your body may get 50 to 70%
1:20:04of its energy requirements from carbs
1:20:06while getting 30 to 50% of its energy
1:20:08requirements from fat however as your
1:20:10fasting time lengthens your stored
1:20:12glycogen will begin to be converted into
1:20:15glucose more and more the problem with
1:20:17this is that there is a finite supply of
1:20:19glycogen therefore as the fast continues
1:20:21your levels of glycogen will drop lower
1:20:23and lower as you aren't replenishing it
1:20:25with food as this occurs your body will
1:20:27start to alter the ratio of where it
1:20:29gets its glucose from in order to spare
1:20:32glycogen your body will begin to break
1:20:33down fat to a greater extent however as
1:20:36of now keep in mind that the fat must
1:20:38still be converted into glucose to
1:20:41utilize this greater Reliance on fats
1:20:43for the production of glucose is what
1:20:45occurs during the initial stages of
1:20:47fasting the length of time for this
1:20:49stage can vary depending on the original
1:20:50Baseline glycogen levels as well as your
1:20:53activity levels as a result Alta can
1:20:55last anywhere from 12 to 36 hours first
1:20:58time fasters generally take longer to
1:21:00pass through this first stage while
1:21:02experienced fasters tend to take a
1:21:04shorter time in this phase now as you
1:21:06continue with your fast the levels of
1:21:07glycogen within the body are heavily
1:21:09depleted at this time fatty acids and
1:21:12glycerol are then produced in an
1:21:14accelerated fashion and sent into the
1:21:16bloodstream to head for the liver it's
1:21:18at the liver where they produce
1:21:20compounds known as ketones remember them
1:21:22these ketones are unique as they're also
1:21:24able to act as an alternative source of
1:21:26energy to be clear they are not
1:21:28converted into glucose first rather
1:21:30these ketones are sent to tissue to be
1:21:32used directly it's at this moment when
1:21:35you've become fat adapted your body is
1:21:37transitioned from utilizing glucose for
1:21:39energy to ketones for energy as you
1:21:42could have guessed this is where the
1:21:43keto diet comes from except they reach
1:21:46this metabolic shift merely by limiting
1:21:48carb consumption to a minimum the point
1:21:50is that this metabolic shift is a
1:21:52significant change to the body's
1:21:53physiological system and it's truly a
1:21:55testament to how Magnificent the human
1:21:57body is another magnificent adaptation
1:22:00to fasting is a process known as
1:22:02autophagy autophagy is your body's waste
1:22:04and renewal system it's a process by
1:22:06which cells break down so that damaged
1:22:09or dysfunctional components can be
1:22:10removed these are then replaced with
1:22:12healthy components to maintain a fully
1:22:14functional cell and maintain homeostasis
1:22:17the process of autophagy can be
1:22:18triggered by a number of different
1:22:20factors fasting being one of them during
1:22:23fasting insulin levels drop drop and the
1:22:25body starts to use stored energy such as
1:22:27glycogen and fat for fuel this shift in
1:22:30energy metabolism May activate aagy to
1:22:33recycle cellular components and generate
1:22:35the amino acids and fatty acids needed
1:22:37for energy production now where this
1:22:39becomes especially important is with an
1:22:42increase in longevity fasting or
1:22:44prolonged calorie restriction has long
1:22:46been associated with an increase in life
1:22:49as autophagy gets rid of sick cells and
1:22:51replaces them with healthy cells it
1:22:53makes sense that these individ uals with
1:22:55a higher rate of autophagy will have
1:22:57longer lives with less disease as well
1:22:59in fact researchers now believe that the
1:23:01autophagy triggered by fasting is
1:23:04primarily responsible for its effect on
1:23:06longevity upon fasting increases in
1:23:08rates of autophagy have been found in
1:23:10just about every organ in tissue
1:23:12including the heart liver kidneys and
1:23:14muscles still autophagy has been found
1:23:17to work on neurons which acts as a key
1:23:19mechanism for the prevention of
1:23:20malignancy infection and
1:23:23neurodegenerative diseases as well as in
1:23:25slowing aging the exact amount of time
1:23:28needed to trigger autophagy is unclear
1:23:30for example some studies suggest that
1:23:32merely breaking down your total calories
1:23:34into two meals a day is enough to be
1:23:36clear if you eat 3,000 calories a day
1:23:38you would eat two meals of 1,500
1:23:40calories other research has shown that
1:23:42simple intermittent fasting is enough to
1:23:44offer positive benefits to cancer
1:23:46patients so while we don't know the
1:23:48exact time frame and mechanisms we can
1:23:50be pretty confident telling you that 3
1:23:52days is more than enough time so now
1:23:54let's move on to a more obvious
1:23:56adaptation if you're not eating you got
1:23:58to lose weight right you do in fact
1:24:01apart from religious or political
1:24:03reasons weight loss or the maintenance
1:24:05of weight is one of the more common
1:24:06reasons someone might partake in a
1:24:08regular fast researchers have discovered
1:24:10that during the initial phases of a fast
1:24:13there's a rapid loss of weight in fact
1:24:15the weight loss is significantly higher
1:24:17than one would expect just from
1:24:19comparing calories burned versus
1:24:20calories consumed for example a case
1:24:22study followed a man who ran a thir 36
1:24:24day fast while attempting a 40-day fast
1:24:27for religious purposes during the
1:24:29fasting period he only consumed a total
1:24:31of 60 calories a day for communion and
1:24:34only drank water with a starting weight
1:24:36of 68.6 kg he lost a total of 15.7 kg
1:24:41during the fast however the drop in
1:24:43weight did not occur evenly during the
1:24:46first 5 days he lost an average of 0.9
1:24:48kg a day this then gradually dropped for
1:24:51the next until it evened out at 0. 3 Kg
1:24:55a day what's interesting is that 0.9 kg
1:24:58would require a caloric deficit of
1:25:013,150 calories however his basil energy
1:25:04expenditure was only 1673 calories these
1:25:07are the calories your body Burns to
1:25:09support life functions such as thinking
1:25:12and respiratory function while the man
1:25:14wasn't bed bound he didn't even come
1:25:16close to burning, 1500 Extra calories so
1:25:19what happened well it's established that
1:25:21this rapid drop is due to the result of
1:25:24Sal salt and water diuresis further a
1:25:26drop in total muscle glycogen will
1:25:28likely also play a role as well it's
1:25:31important to keep this in mind as you
1:25:32may drop 3 kilos in 3 days however maybe
1:25:35only half of that is actually body
1:25:37weight while the rest will be gained
1:25:39back by eating losing weight is
1:25:41obviously a big plus for many people
1:25:43still there's a more Curious adaptation
1:25:45going on behind the scenes well actually
1:25:47in your head fasting has just as much
1:25:50effect on the physical as it does the
1:25:51mental side one of the more unique
1:25:53aspects of prolonged fasting is an
1:25:55increase in not only satiety but
1:25:57well-being as well this sense of
1:25:59euphoria is what has led some to attach
1:26:02fasting to a spiritual aspect regardless
1:26:04it is widely reported very widely
1:26:07reports have estimated that 93.2% of
1:26:10participants in prolonged fasting report
1:26:12an increase in physical and emotional
1:26:14well-being as well as an absence of
1:26:16hunger feelings the researchers report
1:26:18that an absence of hunger often shocked
1:26:20the individuals as fear of hunger is
1:26:22often a deterring factor Ed to fasting
1:26:25one large study monitored a group of
1:26:27individuals who partook in a fasting
1:26:28protocol for 4 to 21 days during their
1:26:31individual fasting periods all the
1:26:33participants saw a gradual increase in
1:26:36emotional well-being and personal
1:26:38well-being until the end of their fast
1:26:40what's interesting is that those who
1:26:41started with a lower Baseline tended to
1:26:44choose to fast for longer periods
1:26:46regardless at the end of their session
1:26:47all protocols resulted in the same level
1:26:50of increased well-being this increase in
1:26:52well-being has a variety of Mech
1:26:54mechanisms that are thought to play a
1:26:55role for example fasting seems to cause
1:26:58the production of endogenous opioids in
1:27:00addition the glucose to keto switch also
1:27:03leads to cognition mood motor and
1:27:05autonomic nervous system function which
1:27:08increases well-being it also increases
1:27:10the production of a protein called
1:27:12brain-derived neurotrophic factor or
1:27:14bdnf bdnf plays many roles and is often
1:27:17associated with neurogenesis and
1:27:20neuronal protection further it's been
1:27:22shown to enhance the growth and survival
1:27:24of Serotonin neurons speaking of bdnf it
1:27:28plays yet another role in fasting
1:27:30anecdotally a very common report after
1:27:32prolonged fasting is clearer thinking or
1:27:35sharper thought process results we now
1:27:38have a better understanding as to why a
1:27:40fact of life is that as we age our
1:27:42bodies deteriorate including our brains
1:27:44this process can lead one to develop a
1:27:46number of neurod degenerative diseases
1:27:49such as Alzheimer's disease Parkinson's
1:27:51or general dementia aging of the brain
1:27:53can also lead to a greater chance of
1:27:55experiencing a stroke unfortunately
1:27:57research has now shown that this process
1:27:59can be exacerbated by living a sedentary
1:28:02lifestyle as well as consistently eating
1:28:04a surplus of calories however we now
1:28:07also know several ways to combat this
1:28:09deterioration such as being involved in
1:28:11exercise throughout your life in
1:28:13addition challenging the body
1:28:15metabolically has also been found to
1:28:17maintain healthy brain function one of
1:28:19these mechanisms is through the
1:28:20production of proteins bringing about
1:28:22metabolic challenges that are involved
1:28:24in synaptic plasticity neurogenesis
1:28:27neuronal survival memory and learning of
1:28:30all of these proteins the one we just
1:28:32spoke about is brain derived
1:28:34neurotrophic factor or bdnf as we age
1:28:37this protein sees a steady loss in
1:28:39sedentary persons which is coupled with
1:28:42a degradation of cognitive performance
1:28:44research has shown that its decrease is
1:28:46accompanied by a reduction in synaptic
1:28:48plasticity memory and learning as well
1:28:51as an increased risk of cognitive
1:28:53impairment and Alzheimer's disease and
1:28:55this is where fasting comes into play
1:28:57various fasting methods such as
1:28:59intermittent fasting have been found to
1:29:01upregulate bdnf and improve cognitive
1:29:04performance yet another positive effect
1:29:06fasting has on brain health is through
1:29:08the gut biome research has shown that if
1:29:11changes the composition of the gut
1:29:12microbiota to favor brain health while
1:29:15these benefits to the brain are awesome
1:29:17you aren't going to reap the benefits
1:29:19from one 3-day fast rather you should
1:29:21run 3-day fasts periodically we should
1:29:24also mention that fasting has the
1:29:26ability to both prevent
1:29:27neurodegenerative diseases and the onset
1:29:30of dementia as well as treat these
1:29:32impairments as such if you have a fully
1:29:34healthy brain you may not see or feel
1:29:36benefits as you already are at your
1:29:38threshold for a healthy brain however
1:29:40just because you may not notice
1:29:42improvements you can rest assured that
1:29:44fasting will keep your brain healthy
1:29:46with that said when it comes to acute
1:29:48effects some studies showed there might
1:29:49be a slight decrease in cognition tasks
1:29:52such as reaction this this seems to
1:29:54occur after 24 hours but may only be
1:29:57present during the transition period at
1:29:59the same time studies are inconclusive
1:30:01so the exact causes are unknown but the
1:30:04level of experience likely plays a role
1:30:06while your brain is benefiting from
1:30:08fasting we're now going to look at its
1:30:09effect on your endocrine system human
1:30:11growth hormone or HGH is a powerful
1:30:14peptide hormone that plays a crucial
1:30:16role in growth development and overall
1:30:18metabolic function due to its vast array
1:30:21of functions it works through several
1:30:22mechanisms dur during fasting HGH
1:30:25promotes the breakdown of fat lipolysis
1:30:28and the release of fatty acids for
1:30:29energy as this is a primary mechanism of
1:30:32fasting it stands to reason that human
1:30:34growth hormone will increase during a
1:30:363-day fast actually it doesn't even need
1:30:383 days Studies have found that hghh can
1:30:41increase in Just 2 days of fasting now
1:30:44you could be thinking but what about the
1:30:45potential adverse effects does it pose
1:30:47any harm to individuals the truth is it
1:30:50does happen but perhaps not as much as
1:30:52you might expect for example ex Le one
1:30:54study looked at over 1300 persons who
1:30:56followed what's known as the buinger Vel
1:30:59fast it's a fasting protocol that only
1:31:01allows 150 to 200 calories per day
1:31:04during this period there were
1:31:05fortunately no deaths or permanent
1:31:07effects however there were two
1:31:10hospitalizations an elderly man with
1:31:12coronary artery disease who had a
1:31:14myocardial infarction and a 67-year-old
1:31:17woman who experienced vomiting diarrhea
1:31:19and dizziness other than that the most
1:31:21common disorders were sleep disturbances
1:31:23seen by for 14.94% of patients fatigue
1:31:26by 13.7% dry mouth by
1:31:298.84% back pain by
1:31:327.43% and hunger affecting
1:31:356.81% in total there were 22 mild
1:31:38symptoms and eight different serious
1:31:40side effects so as you might imagine
1:31:42fasting does carry some potential
1:31:44adverse effects so it's not something to
1:31:46take lightly however with some
1:31:48preparation in planning the risk of a
1:31:50serious event is quite small although we
1:31:52went through quite a few major
1:31:54physiological changes and adaptations in
1:31:56this video it's still not all of them
1:31:59energy metabolism is one of the most
1:32:00important processes in the human body
1:32:03and by fasting you're creating an
1:32:04entirely new environment that forces
1:32:07your body to alter it completely that's
1:32:09going to have a profound effect it's
1:32:11probably safe to say that fasting will
1:32:13have an effect to some magnitude on just
1:32:15about every system for example we also
1:32:17have researched to show that fasting has
1:32:20positive effects on the immune system as
1:32:22well as your cardiorespiratory system
1:32:23system as more and more research is done
1:32:26it'll give researchers the ability to
1:32:28discover even more benefits so now that
1:32:30you know what's going to happen to your
1:32:32body after not eating for 3 days do you
1:32:34want to give it a shot now slow down
1:32:36there for a second going 72 hours
1:32:38without eating is not something to take
1:32:40lightly if you've never fasted before
1:32:43the longest you've probably ever gone
1:32:45without eating is 12 hours maybe 254 on
1:32:48accident one time that would mean 72
1:32:50hours is 3 to 6 times longer even though
1:32:53Studies have shown that doing prolonged
1:32:55fasts is relatively safe they do bring
1:32:58some health risks as we saw therefore
1:33:00think about it as lifting weights even
1:33:02though lifting is relatively safe you
1:33:04don't just jump on your first day with a
1:33:055-hour session including huge one rep
1:33:08max tests on all your barbell lifts
1:33:10rather you ease into it therefore before
1:33:13you do a 72-hour fast begin with a
1:33:15shorter duration the easiest option is
1:33:18intermittent fasting or if if is a
1:33:20method of fasting that alternates short
1:33:22blocks of time for feeding and long
1:33:24blocks of fasting for example you could
1:33:26start with an 8-hour block where you're
1:33:28allowed to consume food followed by a
1:33:3016-hour block of time for fasting you
1:33:32can then gradually lengthen the block of
1:33:34fasting until you're left with just one
1:33:36meal a day or omat from there you can
1:33:39move on to a full 24-hour fast and so on
1:33:42another tip to prepare for longer fast
1:33:44is to consume calories but only in
1:33:46liquid form this can help adapt to the
1:33:48sensation of not eating in addition you
1:33:51can practice by consuming a minimal
1:33:52amount of calories for example for your
1:33:54first 3-day fast consume just 1,000
1:33:57calories per day on your next one
1:33:59consume 750 calories and then so on
1:34:02slowly adjust to fasting for longer
1:34:04periods of time as you can see there are
1:34:06multiple methods you can use if you
1:34:08choose to try fasting we wish you
1:34:10success and only ask that you perform a
1:34:13fast that you're safely able to do and
1:34:15let us know how it went have you ever
1:34:17seen this before guys with a literal
1:34:19timer on their watch set to go off every
1:34:21few hours to remind them to eat their
1:34:23protein they do this to ensure that they
1:34:25never see the slightest little dip in
1:34:27muscle protein synthesis throughout the
1:34:29day but with a big emphasis on the day
1:34:32part things change at night since there
1:34:34is this huge 8 plus hour block of time
1:34:37that's been ignored in terms of protein
1:34:38intake that is until now recently
1:34:41researchers have looked into this
1:34:43overlooked time frame and have made some
1:34:45pretty interesting discoveries and now
1:34:47we have the answer to how you could
1:34:48actually grow more while you sleep with
1:34:51pre-sleep protein our muscle mass is in
1:34:54a Perpetual state of tug-of-war between
1:34:56two processes that dictate if we gain or
1:34:58lose muscle mass muscle protein
1:35:00synthesis or MPS and muscle protein
1:35:03breakdown muscle protein synthesis or
1:35:05MPS is the technical term for the
1:35:08process of building new muscle while
1:35:10usually associated with building new
1:35:11muscle it's always occurring to
1:35:13facilitate our protein turnover rate
1:35:16just like every other cell in the body
1:35:18our muscle cells must renew themselves
1:35:20to stay healthy this is one of the
1:35:21reasons why everyone needs to consume
1:35:23protein regardless of whether you work
1:35:25out 6 days a week or just watch Netflix
1:35:28every day when we consume protein it's
1:35:30digested and broken down into its
