Would love a video on nutrition and hypertrophy! I feel like there’s a lot of contradictory information out there about the anabolic window and protein requirements. Would be really useful!x
So insightful. I really gain a lot of practical knowledge from your these videos. I'm really glad I subscribed. I know watching these videos will benefit my training. Thanks again
I would love that nutrition guide in relation to hypertrophy. I went to school for fitness and health but my program was heavier geared towards training, and less towards nutrition. In my own life, I feel I have a more than adequate knowledge of training (thought obviously there's so much more for me to learn) to set myself along the right path to achieve my goals (which are primarily physique based), however my biggest struggle has always been nutrition. Not only do I, to be honest, lack some motivation towards the nutrition aspect of healthy living, I'm also not very knowledgeable about it. I know how important nutrition is, and how effective it is when paired along with a great workout program, so something like this would be greatly beneficial and appreciated :D thank you :3
Stef, your knowledge on this subject is impressive, however, since you are just reading the copy, utilizing a voice-over approach might be more beneficial. More video with your explanation via voice-over is what I mean. Seeing you sit there reading is distracting and doesn't lend itself to any deeper understanding. That said, I would quickly add that I am a big fan of yours and have used hybrid performance in the past. Planning on using it again as I prepare for USPA Nationals.
I couldn't agree more with this... not only is it distracting, it takes away from me even wanting to watch the videos... I lose interest right away. Stef could also just simply speak from she knows and not be scripted. its very uninteresting.....
Ya'll people complain about her reading the text, like who cares. She's very clear and it's a video i can listen to while training or doing something else. She's not shy about it being scripted like most other youtubers do, other TH-camrs just edit it in such a way that it seems spontaneous or non-scripted while it is.
Hey Stefi, not really a physique comment, but I just wanted to say your hair is beautiful and is nice to see a girl interested in her physique who is ok letting it grow long 👍
I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.
I'm italian, and my english sucks, but you speak clearly and comprehensibly. i love your video and this type of video (do more of that), but just one thing, when you speech look the camera, put what you should say near (or back) the camera so you can read and watch the camera at the same time :) anyway nice content , really clearly and satisfoul.
Never a bad Dr Stefi Cohen video, and this was a good one: some old stuff I knew but had forgot, new info had heard (some of) but wasn't sure if it was correct. Also some new info (new to me at least) from a reliable source that kind of explained a few injuries I had a couple of years ago that took months to recover from.
Hola Stefi, muchas gracias por tu canal y por los videos que subes regularmente. Podrías subtitular tus vídeos al español? La verdad que me ayudaría mucho para poder así comprender todo ese conocimiento que compartes con nosotros. Sino lo dicho muchas gracias 💪😁
I think it would be fair to say that the most of muscles you have are because of the hormone usage. People watch videos like this and think that they will archive this results just by training hard and eating healthy but the truth is much different, you can train as much you want but your body has its natural limits . Every one who trains knows that. Usage of the hormones is fine as a tool to archive the desired results but you have to be honest about its usage.
@@mandalorian4620 I think the problem it not that it is illegal, there are people who are open about it and every one respects it . All professional bodybuilders use hormones and they don't hide it. Still, TH-cam is full of athletes that give advice how to get body like theirs and they never say the most important thing.
Hello Stefi, we are so blessed to have your videos to motivate, educate and entertain us!!! Please keep this this valuable work...videos are a huge commitment of your time. Just a thought, please just talk to the camera rather than read to us. I know this information is important and yet complex, but just a summary of your understanding and how we can benefit would be amazingly helpful. All my best and keep well over this Virus period.
I like how nearly all research on fitness, specifically hypertrophy, all contradicts the other. *Just know that EVERYONE is freaking different.* You're just going to have to put your body to the test, monitor your progress, and understand what works for YOU.
Yes I would like a video on nutritional factors for bulking. Im trying to loose weight and bulk? Is that possible? Or do I need to loose weight first then bulk? Thank you!
The body needs time to repair. If you are on enhancement drugs like most bodybuilders are they can hit the gym more often. Naturally weight lifters or bodybuilders have to give more time to repair muscles. Merry Christmas
I was under the impression that natural lifters benefit more from higher frequency training (especially in comparison to the archetype "bro split") as they require a more consistent stimulus for protein synthesis; as opposed to enhanced lifters who will have perpetually elevated levels of protein synthesis. Hope you enjoyed your Christmas. Edit: Taking into account total weekly volume as Stefi mentions.
