Why YOUR Muscles Aren't Growing (And How to FIX IT)
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- “Why am I not building muscle?”-have you ever asked that? Well, building muscle is easy…. If you’re a brand new beginner. Past the “newbie gains” stage, building muscle becomes disproportionately harder, especially as a natural. This is why many people, no matter how hard they work in the gym or how well they eat, just seem like they’re not making gains anymore. Unfortunately, you can’t brute force your way past this. Beyond basic fixes like “eat enough food” or “get enough sleep”, you not gaining muscle comes down to 1 reason. Here, I reveal what the no.1 reason why you’re not gaining muscle and how to build muscle by modifying your training to instantly make it far more effective at building muscle (i.e., winning tips to build muscle).
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First, we have to understand how a muscle actually grows in order to take advantage of it. Historically, there were 3 mechanisms that everyone conceived as driving muscle growth. However, as more research was conducted over time, it became evident the science and reasoning behind some of these mechanisms was quite flawed. Unfortunately, most people, including many trainers, weren’t made aware of this. As a result, many people still train ineffectively, resulting in them not gaining muscle in the long-term. So what are these 3 mechanisms? And which of them are no longer reliable?
The first mechanism, muscle damage, represents actual damage, known as microtrauma, that training can cause to muscle cells. This damage causes a reactive inflammatory response in the body which can create muscle soreness, and in theory, causes the muscle to grow bigger in response. The second mechanism is called metabolic stress. This mechanism represents the chemical demands placed on your muscles during training. As you work harder and create more and more build up, your muscles become more acidic, creating a burning sensation in your muscles. The hormonal environment and swelling of the muscle caused by this is theorized to cause muscle growth. Thus, explaining the various tips you’ll see on “chasing the pump” to build muscle. The third and final mechanism is mechanical tension. This represents the tension that’s placed on your muscle as it lengthens and then contracts under load. Generally, the heavier the weights you lift and the greater the range of motion you use to lift them, the more mechanical tension is created.
All 3 mechanisms sound great on paper, but recent research has revealed that we’ve been undermining the importance of 1, way overestimated 1, and- well- were totally wrong about the other. Let’s start with muscle damage. As it turns out, research shows that although muscle damage and soreness will be a byproduct of hard training, trying to get more of it does not lead to more growth, and can in fact hinder it. As for metabolic stress, the available research on shorter rest periods, training to failure, and faster lifting tempos suggest that it simply doesn’t seem to be strongly correlated with hypertrophy. Finally, mechanical tension. This mechanism has withstood the test of time and recent research has only served to reiterate that it is the most important driver for muscle growth. So, if you’re not making gains, you’ll want to structure your workouts such that they maximize mechanical tension. There are 4 modifications you could use.
First, don’t prioritize ‘feeling’ like you made progress, prioritize ACTUALLY making progress. You can do this by sticking with the same exercises week to week and slowly adding more weight and reps to them as you get stronger. Second, rest with purpose. Although optimal rest time highly depends on how taxing the exercise is as well as your training status, a good recommendation is to spend at least 1.5-2 minutes of rest between sets for most of your exercises, with 3 minutes of rest being a good idea for heavy compound movements. Third, increasing mechanical tension is NOT just about going from point A to point B or how much weight you can lift. It’s about HOW you lift that weight from point A to point B. Pay attention to proper form rather than let your ego get the best of you. In addition to that, another thing explaining why you’re not gaining muscle is the lack of mind to muscle connection, so be sure to develop that.
Even if you feel stuck right now, thinking, “Why am I not building muscle?”, apply those 4 modifications to your workouts and you’ll very quickly notice the gains picking back up again. That’s the true power of science.
Hope you enjoyed this one! See below for a link to the main studies used in the video. Let me know what you'd like to see next! Cheers!
DEBUNKING MUSCLE DAMAGE AS A DRIVER OF GROWTH: pubmed.ncbi.nlm.nih.gov/29282529/
IMPORTANCE OF RESTING ADEQUATELY BETWEEN SETS: pubmed.ncbi.nlm.nih.gov/26605807/
MIND-MUSCLE CONNECTION STIMULATES MORE GROWTH: www.researchgate.net/publication/291018876_Attentional_Focus_for_Maximizing_Muscle_Development
TRAINING TO FAILURE & HYPERTROPHY: www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/
Seriously though, where can I find that tank top?