1:35:32individual amino acids these amino acids
1:35:34have many jobs but the most important is
1:35:36triggering MPS causing a transitory
1:35:39Spike amino acids are brought in to
1:35:41rebuild muscle and voila you have more
1:35:44muscles resistance training will also
1:35:46increase the rate of MPS by way of
1:35:49mechanical stress and the accumulation
1:35:50of metabolites it's for this reason it's
1:35:53suggested to consume a post-workout meal
1:35:55full of protein and amino acids as the
1:35:57body is in a more favorable condition
1:35:59for muscle growth but whether it's from
1:36:01training or the consumption of protein
1:36:03MPS is spiked creating an anabolic
1:36:05environment that favors the growth of
1:36:07muscle however when our MPS levels drop
1:36:10we are at a risk of losing muscle
1:36:12especially if muscle protein breakdown
1:36:14increases it's this struggle that's made
1:36:17the topic of food timing so popular with
1:36:19the goal to maximize the amount of time
1:36:21our bodies have positive levels of NPS
1:36:24in a nutshell food timing refers to the
1:36:26practice of consuming your nutrition at
1:36:28specific times to enhance its beneficial
1:36:31effects it can include numerous elements
1:36:33such as carb loading but for this video
1:36:36we're only concerned with the timing of
1:36:38our protein ingestion as mentioned when
1:36:40you consume a protein Rich meal or a
1:36:42protein supplement it's broken down and
1:36:44your bloodstream is flooded with amino
1:36:46acids which creates a transitory Spike
1:36:49depending on the protein source and the
1:36:51ingestion with other macronutrients an
1:36:53NPS Spike Rises quickly and then
1:36:55gradually returns to Baseline in 3 to 5
1:36:58hours as our goal is to have a
1:37:00consistent rise in MPS we risk a drop by
1:37:03waiting too long between our feedings
1:37:05therefore instead of eating all of our
1:37:07protein in one sitting the most popular
1:37:09strategy of consuming protein is to
1:37:11spread it out equally throughout the day
1:37:13the objective is to provide an overlap
1:37:15of the spikes from the individual
1:37:17protein feedings while there's no
1:37:19consensus this is the general strategy
1:37:21suggested by most sports researchers and
1:37:24institutions such as the international
1:37:26Society of Sports Nutrition their
1:37:28standon protein suggests the consumption
1:37:30of at least 20 to 25 g of protein around
1:37:34.25 G per kilogram per meal with each
1:37:37main meal with no more than 3 to 4 hours
1:37:40between meals this would equal around
1:37:42four to six servings per day for example
1:37:45if you need to eat 150 g of protein you
1:37:47might eat five servings of 30 g of
1:37:49protein spaced out every 3 hours this
1:37:52allows you to generate a steady spike in
1:37:54MPS throughout the day but what about
1:37:56the night that's where the issue of
1:37:57sleep comes into play if we're talking
1:37:59about a healthy individual who is active
1:38:01they'll probably eat their last meal a
1:38:03couple of hours before sleep and then
1:38:05eat breakfast maybe 30 minutes after
1:38:07they wake up given that you should sleep
1:38:09for 8 hours that's 10 and 1/2 hours
1:38:12you're not supplying your body any amino
1:38:14acids theoretically then if eating every
1:38:173 to 4 hours maximizes MPS throughout
1:38:20the day this would mean you're going 4
1:38:22to 6 hours with low levels of MPS could
1:38:25this period of time that's been
1:38:26neglected so long actually contain a
1:38:28muscle hack Sports researchers decided
1:38:31that someone should look into this vast
1:38:33amount of time that no one's been
1:38:34utilizing and in 2012 one of the first
1:38:37studies on overnight protein consumption
1:38:39was conducted 16 healthy men performed a
1:38:41resistance training session in the
1:38:43evening at 8:00 p.m. and were given a
1:38:45post exercise meal of 20 g of protein
1:38:47and 60 G of carbs after this the 16 men
1:38:50were divided into two groups one that
1:38:53drank a a placebo 30 minutes before bed
1:38:55and one that drank 40 g of casine
1:38:57protein their blood levels were sampled
1:38:59throughout the entirety of their sleep
1:39:01which totaled 7 and 1/2 hours what they
1:39:03found was that the protein group had
1:39:05elevated levels of amino acids
1:39:07circulating throughout the night in
1:39:09addition they had better whole body
1:39:11protein synthesis and a greater net
1:39:13total of protein this study did not look
1:39:16at any performance factors such as
1:39:18recovery or muscle hypertrophy but it
1:39:20was the first study to show that
1:39:22overnight protein can be effectively
1:39:24digested and absorbed resulting in
1:39:26Greater bioavailability of amino acids
1:39:29increased muscle protein synthesis and
1:39:31greater net protein a similar study was
1:39:34done in 2018 by the same group this time
1:39:36with 36 healthy young men eating 30 GRS
1:39:39of casine again amino acids were found
1:39:41in Greater concentration throughout the
1:39:43night however muscle protein synthesis
1:39:45wasn't increased to the same extent
1:39:48suggesting that perhaps larger amounts
1:39:50like 40 G used in the previous study
1:39:52were needed never nevertheless the
1:39:54results were still promising right now
1:39:56you might be thinking awesome MPS is
1:39:58great but what about actual muscle gains
1:40:01or recovery that's a fair question and
1:40:03pre-sleep protein delivers again what
1:40:05may be the first study to actually
1:40:07demonstrate benefits to body composition
1:40:09and performance was conducted in 2015
1:40:12and differing from the other studies
1:40:13that were shortterm this one was carried
1:40:15out for 3 months in it 44 young men were
1:40:18all placed on a resistance training
1:40:20program for 12 weeks every variable was
1:40:22the same except for one group that
1:40:24consumed a protein supplement that
1:40:26consisted of 27 1/2 g of protein and 50
1:40:30g of carbohydrate immediately before
1:40:32sleep and the other just a placebo after
1:40:353 months of resistance training both
1:40:37groups saw significant gains in strength
1:40:39muscle mass and an increase in muscle
1:40:41fiber size however the priestle protein
1:40:44group saw the increases in composition
1:40:46and strength were looking for the
1:40:48cross-section area of the quadriceps of
1:40:50the placebo group saw an increase of 6%
1:40:52while the protein group saw an increase
1:40:54of 10% in addition the protein group
1:40:56also saw a significant increase in type
1:40:592 muscle fibers type 2 muscle fibers are
1:41:02those responsible for generating high
1:41:04amounts of force for a short amount of
1:41:05time as seen in weightlifting and
1:41:07Sprints strengthwise the protein group
1:41:10experienced greater results in strength
1:41:12across a multitude of exercises
1:41:14including leg press row and overhead
1:41:16shoulder press yet another study from
1:41:182021 found that prle protein resulted in
1:41:22significantly greater perceived recovery
1:41:24compared to that of a placebo after
1:41:26resistance training many of the
1:41:28variables were similar to the study we
1:41:30just looked at they trained in the
1:41:31evening and had a protein supplement
1:41:33post exercise then had a serving of
1:41:36protein or Placebo 30 minutes before
1:41:38sleep where this study is a bit unique
1:41:40is that it used both a caseine
1:41:42supplement a blended caseine whe
1:41:45supplement and a placebo however the
1:41:47blend used a 2:1 ratio of casine to way
1:41:50in the morning both priele protein
1:41:52groups produce significantly better
1:41:54results in perceived soreness when
1:41:56compared to the placebo and when
1:41:58compared to one another the casine group
1:42:00slightly outperformed the Blended group
1:42:02perceived recovery is definitely cool as
1:42:05no one likes pain but can pre-sleep
1:42:07protein actually go past just how it
1:42:09makes us feel and actually improve
1:42:11performance yes it can while not lifting
1:42:14weights professional soccer players see
1:42:16a large amount of muscle damage from
1:42:17their matches in fact it can be so
1:42:19intense they actually experience drops
1:42:21in performance for several days after a
1:42:24match during this time players often
1:42:26report losses in strength power and
1:42:28Sprint performance while also
1:42:30experiencing muscle soreness and
1:42:31discomfort in 2018 a group of
1:42:34researchers decided to see if pre-sleep
1:42:36protein could possibly offer any
1:42:38benefits to those athletes so 10 Young
1:42:40soccer players were selected for a case
1:42:42study on two separate nights after
1:42:44matches after playing an evening match
1:42:47half of them consumed a protein
1:42:48supplement containing 40 g of casine
1:42:50protein just before sleep while the
1:42:52others Act as a control group upon
1:42:54waking they were tested on several
1:42:56different outcomes to determine if their
1:42:58pre-sleep supplement could lead to
1:43:00Greater performance to figure out if
1:43:02there was a performance gain a counter
1:43:04movement jump height was one of the
1:43:06variables tested which is a vertical
1:43:08jump test for height an athlete will
1:43:10quickly drop to a self- selected depth
1:43:13and then jump as high as possible
1:43:15results show that the placebo group
1:43:16demonstrated a moderate deficit while
1:43:19the protein group only demonstrated a
1:43:21small deficit in terms of of reactive
1:43:23strength the placebo group was greatly
1:43:25affected until 60 hours post exercise
1:43:29the protein group only saw some trivial
1:43:31changes from the start both groups
1:43:33experienced muscle soreness but the
1:43:35protein group reported much less at just
1:43:37the 12-hour Mark now here's where it
1:43:39gets really interesting in the soccer
1:43:41study both groups consumed a post
1:43:43exercise meal and since in this case the
1:43:45exercise was an evening soccer match
1:43:47they both had a nighttime feeding so
1:43:49shouldn't the control group have seen
1:43:51the benefits of nighttime protein
1:43:53the difference was that the test group
1:43:55consumed their additional protein
1:43:57supplement 30 minutes before sleep this
1:43:59suggests eating your protein a few hours
1:44:01before bed isn't enough instead it seems
1:44:04that pre-sleep consumption less than 30
1:44:06minutes before sleep is the key to
1:44:08providing excessively greater benefits
1:44:10throughout the night so far we've seen
1:44:12that pre-sleep protein can benefit both
1:44:14strength and team sport athletes now
1:44:17let's take a look at its effects on
1:44:18endurance athletes in 2023 36 healthy
1:44:21young men performed in hour of endurance
1:44:24exercises from 7:45 p.m. to 8:45 p.m. in
1:44:28addition they ate an earlier dinner plus
1:44:30a post exercise meal they then waited
1:44:33until 30 minutes before sleep at 11:30
1:44:35p.m. when they consumed one of three
1:44:37different supplements 45 G of Quine 45 G
1:44:41of whey or a placebo they then went to
1:44:44bed as normal in addition to the larger
1:44:46servings of protein this study had its
1:44:48own unique twist it specifically tested
1:44:50both mitochondrial and myof fibrillar
1:44:53protein synthesis both of these involve
1:44:56synthesizing proteins however they
1:44:58differ in exact function myof fibr
1:45:00proteins are actual contractile
1:45:02components involved in strength this
1:45:04includes myosin actin tropomyosin and
1:45:07tropinin on the other hand mitochondrial
1:45:10proteins are responsible for creating
1:45:11energy the differences between them are
1:45:13best explained by the study itself which
1:45:16says the synthesis of myofibrillar
1:45:18proteins is primarily responsible for
1:45:20changes in skeletal muscle mass
1:45:22following resistance training while
1:45:24mitochondrial proteins are primarily
1:45:26synthesized in response to endurance
1:45:28type training with that in mind the
1:45:30study found that both the Whey and
1:45:32caseine protein significantly increased
1:45:34the synthesis of both proteins that's to
1:45:37say pre-sleep protein can support the
1:45:39recovery from both strength and
1:45:40endurance related events this study also
1:45:43found no difference in the magnitude of
1:45:45protein synthesis in the caseine
1:45:47compared to way now we do need to note
1:45:50that not every study shows positive
1:45:51results such as one from 2022 in it
1:45:54resistance trained men performed a
1:45:56resistance training workout and then
1:45:58consumed either protein supplements or a
1:46:00placebo drink before sleep the next day
1:46:03they conducted another training session
1:46:05but in this case the pre-sleep group saw
1:46:07no differences in training performance
1:46:09when compared to the placebo group now
1:46:12one possibility for this might have to
1:46:13do with the measurement this study used
1:46:15one rep max testing for a bench press
1:46:18and squats to measure performance which
1:46:20is basically where you lift as much
1:46:22weight as you you can for one rep by
1:46:24using one rep max testing while some
1:46:26muscle damage may have occurred it may
1:46:28not have been enough to cause an actual
1:46:30Improvement upon these maximal heavy
1:46:32barbell movements at least in a single
1:46:34session in fact a study from 2017 also
1:46:37measured the effect of pre-sleep protein
1:46:39on strength performance and found it did
1:46:41improve however this study tested
1:46:44repetitions to failure counter movement
1:46:46jump and maximal voluntary contraction
1:46:49this is in addition to the study we went
1:46:51over earlier that showed long long-term
1:46:53use 12 weeks of pre-sleep protein
1:46:55improved both recovery and muscle size
1:46:58it would make sense that this long-term
1:47:00would be necessary to see measurable
1:47:02differences in larger exercises the
1:47:04point we want to make clear is that
1:47:06there is still a lot to learn about
1:47:07pre-sleep protein ingestion but still in
1:47:10General Studies on pre-sleep protein
1:47:12ingestion does lean toward it being
1:47:14beneficial as this meta analysis
1:47:16summarizes based on current evidence the
1:47:18consumption of 20 to 40 G of casine
1:47:21approximately 30 minutes before sleep
1:47:23improves protein synthetic response
1:47:25during an overnight recovery period in
1:47:27healthy young adult men with possible
1:47:30positive effects on muscle mass and
1:47:32strength following prolonged resistance
1:47:34exercise and at this point we want to
1:47:36note that benefits seem to apply more to
1:47:38younger trainees as opposed to the older
1:47:40population but we're not done yet
1:47:43chances are you might be thinking won't
1:47:45eating at night make me fat in short no
1:47:48and looking at the effect that nighttime
1:47:50eating has on the body is an entire
1:47:52video of a of its own but first you need
1:47:54to keep in mind that this extra protein
1:47:56at night is not an entire meal it's a
1:47:59snack as protein has 4 calories per gram
1:48:02a 40 G supplement will have 160 calories
1:48:05from protein there's always more than
1:48:07just pure protein so depending on the
1:48:09quality it should still usually be under
1:48:11200 calories and new studies have found
1:48:13that low calorie snacks especially when
1:48:16they're protein dense will not have
1:48:18adverse effects in active populations
1:48:20concerning nighttime snacking this 2015
1:48:23study even hypothesized this about high
1:48:25protein snacks it's plausible to
1:48:27hypothesize that acute enhancements in
1:48:29overnight muscle protein synthesis and
1:48:31next morning resting metabolism May
1:48:33further Aid in the maintenance and or
1:48:35Improvement in body composition well
1:48:38newer Studies have provided more
1:48:40evidence for this statement for example
1:48:41a 2022 study found that pre-sleep
1:48:44protein actually increased sleep energy
1:48:47expenditure and next day fullness and
1:48:50this result seems to be similar to most
1:48:52other studies on on pre-sleep protein
1:48:54now to be clear we're not saying this is
1:48:56going to melt the fat off you in the
1:48:58grand scheme of things the benefit will
1:49:00likely be quite small rather the main
1:49:02point is it's not going to contribute to
1:49:04overeating damaged metabolisms or
1:49:07anything like that so any fear that you
1:49:09have from Scare mongering advice in the
1:49:11past like don't eat dinner after six or
1:49:13you'll get fat can be put to rest it's
1:49:16simply not a real concern you probably
1:49:18noticed that a lot of these studies are
1:49:19using something called casine protein so
1:49:22what the the heck is it and why can't
1:49:24you just drink your regular old whey
1:49:25protein well let's look at one of the
1:49:27reasons we usually take whey protein
1:49:29powder after a workout or more
1:49:31specifically why do we take hydr whey
1:49:34protein powder whey protein is what's
1:49:36known as a fast protein what this
1:49:38essentially means is that your body is
1:49:40able to break it down into amino acids
1:49:42faster this allows it to be more easily
1:49:44absorbed and utilized what this does is
1:49:47cause a very high spike in muscle
1:49:49protein synthesis however it doesn't
1:49:51last as long when you buy things like
1:49:53hydrolyzed whey protein powder it means
1:49:55the protein's been broken down even
1:49:57further through extra processing as a
1:49:59result the effect is magnified an even
1:50:02higher Spike for a shorter duration
1:50:04while this is good for post-workout a
1:50:07big short spike is not what we want
1:50:09while sleeping for one your body's
1:50:11resting so there's no need for an
1:50:13excessively High MPS spike in addition
1:50:15you're sleeping for 8 hours and are
1:50:18better off with a smaller rise that
1:50:19lasts longer and this is what casing
1:50:22does like whey casine also comes from
1:50:25dairy when milk is being processed it's
1:50:27separated into a watery substance which
1:50:29is whey and white curds which is casine
1:50:32both are highquality proteins meaning
1:50:34they have an optimal amino acid profile
1:50:36however unlike whey casine is slow
1:50:39digesting due to its structure casing is
1:50:41broken down significantly slower than
1:50:43whey providing a smaller rise for longer
1:50:46exactly what we're looking for this was
1:50:48shown clearly in an early study from
1:50:501997 with an elementary study design
1:50:52design feed participants either caseine
1:50:54or whey and then take blood samples with
1:50:57various time stamps it concludes whey
1:50:59protein induced a dramatic but short