Stefi- you look awesome it’s great seeing women with a passion for lifting and weights keep pushing hard and thanks for the great video ! God bless have a great day 👍🇬🇧
Yes, please! Do a video on nutrition requirements for muscle building. 🙏🏽 💞 Also, what is a maintenance level for calories? And how do I know what mine is? Love your videos, thank you!
The Universal Logos,the encoder behind all strucure and reality,has lent us ,by his grace,stefi,who puts knowledge and experience to the choicest words and examples.A true scientist and a delightful teacher and person!
Thanks for the advice. I've been training for nine months and I enjoy working out. I don't look very different though, and it bothers me. But I keep going because it feels good.
so happy you have your own channel, im fascinated by the knowledge you have. actually more impressed with that than the insane physique you achieved lol
Great video. Just a small thing. Felt like you were looking down reading than looking at the camera. Or at least once in a while to look at the camera to feel like you're talking to the audience.
Robert Creeke made some very interesting observations about the need for surplus calories (in order to gain muscle mass). He recommends a 500 calorie surplus per day for good gains. He tried high protein diets without increasing his caloric intake, and despite rigorous and diligent lifting and training, he main almost no gains for an entire year. Then he upped his caloric intake, and the gains happened pretty quickly and consistently. Hardgainers are almost always not getting enough calories.
I would suggest you simplify and summarise things more, as right now it's a bit more like reading a paper rather than someone talking directly to you. This makes it harder to follow as you need to be more focussed on every word that's said in order to absorb the info. You don't have to change what you're saying, you can still have ALL the exact same information, but it's how you communicate it. Oh, and I'd invest in a lav mic (or even a boom mic that's closer to where you're speaking) so you can be heard better.
What works for me is high training frequency (6-7 days per week) anything from 100-130 sets per week divided into 6 or 7 days. As an example I will do 3 sets on biceps every single day in myo rep style so very short rest pause starting with 12-15 reps, then around 5 reps then 3 reps, all sets to failure. I do this 3 sets for nearly all body parts daily and total daily training time is 30-45 minutes. After a month I will take 7-10 days off before starting all over again.
I'll try this once I get my body to look the way I want, then I'll probably be strong enough to handle this routine. I'm still a little fat right now and have to take rest days in between.
Stef! What are your thoughts on BCAA's?! I've read and seen videos about the subject but not enough of them actually quote specific studies as you do with a lot of yours! I'd like to hear what you have to say as someone sponsored and extremely well versed in the fitness realm!
Oh my gosh thank you so much for making this!! I struggled to find a video from a woman because I'm new to volume training and every single video I found was men and weird nonsense bro science. Thank you so much for making such great videos!!!
exactly, you dont need a caloric surplus, it's about eating what you need to maintain and working out properly, meaning contracting the muscle, going at a slower pace, squeezing as much as you can, and going for continued repetitions what you are able to personally handle. eating at a caloric surplus will not allow you to gain more muscle. if you are eating the right amount of protein daily and executing your weightlifting as optimally as possible then you will gain optimal results. but eating in a surplus will not speed that up, body doesn't work that way and is still a big misconception in the industry.
@@fusoperso Thnks, i have done some research on this in the last days. Truthfully i have always tought it was low weights and insane long reps. But i already stumbled upon heavy weights as you said, no pumping i will keep that in mind. I've started on kettle bell training right after that post. Only low weights right now, because i want to get proper form :) but will build up to heavier weights
I would love a video on nutrition! I am trying to get gains, which I have, but I'm looking for more and it's so hard to find the right amount of calorie surplus.
Here is why I like shorter rest periods, because frankly if I took 5 minutes between sets, and had about 15-20 sets in mind, or even just 10 sets, I would blow an hour resting. These days I am lucky to train at all so I need strategies to make gains with only about 1-2 hours of effort (including cardio). Talk about that!!