This video was a good one!! Also regarding mechanical tension - incorporating resistance bands exercises into the workout will really help with that! 💪🏼
This was a great one Jeremy, thanks for clearing this up for me. After not training for many years, I started again about 4 weeks ago and seen frankly incredible results with barely any pain, which has been quite confusing... It seems my instincts lead me down the right path! I definitely would not have been able to grow so fast and painlessly without researching the best targetted exercises to safely maximise mechanical tension, focusing intensely on each contraction & extension, making time to breathe and loving the exercise buzz for the first time ever!
Critically though, I'd never have been able to succeed this easily without using a tasty, effective protein powder for pre and post workout. I've tried 3 before, but they were always too uncomfortably sweet for me or the friends & family I shared it with, which was so disappointing, because I've long wanted to add an easy, low calorie, vegetarian protein source to my diet. Now I'm using Nutritech Premium Whey Peanut Butter, which is simply amazing! Taste is naturally subjective, but I think having a list of the best tasting, highest quality whey protein concentrate/isolate/mix products would be hugely beneficial for beginners, and in fact, for anyone who isn't vegan or on a low protein diet. I'd love to hear your whey product recommendations!
Will this be the same for guys over 40 or 50? You should make a instructional video for older guys. Thanks
Português, Brazilian? Legends
Rest is the most important part of working out , that is why i rest 7 days a week.
LOL
"The #1 Reason You're Not Building Muscle (As A Natural)" is... your are not lifting weights.
ahahahahah
😂😂😂😂😂😂
Haha
1. Take longer rests between sets
2. How you lift>How much you lift
3. Focus on muscle you are training
4. Training to failure is not as effective as not training to failure
thanks
I think saying training to failure is useless is oversimplifying it and may mislead people. He only said that there wasn't much difference between training to absolute failure and being a few reps short of failure, so you should still push yourself hard... just not so hard that you can't do anything else
I did not get why training to failure is useless. To what point should one train then???
@@Pedro-nt2ro It's not useless, just not optimal. I don't have the sources for all the information I'm going to say, so take it with a grain of salt, but my understanding is this: If you don't train until close to failure you don't actually train your whole muscle. You only use some muscle fibers at a time. When you start to get tired, those fibers stop working and you have to activate the others. So training until failure means you probably worked the whole muscle. However, in this video Jeremy stated that you don't HAVE to train until failure, being a few reps short of it is fine because there won't be a noticeable difference for muscle growth. My guess is, if you do it close to failure you probably put your whole muscle under mechanical tension already, and in the final reps until actual failure you probably won't be using proper form which reduces mechanical tension which is why it won't make a big difference.
@@Pedro-nt2ro because you arent trying to destroy ur muscles, ur trying to get close to failure but if u push too hard it'll be detrimental
5:40 lol , that muscle shock video was gold
You ready for some pull ups?? SIKE! 😂
Never let em know your next move
SIKE! THAT'S THE WRONG NUMBER!
@@chillah7795 don't u know bad boys move in silence n violence (to muscles)
The original is shock he use shocking haha.
Jeremy, I am 57 year old and have been working out for decades. The gym shutdowns gave me time to reassess my workouts and my approach to fitness. That’s when I found your channel. I replaced my routines with the ones you provide and changed my mindset about working out, including working out 5-6 days a week at 6 am, instead of 45-50 minutes 3 days a week at the end of the day after work. At 57 years of age, I added an inch and a half to my arms and am more muscular and stronger than I had been before. Folks, Jeremy’s recommendations work. Commit to the work and results will follow.
Congratulations on your gains. 💪🏽
Good work man! Keep it up, get another inch!
how many minutes do the routines take you now?
@@SkN097 I alternate between Jeremy’s PPL and his whole body routines. I consistently spend between 90 and 120 minutes per session. The biggest change in terms of the time it takes me is that I now take a 2-minute rest between sets. Sometimes I do 3 and sometimes 4 sets. This is why a 6 am workout is a must for me. I cannot do this later in the day.
How are exercise routines early in the day? I workout later in the day (I start 10-11 at night) solely so I have the energy and power to do so after eating my meals throughout the day compared to the morning where I exercise literally after I get out of bed.
Jeremy is the man. No ego, no hype, no false promises or bro science. Just calmly delivered, insightful, and well researched great advice.