1:51:02increase of plasma amino acids casine
1:51:05protein induced a prolonged plateau of
1:51:07moderate hyper Amino acidemia probably
1:51:10because of a slow gastric emptying it
1:51:12also noted that casine had slower
1:51:15oxidation and higher Lucine content at
1:51:17the 7h hour mark this is critical as
1:51:20Lucine is the primary amino acid in
1:51:22terms of muscle protein synthesis it
1:51:24quite literally pulls the trigger to
1:51:26activate it so what does this all mean
1:51:28to you well a couple of things at the
1:51:30very least consuming a pre-sleep casine
1:51:33protein drink might be an efficient way
1:51:34to ensure that you get your total
1:51:36protein intake some people may have an
1:51:38issue getting in high amounts of protein
1:51:40so this acts as one extra feeding as we
1:51:43discussed this isn't going to cause any
1:51:44unwanted fat gain assuming it is high
1:51:47quality and doesn't contain a lot of
1:51:48fillers that lead to a surplus of
1:51:50calories there are sufficient studies to
1:51:52show that taking a caseine protein
1:51:54supplement before sleep has a good
1:51:56chance of increasing recovery and
1:51:58reducing muscle soreness and while
1:52:00studies aren't as abundant there's also
1:52:02a chance it could actually increase the
1:52:04amount of muscle growth you see
1:52:06considering all that it seems like it's
1:52:07definitely worth adding to your
1:52:09nutrition regime all you need to do is
1:52:11take 30 to 40 gr of aine supplement 30
1:52:14minutes before bed it's up to you if you
1:52:16choose to use milk or water to mix it
1:52:18with so see what fits your calorie needs
1:52:20one thing to remember is that to attain
1:52:22the best results long-term adherence
1:52:24seems to be of a benefit this should
1:52:26become part of your nighttime routine
1:52:28not just something done once in a while
1:52:30another factor to keep in mind about
1:52:32caseine is it may also serve as a more
1:52:34effective General protein source for
1:52:36example if you're making a breakfast
1:52:37smoothie to start the day or if you're
1:52:39just having a healthy snack during these
1:52:41times of non-training the same rationale
1:52:43that supports casine for pre-sleep
1:52:45protein would apply here primarily you
1:52:48don't need the ultra fast supply of
1:52:49amino acids from whey under normal
1:52:52conditions so a slower release caseine
1:52:54might provide some benefits at that same
1:52:56time due to the consistency of caseine
1:52:58many people find it to be significantly
1:53:00more filling compared to whe it's
1:53:02usually significantly thicker and more
1:53:04filling making it a great choice to
1:53:06control your appetite if that sounds
1:53:08interesting you might want to try it and
1:53:09see for yourself and don't worry there's
1:53:12definitely still room for whey as your
1:53:14optimal post-workout protein Source
1:53:16pre-sleep protein could possibly be the
1:53:18easiest hack there is to improve Muscle
1:53:20Recovery and muscle growth and after
1:53:22reviewing all the studies it seems as if
1:53:24there's a greater chance of seeing
1:53:25benefits than not luckily working it
1:53:28into your routine cannot be simpler just
1:53:30drink a protein shake right before bed
1:53:32and in return you could unlock gains
1:53:34that were once neglected while you slept
1:53:36going to the gym can be the healthiest
1:53:38habit you ever pick up as long as you do
1:53:41it right carelessness and fatigue are
1:53:43just two factors that can cause injury
1:53:45when you're working out and if you're
1:53:46not careful you might never work out
1:53:48again this video is going to share with
1:53:50you the most common dangers in the gym
1:53:52and more importantly how to avoid them
1:53:54you're going to learn the most effective
1:53:56way to reduce your injury rate by 10%
1:53:58before the making of this video in late
1:54:002023 there was a horrific weightlifting
1:54:03accident caught on tape that became
1:54:05viral a 33-year-old bodybuilder from
1:54:07Bali by the name of Justin Vicki was
1:54:10performing heavy back squats he was
1:54:11attempting a 210 kg squat about 462 lbs
1:54:16when tragedy struck with a single
1:54:18spotter behind him Justin began The
1:54:20Descent of the squat everything was
1:54:21going F until he hit the bottom of the
1:54:23lift and attempted to come back up that
1:54:26load proved too heavy pinning his body
1:54:28in a deep squat position he then fell
1:54:30back to a sitting position with his head
1:54:32tucked into his chest from here the
1:54:34barbell rolled across his shoulders neck
1:54:36and head which powerfully thrust his
1:54:38neck forward this resulted in his neck
1:54:41snapping while the nerves to his heart
1:54:43and respiratory systems were compressed
1:54:45unfortunately Justin shortly succumbed
1:54:47to his injuries what made this even more
1:54:49tragic is that Justin was an experienced
1:54:51lifter who is said to be careful in the
1:54:53gym and preached against ego lifting
1:54:56what this proves is that anything can
1:54:58happen in the gym to anyone in fact it's
1:55:00often experienced lifters that become
1:55:02complacent with safety in general
1:55:04weightlifting is a relatively safe sport
1:55:06when compared to other sporting
1:55:07activities overall weightlifting has an
1:55:09injury rate of 1 to two injuries per
1:55:11athlete per year or 2 to four injuries
1:55:14per 1,000 hours of training exposure
1:55:16compare this to male soccer players
1:55:18experience at a rate of 8.1 every 1,000
1:55:21hours when looking at the numbers in
1:55:23more detail we're able to find different
1:55:25variables that seem to increase the
1:55:27chance of injury for example different
1:55:29styles of weightlifting tend to be more
1:55:31susceptible to certain injuries
1:55:32strongman competitors tend to be at a
1:55:34significantly greater risk of bicep
1:55:36injuries while Olympic weightlifters
1:55:38tend to have a higher propensity for
1:55:40knee injuries at the same time men are
1:55:42seven times more likely to experience an
1:55:44injury as well as those older than 28
1:55:47years old and those who spend more than
1:55:493 hours in the gym a week while
1:55:51interesting we can't do a lot about our
1:55:53sex age the amount we train or the sport
1:55:55we train we can only keep these in the
1:55:57back of our minds to be more aware the
1:55:59good thing is there are plenty of
1:56:01variables we do have control over this
1:56:03video will go over those these are the
1:56:05top factors that increase the chances of
1:56:07injuries including habits in the gym
1:56:10habits outside the gym and general
1:56:12safety protocols paying attention to
1:56:14what we cover will greatly increase your
1:56:16chance of injury-free training this year
1:56:18where do injuries occur one of the
1:56:20biggest ways to stop injuries is is to
1:56:22know which areas are more prone a review
1:56:25on injuries and weightlifting concludes
1:56:27anatomical locations of injury for the
1:56:29weight training Sports suggests that
1:56:31differences in exercise event load
1:56:33selection in the actual technique and
1:56:35body positioning in a particular
1:56:37exercise or event can alter the
1:56:39mechanical stress placed on specific
1:56:41anatomical locations and therefore the
1:56:44subsequent injury risk as most of the
1:56:46general population performs more
1:56:48bodybuilding type styles of training we
1:56:50can tell you the most common injury
1:56:52sites are the shoulder the knee and the
1:56:54lower back knowing this allows you to
1:56:56concentrate on specifically
1:56:58strengthening those areas at the same
1:57:00time you can also give them extra
1:57:01attention when training learn correct
1:57:04technique and use proper progression to
1:57:06prevent these injuries from occurring
1:57:08the first thing you need to do is to
1:57:09take time to learn the New Movement when
1:57:12you start a new exercise use lighter
1:57:14weights as you learn the correct
1:57:15movement patterns once you've mastered
1:57:17these patterns you can then begin to add
1:57:19heavier loads starting off with heavy
1:57:21weight makes you using good form
1:57:23significantly harder and increases the
1:57:25chance of injury when done consistently
1:57:27it simultaneously teaches your
1:57:29neuromuscular system the incorrect
1:57:31movement when you're ready to add weight
1:57:33you do so slowly to allow both your
1:57:35muscles and Joints to adapt a general
1:57:37rule is an increase of 5 to 10 lbs for
1:57:40upper body movements and 10 to 20 lb for
1:57:42lower body movements listen to your body
1:57:44and adjust accordingly leaning toward
1:57:46the conservative side learn the common
1:57:49mistakes of a movement along with
1:57:50correct form as you learn the correct
1:57:52form of a movement you also learn the
1:57:54most common mistakes knowing what not to
1:57:57do is just as important as knowing what
1:57:59to do for example during the dumbbell
1:58:01shoulder press many people bring their
1:58:03arms out to the side of their body
1:58:05abducted and externally rotated this
1:58:07causes excessive stress to build in your
1:58:09shoulder joint which leads to overuse
1:58:12over time this can be fixed by simply
1:58:14bringing your elbows in slightly other
1:58:16common issues are knees caving in during
1:58:18the squat or elbows flaring out during
1:58:20the bench press every EX exercise will
1:58:22have its own specific key points and
1:58:24it's imperative you learn them use a
1:58:26proper warm-up now let's address one of
1:58:28the more obvious injury prevention
1:58:30measures warm-ups a warm- Up's primary
1:58:33job is to increase muscle and tendon
1:58:35suppleness to stimulate blood flow to
1:58:37the periphery to increase body
1:58:39temperature and to enhance free
1:58:41coordinated movement they can also
1:58:43increase synovial fluids in the joints a
1:58:45type of natural lubricant now a proper
1:58:47warmup includes separate parts the first
1:58:50is 5 minutes of General warm-up this is
1:58:52any type of cardio to get your blood
1:58:54pumping and increase your heart rate
1:58:56such as a treadmill or cycling if you're
1:58:58training your upper body you can also
1:58:59think about using an assault bike or an
1:59:01elliptical trainer as they work your
1:59:03upper body as well next you want to use
1:59:05what's known as Dynamic stretching
1:59:07Dynamic stretching involves bringing a
1:59:09joint through a full range of motion
1:59:11with slight activation of the muscles
1:59:13for example butt kicks warm up the knee
1:59:15joint while activating the hamstrings
1:59:18this will warm up the joint and the
1:59:19muscle in an effective manner after
1:59:21you're Dynamic warm-up you want to move
1:59:23on to your warm-up sets warm-up sets too
1:59:26often we see guys too anxious to get
1:59:28into their lifts and start with maximum
1:59:30working loads for their session don't do
1:59:32this even after a sufficient warm-up
1:59:34you're not ready to immediately start
1:59:36using heavy loads this is why you need
1:59:38to use warm-up sets warm-up sets are
1:59:41really just a continuation of your
1:59:42warm-up up to your first working set in
1:59:45contrast to working sets which are the
1:59:47sets you're performing with your
1:59:48prescribed load warm-up sets are lighter
1:59:51sets that you use to build up to your
1:59:53working weight for example if you're
1:59:54doing three sets of six reps at 250 lb
1:59:57on bench press you may perform three
1:59:59warmup sets one set of 15 reps with just
2:00:02the bar one set of six reps with 155 lb
2:00:06and one set of six reps with 205 lb this
2:00:09can vary depending on the person the
2:00:10lift and the amount of weight being used
2:00:12while there haven't been studies that
2:00:14specifically look at the effect of
2:00:15warm-up sets on injuries we do know they
2:00:18can improve performance such as
2:00:19producing significantly more force on
2:00:21the the bench press and back squats
2:00:24correct muscle imbalances one of the
2:00:26most common causes of injuries in the
2:00:28gym is due to muscle imbalances when a
2:00:30muscle imbalance occurs it can throw off
2:00:32proper mechanics and cause the other
2:00:34muscles to overcompensate this can
2:00:36happen anywhere but one area particular
2:00:38concern is the trapezius muscles or the
2:00:40traps the traps are the body's primary
2:00:43stabilizers of the scapula they're in
2:00:45charge of creating a strong base for the
2:00:47shoulder and the arm to function when
2:00:49these muscles are weak they create a
2:00:51weak base which results in overuse and
2:00:53pain in either the shoulder or the elbow
2:00:56as they become overactive to correct the
2:00:58imbalance for example case Studies have
2:01:01shown how simply strengthening the Trap
2:01:03muscle of patients with prolonged elbow
2:01:05pain has been successful at eradicating
2:01:07the pain their pain went from a score of
2:01:0941 to zero another common fix is grip
2:01:13strength many people ignore their grip
2:01:15as it's not necessarily the most
2:01:17glamorous muscle however weak extensors
2:01:20or flexors are a common cause of elbow
2:01:22pain as it forces you to overcompensate
2:01:25realize the body operates as one long
2:01:27chain ignoring a muscle at any part of
2:01:29the chain will force the other locations
2:01:31to compensate which will eventually lead
2:01:33to injury everyone will have their own
2:01:35personalized needs however the easiest
2:01:38way to solve this problem is to follow a
2:01:40structured program that gives equal work
2:01:42to all muscle groups and all major
2:01:45movement patterns add Mobility training
2:01:47Mobility is another term that tends to
2:01:49be thrown into the mix with flexibility
2:01:52yet is distinctly different the best way
2:01:54to think of Mobility is flexibility with
2:01:57function for example being able to touch
2:01:59your toes requires flexibility while
2:02:01holding a loaded barbell overhead and
2:02:03doing squats requires mobility in the
2:02:05shoulders and the thoracic spine studies
2:02:08show a clear relationship between adding
2:02:09Mobility training to one's training and
2:02:12a reduction in injury by maintaining
2:02:14high levels of mobility in all your
2:02:16joints you ensure a solid base where no
2:02:18joint will be placed in a compromising
2:02:20position get plenty of sleep lifters
2:02:23need to sleep putting injuries aside for
2:02:26a moment sleep is the most powerful
2:02:28recovery method we have during this time
2:02:30your body releases hormones and puts you
2:02:32in a state for optimal recovery missing
2:02:34out on sleep has been shown to increase
2:02:36fat storage decrease muscle gain and
2:02:39cause a deficit in performance however
2:02:41we now know that lack of sleep decreases
2:02:43cognitive function including executive
2:02:46function attention learning mental
2:02:48performance and mental health all of
2:02:50these can lead to injury y so how much
2:02:53sleep is enough more than you might
2:02:55think studies show that less than 7
2:02:57hours of sleep on a consistent basis
2:03:00increases the chance of injury in
2:03:01athletes by 1.7 times this risk can
2:03:05dramatically increase with a greater
2:03:07reduction in sleep for example multiple
2:03:09nights of insomnia puts athletes at a
2:03:1114.6 times greater risk of concussion
2:03:14these injuries can be due to decreased
2:03:16strength slower Reaction Time poor
2:03:18coordination or general clumsiness
2:03:21further lack of sleep generally
2:03:22decreases mood and increases anxiety
2:03:25which can lead to poor decision-making
2:03:27now the numbers we just spoke about were
2:03:29specifically speaking for athletes which
2:03:31isn't exactly the same as lifting
2:03:33weights in the gym however things can
2:03:35still happen quickly where you need full
2:03:37levels of cognition in one survey of
2:03:39weightlifters who were injured a
2:03:40whopping 60% suggested tiredness or
2:03:43fatigue to be the primary cause being
2:03:46tired in the gym can easily lead to one
2:03:48forgetting about setting a latch or
2:03:50putting on a lopsided weight these are
2:03:52all things most lifters have done at
2:03:54least once and it's simply due to not
2:03:56being in the right head space at the
2:03:58same time being overly tired leads to
2:04:00poor coordination which spells trouble
2:04:03for some exercises specifically The Free
2:04:05We movements nutritional concerns eating
2:04:08a balanced meal with proper calories is
2:04:10another effective way to mitigate
2:04:12injuries proper nutrition provides the
2:04:14body with nutrients it needs to support
2:04:16a strong body while giving it energy for
2:04:18Optimal Performance one of the first
2:04:20Common practices is staying in a low
2:04:22caloric state for a prolonged period of
2:04:24time doing so causes dramatic changes in
2:04:26strength cognitive function and fatigue
2:04:29similar to a lack of sleep remember we
2:04:31just told you how tiredness and fatigue
2:04:34are the presumed cause of 60% of gym
2:04:36injuries being in a starved state only
2:04:39increases fatigue at the same time a
2:04:41lack of certain nutrients also increases
2:04:43the body's chance of experiencing an
2:04:45injury for example women are prone to
2:04:47eating low calories due to heightened
2:04:49issues with body image they also run a
2:04:51higher risk of developing osteoporosis
2:04:54or the weakening of bone Studies have
2:04:56shown these two factors combine in the
2:04:58weight room placing women at an
2:05:00increased risk of bone stress injuries a
2:05:02quick summary of other common nutrients
2:05:04to be mindful of are protein intake
2:05:07vitamin C D copper omega-3 fatty acids
2:05:10or calcium for the prevention of injury
2:05:12to Bone muscle tendon and ligament
2:05:15Health this is a significantly more
2:05:17complex issue to thoroughly explore in
2:05:19this video but be sure to concentrate on
2:05:21eating whole Foods these are simply real
2:05:23foods such as chicken beef eggs fruits
2:05:26vegetables Etc further be sure to
2:05:28consume an adequate intake of protein of
2:05:30a minimum of 1.4 G per kilogram of body
2:05:34weight however aim to hit 1.6 to 2 G per
2:05:37kilogram for optimal recovery use D
2:05:40loads appropriately While most lifters
2:05:43have heard of D loads a surprising
2:05:45amount rarely if ever practice them for
2:05:47those who aren't aware a D Lo is a
2:05:49period of time where you decrease the
2:05:50work put on the the muscle most
2:05:52scheduled D loads are for 5 to 7 days
2:05:55and occur every 4 to 6 weeks one of the
2:05:57excuses many guys use to not de lo is a