I made some experience with a different technique I used and would love to see some experiment and opinion on that. In university I thought like professional cyclists also often have quite huge leg muscles but not because they go to the gym 3x/week. They use these probably over and over almost every day. So I got a pull up bar for the door of my room and did pull ups everytime I went in or out, which happened quite often. But only so much that it’s not getting exhausting. It took me 2 weeks to get from 2-4 to 10 reps without fatigue, 15 reps max. Quite some progress without much effort. What do you think?
New subscriber here.First time watching,and i have to tell,you are creating,with a interesting way this type of informational videos.Im gonna stick around on this channel!!
In the section about training variables, you mention 2 terms that are not clear defined (for me). Those are "what is fatigue" and "what is progressive overload"? Is the term overload the same as "higher intensity" here? By the way the concept intensity is also used for different things. There is intensity that has a direct correlation with rest-periods, but there is also intensity that has a correlation with the amount of weight we lift. Who says that lifting heavy weights for lets say 5 reps is more intens than lifting medium weights for lets say 12 reps? Of those training variables "only" volume, fequency, and rest-periods independent variables, intensity is "vague" (I mean not independent to other variables). We have to firstly explain the meaning of terms in general street talks and academic talks as well - and try to analyse the differences between the 2 worlds with the same word. By the way, I miss 1 variable: tempo.
Interesting about rest periods. I used to take shorter rest periods about 75-90 seconds and found it lowered intensity. Once I lengthened the rest I got much more growth with much less volume. Obviously anecdotal but I never saw any benefits of short rest.
I also had better growth with about a 3 minute rest period. I dropped to one because of time constraints. I didn't have two hours to be in the gym. Also, I didn't want to take a bunch of time on equipment when the was a line.
Just lift to/near failure consistently, adding more weight or reps or sets, and eat a diet with about 1g protein/1lb lean mass, eat at maintenance/deficit/slight surplus to lean out or gain muscle (both can be done at maintenance depending on the person) and that's about all you really need to know.
@@77dris Sans anabolics / untrained obese individual / genetic outlier - go turn a 14" upper arm into a 16" upper arm at maintenance calories. I'll wait.
Hi, very good content! And very nice gains! Can I ask if you are natural or not? I'm not judgemental at all, I just want to evaluate how likely it is that I will be able to build so much muscle naturally.
I just saw you using what seemed to be a kabuki bar during your squats? Do you use them often? If you used them for benching would you do a video on your take of the Kabuki bench press bar? I thought about buying one but, they're wicked expensive.
Thank you very much for this great video, I learned a lot. Very off topic but what is this machine around 4 minutes and 35 seconds into the video in the background? All the best!
I'm still slightly confused about this. Can someone clear this up for me? Let's say I only want to train pull-ups. Is it better to do a bunch of sets in a row with 2 minutes of rest in between, or would it be better to spread out the sets over the day so I can do more total volume without getting so pumped and sore? And should I do it every other day? or every single day unless the muscle soreness is too bad?
Dude I would kill to have muscles like her 👏✨
beta
Me too!
*work - You can do it over time with constant work
@@martyrawdog jealous
Me too.
We must use this knowledge to win the hyper-trophy
Can't wait to get a hypertrophy wife.
you take a regular trophy, then give it a bunch of caffeine?
@@ryanweible9090 I'm dying LOL
😂😂😂😂
But if you dont train at all you still get atrophy
Damn Sandra Bullock is ripped
Hahaha lmao!😂👌
That's Erin Brockovich
😂
Nahhhhhhh lol
lol! Never made the comparison
3:10 mechanical tension
4:30 metabolic stress
5:45 cellular swelling
shit on me
@@MrNobody-zx4jz **shitting**
Insecure tension, anabolic stress & clitoral swelling.
@@kirkury wtf
@@MrNobody-zx4jz bro what 😂
Would love a video on nutrition and hypertrophy! I feel like there’s a lot of contradictory information out there about the anabolic window and protein requirements. Would be really useful!x
"what is up everyone?"
b-but... im baby...
For natty, put the work in harder than the day before, be it reps or weight. Stimulate insulin with meal (real food) and grow. Repeat.