"If im not sweating everytime I'm working out, im not building muscle" told to me when I was younger. 43yrs old now and this still pops in my head from time to time during my workouts. Reverse ego my brain out of that mind set now days.
broke into a sweat just thinking about working out - am I building muscle?
@@craggerrs yeah...I don't think that's how it works TBH..LOL
I dont sweat but there is this "if your not feeling alot of pain ur not gaining anything" i think is not true but i keep pushing myself even though im tired i think it isnt healthy though
Bruh that sounds like what my dad says 🤦🏼♂️
@@hastro6341 youre not thinking hard enough
1. Same excercise, week after week. But keep increasing weights and reps regularly
2. Rest around 2 minutes between sets, may be 3 or more minutes for heavy compound excercises like squats, dead lifts
3. Focus on the negative to increase duration under tension for the muscle. Don’t rush through sets .
4. Mind muscle connection, mentally visualise the expansions and contraction of the targeted muscle
thank you
More than 2 minutes will give your muscles too much rest. It's best to do it between 45 sec and 2 min
@@gaaraxiongis too much rest between sets not good and if so why?
Great video! Here's the summary:
What works: (time under) mechanical tension
1. Prioritize progress in weight and reps. Stick with the same exercises. No soreness is good.
2. Take 3+ minutes between compound sets, and 1.5-2 minutes between other sets
3. Always practice good form. Don't bounce. Control the weight down. Don't cut reps short.
4. Focus on the mind-muscle connection
Debunked research / what doesn't work: muscle damage and metabolic stress.
* training to failure
* short rest periods
* fast reps/tempo
* training to muscle damage (the growth is only temporary swelling; true muscle growth only happens after the damage is repaired)
Thanks for the concise summary!
Can you please explain me what he said about those chemicals ??
@@randomvideos894 What chemicals?
@@DanDascalescu-dandv when he was talking about the legs did he mean that we SHOULD feel that it Burns or thee opposite ?
What do I do for 2 to 5 minutes when I rest?
Because. I’m laying up, eating Andy Capps hot fries, while watching Jeremy.
My boy, them there Andy Capps are so underrated.
I'm a woman and I love your videos. Each video you post is worth watching. I have learned so much from watching most of your videos. Thank you so much. ❤️🇨🇵
Are you from Paris?
@@akashfuturegroups2202 nope 😅
@@lucyl0101 haha 🤣
Comment va Macron?
Content quality getting better and better bro. You’re videos are so informative and helpful. You got me to 10 pull-ups from 6 in 2 weeks. I’ll be sure to keep watching. 👍
i have been following most of these exact principles since the beginning and i’m glad to hear leaving the gym rather unsatisfied was not due to me simply not working hard enough. i’m only guilty of training to failure, i tend to train to failure during every workout. i’ve been working out for 3 months everyday and i’ve made some noticeable progress. i’ve been struggling with my chest though.
I'm doing calisthenics , and as a rocky , I've made some rocky mistakes , from now on , i will focus quality , and let the high reps for some day in the future , maybe this is the reason why my reps didn't change much in push ups. Thank you man!
I'm glad I watched this video. I am in my 3rd well of 4 on 3 off Adding more weight each week. I wasn't sure if we doing this right but you confirmed I'm on the right path. Thanks dude! Keep the videos coming!
This has to be, probably, the most important and best video that Jeremy has ever done. It’s a video that you may have to watch over and over to remind yourself, throughout the journey of exercising. I know the saying is cliché but trust the process!
Most important and best? :)
I actually favorited this video for that exact reason, I always find myself slowly losing my focus on form and movement to the point where I start lifting for ego and thus stunting my progress and gains. In fact last week I decided to take it slow and actually think as I was lifting and found myself lifting better in-terms of endurance, strength, and ultimately progress.
Yeah I'm gonna download this for future reference.
Progressive overload is what drives the bulk of muscle growth within that 8 to 20 rep range ,ur also getting the 40 to 60 seconds of mechanical tension which is optimal. Also with training to failure most guys who say it takes to long to recover from is code for its to hard and i cant do it 😃. Low Volume failure hit training works for me, high volume 3 reps short works for others,do what makes u look forward to training
I've been sort of studying the Shaolin ways, mixed with other stuff since long ago.