2:06:00loss of gains as if their body will
2:06:02deteriorate or shrivel away if they
2:06:04don't hit the gym for a week while it's
2:06:06a funny thought we understand the
2:06:08mentality the good thing is that while
2:06:11building muscle is hard maintaining it
2:06:13is pretty easy a study found performing
2:06:15just one set to failure per muscle group
2:06:18per week is enough to maintain muscle
2:06:20mass for 30 two weeks you're not losing
2:06:23gains taking a week off and will likely
2:06:26come back stronger while being injury
2:06:28and pain-free therefore if you hit the
2:06:30gym consistently for 6 weeks you should
2:06:32seriously consider taking a week off
2:06:34this allows the body time to fully
2:06:36recover and alleviate any buildup of
2:06:38fatigue one method is to use the same
2:06:40program but cut the weight by 50% you
2:06:43can also spend the time concentrating on
2:06:45Mobility or other low intensity work use
2:06:48proper spotting when a spotter is needed
2:06:50many guys will call a random person in
2:06:52the gym or a friend while this is
2:06:55convenient it doesn't take long on
2:06:56YouTube to find plenty of spotter fail
2:06:59videos that's because spotting is
2:07:00actually a skill that requires constant
2:07:03attention for example with a back squat
2:07:05the spotter will not be able to control
2:07:06the weight with their hands on the bar
2:07:08therefore the spotter should come behind
2:07:10the lifter and place their arms under
2:07:12the armpits of the lifter if a lifter
2:07:14begins to fall the spotter hoists the
2:07:16lifter pulls the chest back to prevent
2:07:19the lifter from falling forward and
2:07:21helps the the lifter stand on bench
2:07:23press the spotter requires experience so
2:07:25they can read things such as bar speed
2:07:27and effort to know if a lifter is going
2:07:29to need help with ultra heavy weights it
2:07:32might be even appropriate to have three
2:07:33spotters one in the middle and two on
2:07:35either side of the barbell this will
2:07:37allow all three to catch and lift the
2:07:39load in a balanced fashion the point is
2:07:41that spotting is a skill and it needs
2:07:44practice for this reason another perhaps
2:07:46better option is to use safety bars
2:07:48instead these are bars that you can
2:07:50place at various Heights in a wrap
2:07:51that'll catch the bar if needed for
2:07:53example if doing squats measure how far
2:07:55the bar goes at depth then place the
2:07:58safety bars just below that if you do
2:08:00miss a lift you can simply lower the bar
2:08:02until the safety bars catch the barbell
2:08:04this would have prevented Justin's
2:08:06tragedy consider lifting gear one option
2:08:09for weightlifters is to use
2:08:10weightlifting gear this can include a
2:08:12weightlifting belt knee sleeves elbow
2:08:14sleeves and wrist wraps all of these
2:08:16have the potential to reduce injury by
2:08:18different mechanisms for example weight
2:08:20belts allow a lifter to increase
2:08:22intraabdominal pressure which reduces
2:08:24spinal loading during lifting wrist
2:08:26wraps act as a sort of brace to maintain
2:08:28a solid wrist joint and sleeves help
2:08:30keep a joint warm while offering some
2:08:32assistance however for those to work
2:08:34properly they must be used correctly as
2:08:36many General lifters are unaware of
2:08:38their proper use wrist wraps go around
2:08:41the wrist to minimize wrist movement
2:08:43many lifters will actually wear them
2:08:45below the wrist which offers no support
2:08:48sleeves go over the joint where the main
2:08:50concern is a snug Fit weight belts
2:08:52should be worn around your belly button
2:08:54and tightened as you breathe in this
2:08:56allows you to press against the belt to
2:08:58create a greater intraabdominal pressure
2:09:01with what's known as the vava maneuver
2:09:03this provides greater core strength and
2:09:05helps protect the spine a few tips there
2:09:08are a plethora of reasons why your body
2:09:10might hurt during exercise however here
2:09:12are three tips for some of the more
2:09:14commonly reported aches and pains if
2:09:16your shoulder is prone to pain switch to
2:09:18dumbbells as they allow more mobility in
2:09:20the shoulder compared to a barbell bring
2:09:22your elbows inward slightly during your
2:09:24overhead pressing to relieve pressure in
2:09:26your joint during horizontal pressing
2:09:28keep your elbows tucked also a landmine
2:09:31press works great if you're prone to
2:09:33elbow pain try using a neutral grip this
2:09:35takes the pressure off your extensors
2:09:37and extenders which in turn relieves
2:09:39pressure from your elbow if your knee
2:09:41already hurt stay away from exercises
2:09:43that bring your knee forward to be clear
2:09:45these exercises aren't bad for your
2:09:47knees however if you do have knee pain
2:09:49it can cause the pain to flare up up for
2:09:52example many lifters report pain
2:09:53subsides by performing reverse lunges
2:09:56rather than lunges you can also
2:09:58concentrate on concentric movements only
2:10:00such as deadlifts continue training in
2:10:02this manner until your joint heals and
2:10:04gradually increase the range of motion
2:10:06and load as always if something hurts
2:10:09stop and never work through pain
2:10:11application the very first thing you
2:10:13want to do is follow a properly
2:10:15structured program if you have the
2:10:17resources seriously consider buying one
2:10:19from a qualified coach before you start
2:10:21using heavier loads for the exercises be
2:10:23sure you spend the time needed to
2:10:25familiarize yourself with them pay
2:10:27attention to using proper form as well
2:10:29further be sure to include Mobility work
2:10:31in your program as you work through your
2:10:33program use appropriate progression to
2:10:35increase the intensity keeping your own
2:10:37personal needs in mind A good rule is to
2:10:40increase the load no more than 5 to 10
2:10:42lbs every week for upper body exercises
2:10:45and no more than 10 to 20 lbs for lower
2:10:47body exercises go even slower if you can
2:10:50at home remember to eat a diet that
2:10:52consists of primarily Whole Foods and
2:10:54don't go on any extreme diets with crazy
2:10:57calorie deficits if you must for
2:10:59whatever reason become accustomed to it
2:11:01before exerting high amounts of energy
2:11:03in the gym at night aim to get at least
2:11:057 hours of quality sleep this could have
2:11:08the largest influence on inuries as it
2:11:10keeps your mind sharp while allowing
2:11:12muscles to recover better always be
2:11:14mindful of how you feel if you're
2:11:16feeling especially fatigued one day
2:11:18consider taking the day off in fact you
2:11:20may even need a full D Lo monitor your
2:11:23recovery and performance levels and when
2:11:25they feel off have a rest when doing
2:11:27heavy lifts have either a spotter or
2:11:29safety bar setup if you're using a
2:11:31spotter speak to them before the lift if
2:11:33using safety bars be sure they're set up
2:11:35appropriately if you decide to use gear
2:11:38take the time to learn how to wear it
2:11:40properly a little time spent on proper
2:11:42usage can save you from injury later and
2:11:44always simply be mindful about what's
2:11:47going on around you anything can happen
2:11:49and often you'll only have a fraction of
2:11:51a second to respond the first time we
2:11:53went to a gym we worked with a personal
2:11:55trainer they asked what our goal was
2:11:57which was of course to get shredded so
2:11:59we replied that we wanted to gain some
2:12:01muscle while losing fat the trainer
2:12:03stepped back and said yeah that's not
2:12:05going to happen you can't lose weight
2:12:07and gain muscle at the same time what a
2:12:09bummer but how many times have you heard
2:12:11that from someone it's impossible to
2:12:13build muscle and lose fat at the same
2:12:15time well we have good news for you yes
2:12:18you can and this video is going to show
2:12:20you how you can run successful body
2:12:22recomposition and it's actually not that
2:12:24hard in fact there's just three key
2:12:26points to follow so here we go in the
2:12:29past the term body recomposition was
2:12:31rarely ever mentioned it refers to the
2:12:33process of losing fat and gaining muscle
2:12:35at the same time and has been considered
2:12:37the Holy Grail of training however all
2:12:39the serious lifters knew this was just a
2:12:41pipe dream to see progress you either
2:12:44trained for fat loss or you trained for
2:12:46muscle if you wanted to gain muscle
2:12:48without getting fat you have to do it in
2:12:50Cycles by part taking in multiple bulks
2:12:52and cuts everyone knew that this was
2:12:54mainly believed since fat loss is a
2:12:56catabolic process while building muscle
2:12:58is an anabolic one trying to do both at
2:13:00once would cause something termed
2:13:02metabolic antagonism resulting in the
2:13:04stalemate what's crazy is that this was
2:13:07the primary school of thought up until
2:13:09not that long ago in fact studies
2:13:11researching body recomposition don't
2:13:12even start to become a real thing until
2:13:15around 2020 if anything a body
2:13:17recomposition was believed to only be
2:13:19possible for two groups of people the
2:13:21the first group are newbies the basic
2:13:23explanation was that these individuals
2:13:25were so new to the stimuli of exercise
2:13:27their bodies had stronger reactions and
2:13:29thus was able to have a successful body
2:13:31recomposition however as you train more
2:13:34your body needs more specific stimuli to
2:13:36grow and the response occurs to a
2:13:38smaller and smaller degree and it goes
2:13:40by quick once you've been Lifting for
2:13:42just a year you can say bye-bye Rec
2:13:44comps the second group are those with a
2:13:46high percentage of body fat the theory
2:13:48behind this is that their body has so
2:13:50much ESS fat there's plenty of energy
2:13:53readily available even if they're in a
2:13:54deficit the body can still access
2:13:56calories from the excessive stored fat
2:13:59however as their body fat percentage
2:14:00lowers their calories are less
2:14:02accessible meaning your body won't have
2:14:04the energy to build muscle in a caloric
2:14:06deficit so again the leaner you become
2:14:09the harder it gets to run a successful
2:14:10recomposition so was this line of
2:14:12thinking completely wrong well actually
2:14:15they were kind of right when it comes to
2:14:17these two groups of people both lifting
2:14:18newbies and those with high body fat
2:14:20percentage
2:14:21they really will be more likely to see
2:14:23better results in their recomposition
2:14:25where the error in the thinking lies is
2:14:27with the idea that the other groups of
2:14:28people can't perform successful
2:14:30recomposition as well this includes
2:14:32those that have a lower body fat
2:14:33percentage and those who have been
2:14:35training for longer periods of time now
2:14:37this is where our knowledge of exercise
2:14:39science and body recomposition has
2:14:41recently grown later there's been an
2:14:43influx of studies which show that these
2:14:45recompositions are not only possible but
2:14:48possible for virtually everyone even
2:14:50Elite athletes
2:14:51this means you too can run a successful
2:14:53recomposition and build muscle and lose
2:14:55fat at the same time if you follow the
2:14:58guidelines we're going to give you so
2:15:00get ready because a lot of these studies
2:15:01are relatively new like within just the
2:15:04past few years meaning this might be the
2:15:06first time you've heard these
2:15:07conclusions all right here we go and we
2:15:09want you to pay special attention to
2:15:11this next part we hope you're paying
2:15:13attention to everything but we really
2:15:15want you to pay attention to this
2:15:16upcoming info since we're now going to
2:15:18tell you what factors will determine a
2:15:21successful body recomposition we're
2:15:22going to walk through some actual
2:15:24studies assess their outcomes and then
2:15:26apply the information to our training
2:15:28let's start with nutrition out of all
2:15:30the variables that will go into your
2:15:31recomposition perhaps the most important
2:15:34aspect is going to be your nutrition we
2:15:36don't say that lightly as everything is
2:15:38of utmost importance however when we
2:15:40look at all the studies on successful
2:15:41Rec comps nutrition is addressed
2:15:44consistently specifically your protein
2:15:46intake upping your protein intake is
2:15:48probably the most important practice
2:15:50you'll need to ad opt to support your
2:15:51recomposition in fact it seems to be the
2:15:54key to see how effective it is let's
2:15:56look at a study from Dr Jose Antonio of
2:15:58issn that was performed in 2015 in it 48
2:16:02resistance trained men and women with an
2:16:04average of 2.4 years of training
2:16:06followed an 8-week Progressive program
2:16:09using a 5-day split so right off the bat
2:16:12you can see these weren't lifting
2:16:13novices these 48 individuals were then
2:16:16put into two different groups which
2:16:17differed only by one main variable their
2:16:20protein intent we should note they also
2:16:22increased their caloric intake but we
2:16:24can tell you now that this did not lead
2:16:26to what you think it did so the normal
2:16:28protein group was supposed to eat 1.8 G
2:16:31per kilogram of body weight but they
2:16:33actually ended up eating more protein
2:16:34than instructed 2.3 G per kilogram as
2:16:37far as calories they ate 29.3 calories
2:16:40per kilogram of body weight for example
2:16:42a 100 kg or 220 lb person at 2930
2:16:47calories now the high protein group ate
2:16:49a whopping three .4 g of protein per
2:16:52kilogram of body weight which resulted
2:16:54in 35.7 calories per kilo of body weight
2:16:58so in this group a 100 kg person would
2:17:01have eaten 3570 calories and what
2:17:03happened after the 8 weeks of training
2:17:05was surprising first both groups saw a
2:17:08successful recomposition further both
2:17:10gained on average 1 and 1/2 kg of muscle
2:17:13however things differed when it came to
2:17:15Fat Loss the high protein group lost on
2:17:18average 1.6 kg of fat while the normal
2:17:21protein group only lost 0.3 kg this
2:17:25resulted in a greater decrease than that
2:17:27of the normal protein group with a loss
2:17:29of 2.4% versus
2:17:320.6% to be clear even though the high
2:17:34protein group consumed nearly 22% more
2:17:37calories at 35.7 per kilog versus 29.3
2:17:41per kilg they lost five times more fat
2:17:44than the low protein group this means an
2:17:4780 kg man would still lose more weight
2:17:49even though they were eating an extra
2:17:51500 calories a day how is that possible
2:17:54the most likely reason is due to
2:17:56protein's high thermal effect of food
2:17:58the thermal eff of food is basically the
2:18:00amount of calories needed to actually
2:18:02digest and transport the food as you can
2:18:04imagine protein is significantly harder
2:18:06for your body to digest think steak
2:18:08versus rice it's estimated that protein
2:18:11has a thermal effect of food of around
2:18:1320 to 30% that means if you eat 1,000
2:18:15calories of protein your body will burn
2:18:172 to 300 calories just to digest it to
2:18:20further illustrate this Dr Antonio did
2:18:23another high protein study using 4.4 G
2:18:26per kilogram even though the individuals
2:18:28in the high protein group ate 800 more
2:18:30calories they did not see any gain in
2:18:33fat so how does this apply to you well
2:18:36while your protein intake seems to be
2:18:37the key part of your diet for
2:18:39recomposition your training still
2:18:41matters eating a ton of chicken and
2:18:43steak will definitely get your protein
2:18:44up but it's not enough on its own to
2:18:46significantly increase muscle mass you
2:18:48know how hard you need to train to G
2:18:50gain muscle under normal conditions well
2:18:52when you're doing a recomposition it's
2:18:54even harder in 2016 Dr Antonio performed
2:18:57yet another study using high protein
2:18:59diets these individuals ate anywhere
2:19:01from 2.3 to 3.2 G per kilogram of body
2:19:05weight while following a resistance
2:19:07training program however unlike in his
2:19:09earlier study these individuals saw no
2:19:11significant improvements in their body
2:19:13composition even though they trained for
2:19:15a year so why are we telling you about a
2:19:17study with no results well that's
2:19:19because it actually has sign significant
2:19:21implications Dr Antonio addressed this
2:19:23contradicting result and noted one
2:19:25primary difference between the two
2:19:27studies you see the individuals in his
2:19:282015 study were put on a proper
2:19:31resistance training program which
2:19:32utilized periodization and Progressive
2:19:35overload periodization is a method of
2:19:37altering the total volume and load you
2:19:39lift throughout your program to create
2:19:41different stimuli for greater adaptation
2:19:43in other words instead of lifting just
2:19:45three sets of 10 Reps for exercises you
2:19:47might also use three sets of five reps
2:19:49and three sets of 15 reps in this study
2:19:52they used four rep ranges to hit the
2:19:53muscle including three sets of five reps
2:19:56three sets of eight reps three sets of
2:19:5810 reps and three sets of 12 reps the
2:20:00study also used Progressive overload
2:20:03Progressive overload is the principle
2:20:04that says to ensure consistent growth
2:20:06you must constantly place a slightly
2:20:09larger Demand on the muscle over time in
2:20:11other words you need to lift more weight
2:20:13more reps or more sets in comparison
2:20:16those in his 2016 study trained but were
2:20:18simply instructed to train quote as
2:20:20usual in other words they weren't using
2:20:22a well structured training program with
2:20:24that said they still tracked their
2:20:26training including their volume and it's
2:20:28here that the researchers found out the
2:20:30likely cause for no improvement there
2:20:32was no increase in total training volume
2:20:35this is a crucial Factor training volume
2:20:38is basically the total amount of work
2:20:39you perform in the weight room this
2:20:41might be calculated as set volume which
2:20:43measures the amount of working sets or
2:20:45total volume which is the summation of
2:20:48all the weight you lifted found by the
2:20:50equation sets times reps times load by
2:20:53not increasing their total volume the
2:20:55study group essentially never increased
2:20:57the amount they lifted throughout the