So insightful. I really gain a lot of practical knowledge from your these videos. I'm really glad I subscribed. I know watching these videos will benefit my training. Thanks again
I would love that nutrition guide in relation to hypertrophy. I went to school for fitness and health but my program was heavier geared towards training, and less towards nutrition. In my own life, I feel I have a more than adequate knowledge of training (thought obviously there's so much more for me to learn) to set myself along the right path to achieve my goals (which are primarily physique based), however my biggest struggle has always been nutrition. Not only do I, to be honest, lack some motivation towards the nutrition aspect of healthy living, I'm also not very knowledgeable about it. I know how important nutrition is, and how effective it is when paired along with a great workout program, so something like this would be greatly beneficial and appreciated :D thank you :3
Listen to John Meadows and Ben Greenfield
Also follow Alan Aragon on Instagram, great info there on proper, science based nutrition.
Stef, your knowledge on this subject is impressive, however, since you are just reading the copy, utilizing a voice-over approach might be more beneficial. More video with your explanation via voice-over is what I mean. Seeing you sit there reading is distracting and doesn't lend itself to any deeper understanding. That said, I would quickly add that I am a big fan of yours and have used hybrid performance in the past. Planning on using it again as I prepare for USPA Nationals.
Jeff Nippard really understands the format best
Big fan also here, but I agree with Stefano and Julius.
?
Couldn't agree more.
I couldn't agree more with this... not only is it distracting, it takes away from me even wanting to watch the videos... I lose interest right away. Stef could also just simply speak from she knows and not be scripted. its very uninteresting.....
Ya'll people complain about her reading the text, like who cares.
She's very clear and it's a video i can listen to while training or doing something else.
She's not shy about it being scripted like most other youtubers do, other TH-camrs just edit it in such a way that it seems spontaneous or non-scripted while it is.
Hey Stefi, not really a physique comment, but I just wanted to say your hair is beautiful and is nice to see a girl interested in her physique who is ok letting it grow long 👍
Mind Tribe I agree!! 💪🏾
I love that statue in the back beside the protein (or whatever it is)
I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.
I would recommend the agoge diet to everyone!
I felt in class at school. Are you reeding a book here?
Can you make a video about what you eat in a day? Pleeease! 🙏🏼😁
I'm italian, and my english sucks, but you speak clearly and comprehensibly. i love your video and this type of video (do more of that), but just one thing, when you speech look the camera, put what you should say near (or back) the camera so you can read and watch the camera at the same time :) anyway nice content , really clearly and satisfoul.
Agree to look up while reading the content.
Never a bad Dr Stefi Cohen video, and this was a good one: some old stuff I knew but had forgot, new info had heard (some of) but wasn't sure if it was correct. Also some new info (new to me at least) from a reliable source that kind of explained a few injuries I had a couple of years ago that took months to recover from.
Hola Stefi, muchas gracias por tu canal y por los videos que subes regularmente. Podrías subtitular tus vídeos al español? La verdad que me ayudaría mucho para poder así comprender todo ese conocimiento que compartes con nosotros. Sino lo dicho muchas gracias 💪😁
I think it would be fair to say that the most of muscles you have are because of the hormone usage. People watch videos like this and think that they will archive this results just by training hard and eating healthy but the truth is much different, you can train as much you want but your body has its natural limits . Every one who trains knows that. Usage of the hormones is fine as a tool to archive the desired results but you have to be honest about its usage.
Are you serious?
You have to be honest about using a highly illegal substance?!?!
@@mandalorian4620 I think the problem it not that it is illegal, there are people who are open about it and every one respects it . All professional bodybuilders use hormones and they don't hide it. Still, TH-cam is full of athletes that give advice how to get body like theirs and they never say the most important thing.
I would love to see a “What I eat in a week” video. I’m genuinely curious 😁
Your body is insane! I’m intrigued.
Hello Stefi, we are so blessed to have your videos to motivate, educate and entertain us!!! Please keep this this valuable work...videos are a huge commitment of your time. Just a thought, please just talk to the camera rather than read to us. I know this information is important and yet complex, but just a summary of your understanding and how we can benefit would be amazingly helpful. All my best and keep well over this Virus period.
I like how nearly all research on fitness, specifically hypertrophy, all contradicts the other. *Just know that EVERYONE is freaking different.* You're just going to have to put your body to the test, monitor your progress, and understand what works for YOU.
Yes I would like a video on nutritional factors for bulking. Im trying to loose weight and bulk? Is that possible? Or do I need to loose weight first then bulk? Thank you!