When you talk about increasing the rest time, like said the article, and feeling less fatigue but trusting the process, I remember what a friend told me once about feeling the muscles, and the Shaolin also talk about feeling yourself. Seems like you have to give your body time to balance yin (potency, energy supply) and yang (action, transformation to motion, force), and many say the mind also throws in energy, so one could actually need to focus the muscle, to pay attention. I say tai chi instructors talk about that, but also bodybuilders.
Also about the attention to/during rest time, if you overdo yin, you don't train well enough. Too much yang, tho, don't give you enough time for your body to provide yin (blood, etc) to the muscle to be able to operate well again, so you sort of kill it before it is able to work. The idea is to maximize the work, I suppose, but also to stimulate the body's ability to provide supply to the tissues (and also other mechanisms), not just to destroy joints and ligaments.
And many nowadays, specially anxious persons, already noticed that neurological status affect a lot, also the training. From the science point of view one could say the brain commands the body, so it's health matters a lot. From Buddhism one could remember the Buddha saying that it is impossible to separate body and mind. From many points of view people could also say the mind has power to influence matter.
Numerology also points to balance when you see 444, which talks about other stuff and also about balancing the elements. For an example, one needs to take water well, sunlight for vitamin D, breathe consistently and take time putting limbs in contact to the earth to be able to work them out, and also eat properly (food is provided from the Earth). I once made a quick experiment walking barefoot vs walking shoes on in my house and checking my charge with some sort of multimeter. Yes, bare foot discharges some "tension". There are other more energetic understandings about that, also, but that's enough for a short interpretation for now.
Fact is, knowing oneself eases life a lot and is actually very needed in maybe every process after some point.
I took a long break from the gym. Your content has made it so much easier and faster to get back into shape and build muscle
After 7 months of working out, -10kg, toned muscels... I have noticed that despite adding weights my muscels are like at the start, soft and my skin floppy... I think that your advices can help me, will try.
Roids roids roids lol no Normal person can gain 10kg pure muscle in 7 month lol stupid either u hit puberty or u get roids
"Plateau" is every muscle builder's nightmare
I feel like its quirte simple. Train hard enough to get to failure but dont train into it. If you feel like your currept rep doesnt make it, stop it. Dont hurt yourself and you already hit the max at that moment. Finishing that rep just to proove yourself but hurting yourself doesnt benefit anything. I love my legs wobbling after a good legday but do i need it if i know i hit my limits today? No.
Love the video. Wish I had saw it sooner.
Another trick that you can use to increase muscle tension is before you do your sets for example machine chest fly's take a bigger weight than usually and just hold and squeez it until you start to lose tension and then do your sets as usual.
This is why l doing workout for Building Muscles for all weeks, not only men is become a weak for them and become a strongest men himself. l Try to become strong for gym and home workout tips, dumbell, legs, pushups and many more for stuff. No alcohol or No smoke for something bad happen, for the healthy always make pre-workout, juice, coffee and be a serious beginner workout. I always respect to video about.Thanks for information for video. Stay strong!💪👍
I started gym workouts last summer and I'm on my second, more advanced training plan now, which my personal trainer mapped out for me. She said the exact same things mentioned in this video -- longer rest periods, slow and methodical lifting/pulling, keep adding weight but get to a fixed number of reps. I was never told to "train to failure". I was beginning to wonder if my training was correct but it seems that it is. I have yet to see big grows but my GF at least sees them, so 🤷🏻♂
This probably doesn’t affect anyone else. But the number one reason I wasn’t building muscle i was actually missing tryptophan. Collagen protein powder doesn’t have tryptophan in it. I’ll list the things I had to do:
I had to consistently eat 1 g of protein per lb and eat it throughout the day not all at once. This meant big breakfasts.
I had to eat more vitamin C. I started juicing my own oranges. For some reason my body doesn’t build muscle without a lot of vitamin C. I don’t understand it either.
I had to sleep more than six hours consistently each night.
I had to stop working out so hard. For me I was going to hard. Now I just do maybe one hard set per muscle group each gym session or maybe even just one heart set on one of the muscle groups in the gym session. The rest is just about consistency and getting in and out. I have a tendency to push way too hard. And neurologically it will drain the hell out of me. And it was drastically limiting my gains.
I had to start working out the most stretched position of the muscle. I had been missing that
The last part was getting my testosterone levels high again by eating raw egg yolks and breathing deeply and committing not to worry about stress even if it was a big deal
Now thats being in tune with your body.