2:20:59program so they never put a greater
2:21:01stress on their muscles in this
2:21:02condition we shouldn't expect to see any
2:21:04increase in muscle mass you see volume
2:21:06is the most important variable that
2:21:08influences muscle growth there have been
2:21:10dozens of studies that show a clear dose
2:21:12response relationship with volume and
2:21:15muscle growth if you want your muscles
2:21:16to grow you have to increase your volume
2:21:19those in this study didn't in fact
2:21:21that's exactly what Dr Antonio concluded
2:21:23in his study saying thus one would
2:21:26speculate that without significant
2:21:27changes in the training stimulus the
2:21:29mere provision of extra protein would
2:21:31likely not lead to changes in body
2:21:33composition therefore don't forget the
2:21:35same principles apply for muscle growth
2:21:37when you're doing a recomposition this
2:21:39means you must increase the volume on a
2:21:41weekly basis if you don't you'll still
2:21:44maintain your muscle mass but there will
2:21:46be not enough stimuli for more growth
2:21:48now let's take a closer look at what the
2:21:50actual programs entailed going back to
2:21:52Dr Antonio's 2015 study we already
2:21:55discussed how it utilized periodization
2:21:57with Progressive overload more
2:21:59specifically the trainees were put on a
2:22:015-day split with 5 to eight exercises in
2:22:04each session the exercises included Your
2:22:06Basics such as bench press machine
2:22:08military press dips lat pull down and
2:22:11back squats now let's look at another
2:22:13study from 2018 which saw a successful
2:22:16body recomposition with female physique
2:22:18competitors this study used a 4-day appr
2:22:20Lower Split for an 8we program this
2:22:22equated to two upper body and two lower
2:22:25body sessions each week the upper body
2:22:27days used six exercises per session and
2:22:30included exercises such as barbell rows
2:22:32overhead press and assisted pull-ups the
2:22:35lower body day used five exercises per
2:22:37session and included back squats
2:22:39deadlifts and hip thrusts further it too
2:22:41used periodization training throughout
2:22:43the 8 weeks using rep ranges of 3 to 5 9
2:22:46to 11 and 14 to 16 now this study also
2:22:50used used hit or high-intensity interval
2:22:53style training participants completed a
2:22:55prescribed amount of 30second Maximum
2:22:57efforts with their choice of exercise
2:22:59such as treadmill cycling Etc starting
2:23:02with four rounds in weeks 1 and two they
2:23:04added one set every two weeks Ending by
2:23:06performing seven sets on week 7 and 8 we
2:23:09want to point out that this study also
2:23:11looked at high protein 2 1/2 G per
2:23:13kilogram versus low protein of 0.9 G per
2:23:17kilog at the end of the study the
2:23:19participants in the high protein group
2:23:21gained 2.1 kilos of muscle versus 0.6 kg
2:23:25in the low protein group the high
2:23:26protein group also lost 1.1 kg of fat
2:23:29while the low protein group saw no
2:23:31decrease what makes this study Stand Out
2:23:34was that again the participants were
2:23:35seasoned trained physique competitors
2:23:38this meant that not only were they
2:23:39experienced lifters they also had lower
2:23:42body fat percentage this completely
2:23:44disproves the belief that only noobs and
2:23:46overweight individuals are able to run a
2:23:48successful body recomp another another
2:23:50Factor that's going to affect your
2:23:51success is your sleep so you need to get
2:23:54your z's in now let's be clear your
2:23:56sleep is always an important factor when
2:23:58you're training heck sleep is an
2:24:00important factor if you train or not
2:24:02which you'll soon see however the
2:24:04importance of sleep is Multiplied when
2:24:06running a body recomposition to see how
2:24:08much of a role sleep plays in your body
2:24:10composition pay attention to this eye
2:24:12opening study from 2018 in it 41
2:24:15overweight individuals were put on an
2:24:178we calorie restricted diet which
2:24:19equaled about a 30% % reduction in their
2:24:21Baseline calories everything was similar
2:24:23except one variable you guessed it their
2:24:26sleep one group had a normal amount of
2:24:28sleep while the other sleep was cut
2:24:30short but not by that much they probably
2:24:32didn't want the study to be too cruel so
2:24:34the Sleep restriction group simply
2:24:36missed out on 1 hour of sleep of their
2:24:38Baseline which equated to about 6 and
2:24:401/2 hours of sleep however what's
2:24:43interesting is that this was only for 5
2:24:45days a week the other two days they were
2:24:46allowed to sleep as much as they wanted
2:24:48which equated to about 1 hour longer
2:24:50than their baseline or 8 and 1/2 hours
2:24:53this was to mimic real life and the idea
2:24:55of catching up on the weekend what they
2:24:57found was that both groups lost the same
2:24:59amount of body weight 3.2 kg however
2:25:02what is crazy is where the weight came
2:25:04from since they didn't lose weight in
2:25:06the same ways the median proportion to
2:25:09Fat Loss was 83% for normal sleep and
2:25:1258% for sleep deprivation that means
2:25:14that the normal sleep group showed a
2:25:16significantly greater ability to burn
2:25:18fat while they slept on the flip side
2:25:21the median proportions of lean mass loss
2:25:23was 17% for the normal sleep group and
2:25:2639% for the sleep deprivation group that
2:25:29means you could expect to burn twice as
2:25:31much muscle if you're sleep deprived
2:25:33when put together this means that
2:25:35getting normal sleep primes the body to
2:25:37preserve muscle and burn fat similar
2:25:39results were seen in another study where
2:25:415 and 1/2 hours of sleep opposed to 8
2:25:43and 1/2 hours resulted in 55% less fat
2:25:47burned and 60% more muscle burn we
2:25:50should note that these groups weren't
2:25:52involved in resistance training however
2:25:54this shows just how beneficial sleep can
2:25:56be considering that just about every
2:25:58other studies shows sleep deprivation is
2:26:00associated with poor performance and
2:26:02composition outcomes you should
2:26:04definitely be getting to bed early if we
2:26:06were trying to lose fat and build
2:26:08muscles simultaneously after looking at
2:26:10the science it seems that running a
2:26:12recomposition isn't terribly different
2:26:14from General muscle gain the primary
2:26:16difference is the high amount of protein
2:26:18you eat and the overemphasis of of
2:26:20progressive overload the thing is when
2:26:22we say high protein we mean higher than
2:26:25normal protein intake for bodybuilders
2:26:27which is already considered high but we
2:26:30have some specific tips that'll benefit
2:26:31anyone not just professionals and
2:26:34competitors remember that when people
2:26:36ate protein in the amount of 2.3 G per
2:26:39kilogram of body weight they would still
2:26:41have a successful recomposition however
2:26:43eating more upwards of 3.3 G per kilog
2:26:46produce significantly better results
2:26:49therefore you should try to maintain as
2:26:50high a protein intake as possible but
2:26:53try to make 2 and2 G per kilogram your
2:26:55minimum this is the amount used in the
2:26:57study with the physique competitors
2:26:59doing so is going to take more intention
2:27:00on your part getting in this much
2:27:02protein can be tough so make sure to use
2:27:05a highquality protein powder to Aid in
2:27:07your protein intake in addition also
2:27:09consider taking advantage of a pre-sleep
2:27:11protein shake not only will this
2:27:13increase your overall protein intake
2:27:15studies show that consumption of 20 to
2:27:1740 G of casine approximately 30 minutes
2:27:20before sleep will improve recovery and
2:27:22possibly Aid in Greater muscle growth
2:27:24the reason caseine is mentioned
2:27:26specifically is it slow digesting this
2:27:29results in a longer steady heightened
2:27:30rate of muscle protein synthesis as
2:27:32opposed to whe this protein should then
2:27:34be divided into four to six feedings
2:27:36across the day this will ensure your
2:27:38body has a steady flow of amino acids to
2:27:41Aid in Muscle Recovery and prevent any
2:27:43breakdown of muscle second get your
2:27:45calories right for normal weight loss
2:27:47the guideline is to eat a 3 to 500
2:27:49calorie deficit however this is when
2:27:52losing weight is your primary goal when
2:27:54it comes to a body recomposition
2:27:56prescribing calories gets a bit more
2:27:58nuanced if you're able to maintain very
2:28:00high levels of protein you can
2:28:01theoretically get away with eating more
2:28:03calories remember Dr Antonio's study the
2:28:06higher protein group Aid an extra 6.3
2:28:09calories per kilogram yet still lost
2:28:11more weight however we can also
2:28:13anecdotally look at what happens when
2:28:15new trainees and overweight people do a
2:28:17recomposition these groups are generally
2:28:19in caloric deficit but their body is
2:28:21able to still build muscle therefore
2:28:23when you start stay in a deficit but
2:28:26toward the lower end like 300 Max like
2:28:29always you will then need to assess your
2:28:31weight and composition As you move
2:28:32forward to see if you need to make
2:28:34adjustments a quick note on tracking
2:28:36your progress it's going to be tough as
2:28:38you'll need access to some sort of body
2:28:40composition testing but this is the only
2:28:42way to actually tell if weight
2:28:44fluctuation is coming from muscle gain
2:28:46fat loss fat gain Etc and if you do have
2:28:49access be sure to use the same machine
2:28:51every time you test third utilize a
2:28:54proper resistance training program this
2:28:56primarily means using a program that
2:28:58emphasizes Progressive overload by
2:29:00increasing your weekly training volume
2:29:02in addition the two studies we talked
2:29:04about focused on using bigger compound
2:29:06movements bench press chinups squats
2:29:09overhead press Etc make this the
2:29:11majority of your training also don't
2:29:14forget that we looked at two successful
2:29:15studies that both utilized periodization
2:29:18unfortunately as of today there are no
2:29:20studies that have compared different
2:29:22training methods in recomposition for
2:29:24example periodized versus non-p
2:29:26periodized so we can't say for sure that
2:29:28a periodized plan will definitely work
2:29:31better however we can say a periodized
2:29:34plan was successful in multiple studies
2:29:37but keep in mind that running a
2:29:38recomposition will take time it's a
2:29:40slower process but it cuts out the need
2:29:42to bulk and cut it makes it very useful
2:29:44for anyone who hates the yo-yoing of
2:29:46bulking and cutting or if there's anyone
2:29:48who just really doesn't want a game
2:29:50weight in bulk regardless of your reason
2:29:52the successful body recomposition cuts
2:29:54out all the extra steps it may take some
2:29:56time to see how your body responds and
2:29:59how much control you have over your
2:30:00protein intake however once you do it's
2:30:03bye-bye to the endless cycle of bulking
2:30:05and cutting and hello to a bigger and
2:30:07more shredded body simultaneously you
2:30:10will never see a more significant
2:30:12transformation than in your first 365
2:30:15days of training your muscles are simply
2:30:17primed for growth this glorious time of
2:30:20unsubstantiated growth has been termed
2:30:22newbie gains and will be unmatched for
2:30:25the rest of your lifting career but to
2:30:27what extent can you really expect your
2:30:29muscles to grow in your first year of
2:30:30lifting and are there ways you can
2:30:32maximize your potential we'll explain
2:30:34this period of awesome gains in Greater
2:30:36detail and provide specific answers to
2:30:38both those questions why do you want to
2:30:40start going to the gym it's the first
2:30:42question most trainers ask but honestly
2:30:45we don't even need to give you time to
2:30:47think as we already know the answer to
2:30:49get big if you're like the vast majority
2:30:51of lifters who have given themselves
2:30:52this new goal in life one of your
2:30:54primary reasons to even start lifting is
2:30:57to grow muscle but how much can we
2:30:59reasonably expect to grow in one year to
2:31:01answer that let's first start with a
2:31:02short story in 1973 a man named Casey
2:31:06vator joined one of the craziest studies
2:31:08in sports science that we've ever seen
2:31:10called the colorado experiment where
2:31:12Arthur Jones the inventor of Nautilus
2:31:14training equipment conducted a 28-day
2:31:16study to prove that rapid muscle
2:31:18hypertrophy was possible possible in it
2:31:21a group of men trained every other day
2:31:23using a special program this program
2:31:25included performing one set of 10 to 14
2:31:27different exercises each set was done to
2:31:30complete failure which is where you
2:31:32can't even complete even a single
2:31:34repetition at the end of each set after
2:31:36the study Casey had gained an
2:31:37astonishing 63 lbs of muscle you heard
2:31:41that right it's reported that Casey had
2:31:43gained 63 lb of muscle in just 28 days
2:31:47so does this mean you can expect to see
2:31:49those same results
2:31:50well probably not depending on who you
2:31:52ask this story is either a testament to
2:31:54dedication or a simple example of great
2:31:56marketing and even if it was true it
2:31:59would be a one in a billion experience
2:32:01still thanks to social media and
2:32:03influencers we are constantly bombarded
2:32:05with absolutely insane body
2:32:06Transformations that spew out completely
2:32:08unrealistic numbers those bogus claims
2:32:11lead to many starting their fitness
2:32:12journey with the expectation that
2:32:14they'll be gracing the covers of Fitness
2:32:16mags in just 365 days if putting on mus
2:32:20was as easy as putting on fat that might
2:32:22be true unfortunately it's not a wise
2:32:24person once said good things come to
2:32:26those who wait another wise person also
2:32:28said slow and steady wins the race and
2:32:31both of those quotes can be applied to
2:32:33building muscle that's because building
2:32:35muscle is a long slow process that takes
2:32:37consistency and dedication however if
2:32:40you stick with it you'll surely be
2:32:42rewarded for your hard work and luckily
2:32:44one year is more than enough time to see
2:32:46some amazing results in fact it'll
2:32:48probably be your best year to determine
2:32:50how much muscle we can expect to grow in
2:32:52one year for a newbie we must first
2:32:54examine the rate at which muscle grows
2:32:57in7 a large meta study was conducted
2:32:59that looked over 200 studies to identify
2:33:02the average increase in muscle mass that
2:33:04occurred with differences in training
2:33:06variables the study looked at individual
2:33:08muscles and tracked how much they grew
2:33:10each day for quadriceps the average
2:33:12increase seen under training was
2:33:150.11% per day but some grew as fast as
2:33:180.26%
2:33:19for biceps the average increase was
2:33:220.20% per day with
2:33:250.33% being the largest keep in mind
2:33:27that the studies being looked at
2:33:29included both trained and untrained
2:33:31individuals using a plethora of
2:33:33different variables with that in mind
2:33:35untrained and sedentary individuals will
2:33:37tend to have a greater response due to
2:33:39the novelty of the stimuli however even
2:33:42within this group of new lifters there's
2:33:43still a large variety of response the
2:33:46old adage life isn't fair also applies
2:33:48to building muscle in your First Year
2:33:50everyone has a different story to tell
2:33:52for example take a look at this study in
2:33:542005 that examined the difference in
2:33:56muscle growth and untrained subjects
2:33:58undergoing bicep training this was a
2:34:01huge study using 585 men and women who
2:34:04had not trained in at least one year
2:34:06they were then put on a 12-week
2:34:08progressive overload program which is a
2:34:10type of strength training that involves
2:34:11gradually increasing the intensity or
2:34:14difficulty and the results well they
2:34:16were mixed on average the trainee's
2:34:18biceps increased by 15 to 20% over the
2:34:21entire 12 weeks however some trainees
2:34:24saw an increase of
2:34:2555% but at the same time some trainees
2:34:28actually saw a decrease of 5% this means
2:34:31there was a range of - 5% to plus 55% on
2:34:35muscle growth so what causes the
2:34:38difference in growth well a few things
2:34:41first the one area you have no control
2:34:43over genetics our individual genetics
2:34:46can exert great effort on how much
2:34:48muscle we grow for example of mutation
2:34:50in your mtsn Gene your mtsn Gene is
2:34:54responsible for encoding what's known as
2:34:56myostatin myostatin regulates muscle
2:34:58growth by actually impeding it in other
2:35:00words when myostatin is present it
2:35:02prevents muscle growth research has
2:35:04found that when there are mutations in
2:35:06this mtsn Gene it prevents the
2:35:08production of MileStat as a result the
2:35:11individual is able to grow significantly
2:35:13more muscle faster in fact it's reported
2:35:15that Pro strongman Eddie Hall has this
2:35:18mutation a real life Hercules on the
2:35:20other hand there are what are called
2:35:22non-responders or those who don't
2:35:24respond to the stimuli of resistance
2:35:26training in the same degree as quote
2:35:28normal people a 2011 study attempted to
2:35:31identify what caused differences in
2:35:33muscle growth so they placed 56 active
2:35:35but untrained men on a 5day a week
2:35:37training program for 12 weeks at the
2:35:40same time they were looking for the
2:35:41presence of something called micro RNA
2:35:44these micrornas are non-coding RNA
2:35:46molecules that regulate muscle protein
2:35:49synthesis then they compared the muscle
2:35:51gain of the top 20% with the bottom 20%
2:35:54and found that there could be up to a
2:35:56four times difference in muscle growth
2:35:58between the highest and lowest groups in
2:36:00addition there was a correlation between
2:36:02expressions of various micro rnas with
2:36:05the low and high responders
2:36:07unfortunately or even fortunately
2:36:09depending on where you land on the
2:36:10Spectrum there's absolutely nothing you
2:36:12can do about this so while it's
2:36:14interesting to know let's look at some
2:36:16factors you do have control over during
2:36:18your first year first to optimize your
2:36:20muscle growth you have to eat right when
2:36:22we train we place a ton of stress on our
2:36:24bodies this stress breaks down muscle
