If you gym but are still skinny, watch this video (or you'll never grow) — Transcript

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1. 0:00Monkey want big muscle. Big monkey lift
2. 0:03big rock. Get many admiring lady monkey.
3. 0:06No way. Monkey got distracted. Monkey
4. 0:08want big muscle because monkey want to
5. 0:10be like Arnold. He don't want to be a
6. 0:12little monkey anymore. But even though
7. 0:14monkey has been going gym, he's not
8. 0:16seeing any gains. Monkey is confused and
9. 0:19not very happy about this. He wants to
10. 0:21know why. Luckily for monkey, he get the
11. 0:24answer in this video. Today, monkey will
12. 0:27learn the workout principles for maximum
13. 0:29muscle growth. He's probably doing one
14. 0:31or two, but definitely not all six. But
15. 0:34once he does all of them, very quickly,
16. 0:36monkey will become a chattus maximus.
17. 0:39Number one, how many sets to see growth?
18. 0:42Hypertrophy is the technical term for
19. 0:44muscle growth. For hypertrophy, the most
20. 0:46important thing is the amount of sets
21. 0:48monkey does. The optimal is around 10
22. 0:51sets per week per muscle group. A muscle
23. 0:54group is a cluster of muscles that work
24. 0:56together to do the same job. Here are
25. 0:58the main monkey muscle groups. So, each
26. 1:01week, monkey need to do 10 sets of
27. 1:03exercises for each of these muscle
28. 1:05groups. Monkey explain what exercises
29. 1:07are best later in the video. But number
30. 1:10of sets alone won't help much. Monkey
31. 1:12also need to know number two, what
32. 1:15weight is best. To know this, monkey
33. 1:18needs to know his one rep max. This is
34. 1:21the heaviest weight monkey can lift one
35. 1:23single time with proper form. If monkey
36. 1:25wants strength, heavier weights, around
37. 1:2880% of his one rep max, are best. He
38. 1:31lift this heavy weight as many times as
39. 1:32he can with good form, usually three to
40. 1:35four reps. For growth, a wide range
41. 1:38works. Any weight from 30 to 80% of his
42. 1:41one rep max works as long as monkey
43. 1:43takes his sets close to failure. This is
44. 1:46great news for monkey. It means he
45. 1:48doesn't need to use super heavy
46. 1:50equipment he can only find at the gym in
47. 1:52order to grow. He can use his body
48. 1:54weight and lighter weights he buys
49. 1:56online to grow muscle at home. So far,
50. 1:59Monkey knows to do 10 sets a week with
51. 2:0130 to 80% of one rep max. But what he
52. 2:04still needs to know is number three. How
53. 2:06many workouts to do each week? Monkey
54. 2:09should train each muscle group at least
55. 2:11two times per week. This is best because
56. 2:13it spreads out the 10 sets he needs to
57. 2:15do across two workouts. Doing 10 hard
58. 2:18sets for one muscle group in a single
59. 2:20session means Monkey will be fatigued
60. 2:22for the last few sets and do them with
61. 2:25worse quality. Splitting the same 10
62. 2:27sets across two sessions means each set
63. 2:30is higher quality leading to more gains.
64. 2:33So 10 sets per week, 30 to 80% one rep
65. 2:36max with sets for each muscle group
66. 2:38split over two workouts. But how hard
67. 2:41should Monkey train each set? Number
68. 2:44four. Should Monkey train to failure?
69. 2:46Failure is the point where Monkey
70. 2:48physically cannot complete another rep
71. 2:50with good form. When Monkey lifts
72. 2:52something heavy, his body only uses the
73. 2:54minimum number of muscle fibers it
74. 2:56needs. As the set gets harder, his body
75. 2:59calls in more and more fibers to help,
76. 3:01like calling backup. If Monkey stops the
77. 3:03set too early, a lot of the fibers never
78. 3:06get the call up. This means that they
79. 3:08won't grow. This is why taking sets to
80. 3:11within two to four reps of failure is
81. 3:13good for growth. As a beginner, Monkey
82. 3:16will often think he's near failure but
83. 3:18will still have quite a few reps to go.
84. 3:20So as a beginner, he should really push
85. 3:22himself hard to find his failure point.
86. 3:25Training to complete failure gives
87. 3:26slightly more growth but with a lot more
88. 3:29fatigue and possible risk of injury. So
89. 3:31it's not recommended. Next thing Monkey
90. 3:34should know is number five. What is a
91. 3:37good rep? To maximize growth, Monkey
92. 3:40should make sure that each rep is done
93. 3:42optimally. One rep involves lifting the
94. 3:44weight, concentric movement, and then
95. 3:47lowering it, eccentric movement. Each
96. 3:49step matters. For lifting the weight,
97. 3:52monkey should have deliberate
98. 3:53mind-muscle connection and focus on
99. 3:55trying to lift the weight fast. Even if
100. 3:58it's a heavy weight he can only lift
101. 3:59slowly, trying to lift it as fast as he
102. 4:02can is the best way to activate the most
103. 4:04muscle fibers.
104. 4:06For lowering the weight, monkey should
105. 4:07control the lowering over 2 to 3 seconds
106. 4:10with deliberate focus on this phase.
107. 4:12Many monkeys ignore the lowering phase,
108. 4:14but it's where the extra gains are
109. 4:16found. Monkey's almost there, but a
110. 4:19common problem is that monkey seems like
111. 4:21he's not growing. For this, he needs to
112. 4:23know number six, how to beat a plateau.
113. 4:27Monkey will get bigger and stronger with
114. 4:29each workout, but only if he increases
115. 4:31the weight, number of reps, or number of
116. 4:33sets he does over time. This is a key
117. 4:36foundation of muscle growth. Without
118. 4:38increasing these things over time,
119. 4:40monkey will eventually hit a plateau.
120. 4:43All monkey needs to do to not hit one is
121. 4:45to get into the habit of tracking his
122. 4:47workouts. Then he's not guessing and can
123. 4:50see if he's actually improving. Monkey
124. 4:53made an app to help you do this. It
125. 4:55turns tracking your workouts into a
126. 4:57game. You track your streaks, level up,
127. 5:00and watch your muscles grow over time.
128. 5:02Over 2,000 monkeys rate it five stars.
129. 5:05So, tap the link in the pinned comment
130. 5:07to start tracking your workouts today.
131. 5:10So, monkey is almost ready to become a
132. 5:13chatus maximus, but there's still two
133. 5:15things he doesn't know. First, [music]
134. 5:18consistency is better than complexity.
135. 5:21The best training program is the one
136. 5:23that monkey sticks with each week. And
137. 5:25second, [music] the most important tip
138. 5:27of all, he must remember to always stay
139. 5:31monkey.