@@adonizi yep
Why does it feel like a bot wrote this, yet at the same time it's one of my beautiful self-analytical things I've ever seen 😂
so that means I'm doing great at gym., i am doing reps to failure and resting a 3 mins or so., i come to this video bcuz im curious why my muscles now dont get sore after my gym., thanks now i know my body is concentrating on muscle build up and not on muscle treatment
How do you explain that I have increased my muscle size since doing higher rep, less rest and to complete failure sets? Seems to go against what you are saying here. I don't listen to all these studies because they are usually flawed and change so often. I listen to my body and the results that I have seen.
same thing man,I dont listen to this bullshit methods if you feelin that fire in the muscles while are you lifting you know you are doing good and muscles will grow.
Regarding longer rest times: Can we do circuits (1 set of, say, 6 workouts) then repeat x3 / 4x ? 🤔
I do this to reduce rest time to 30 - 60 sec and but still allow the target muscle time to rest for a couple minutes.
I do the same, with the same questions regarding rest.
Theres no way those are effective sets after a while. If you do a hard set of incline bench, hard set of bent over rows, there no way you can just continue doing effective sets, theres just so much systemic fatigue. If you do half ass sets im sure you can do it for hour straight, its almost crossfit or cardio.
I did this for a long time. It was great for staying lean and fat loss. I never gained significant muscle mass though. My weight pretty much stayed the same for months, which was fine because my goals weren’t really to gain a lot of muscle mass. But I started lifting heavier now, doing a push/pull/leg split 3 days a week and hoping to start seeing more visible muscle gains soon
@@jicalzad Thanks
@@seth_sesu - You can try to superset back and chest. I wouldn't do more than supersets though (2 exercises). And make sure to modify the superset like this for an example. 1 set of Lat Pulldowns, then rest 30-60 seconds, now do 1 set Incline Bench press, then rest 2-3 minutes. That completes one superset. Having the extra 30-60 seconds in between the superset exercises instead of back to back like a traditional superset will allow you to maximize your effort for each set.
I love seeing the self-produced b-roll! So much better than stock video.
Super awesome content! This is how I kind of work out naturally and I can tell you it seems to be working! I lost 31 lbs. during a cut over several months. During that time I managed to increase the amount of muscle on my body significantly just by Resting on Monday, working out Tues, Weds and Thurs, Resting Friday and then doing more intense workouts on Saturday and Sunday (as I have more time to allocate to working out then). This method seems to keep me from feeling sore and is definitely fueling muscle growth :)
THANK YOU
I love your videos, they are very informative. I will be definitely be making these changes, thanks Jeremy!
I 100% agree with "work correctly, not hard"
If you say you lift x kg/lbs and you do it really fast and without control, it means nothing to me. Try doing 1-2 seconds up, 1 second rest, 2-3 seconds down, 1 second rest and you'll se how much harder it is if you do it correctly...
at the gym rn and i'll try now
any other tips? i go for 11 months already and stopped seeing progress after like 6 months
i'm skinny
Depends what you mean by rep tempo, Im sure Athlean X states slow eccentric but a fast concentric was key for growth. Unless it was strength and I misremember 🤔
I dont have muscles, my body is skinny 😔😥😭
Creatine and juice and never forget leg day LOL
juice?🤨
Steroids
@@AlternateAlt_Account-yt2rsduhh orange juice.
what about negative reps? do they fall into the same category of trying to achieve soreness?
I love your channel Jeremy!, it's very informative & entertaining. I appreciate the graphics, editing & acting 😆 you put forth in your videos to make it educational & engaging.
The last point is what i noticed make the most difference. Instead of thinking about moving the weight i just try to contract the right muscle and the exercise become completely different
I think there are other sides to shorter rest, they may or may not be less efficient for muscle growth, but having higher metabolic stress is not necessarily a bad thing, it is healthy for our body too especially our heart and lungs. And i also believe it will lead to more calories burned.
But if solely for muscle growth then the suggestion are very much worth trying.
It also depending what you’re training for. Every goal requires something different. If you’re training for some athletic sport then yeah shorter rest period may be the right choice for you.
I dont know dude... i'm continuosly progressing since two years, at 50 got the body of my life under 10% body fat and highest 1RM ever. Throughout my life i always advanced best, or at all, with high volume, short pauses and literally always to failure. My pauses range from 1:30mins on "big" movements, down to 45s or even 30s on smaller muscles and movements. I strive to make every move count and concious. Usually going for 40-60s of time under tension, so relatively moderate weights, often supersetted. I almost never experience real muscle sorness though, but usually i feel what i did the last day. What i want to express is: i believe this is a very individual matter. Studies are way too often averaged values, but an individual is not the average. Find your own way that works.