2:36:27which then requires fuel to rebuild
2:36:29short disclaimer there's a ton of nuance
2:36:31with losing fat and gaining muscle
2:36:33together and we'll touch on that later
2:36:35but generally you need to focus on one
2:36:37or the other so first you need to eat
2:36:40you need those calories for energy to
2:36:42build new muscle in fact without it you
2:36:44might actually lose muscle therefore
2:36:46getting in a daily surplus of 3 to 500
2:36:48calories will help Max maximize your
2:36:50growth second you got to up your protein
2:36:52protein is made up of amino acids the
2:36:55building blocks of muscle which are
2:36:56responsible for repairing damaged muscle
2:36:59and promoting muscle growth your new
2:37:01training will cause extra muscle damage
2:37:03increasing your protein needs skimping
2:37:05out on protein as a new lifter could
2:37:07literally mean forfeiting gains in your
2:37:09first year and there's studies to back
2:37:11this up in 2007 a study used 19
2:37:14untrained men in a 10we resistance
2:37:16training study these men were put into
2:37:18two groups the first group consumed a
2:37:21protein-free shake with 20 G of dextrose
2:37:24before and after training so 40 G total
2:37:27the second group drank a shake
2:37:28consisting of 20 g of protein before and
2:37:31after training also 40 G total every
2:37:34other variable was virtually the same
2:37:36including their program at the end of 10
2:37:38weeks the carb group gained 2.7 kg of
2:37:41muscle mass while the protein group
2:37:43gained 5.6 kg almost two times as much
2:37:47with that said try to eat at least at
2:37:49least 1.6 g of protein per kilogram of
2:37:52body weight however 2 G per kilogram
2:37:55might even produce better results and
2:37:57here we need to talk about carbs we know
2:37:59that keto and low carb diets are all the
2:38:01rage these days we're not going to get
2:38:03into the intricacies of Keto but we will
2:38:05say don't do it if building muscle is
2:38:07your goal while researchers still don't
2:38:09understand the exact mechanisms new
2:38:11research shows that carb intake has a
2:38:13role in muscle hypertrophy as such
2:38:15Studies have found that keto can affect
2:38:17the total amount of muscle one can gain
2:38:19to see this play out with untrained
2:38:21lifters let's look at another study in
2:38:242020 this study specifically looked at
2:38:26the effect of Keto on untrained
2:38:28individuals the study put two groups of
2:38:30trainees on a resistance program for 8
2:38:32weeks a keto group and a traditional
2:38:35diet Group after the 8 weeks of training
2:38:37the trainees on a keto diet made no
2:38:39notable changes in lean body mass on the
2:38:41contrary those who followed a
2:38:42traditional diet saw an increase of 2.8
2:38:45kg it's important to note that both
2:38:47groups ate 2 g of protein per kilogram
2:38:50of body weight so the only difference
2:38:52was the amount of carbs with that in
2:38:54mind save the low carb diets for later
2:38:56as they're definitely not ideal when
2:38:58muscle mass is your number one goal
2:39:00what's considered low carb there's no
2:39:03specific definition but you'll likely
2:39:04see much better results with at least 2
2:39:06to three gram of carbs per kilogram of
2:39:08body weight another Factor that'll
2:39:10affect muscle gain in your first year is
2:39:12supplements will you do this 100%
2:39:15natural or will you use some nutrition
2:39:17supplements while we already talked
2:39:19about protein shakes now we're going to
2:39:21talk about things like creatin and well
2:39:23we're just going to talk about creatin
2:39:25that's because creatin is by far the
2:39:26most powerful supplement on the market
2:39:29it's the most studied and the most
2:39:31effective supplement we can take to
2:39:32increase our muscle growth if you're
2:39:34trying to increase muscle mass and not
2:39:36taking creatin you're doing it wrong in
2:39:38long-term studies trainees taking
2:39:40creatin gained up to twice as much
2:39:42muscle mass as those who didn't this
2:39:44equates to about an extra 4 lbs in 12
2:39:47weeks of training in short you should
2:39:49expect to gain a lot more muscle during
2:39:51your first year of training if you're
2:39:52taking creatin but wait genetic strikes
2:39:55again while creatin is fantastic
2:39:58genetics plays a role here too there's
2:40:00about a 20% chance you're either a
2:40:02non-responder or a quasi responder to
2:40:04creatin if this is you you're not going
2:40:06to see the same results as responders
2:40:09and of course then there's your actual
2:40:10training everyone wants a secret program
2:40:13to put on as much muscle mass as
2:40:14possible well it turns out that it
2:40:16doesn't really matter what you do during
2:40:18your first year of training that is as
2:40:20long as you follow some basic guidelines
2:40:22first follow a program emphasizing
2:40:24Progressive overload that means
2:40:25following a program that gets more
2:40:27difficult over time your body will
2:40:29quickly acclimate to whatever you're
2:40:31doing so you have to keep challenging it
2:40:33you're simply not going to grow if you
2:40:35don't give your body a reason second
2:40:37concentrate on increasing that
2:40:39Progressive overload by increasing total
2:40:41volume during your first year this extra
2:40:43volume will be able to come from Simply
2:40:45adding small increments of weight on the
2:40:47bar more weight on the bar equals bigger
2:40:49muscles third studies show that training
2:40:51a muscle two to three times a week
2:40:53provides the best results this is true
2:40:55for both trained and untrained
2:40:57individuals that means you've got to
2:40:59give your body time to rest even if
2:41:01you're excited to hit the gym every
2:41:02single day you've got to give your body
2:41:04some time to relax and grow those
2:41:06muscles you're working on Fourth train
2:41:08with maximal intensity or very close to
2:41:11it some Studies have shown that when
2:41:13trained to failure untrained individuals
2:41:15can see maximal progress when using just
2:41:17one set in the upper body muscles in
2:41:20recent years there's been growing
2:41:21evidence that it's better to train a
2:41:23couple reps shy of failure as it
2:41:26produces similar amounts of hypertrophy
2:41:28and strength while reducing overall
2:41:30fatigue but regardless of whether you go
2:41:32to failure or stop just before the real
2:41:35point is that intensity plays a major
2:41:37role especially in untrained lifters and
2:41:40fifth stick with compound movements your
2:41:42first year that means exercises like
2:41:44squats bench press and deadlifts
2:41:46multiple Studies have shown that when
2:41:48training appropriately a single-joint
2:41:50exercise like seated leg curls provide
2:41:52no benefit to a training program for
2:41:54novice lifters on the other hand
2:41:56compound exercises not only decrease the
2:41:59time needed they also elicit greater
2:42:01gains in strength so we're not saying
2:42:03don't ever use isolation but focus on
2:42:05using compound movements to make up the
2:42:07majority of your program especially
2:42:10during your first year so we just
2:42:11reviewed some of the factors that will
2:42:13affect your muscle growth in your first
2:42:15year but what does all this mean for us
2:42:18we've mostly been focused on those
2:42:19looking at gaining muscle in their first
2:42:21year however we know there are a lot of
2:42:23people who want to lose fat while
2:42:25gaining muscle when they first start
2:42:27training what we call a body
2:42:29recomposition in the past it's usually
2:42:31been thought that this can't happen
2:42:33however there are an increasing amount
2:42:35of studies that show this is actually
2:42:37possible this is especially true during
2:42:39your first year of training as a new
2:42:41lifter in your first year the stimuli of
2:42:44the weights will be completely new
2:42:45causing a massive response for example
2:42:48in 2006 a study using recreational
2:42:50bodybuilders showed a 10-week program
2:42:53resulted in a gain of 5 kg of muscle
2:42:55mass while decreasing one and half kg of
2:42:57fat remember these men were novices not
2:43:00completely untrained which suggests that
2:43:03100% untrained could see even better
2:43:05results as long as you don't eat an
2:43:08excess amount of calories you can
2:43:10probably expect to see a loss of fat on
2:43:12some level this will largely depend on
2:43:14your starting body fat percentage
2:43:16however just to be sure you stick with
2:43:18one goal for your first year don't try
2:43:20to get huge and shredded for that first
2:43:22summer if you're really concerned with
2:43:24dropping fat in your first year we
2:43:25recommend you eat an even higher amount
2:43:27of protein since the one common variable
2:43:30in most studies that show a successful
2:43:32body recomp is high protein Dr hos
2:43:35Antonio from issn did a fascinating
2:43:38study on just this in 2022 he used two
2:43:41groups of trainees on an 8-week program
2:43:43the two groups were a normal protein
2:43:45group who received 2 gam of protein per
2:43:47kilogram of body mass and a high protein
2:43:50group who received 3.4 G per kilogram at
2:43:53the end of the 8 weeks both groups saw
2:43:55an increase in fat-free mass of 1 and2
2:43:58kog now what's intriguing is even though
2:44:01the high protein group consumes
2:44:02significantly more calories than the
2:44:04normal group due to the additional
2:44:06calories from the protein they actually
2:44:08had a greater decrease in body fat with
2:44:11the higher protein group losing an
2:44:12average of 1.6 kilos of fat versus 0.3
2:44:16kg lost by the normal group but how long
2:44:19must you wait to start seeing results
2:44:21fortunately for you this doesn't take a
2:44:23year far from it this is important as
2:44:26seeing growth can be just the motivating
2:44:28factor you need to keep pushing forward
2:44:30you're not going to see any noticeable
2:44:32changes right away as your body needs
2:44:33time to repair itself and grow in fact
2:44:36you'll likely see no change at all for
2:44:38the first few weeks it's going to take
2:44:39about a month to start seeing some
2:44:41noticeable results then another 1 to 2
2:44:43months to see some significant changes
2:44:45well that may seem like a long time to
2:44:47wait trust us it's worth worth it what
2:44:49seems to happen to everybody is that one
2:44:51day they wake up go to the shower and
2:44:53catch themselves in the mirror all of a
2:44:55sudden they can see all their hard work
2:44:57is paid off maybe it's a bicep vein
2:44:59poking through or your delts have a nice
2:45:01little cap whatever it is you notice
2:45:03first it's one of the best highs you'll
2:45:05get in your lifting career so what's the
2:45:07real answer how much muscle can you
2:45:09realistically expect to put on in your
2:45:11first year of training well we've gone
2:45:13over quite a few different studies and
2:45:15saw significant gains for example some
2:45:17of the studies suggest 5 K in 10 weeks
2:45:202.8 kg in 8 weeks 5.6 kg in 10 weeks or
2:45:245 kg in 12 weeks those numbers fall in
2:45:27line with what you can expect in your
2:45:28first year anywhere from half a kilog to
2:45:312 kg per month with an average of 1 kg
2:45:34per month this means you might be able
2:45:36to grow 24 kg or over 50 lbs of muscle
2:45:39in your first year well not exactly
2:45:42recall that there is a range in the rate
2:45:44of growth and while it would be nice
2:45:46those higher rates of growth won't stay
2:45:48consistent through throughout the year
2:45:49in fact you'll only see the maximum rate
2:45:51of growth for the first few months while
2:45:53there haven't really been any specific
2:45:55studies that have examined this long
2:45:57term it's estimated that the maximum
2:45:59amount of time one might see higher
2:46:00rates of growth is 20 weeks which is
2:46:02followed by a decrease with that said an
2:46:05increase of 20 to 25 lbs will be an
2:46:07average amount of muscle growth in your
2:46:09first year of training knowing how much
2:46:11you can gain is pretty cool but how does
2:46:13it impact our training well as you saw
2:46:15there was a significant amount of
2:46:17variance in the study results this
2:46:19variance is a result of the many factors
2:46:21that can affect your growth while some
2:46:22of these you can't control there are
2:46:24quite a few you can to ensure you
2:46:26maximize your growth in the first year
2:46:28we highly encourage you to remember a
2:46:30few things to maximize your gains in 365
2:46:33days first get in a 3 to 500 calorie
2:46:36Surplus second make sure you eat enough
2:46:39protein at least 1.6 g of protein per
2:46:42kilogram of body weight however eating 2
2:46:44G might produce even better results and
2:46:46may even be more effective for a body
2:46:48Recon
2:46:49remember no low carb diets eat 2 to 3 G
2:46:52of carbs per kilogram of body weight as
2:46:55for supplements if you're going to take
2:46:56one take creatin get enough rest
2:46:58including sleep 79 hours every night and
2:47:01follow a structured program that
2:47:03emphasizes Progressive overload by
2:47:05increasing volume focuses on compound
2:47:08movements and trains each muscle two
2:47:10times per week easy right but whether
2:47:13you have that mutated mstn gene or are
2:47:15stuck with regular old genes like most
2:47:17of us the amount of muscle you gain
2:47:19shouldn't really have any massive effect
2:47:21on your training your job in the gym is
2:47:23to always give 100% effort and train
2:47:26consistently then you just got to fuel
2:47:28rest and do it all over again if you do
2:47:30that you've done your job this
2:47:32repetition inconsistency is the true
2:47:34secret of maximizing your muscle mass in
2:47:36year one of training and for all of the
2:47:39years beyond that first one how long
2:47:41should you actually rest between sets to
2:47:43maximize muscle growth should you do
2:47:45your sets as quickly as possible or take
2:47:47a long break in between Queen could the
2:47:49amount of time you're actually taking be
2:47:51hurting your performance and costing
2:47:53your gains well new scientific research
2:47:55has the answer to those exact questions
2:47:57and will finally reveal how long you
2:47:59should rest between sets to optimize
2:48:01muscle growth when it comes to
2:48:03prescribing an exercise there are four
2:48:05variables you must decide on that could
2:48:07affect its outcome the load or how much
2:48:09weight to use the amount of sets to do
2:48:12the amount of repetitions or reps per
2:48:14set and finally how much rest between
2:48:17sets to use rest refers to the length of
2:48:19time spent between performing sets this
2:48:22time allows the body to recover from the
2:48:24previous set by replenishing ATP and
2:48:27letting our physiological systems come
2:48:29back to homeostasis things like our
2:48:31blood pressure and heart rate ultimately
2:48:33we rest because we're not machines our
2:48:35bodies need these periods of rest to
2:48:37perform more work therefore the issue
2:48:39isn't if we should rest it's how long we
2:48:42should rest to maximize muscle growth it
2:48:44sounds simple but this is where the
2:48:46question gets complicated depending on
2:48:48who you ask this ideal rest period may
2:48:51lay anywhere on a range of time from a
2:48:53short 30 Seconds To A Long 5 minute or
2:48:56longer rest the primary determinant is
2:48:59what the person believes the rest period
2:49:00is used for before we go further we need
2:49:03to Define what is meant by short or long
2:49:05in terms of rest short is generally used
2:49:08to define rest from 30 to 90 seconds on
2:49:11the other hand longer rest periods are
2:49:13believed to be ideal for strength gains
2:49:15this is generally described as anything
2:49:17that's 2 minutes or longer traditionally
2:49:19muscle growth has been associated with
2:49:21things like Drop sets suets and training
2:49:23to failure to elicit a thing known as
2:49:25metabolic stress metabolic stress is one
2:49:28of the three major mechanisms we need
2:49:30for muscle growth the other two being
2:49:32muscle tension and muscle damage to
2:49:34illustrate its importance in 2010 Dr
2:49:37shenfield released a large metaanalysis
2:49:39on the mechanisms of muscle hypertrophy
2:49:41in it he concludes that current research
2:49:44suggests that maximum muscle gains in
2:49:46muscle hypertrophy are achieved by
2:49:48training regimens that produce
2:49:50significant metabolic stress while
2:49:52maintaining a moderate degree of muscle
2:49:54tension not only do shorter rest times
2:49:57increase metabolic stress they're also
2:49:59believed to cause more muscle damage and
2:50:01muscle fatigue other mechanisms that
2:50:03trigger muscle growth as such in the
2:50:05past shorter rest periods have been the
2:50:07go-to prescription for maximal gains the
2:50:092010 meta mentioned before even
2:50:11recommends 60 to 90 seconds for optimal
2:50:14hypertrophy training in fact this still
2:50:16tends to be the practice most people
2:50:18follow when muscle growth is the goal
2:50:20but does that mean that it's the best
2:50:22well over recent years our understanding
2:50:24of hypertrophy training has grown quite
2:50:26a bit many of the lessons passed down as
2:50:28Canon from Jim buddy to Jim buddy have
2:50:31turned out to be well not as correct as
2:50:34we once thought and this includes what
2:50:36we know about rest periods as we move
2:50:38forward there's one thing we first want
2:50:39to address you'll often hear these
2:50:41questions phrased as which is better
2:50:44which is fine however we often hear the
2:50:46answer as absolute if Choice a is is
2:50:48better then Choice B is bad but that's
2:50:51the completely wrong way to look at it
2:50:53you need to understand that both short
2:50:55and long rest periods can be good for
2:50:57muscle growth we just have the luxury to
2:50:59determine which is optimal with that
2:51:02said let's see if we can determine the
2:51:03best amount of rest for maximum muscle
2:51:05growth to determine the optimal amount
2:51:07of time we need for rest we first need
2:51:09to determine what the ultimate goal is
2:51:11from our rest what exactly are we hoping
2:51:13to achieve from it what is it about rest
2:51:15that affects muscle growth we already
2:51:17mentioned that in the the past shorter
2:51:19rest periods were believed to be ideal
2:51:21as they allowed a greater amount of
2:51:22metabolic damage and one study that
2:51:24backs up this theory was performed in
2:51:272018 in this study two groups of
