okay in this video I'm gonna explain to
you guys the fundamentals of building
muscle to put into perspective the
progress which I saw in my first year of
training in terms of Aesthetics I would
have seen in let's say my first few
months of training had I implemented all
these points when first starting out so
let me give you a head start so first
things first you gotta lift weights or
is Andrew huberman rightly says
challenge your muscles and eat protein
when you stress a muscle properly or
give it sufficient tension or damage it
all of which occurs through resistance
training your muscle has no option but
to change it needs to grow and in order
for that protein synthesis to occur they
need essential amino acids which are
found in protein so trying for one gram
of protein per pound of body weight per
day for optimal protein synthesis and
thus to maximize your chances at
building new muscle or if you aren't
tracking your protein intake make sure
every meal you eat has a sizable amount
of protein a good amount of chicken
steak bison turkey white fish salmon on
that note to ensure you drive your
muscle growth more effectively I would
advise you to enter a caloric surplus of
300 to 500 calories and if you can't
track your calories aim for five meals a
day that look like this all of which
consist of a high protein Source a
complex carb and some vegetables and
thus have a healthy balance of micro and
macronutrients but you could have the
most optimal diet you could eat a
thousand grams of protein a day but if
you're training a you won't grow
new muscle training is by far the most
important factor when it comes to
building muscle and so the first step to
make sure you're training properly is
progressively overloading let's say
you're doing a bicep curl with a barbell
okay you do 20 kilograms for 10 reps one
week next week try aim for 11 reps the
following week try aim for 12 reps and
once you hit 12 reps then add five
pounds to the bar and try hitting for 10
reps in your fourth week that's
essentially what progressively
overloading is incremental increases in
reps slash weight over time now
obviously as you get stronger as you get
bigger the progress you see will slow
down and when this happens other factors
come into play which are equally if not
more important to adding new muscle for
example your Tempo time under tension
leads to muscle growth you have to
control the eccentric of your reps for
maximum recruitment of muscle fibers you
have to feel the stretch at the bottom
of your rep and you have to hold the
contraction at the top of your rep to
establish a mind muscle connection the
more of an isolated mind muscle
connection you have the greater your
muscle building potential is and one way
to improve your mind muscle connections
is by doing pre-exhaustion sets before
your compound movements the growth which
I've seen has been much more noticeable
ever since I've focused on mind muscle
connection training I got a comment the
other day it's like won't your
pre-exorption sets make you weaker on
the bench press
strength and size although correlated
are not cause and effect this is why I
alluded to Andrew huberman's referral to
lifting weight as challenging muscles
there's a big difference between the two
lifting weights is just moving the
weight disregarding what impact it has
on your muscles disregarding what moves
that weight but challenging your muscles
implies that you are moving the weight
with the muscle which you are targeting
which is the key to building muscle this
is what stimulates hypertrophy and
muscle growth not getting stronger on
the bench it's how you get stronger in
what way do you get stronger do you get
stronger while focusing on Tempo while
controlling your eccentric while
squeezing at the top of your rep there's
a difference between what getting
stronger actually means you can still
get stronger and build more muscle and
that's the perks of training for
hypertrophy and that's what you should
focus on find out an experiment in your
gym which exercises which movements work
best for you where do you feel the most
intense muscle contraction where can you
get the best mind muscle connection
which feels most comfortable for you not
what someone else says is the best
because that doesn't exist everyone is
different everyone will prefer different
types of training different types of
machines different types of movements
there's no one right answer and do not
ego lift if you do you're setting
yourself up for injury and extremely
slow progress every day you ego lift is
one day further from your potential
light in the way focus on form Tempo and
training to failure it is the quality of
the sets you do not the quantity for
example some of them are good mind
muscle connection can do one set till
failure on a given exercise and
stimulate the muscle to grow more than
someone who does four by twelve or five
by five with no mind muscle connection
whatsoever try again two to three hard