I'm in my mid 50s and high reps work for me too. I do only one set per exercise - but every one is a drop set to failure.
Did you even mention the primary reason for limited hypertrophy over time? Its quantity of nuclei in the muscle cells.
There are other factor too, of course, but under optimized conditions (diet, sleep, hormones, etc ...) the amount of cell nuclei is the biggest limiting factor.
Hey Jeremy! What should be the rules to decide the rep range of an exercise (roughly speaking)? I've been told, it's less for compound exercises & more for isolation, but if mechanical tension is the main driver of muscle growth, then shouldn't the rep range always be low to allow you to lift more? Why take reps beyond 8 at all (given low reps don't provide enough volume, so I'd argue 6-10)?
I think maybe the more reps makes up for the lower weights because more reps would add more tension right? and it will also build endurance. But I don’t get why it’s just for isolation 🤯
It depends on your training goals, hypertrophy, strength, endurance and so on
Depends what your goals are. But there are exercises like lateral raises where it's safer to work on higher reps because of injury risks.
High reps/low weights train muscular endurance. In real life application you aren't going to use your 1 rep max strength for a short burst of force but usually a sustained movement of energy.
It's always good to mix the range. Warm up sets for high reps then heavy for the compounds.
There's nothing wrong in doing 10+ reps for compounds too. There are benefits nonetheless.
His program has it all in there. Compounds tend to be heavier lifts fewer reps and isolation tend to be a bit higher reps (my guess is because the muscles fatigue quicker when isolated and you don't want to put undue strain under heavy load with smaller secondary/stabilizers)
The reason why conpounds aren't at higher reps is cumulative fatigue of the cardiovascular system. 20 rep squats will kill you. High rep or low rep stuff doesn't matter as long as you are activating the biggest muscle fibers in your muscle which occurs close to failure as long as you are at or below the 30 rep range.
Isolations are high rep because otherwise you lack mind muscle connection, metabolite burn, and your form usually suffers a lot. Plus I think higher injury risk as you are putting a lot of forces quickly through a single joint paired with sub optimal form most likely.
This video's conclusions match my personal experience really well. I've always found that rapid, intense and soreness inducing workouts never quite gave the same results as a more controlled and consistent workout. Taking things slower to recover between workouts and focusing on form and muscle tension ended up being far more effective than the original way I was taught where I was supposed to make each workout as agonizing as possible.
This was an amazing video man! I think the mechanical tension and rest period tip will be the biggest adjustments I can make to my training schedule. Thanks as always for your great content Jeremy!
Very true about resting in between sets before I rested not long enough I failed more rest between sets performed bedder.
Quality is always it! Resting that little longer to get more quality reps count the most!
Biggest mistake I made with my training was focusing on fancy 'functional' exercises instead of sticking to the basics.
Fundamentals are key
Who has time to take 3 minutes between sets?You can fill that time training another muscle group.So between bicep curls rest period do for example calf raises.
“Shock the muscles” part was hilarious 😂 5:45
These videos are just getting better and better
I used to think I always had to change exercises to shock my muscles into growing more.
I love that you put descriptions!!! Great work, man, I love your content and channel !! Have a great day!
This contradicts your previous videos. I’ve been doing the 7x7 routine you recommended with 15 second rest between sets, but here you claim optimal rest time is 2 min. You also created a short video encouraging people to push to failure and squeeze out the last 1-2 reps, but claim it doesn’t matter too much on this video.
Can you clarify?
what is the difference between muscle and strength?
No clue
I simply got less injuries by 3+ min rests between sets. I used to push hard right at 1 min rest and got joint injuries 😢
I wouldn't be so sure... dropsets and katsu have been proven to work as well standard sets... there is definitely something missing.
no one from INDIA is as informative as u are..thnx fr guiding.
For me one thing that I was told to help with muscle growth was higher weights and lower reps but I eventually found out and believe that low weight but more reps is the more effective way
Metabolic training is my main focus to progress. I'm in my fourties now and accumulated a number of orthopedic weaknesses so training with more and more weight is just a matter of risking an injury. Besides as a father my time is quite limited and I'm onlyn able to train twice a week and also trying to keep my workouts as short as possible.