2:51:29trainees used two different loading
2:51:31schemes and rest periods the first group
2:51:33used a 20rm load that's repetition
2:51:36maximum with a 30second rest interval
2:51:39while the second group used an 8rm load
2:51:41with a 3 minute rest interval and at the
2:51:43end of the study the 30second rest group
2:51:46demonstrated more metabolic stress and
2:51:48greater hypertrophic adaptations that
2:51:51seems pretty clear using shorter rest
2:51:53periods for more metabolic stress wins
2:51:55case closed right well not exactly as we
2:51:58left out one important aspect other than
2:52:01the fact that the loads were different
2:52:02in this study the total volume was
2:52:04controlled so that both groups performed
2:52:07the same amount of volume in short
2:52:09volume is the total amount of work that
2:52:12we place on the muscle we usually
2:52:14compute this as volume equals sets time
2:52:17reps Time Low load in simple terms it's
2:52:20how much you lift with that in mind the
2:52:23volume was systematically controlled to
2:52:25remain the same for the two groups of
2:52:26lifters while this is interesting this
2:52:29isn't how the real world Works let's
2:52:31compare two possibilities let's say
2:52:33you're performing three sets of bicep
2:52:35curls which do you think will allow for
2:52:37more volume 30 seconds of rest or 3
2:52:40minutes of rest obviously using 3
2:52:42minutes would the shorter you rest the
2:52:44harder it'll be to do the same amount of
2:52:46volume multiple times remember this
2:52:48little thought experiment as it'll come
2:52:50up again therefore what the study tells
2:52:52us is that if total volume is equal then
2:52:55metabolic stress may play a determining
2:52:57factor in causing greater muscle growth
2:52:59as such in this scenario using shorter
2:53:01rests is important however this scenario
2:53:04is highly unlikely to play out in the
2:53:05real world so it's not directly
2:53:07applicable to what we're looking for
2:53:09other reason someone might suggest a
2:53:11shorter rest period is for things like
2:53:13hormonal secretion or getting the pump
2:53:16everyone has chased the pump before so
2:53:18let's look at that back in the day we
2:53:20used to think that the pump was just a
2:53:22transitory period when blood flow
2:53:24increased and engorged our muscles the
2:53:26muscle would then look extra jacked for
2:53:28a little bit and allowed us to take some
2:53:30insane social picks however the blood
2:53:32would eventually flow and youd go back
2:53:34to looking just sort of jacked well good
2:53:36news we now know that the pump actually
2:53:38plays a role in hypertrophy
2:53:40scientifically known as cell swelling
2:53:42this pump does seem to have an anabolic
2:53:44property the mechanisms aren't 100%
2:53:47clear but it's thought to have something
2:53:48to do with the buildup of metabolites or
2:53:51the triggering of anabolic hormonal
2:53:52release a simple study from 2022
2:53:55demonstrated this by comparing muscle
2:53:57swelling to muscle growth during a 6 we
2:53:59study they concluded that the greater
2:54:01the muscle swelling immediately after
2:54:03the first session of RT that's
2:54:05resistance trining the greater the
2:54:07muscle hypertrophy after RT pretty
2:54:09straightforward as greater pumps are
2:54:11built with smaller rest intervals this
2:54:14might be it everyone loves chasing the
2:54:16pump but just like before the volume for
2:54:18the groups in the study stayed the same
2:54:20for each group but once again this isn't
2:54:22how it works in reality so we again
2:54:25can't directly apply it to our own
2:54:27answer instead of going any further
2:54:28we'll just tell you right now there are
2:54:31numerous processes that increase muscle
2:54:33growth a lot however there is one
2:54:35training variable that sits as king and
2:54:37this brings us to what we now know we
2:54:39want to achieve as you probably have
2:54:42guessed from our examples above
2:54:43increasing total volume should be the
2:54:46primary goal for our rest periods what
2:54:48about the other variables such as
2:54:49metabolic stress keep in mind those are
2:54:52not competing against each other rather
2:54:54they're all working and interacting with
2:54:56one another to maximize muscle growth
2:54:58therefore they all affect muscle growth
2:55:01however only one can reign as Supreme
2:55:03and that honor goes to volume the
2:55:05relationship between training volume and
2:55:07muscle hypertrophy is one of the
2:55:08clearest and most studied interactions
2:55:11that exists with the science of
2:55:12resistance training for example in 2017
2:55:15a metaanalysis looked at 15 different
2:55:17studies that researched this
2:55:19relationship in it they concluded that
2:55:21there is a clear dose response
2:55:24relationship between weekly volume and
2:55:26muscle growth another study from 2017
2:55:29titled volume for muscle hypertrophy and
2:55:31health outcomes the most effective
2:55:33variable in resistance training
2:55:35concluded that when equated volume seems
2:55:37one of if not the most important factors
2:55:40affecting muscle hypertrophy as long as
2:55:42training has sufficient intensity we
2:55:45could go on and on but with what we know
2:55:47now increasing total volume is King it's
2:55:50now interesting to note that this last
2:55:52study also gives guidance on improving
2:55:54muscle growth one of which is to use
2:55:56appropriate rest intervals so we'll ask
2:55:58you to recall the question we asked
2:56:00earlier concerning what would allow more
2:56:02volume 30 second rest or 3 minute rest
2:56:05obviously it was the 3 minutes of rest
2:56:07but even though this seems pretty
2:56:09straightforward and obvious we can look
2:56:11at a study just to be sure in 2016 Dr
2:56:14Brad shonfeld led a study that
2:56:16specifically asked this very question
2:56:18two groups of men a short rest group and
2:56:20a long rest group ran a full body
2:56:22resistance training program for 8 weeks
2:56:25the short rest group used 1 minute rest
2:56:27intervals while the long rest group used
2:56:293 minutes with all other variables being
2:56:31similar at the end of the study the long
2:56:33group saw greater muscle hypertrophy and
2:56:35strength which is believed to be due to
2:56:37the significantly larger amounts of
2:56:39volume Allowed by the longer rest
2:56:41periods so now you're probably asking
2:56:43how long should I rest you may think if
2:56:462 minutes is better than 1 minute 10
2:56:48minutes will put me on the path to ifbb
2:56:50Pro while this makes sense it would only
2:56:52be true if 10 minutes allowed more
2:56:54volume and if you don't mind a 3-hour
2:56:57workout so while we all know that in
2:56:59general longer is better than shorter
2:57:01this doesn't mean you should watch all
2:57:02the Pumping Iron between your sets heck
2:57:04don't even watch this entire video
2:57:06between your sets in 2022 a study wanted
2:57:09to isolate the rest interval to see if
2:57:10it had any effect on muscle growth
2:57:12independently they compared the muscle
2:57:14growth of a group that used 1 minute
2:57:16rest intervals to a group that used 3
2:57:18minute intervals however the volume was
2:57:21equated for They concluded that rest
2:57:23intervals of 1 or 3 minutes produce
2:57:25similar hypertrophic increases provided
2:57:28VL that's volume load is equated between
2:57:31conditions in other words resting longer
2:57:34only helps if it allows more volume
2:57:36otherwise it's just wasting time the
2:57:39issue with this is determining your
2:57:40personal threshold how much rest do you
2:57:43need to wait for maximal reps luckily
2:57:45there's been studies to help you
2:57:47determine that a study from 2004 used 28
2:57:50men to perform the bench press on three
2:57:52different days each day they Ed
2:57:54different rest periods 1 3 and 5 minutes
2:57:56they found that both the three and 5
2:57:58minute rest days allowed for
2:58:00significantly more volume compared to 1
2:58:02minute for all men however things aren't
2:58:05so clear When comparing 3-minute rest to
2:58:075-minute rest some of the men were able
2:58:09to perform more reps with the 5-minute
2:58:11rest than they could with the 3 minutes
2:58:13albeit being less substantial than the
2:58:16difference between 1 and 3 minutes and
2:58:18at the same time however some men
2:58:20weren't able to perform any more reps
2:58:22using the 5-minute rest all they needed
2:58:24was 3 minutes for maximum volume we
2:58:26learned three important factors in the
2:58:28study first the return will decrease the
2:58:30longer you rest are you willing to rest
2:58:32an extra 30 seconds if it allows four
2:58:34more reps what about waiting one more
2:58:37minute if it only allows one more rep at
2:58:40a certain point it'll not be worth it to
2:58:41wait longer as it'll yield less return
2:58:44however this payoff will be different
2:58:46from person to person secondly there is
2:58:48a maximum yield at some point everyone
2:58:51will reach a point where waiting longer
2:58:53won't produce any more reps at this
2:58:55point your rest period really does just
2:58:57become a waste of time and thirdly as we
2:58:59discussed the optimal rest time will
2:59:01really differ from person to person so
2:59:03you'll have to figure out what works
2:59:04best for you theoretically you want to
2:59:07rest the shortest amount of time that
2:59:08allows the maximal amount of reps this
2:59:11should then be weighed against how much
2:59:12time you have the issue in prescribing a
2:59:15perfect time is that everyone is
2:59:17different some people have more
2:59:18efficient recovery systems than others
2:59:20like in the study we just discussed in
2:59:22addition some people may only have 40
2:59:24minutes to spend in the gym While others
2:59:26have 2 hours this means that some people
2:59:28will need to take shorter longer rest
2:59:30periods than others to optimize their
2:59:32training session so what do we do well
2:59:34we might have an answer out of left
2:59:36field what if we don't prescribe
2:59:38specific rest intervals what if we let
2:59:40every person choose how long to rest in
2:59:422016 a study compared a self- selected
2:59:45rest period to a 2-minute rest period
2:59:47for four exercises squat leg press bench
2:59:50press and bicep curl the participants
2:59:53performed three sets to failure and
2:59:55total reps and volume were then compared
2:59:57they found that total volume and Reps
3:00:00were similar for both groups yet the
3:00:02self- selected group generally rested
3:00:04shorter than 2 minutes on average this
3:00:06fits perfectly we don't need to be on
3:00:09our knees watching the seconds tick by
3:00:11before we're allowed to do our next set
3:00:13rather we need to respect the time frame
3:00:15prescribed but if we feel better a few
3:00:17seconds before go for it or if you don't
3:00:19feel ready yet feel free to wait a
3:00:21little longer we do need to reiterate
3:00:23that this form of Auto regulation only
3:00:25works for experienced lifters these
3:00:27individuals are familiar with their
3:00:29bodies and what recovery feels like if
3:00:31you're a beginner just stick to a
3:00:33prescribed set of time for your rest
3:00:35until you have a better body awareness
3:00:37there's still one more variable to
3:00:39consider what exercise are you
3:00:41performing as you can probably guess
3:00:43doing big compound exercises such as
3:00:45back squats require more recovery time
3:00:48than smaller accessory work or
3:00:50isolations like bicep curls the good
3:00:52news is that a study from 2016
3:00:55specifically looked at this for us too
3:00:57well not just for us but for everyone
3:00:59you get the idea but they concluded that
3:01:01smaller works such as chest flies
3:01:03require about 2 minutes of rest while
3:01:05compound lifts like bench press require
3:01:073 to 5 minutes so what does all this
3:01:09mean for you it means that longer rest
3:01:12intervals are more beneficial for muscle
3:01:13growth as long as they allow more volume
3:01:16once you've hit maximum volum volume
3:01:18resting longer turns into wasting time
3:01:20therefore optimal rest times would have
3:01:22you rest at the shortest amount of time
3:01:24you need to hit maximal volume as
3:01:27everyone's different it's impossible to
3:01:29give you an exact number for everybody
3:01:31but we do have enough information to
3:01:32provide you with some useful guidelines
3:01:35if we were to take nothing else into
3:01:37consideration roughly 5 minute rest
3:01:39intervals across the board for every
3:01:40exercise would be optimal to ensure
3:01:43you're taking enough time but we know
3:01:45most people aren't trying to wait around
3:01:46that long in the gym therefore the
3:01:48numbers we would suggest you start with
3:01:50are 3 and 1/2 to 4 minutes for your
3:01:52primary movements these are the heaviest
3:01:54and most taxing movements like squats
3:01:57deadlift bench press shoulder press and
3:02:00are the ones you should typically do
3:02:01first next up are the major compound
3:02:04movements these are also compound
3:02:05movements but use lighter weight and
3:02:07will often be paired with a similar
3:02:09primary movement for example if you did
3:02:11bench press that day dumbbell press or
3:02:13inand press could be a major compound
3:02:15movement if you did a back squat you
3:02:18follow that with front squats and you
3:02:19should rest around 2 and 1/2 to 3
3:02:21minutes between those for accessory
3:02:23compound movements which are compound
3:02:25movements that use smaller loads for
3:02:27exercises like seated row or machine
3:02:29press 2-minute rest should be enough
3:02:32then for smaller accessory and isolation
3:02:34work such as flies and curls you should
3:02:36be looking at around 90 seconds of rest
3:02:38between sets keep in mind there's
3:02:40nothing magical about any of these
3:02:41numbers they're only approximate guesses
3:02:44with what we know and what numbers have
3:02:45been seen to be effective in studies if
3:02:47you're experienced and you know your
3:02:49body you can use your own judgment to
3:02:51alter these times a bit you can also
3:02:53experiment with rest times to see how
3:02:54your body responds now we know these
3:02:57rest times are probably longer than
3:02:58you're used to therefore what if you
3:03:00don't want to wait so long between sets
3:03:03or maybe you only have a limited time
3:03:05what can you still do to maximize gains
3:03:07we have the perfect answer for you super
3:03:10sets super sets are when you perform two
3:03:12exercises back to back however the
3:03:14exercises used are of opposing muscle
3:03:17groups think bench press and bent over
3:03:19rows or curls and Skull Crushers you
3:03:21could even pair a lower body exercise
3:03:23with an upper body exercise as the
3:03:25exercises hit different muscles muscle a
3:03:28can rest while you work muscle B this
3:03:30means you're still able to let your
3:03:31muscles rest longer while limiting the
3:03:34time you're physically resting to
3:03:36maximize recovery we' like to perform
3:03:38suets a little differently instead of
3:03:40Performing the movements back to back
3:03:42and then rest use a consistent rest time
3:03:45of 1 to 1 and 1/2 minutes between each
3:03:47exercise so it ends up looking like this
3:03:49perform exercise a rest for 1 to 1 and
3:03:521/2 minutes perform exercise B rest for
3:03:551 to 1 and 1/2 minutes repeat exercise a
3:03:58rest and so on even though you're still
3:04:01resting between ultimately this ends up
3:04:03saving time over doing a single exercise
3:04:05with long rests in between each set but
3:04:08what about pump work and traditional
3:04:10methods of bodybuilding you can still
3:04:12use things like Drop sets compound sets
3:04:14and forced reps however keep those for
3:04:16the smaller muscle group groups toward
3:04:18the end of your workout so that it
3:04:19doesn't affect total volume after
3:04:21waiting through all the research we
3:04:23learned from all of it that rest just
3:04:25like every other variable should be used
3:04:27to maximize volume we use moderate reps
3:04:30and moderate loads to assure optimal
3:04:32amounts of volume of sufficient
3:04:34intensity therefore it makes sense to
3:04:36manipulate our rest so that it too
3:04:38maximizes volume thus eliciting more
3:04:40muscle hypertrophy at the same time you
3:04:43don't need to fret about getting your
3:04:44rest just right waiting a little too
3:04:46long isn't going to throw off your
3:04:48training nor is maybe missing a rep for
3:04:50not resting long enough once in a while
3:04:53just like everything else with
3:04:54hypertrophy training it's the cumulative
3:04:56effect of everything you do that
3:04:57determines your muscle growth your rest
3:05:00time just happens to be the one variable
3:05:02where doing nothing for longer has its
3:05:05benefits we're going to tell you
3:05:06something that may blow your mind ready
3:05:09exercise isn't the best way to lose
3:05:12weight what that's right exercise is not
3:05:14the best way to lose weight when you
3:05:16take in all consideration and variables
3:05:18you actually see that using exercise to
3:05:20burn fat during your weight loss Journey
3:05:23will likely yield suboptimal results in
3:05:26fact we don't even believe your main
3:05:27reason for exercise should be weight
3:05:30loss but what are we talking about this
3:05:32video is going to flip this belief
3:05:34upside down but trust us in the end it's
3:05:36all going to make sense before we start
3:05:38realize that this video will be
3:05:40explained as if you're someone who is
3:05:41trying to decide what to do to lose
3:05:43weight however the same principles apply
3:05:46to everyone let's continue so tell us do
3:05:49any of these sound familiar this program
3:05:52is going to melt fat like butter burn
3:05:541,000 calories in an hour the best
3:05:57weight loss program ever if you've ever
3:06:00been around gyms for any length of time
3:06:02you probably heard these or something
3:06:04similar many times over while great
3:06:06marketing tools none of them are being
3:06:08completely honest however most people
3:06:10buy into this as we've been conditioned
3:06:12to equate going to the gym with weight
3:06:14loss we believe that the main purpose of
3:06:16the gym is to lose weight and burn fat
3:06:19and melt calories and all that if you
3:06:21were to ask most people why they're
3:06:22going to the gym it's going to be to
3:06:24lose weight this is one of the reasons
3:06:26why cardio equipment is the most popular
3:06:28equipment in the gym however is this