working sets twice a week each set
hitting within the 6 to 20 rep range
this is a hypertrophic rep range it
varies depending on what exercise you do
but in general your compound lifts do
them towards the lower end of this rep
range and your isolation movements do
them towards the higher end of this rep
range that's what I've done and that's
what I've seen the best results from for
example it wouldn't make sense to do a
tricep extension for like six reps
whereas it wouldn't make sense to do an
incline bench press for six reps if that
makes sense and this brings me on to my
next important point which I've touched
on already is the effort you put into
your sessions specifically training till
failure or close to failure there
reaches a point where training to
failure isn't not an option it's
obligatory to build new muscle this
three by twelve four by twelve thing
it's not telling to stop at 12 reps
instead it's asking you to use a weight
which you can control for 12 reps and
you fail at 12 reps or in and around
there you literally have to go so you
can't do another rep even if someone had
a gun pointing at your head you could
not physically do another rep intensity
of your sessions of your sets of your
reps is the number one factor that
determines whether or not you will build
new muscle to increase intensity of your
sets of your workouts you can add in
intensity techniques which I've talked
about a lot on this channel like Drop
sets rest pauses partials next recovery
you must be resting between sets if you
feel like you can rest for like 30
seconds or one minute and go straight
back into your set you have not trained
hard enough and you're not gonna grow
new muscle two to three minutes three to
four minute rest it shouldn't be like oh
you choose to do that it's like no you
have to do that and rest between days of
course minimum one rest day per week
personally I do two rest days per week I
can't recover from just doing one rest
day per week three rest days per week is
also good your body needs time to
recover repair and build new muscle
tissue so you have to give it time to do
that on that note of recovery eighty
percent of recovery is sleeping sleeping
is where you grow sleeping is where
protein synthesis takes place so my
advice would be and what's improve the
quality of my sleep and hence the muscle
growth which I've seen is getting eight
hours minimum per night waking up and
going to bed at the same time every
night as much as you can obviously
sometimes life gets in the way what also
helps with this is waking up and going
into sunlight this will establish a
circadian rhythm and make sure you have
a healthy melatonin production therefore
when it's time to sleep you'll be ready
to sleep you'll fall asleep faster also
don't be too lean okay if you are very
very lean if your body fat is minimal
this can lead to low testosterone levels
which will make it harder for you to
pack on muscle when I was too lean I got
no pump no energy got weaker couldn't
progressively overload in the gym and
hence I lost muscle and I lost progress
because I was trying to stay lean when I
wasn't ready to be at that low of a body
fat percentage so up your calories focus
on building muscle and building strength
for at least four years I'd say if
you're a beginner and then after that
you can be lean for life because you'll
have enough muscle on your frame to eat
plenty whilst also being lean if you're
not eating enough before the gym this
could affect your progress and your
muscle building potential if you don't
fuel yourself up for a workout you're
not gonna be able to push as hard go as
heavy do as many reps and therefore you
won't stimulate that muscle to grow my
advice would be make sure you're getting
in three solid meals before you go to
the gym I found that I'm strongest and
most alert and most energetic somewhere
around the late afternoon now there's
also supplements which have proven to be
effective not the Bosh supplements and
that's creatine and pre-workout both of
these improve performance in your
sessions I.E they increase your power
output in your sessions your energy in
your sessions allowing you to push
harder go heavier do more reps which
thus helps increase muscle mass as it
helps increase intensity and that's a
wrap on the video thank you for watching
these are very simple tips yet it really
is that simple okay eighty percent of
your muscle building potential eighty
percent of the progress you'll see is
down to your eating your training and
your recovery how well are you eating
how hard are you training how well are
you sleeping I hope you guys have
learned something new today and I hope
this will benefit your training how to
get the most out of your training
especially if you're a newbie how to
make sure that you're getting a head
start and you're maxing out your muscle
building potential so as always I'll be
coming out with the vid very soon but
until then peace