Would love to see nutrition video - I specifically have no idea how to determine my specific caloric needs (especially considering my age at over 50)
Gray Young google a TDEE calculator! Or download MyFitnessPal!
The body needs time to repair. If you are on enhancement drugs like most bodybuilders are they can hit the gym more often. Naturally weight lifters or bodybuilders have to give more time to repair muscles.
Merry Christmas
I was under the impression that natural lifters benefit more from higher frequency training (especially in comparison to the archetype "bro split") as they require a more consistent stimulus for protein synthesis; as opposed to enhanced lifters who will have perpetually elevated levels of protein synthesis. Hope you enjoyed your Christmas.
Edit: Taking into account total weekly volume as Stefi mentions.
Such a professional approach. Love it.
Great job! Thank you Stefi!! 👍🏻🏆💪🏻
Cant beleive that this took me oen and a half years to find . MASTERPIECE
Stefi- you look awesome it’s great seeing women with a passion for lifting and weights keep pushing hard and thanks for the great video !
God bless have a great day 👍🇬🇧
It's great to see women turning themselves into men.
- Josh Phillips
@@sothis1448 women working out means they wanna be guys?? 😂 fool
Yes, please! Do a video on nutrition requirements for muscle building. 🙏🏽 💞
Also, what is a maintenance level for calories? And how do I know what mine is?
Love your videos, thank you!
Ive seen plenty of accent walls in my day but never one made from laminate flooring lol
Great video 💪💪
the thirst is real!
Lmao
The Universal Logos,the encoder behind all strucure and reality,has lent us ,by his grace,stefi,who puts knowledge and experience to the choicest words and examples.A true scientist and a delightful teacher and person!
Mechanical Tension
Progressive overload
High intensity
High frequency
Low volume
masses of human growth hormone
High volume or volume closer to your personal MRV is probably better for hypertrophy specifically
low volume?
@@shapeshifter404 That you mike Isratel? 🤣
@@ahmarcamacho8404 Anything you want to add ?
Thanks for the advice. I've been training for nine months and I enjoy working out. I don't look very different though, and it bothers me. But I keep going because it feels good.
You probably eat unhealthy then. Men usually look different even after 3 months
@@busraseveb7703 I’ve lost 50 pounds and probably eat healthier than you
@@JokinJoe if you lost 50 pounds you look very different
@@JokinJoe chill.
so happy you have your own channel, im fascinated by the knowledge you have. actually more impressed with that than the insane physique you achieved lol
Hi! Could you show us how you achieved such great development in your abs and glutes please? A tutorial would be splendid. Thanks Stephie 😁
It's all from deadlifting
Nothing to do with exogenous androgen
Drugs. They work really good.
Just lift brah
One of the best TH-cam Channels !! Thanks Stefi!!
Excellent video.. Through research and points covered.. Just drop the music, and talk to ur viewers instead of reading.. Keep the good info coming..
I agree. I'm prone to zone out, as the music draws my attention. I'd like to listen to Stefi, though.
Sadikk Shaikh I didn’t understand a word she was reading off the screen.
Yes, it's scary how eye contact (even via a screen) will help with concentration. I kinda need being talked to.
Well said 👌
Great video. Just a small thing. Felt like you were looking down reading than looking at the camera. Or at least once in a while to look at the camera to feel like you're talking to the audience.
Robert Creeke made some very interesting observations about the need for surplus calories (in order to gain muscle mass). He recommends a 500 calorie surplus per day for good gains.
He tried high protein diets without increasing his caloric intake, and despite rigorous and diligent lifting and training, he main almost no gains for an entire year. Then he upped his caloric intake, and the gains happened pretty quickly and consistently.
Hardgainers are almost always not getting enough calories.
I would suggest you simplify and summarise things more, as right now it's a bit more like reading a paper rather than someone talking directly to you. This makes it harder to follow as you need to be more focussed on every word that's said in order to absorb the info.
You don't have to change what you're saying, you can still have ALL the exact same information, but it's how you communicate it.
Oh, and I'd invest in a lav mic (or even a boom mic that's closer to where you're speaking) so you can be heard better.
I love the mellow background music.
Yes make a video about nutrition requirements for muscle hypertrophy!!