3:06:30practice steering people down the wrong
3:06:32direction we think so we suggest that
3:06:35this mentality could result in
3:06:36disappointment to be clear we're not
3:06:38saying the gym won't help you lose
3:06:40weight or even that it's bad to use the
3:06:42gym to lose weight we're only saying
3:06:44that there's a better mindset again it
3:06:47all make sense at the end to understand
3:06:49this conundrum first you need to
3:06:51understand how you lose weight a very
3:06:53basic explanation is you simply need to
3:06:55burn more calories than you consume now
3:06:58we understand there's plenty of nuance
3:07:00in that statement and that there
3:07:02certainly are variables that need to be
3:07:03accounted for however for the sake of
3:07:05this video this basic understanding is
3:07:08enough for our situation so again to
3:07:10lose weight you must burn more calories
3:07:12than you consume this means there are
3:07:14two variables that you can use to
3:07:16control calories activity and diet
3:07:19consuming calories refers to any amount
3:07:21of food you eat our diet is composed of
3:07:23three macronutrients protein fat and
3:07:26carbohydrates these are the nutrients
3:07:28that you need to consume in sufficient
3:07:30quantities to support a healthy life at
3:07:33the same time these macros are also
3:07:35where you get your calories from 1 g of
3:07:37protein has four calories 1 gam of fat
3:07:40has nine calories and 1 G of
3:07:42carbohydrates also has four calories the
3:07:45total amount of these macronutrients
3:07:47that you eat every day will determine
3:07:48your total calorie consumption now
3:07:51burning calories is a bit more
3:07:53complicated with a few more moving parts
3:07:56to consider the total amount of calories
3:07:58you burn daily is known as your total
3:08:00daily energy expenditure or TDE to
3:08:03calculate your TDE there are four
3:08:06different variables to consider first
3:08:08and largest variable is your basal
3:08:09metabolic rate or BMR this is the total
3:08:12amount of calories you need just to
3:08:14support life the easiest way to think
3:08:16about this is is that this is the amount
3:08:18of calories you'd burn if you just laid
3:08:20in your bed completely still all day
3:08:22long like some of y'all did last Sunday
3:08:24while we usually associate exercise with
3:08:27calorie loss in reality every single
3:08:29body process requires energy this
3:08:31includes brain function respiration
3:08:33digestion your heart pumping everything
3:08:36that's what makes this the largest chunk
3:08:38of your calories that you burn daily
3:08:40apart from a few extreme athletes your
3:08:42BMR accounts for 60 to 70% of your TDE
3:08:46the second VAR variable is called your
3:08:48thermic effect of food or TEF have you
3:08:51heard the myth that eating celery burns
3:08:53more calories than what's in it well if
3:08:55you have it's not true but the gist of
3:08:58it does have some truth to it TEF is the
3:09:01amount of calories used to digest absorb
3:09:03transport and dispose of food for
3:09:06example carbs have a TEF of 10% meaning
3:09:09that if you eat 100 calories from carbs
3:09:11your body uses 10 calories to digest
3:09:14absorb and transport nutrients on
3:09:16average this counts for 10% of your TDE
3:09:20then we have the third and fourth
3:09:21variables we'll speak about these
3:09:23together as they have the most
3:09:25variability plus they're the two
3:09:26variables you have significant control
3:09:29over these two variables are eat
3:09:31exercise activity thermogenesis and neat
3:09:35non-exercise activity thermogenesis
3:09:38together we could simply call these your
3:09:39activity levels but they are distinctly
3:09:42different eat is the amount of calories
3:09:44you burn through exercise that is an
3:09:46activity you choose to perform that's
3:09:48not essential for life but for enjoyment
3:09:51this is where exercise and the gym fall
3:09:53short when taking everyone into account
3:09:55this number can vary quite a bit for
3:09:57some extreme athletes it might account
3:09:59for 30 to 40% however for most people
3:10:02this only accounts for 5 to 10% on the
3:10:05other hand neat refers to all the
3:10:07activities you do that are not for
3:10:08exercise this includes things like
3:10:10walking through the mall getting out of
3:10:12bed brushing your teeth going to the
3:10:14park to take pictures or clicking on
3:10:16this video If you if you have ever heard
3:10:18of the 10,000 steps it's really talking
3:10:20about increasing neat now most people
3:10:23completely underestimate this low
3:10:25intensity movement but it builds up over
3:10:27the day in fact on average neat makes up
3:10:3015% of your TDE however TDE can vary a
3:10:34lot from person to person for example
3:10:36someone working in an office will move
3:10:38around much less than a construction
3:10:40worker okay as we now know what your TDE
3:10:43is let's go back to losing weight so to
3:10:45lose weight we would then need to use a
3:10:47formula or a calculator to complete your
3:10:50TDE we need to keep in mind your TDE
3:10:53includes the number of calories you burn
3:10:55from exercise so basically if you train
3:10:57six times a week your TDE will be more
3:11:00than if you train two times a week for
3:11:02example if you train twice a week maybe
3:11:05yours is 3,000 calories well it might be
3:11:083,150 if you train six times a week so
3:11:11to lose weight you must eat less than
3:11:13your TDE as you see training more allows
3:11:16you to eat slight slightly more and
3:11:18still lose weight or you could eat the
3:11:20same amount and lose more weight or a
3:11:22third option but before we get into that
3:11:24we need to speak about a topic often
3:11:26lost when discussing weight loss people
3:11:28will talk about weight loss as if they
3:11:30can burn thousands and thousands of
3:11:31calories daily with no ill effects this
3:11:34does not happen in reality if you go too
3:11:37far into a chloric deficit you put
3:11:39yourself at risk of losing muscle mass
3:11:41when going into any deficit your body is
3:11:43going to need to find energy under
3:11:45normal circumstances your body will
3:11:46simply draw from your fat stores and
3:11:49that would suffice however in a large
3:11:51deficit your body will really be
3:11:53Scavenging for energy and drawing from
3:11:55your fat stores may not be enough
3:11:57Therefore your body will break down
3:11:58muscle so it can use the amino acids for
3:12:01energy further if you go into a large
3:12:03deficit for too long it can also have
3:12:05some other unintended consequences such
3:12:07as lowering your metabolism as a means
3:12:09to conserve energy therefore the
3:12:11majority of experts recommend a person
3:12:13get into a slight 3 to 500 caloric
3:12:16deficit daily to see healthy weight loss
3:12:18this amount will allow steady weight
3:12:20loss while minimizing the risk of any
3:12:22negative effects now these 500 calories
3:12:25can come from either increasing physical
3:12:27activity cutting out calories or the
3:12:29third option cutting out calories and
3:12:31increasing physical activity this brings
3:12:33us back to our main focus explaining why
3:12:36exercise is not the best way to lose
3:12:38weight we need to clarify what we mean
3:12:40as there are a bit of semantics involved
3:12:42we're saying that exercise is not the
3:12:45best way we're not saying exercise
3:12:47doesn't play a part in fact it plays a
3:12:49very important part numerous studies
3:12:51show that diet plus exercise is better
3:12:53for losing weight compared to just diet
3:12:55alone or just exercise alone so it's not
3:12:58that exercise isn't good for losing
3:13:00weight it's your mindset in the role
3:13:03that exercise plays that's important let
3:13:05us explain what we mean generally
3:13:07speaking when people use exercise to
3:13:09lose weight they'll follow-up program
3:13:11that's designed to lose weight kind of a
3:13:13no-brainer right these programs usually
3:13:16consist solely of car cardio aerobics
3:13:18possibly hit or circuit style training
3:13:20if you're lucky so what's wrong with
3:13:22that well these styles of training are
3:13:24not bad in the least and we believe
3:13:26everyone's program should include a bit
3:13:27of it all however when that's all you do
3:13:30you waste your Gym's primary purpose
3:13:33which is to build strength and increase
3:13:34muscle mass or maintain muscle mass as
3:13:37we stated above you have two ways to
3:13:39adjust your calories by your nutrition
3:13:41and by activity this means you already
3:13:44have nutrition to cut calories from your
3:13:46diet and remember it's only 500
3:13:48therefore you don't really need to use
3:13:50the gym to burn the extra surplus of
3:13:52calories as that's what your diet should
3:13:54primarily be for and unlike cutting
3:13:56calories which can be done with your
3:13:58nutrition there's no other way to build
3:14:01or maintain muscle if you don't do it at
3:14:02the gym remember what we said at the
3:14:04beginning of this video about going into
3:14:06a deficit your muscle can break down in
3:14:09reality this is always a risk when in a
3:14:11deficit big or small however if you stay
3:14:14in an appropriate deficit and follow a
3:14:16strengthen muscle building program at
3:14:18the gym any muscle loss that may occur
3:14:20will be heavily mitigated again you're
3:14:22unable to do this if you exercise for
3:14:25calorie burn rather than muscle gain
3:14:27therefore instead of going to the gym to
3:14:29burn calories you should go to the gym
3:14:31to either build muscle or maintain
3:14:33muscle but with that said it's also
3:14:34important to realize another Factor
3:14:36you're still going to burn calories by
3:14:38lifting weights just because you don't
3:14:40go to the gym specifically to burn
3:14:42calories it doesn't mean you're not
3:14:44going to burn calories of course you are
3:14:46now it's true that you would probably
3:14:48burn more calories by doing cardio for
3:14:50an hour there are a ton of variables but
3:14:53600 calories an hour is a good estimate
3:14:55so now let's look at weightlifting again
3:14:58a ton of variables but burning 2 to 300
3:15:00calories from lifting weights is a
3:15:01pretty good estimate so obviously there
3:15:03are other ways to burn more calories in
3:15:05the gym however this brings us to
3:15:07another extremely important aspect you
3:15:09can't outtrain a bad diet we're sure
3:15:12you've heard this before but it needs to
3:15:13be repeated and understood think about
3:15:15it originally you became overweight from
3:15:18overeating in fact everyone throughout
3:15:20history has become overweight from
3:15:21overeating this means that your diet is
3:15:24the primary problem if you burn 500
3:15:26calories at the gym but then eat an
3:15:28extra slice of pizza because you're a
3:15:30little extra hungry you just ruined it
3:15:32therefore if you use the gym to lose all
3:15:34your calories you aren't fixing your
3:15:36real problem your nutrition remember you
3:15:39will never gain weight from not working
3:15:41out enough rather you always gain weight
3:15:43from eating too much weight loss is not
3:15:45a product of how much you train but how
3:15:48much you eat making exercise the main
3:15:50tool ignores this fact therefore if you
3:15:53never get control of your diet you're
3:15:55always at risk of regaining fat and many
3:15:58do and it won't come from not working
3:16:00out enough further you don't want to get
3:16:02in the habit of quote burning off a late
3:16:04night it's not uncommon for people to go
3:16:06to the gym because they ate too much the
3:16:08night before therefore you must control
3:16:11your diet if you control your diet you
3:16:13don't need to worry about burning
3:16:15thousands and thousands of calories
3:16:16rather you can concentrate on lifting to
3:16:19maintain your beautiful muscles during
3:16:21your weight loss Journey you should use
3:16:22the gym to maintain muscle mass and use
3:16:25your nutrition to control your calories
3:16:27do you see the subtle difference it's
3:16:29not saying that you can't use the gym in
3:16:31your weight loss journey in fact we
3:16:33strongly strongly recommend that you do
3:16:36however burning calories is simply a
3:16:38bonus it's not its purpose on the
3:16:40contrary you use your nutrition to lower
3:16:43your calories and this concept is true
3:16:45if you're gaining weight Los losing
3:16:47weight or maintaining it in fact many
3:16:49High Caliber coaches won't even adjust a
3:16:51program of a long-term client based on
3:16:54if they're gaining or losing weight now
3:16:55this doesn't mean that there won't be
3:16:57any alteration at all it just means
3:16:59there are not two completely different
3:17:01programs so now you understand the title
3:17:03of this video of course we think that
3:17:05using exercise in your weight loss
3:17:07journey is a good move in fact we think
3:17:10you should and to prove this we're going
3:17:11to list just a few awesome benefits you
3:17:13get from lifting weights while losing
3:17:16weight one it may help build muscle if
3:17:18you're new to training two it'll help
3:17:20mitigate muscle loss if you've been
3:17:22training for some time three it'll burn
3:17:24extra calories four it can improve
3:17:27executive function which can lead to
3:17:29better nutrition choices five it sets
3:17:31you up for a healthy lifestyle six it
3:17:34will increase bone strength and seven it
3:17:36can improve your hormone profile we
3:17:38could keep going but you get the point
3:17:40lifting weights is awesome when used
3:17:42correctly so this begs the question how
3:17:44should you lose weight as mentioned your
3:17:46training doesn't have to change at all
3:17:48you could use the same program you used
3:17:51when gaining weight while losing weight
3:17:53this probably flies in the face of
3:17:54everything you've ever been taught but
3:17:55it's true as we just went over in this
3:17:58video your primary goal when getting to
3:18:00the gym while losing weight is to
3:18:02mitigate muscle loss while there are
3:18:04admittedly no scientific studies to back
3:18:06this next part up there's a theory among
3:18:08strength coaches that you should
3:18:10primarily use compound movements with
3:18:12heavy loads while losing weight 85 to
3:18:1595% of your one rep Max or the most you
3:18:18can lift the reason you do compound
3:18:20movements is threefold for one you don't
3:18:22need to worry about isolation exercises
3:18:25as they are predominantly used to build
3:18:27muscle as you're not necessarily
3:18:29interested in gaining muscle while
3:18:30losing weight isolations don't have as
3:18:33much of a purpose to be clear doing one
3:18:35isolation per joint is always a good
3:18:37idea just to maintain your joint health
3:18:39you just don't need to do four
3:18:41variations of bicep curls in the same
3:18:43session secondly while we literally just
3:18:45had a whole video on why your training
3:18:47shouldn't be designed to burn calories
3:18:49using compound exercises will burn more
3:18:51calories in the long run that's why we
3:18:53said secondly as it's more like a bonus
3:18:56rather than the reason but still
3:18:58compound exercises use more muscle mass
3:19:00which will translate to extra calories
3:19:02burned the third and again while there
3:19:04are no studies to actually back this
3:19:06claim up there is a theory that heavy
3:19:08compound exercise will better promote
3:19:10the need to maintain muscle now once you
3:19:13get in your heavy lifts you could end
3:19:14with a circuit or a round or two of hits
3:19:17in fact you could just perform your
3:19:18isolations in a circuit adding a session
3:19:20of hit at the end of a session could
3:19:22burn a few extra calories that'll build
3:19:24up Over time however it should never
3:19:26take precedence over weight training and
3:19:28of course remember at the very beginning
3:19:30when we talked about neat do not
3:19:33underestimate neat try to make it a
3:19:35point to add some light intensity
3:19:37walking to your daily life as this is
3:19:39especially true if you work in an office
3:19:41now this kind of borders on the line of
3:19:43neat and eat but that's not the point
3:19:45the point is that adding some light
3:19:47intensity activity daily will make a
3:19:49huge difference the more the better but
3:19:52try to do at least 30 minutes a day or a
3:19:54really easy fix is just ride your bike
3:19:56to the gym again this will increase your
3:19:58calorie burn while allowing you to use
3:20:00the gym for weight training if anything
3:20:02realize that you don't always need to
3:20:03ruin yourself to burn calories sometimes
3:20:06a 60-minute walk through your local park
3:20:08is all you need let's remember that
3:20:10we're only trying to hit a 500 calorie
3:20:12deficit we're already getting about 200
3:20:14calories daily from training so walking
3:20:16an extra 30 to 60 Minutes daily gives us
3:20:19an extra 50 to 100 calories this means
3:20:22now you just need to cut around 200
3:20:23calories out of your diet that's like
3:20:25two bananas easy study after study has
3:20:28shown that diet and exercise is always
3:20:30better than either exercise only or Diet
3:20:33only by using both you now have two
3:20:36tools to alter your calories and a tool
3:20:38to maintain your muscle mass you can
3:20:40then also throw in some light activity
3:20:42for a well-rounded plan this will
3:20:44maximize the benefits and it be your
3:20:47best approach every time so back to
3:20:49exercise not being the best way to lose
3:20:51weight what is it well dieting and
3:20:53lifting weights are

About this transcript

This page contains the full transcript of How To Build Muscle Twice as Fast & Other Workout Tips (Compilation) by The Infographics Show, generated from the public captions YouTube serves with the video. The transcript has 37,355 words across 5,531 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

What you can do with it

Use the transcript to take notes, quote the speaker, build a study guide, generate a summary with ChatGPT or Claude via the YouTube Summary tool, or export it as a timed subtitle file with YouTube to SRT. You can also re-open it in the transcriber to translate the transcript into 100+ languages.

Free YouTube transcript tool

YouTube2Text is a free YouTube transcript generator — no signup, no daily limit. Paste any YouTube link and get the full transcript instantly, with timestamps, click-to-jump, translation to 100+ languages, AI prompts for ChatGPT, Claude, and Gemini, and exports to TXT, SRT, VTT, or Markdown.