What works for me is high training frequency (6-7 days per week) anything from 100-130 sets per week divided into 6 or 7 days. As an example I will do 3 sets on biceps every single day in myo rep style so very short rest pause starting with 12-15 reps, then around 5 reps then 3 reps, all sets to failure. I do this 3 sets for nearly all body parts daily and total daily training time is 30-45 minutes. After a month I will take 7-10 days off before starting all over again.
I'll try this once I get my body to look the way I want, then I'll probably be strong enough to handle this routine. I'm still a little fat right now and have to take rest days in between.
Yes yes pleaseeee do a video on the nutrition and how much to calorie surplus above maintenance :) xx
Not hating on her but how would she know what is the best way to build muscle is if she is a power lifter and doesn’t train to build muscle much
Wow, that's the most well researched video on the subject I've ever seen. Awesome!
Glad that I found this channel, really useful info. Thanks for putting in the time and effort, keep it up! You got a new subscriber :)
Pull that shit
Push that shit
Eat that shit
Rest
Words to live by
Tell us about the gear ?
what gear?
@@moorshound3243 hormons.
@@vladimiruzelac9762 hormones?
@@moorshound3243 you have to be special kind of stupid ? Male hormons/testosteron.
@@vladimiruzelac9762 how do you make a hormone?
Stef! What are your thoughts on BCAA's?! I've read and seen videos about the subject but not enough of them actually quote specific studies as you do with a lot of yours! I'd like to hear what you have to say as someone sponsored and extremely well versed in the fitness realm!
Oh my gosh thank you so much for making this!! I struggled to find a video from a woman because I'm new to volume training and every single video I found was men and weird nonsense bro science. Thank you so much for making such great videos!!!
Excellent information, thanks Stefi.
Awesome gun show you got going💪💪👍
This video is way better than I thought it would be
Perfectly timed for the train ride home, thanks - v useful!
I love how informative your videos are. Thank you
loved the video and all the info!
Aww man, I want to go to a gym where I can take my dog 🐕
Im fat rn and want to get ripped but i cant lift my weight to do pushups and all i got is a 10 lb weight rn so im just using this 😂
exactly, you dont need a caloric surplus, it's about eating what you need to maintain and working out properly, meaning contracting the muscle, going at a slower pace, squeezing as much as you can, and going for continued repetitions what you are able to personally handle. eating at a caloric surplus will not allow you to gain more muscle. if you are eating the right amount of protein daily and executing your weightlifting as optimally as possible then you will gain optimal results. but eating in a surplus will not speed that up, body doesn't work that way and is still a big misconception in the industry.
Hybrid performance crew are the most natural looking athletes out there and fucking strong too
Great!:-) What about, "The most effective way to gain strength"?:-)
Yes :) i want strength with as less mass as possible
@@yousz123123 heavy weights and no pumping
@@fusoperso Thnks, i have done some research on this in the last days. Truthfully i have always tought it was low weights and insane long reps. But i already stumbled upon heavy weights as you said, no pumping i will keep that in mind. I've started on kettle bell training right after that post. Only low weights right now, because i want to get proper form :) but will build up to heavier weights
This is a stupid goal but an easy one, train your ass off and barely eat
Heavy weights, low amount of sets and reps and eat enough calories at least 2000 calories because heavy weights drain alot of energy
I would love a video on nutrition! I am trying to get gains, which I have, but I'm looking for more and it's so hard to find the right amount of calorie surplus.
I learned a lot from you than I did reading articles online. Thank you
Omg I love her videos. Very clear and concise
Perfectly explained Steph......... 😀😀😀
Saludos Stefi, porque no tienes videos en español o con subtítulos para tu audiencia de habla hispana?
You should upload two videos at once. I don’t wanna develop muscle imbalances in my forearms.
😂😂
sleep? whats that? Thinking about swapping 4 10hr days for 5 8's. The extra day off just isnt worth it
Why you don't looking at camera while talking btw tq for information it really helps
Here is why I like shorter rest periods, because frankly if I took 5 minutes between sets, and had about 15-20 sets in mind, or even just 10 sets, I would blow an hour resting. These days I am lucky to train at all so I need strategies to make gains with only about 1-2 hours of effort (including cardio). Talk about that!!
Super cool science based videos you make!
Very detailed and honest. Thank you. Could you please direct me to the diet/ nutrition plan / details re: calories.
I made some experience with a different technique I used and would love to see some experiment and opinion on that.
In university I thought like professional cyclists also often have quite huge leg muscles but not because they go to the gym 3x/week. They use these probably over and over almost every day.
So I got a pull up bar for the door of my room and did pull ups everytime I went in or out, which happened quite often. But only so much that it’s not getting exhausting.
It took me 2 weeks to get from 2-4 to 10 reps without fatigue, 15 reps max.
Quite some progress without much effort.
What do you think?
Btw I did not make that Progression after 3 months of 2-3 training days a week
I am a new fan. I am in absolute awe of your power
New subscriber here.First time watching,and i have to tell,you are creating,with a interesting way this type of informational videos.Im gonna stick around on this channel!!
Awesome video, but the music is rough...
Yes on the nutrition video. Please.
I always look at multiple sources when I research something new, because there's so many differing opinions out there.
What's she said is know since 70 years...
Very dope and very good info !! Guys keep the great work love the videos.
Great video with lots of concise information!
Excellent video - very good!
Myofibrillar hypertrophy is where the cells grow, to gain muscle you need to achive hyperplasia to increase the cell count.
Thanks for the video very good information .. very well done.
In the section about training variables, you mention 2 terms that are not clear defined (for me). Those are "what is fatigue" and "what is progressive overload"? Is the term overload the same as "higher intensity" here? By the way the concept intensity is also used for different things. There is intensity that has a direct correlation with rest-periods, but there is also intensity that has a correlation with the amount of weight we lift. Who says that lifting heavy weights for lets say 5 reps is more intens than lifting medium weights for lets say 12 reps? Of those training variables "only" volume, fequency, and rest-periods independent variables, intensity is "vague" (I mean not independent to other variables). We have to firstly explain the meaning of terms in general street talks and academic talks as well - and try to analyse the differences between the 2 worlds with the same word. By the way, I miss 1 variable: tempo.
A weekly nutrition guide with types and amounts of food consumed would be really nice. Perhaps possible perfomance enhancements. 😂
Interesting about rest periods. I used to take shorter rest periods about 75-90 seconds and found it lowered intensity. Once I lengthened the rest I got much more growth with much less volume. Obviously anecdotal but I never saw any benefits of short rest.
I also had better growth with about a 3 minute rest period. I dropped to one because of time constraints. I didn't have two hours to be in the gym. Also, I didn't want to take a bunch of time on equipment when the was a line.
An example would help. Or this video is a good learning but no execution.
Great Information! Thank you for sharing.
Yes please make a video on muscle growth 😊👍🏻💪🏻
afrosepatel this is it!
Great video , non biased information as it should be .
Stefi is just awesome!!👍👌👏👊😎💯
Just lift to/near failure consistently, adding more weight or reps or sets, and eat a diet with about 1g protein/1lb lean mass, eat at maintenance/deficit/slight surplus to lean out or gain muscle (both can be done at maintenance depending on the person) and that's about all you really need to know.
If you don't care about about progressing to any significant degree in size, strength or work capacity, then yeah, it is.
@@geneharrogate6911 Incorrect.
@@77dris Sans anabolics / untrained obese individual / genetic outlier - go turn a 14" upper arm into a 16" upper arm at maintenance calories. I'll wait.
Hi, very good content! And very nice gains! Can I ask if you are natural or not? I'm not judgemental at all, I just want to evaluate how likely it is that I will be able to build so much muscle naturally.
You can gain deez nutz!😂😂
I just saw you using what seemed to be a kabuki bar during your squats? Do you use them often? If you used them for benching would you do a video on your take of the Kabuki bench press bar? I thought about buying one but, they're wicked expensive.
Thank you very much for this great video, I learned a lot. Very off topic but what is this machine around 4 minutes and 35 seconds into the video in the background? All the best!
I'm still slightly confused about this. Can someone clear this up for me?
Let's say I only want to train pull-ups. Is it better to do a bunch of sets in a row with 2 minutes of rest in between, or would it be better to spread out the sets over the day so I can do more total volume without getting so pumped and sore?
And should I do it every other day? or every single day unless the muscle soreness is too bad?