This has been working out quite good for me and I can recommend it to anyone, especially for those who are doing bodyweight training.
i have an important question for me personally though, even if training to soreness or to failure and taking short breaks doesnt create gains, does it increase your overall muscular strength or endurance? i lift weights to develop strength and power but not for muscular gains for martial arts and sports
I always thought going till failure was the best thing to do
Home gym guy her. I always get shit when I let people know how long I rest between sets. I tell them I rest as long as I need to lift as much weight as I can within my goal rep range. They believe supersets and little rest equates to the most gains. I just say I don’t use my lifting sessions as cardio.
The reason your not building muscle is because all you do is watch youtube videos about building muscle
😅
Faxxx
Him, blue shorts guy, faq, and alpha destiny definitely top of the youtube fitness variety. Some great stuff learned alot from them. Also iron wolf is a machine
thinking that taking creatine/ whey was necessary (spoiler it is not necessary it's just like a "boost" or a bonus for muscle growth :,) )
Best ever workout advise!
Ive been doing the taking longer rests thing by doing cardio and ab stuff in between sets
If you haven’t given Jesus a chance, rn will be a great time to ❤️
1 year later still have 3 likes
Is it okay that the normal exercise I’ve been doing don’t make my muscles feel as tight? I feel like they’re getting loose again but I’m doing the same thing
I needed this
This probably the most informative workout video I’ve seen
5:28 "to grow your abs you must do abs" that's what people told me, but i found out it was much more complicate.
I have quite a slow metabolism so I’m looking at a way to make it more faster so that I can burn calories simply by my day to day work. I work as a salesman so I’m active every single I’m active.
Also I am incorporating an identity change as well because I used to identify with the fact that I was overweight because of traumatic childhood experiences as a result of my weight. Im a lot older now so I have been also seeing myself a lot leaner now. Basically changing who I am being to embrace the new me.
Any additional tips you can give on fat loss?
Change your food to fermented and no industrialized
Please make a video about diet, growth muscles to people who have chronic gastritis, cholecystitis, pancreatitis ect.
Thanks for the enormous value advices !!!
Rest with purpose. This is one I used to mess up. I was always short on time so I would zip from one exercise to the next. One day I stopped to talk to the gym owner and was able to easily add 20lbs to my next set of Lat Pull-downs.
that was such a usefull information, thx for posting this
Great comical ‘acting’ ability 😂! Always enjoy watching you look injured, surprised, thinking .. etc.
The whole ‘newbie gains’ thing is super discouraging to me, because I’ve been training for several months now and haven’t experienced this
I am training a single muscle a single day. I have started gym after 3 years again and I am on building muscle. Is it a good choice or bad?
But won't shorter rest periods increase metabolic stress which in turn increases androgen receptor density? 🤔
I've been taking testosterone replacement therapy for several years. It took a long time but I feel ok now. I still have painful arthritis if I exercise any particular joint.
I'm running a calorie deficit with enough protein for muscle growth. Never lifted before, will be lifting 2 hours 5 days a week. Will keep ya'll updated.
Hows it going
@@Elijah42069 My body has completely changed. I can confirm my muscles did grow, although not a super crazy amount, but enough to where I look much better. I'm now lean. I'm in the process of transitioning to a calorie meintenance and see how it will affect my muscle growth, hopefully I will see more significant gains because it has been hard lifting weights with a deficit, some days I lifted with very little energy.
@@Chris-cx7zk Nice keep going bro
But if tension causes muscle growth then that makes stretching the best way to build muscle?
5:30 For me it was the 60 to 90 second advice, eventhough i did actually know this doesn't work but thought of trying it for a week n actually my muscles were sore for longer period of time n affected my workout the next day
wait, I don’t get it. Are you suppose to use short rest periods, failure training, and faster lifting tempos or not suppose to?
Yeah I definitely didn't know that the training to failure wasn't as much needed as everybody else had told me
Great Video! I was once told that without hard stretching after workouts there wont be any progress..
1)Rest more
2)Control movement: No momentum
3) comsitency load up
4)Know your muscle function, good form
I live on a diet of rice and kangaroo meat.
I highly recommend it, if you're able to acquire it.
Luckily it's sold commonly in supermarkets here in Australia.
I can't skip a second of this video, Its full of informations
I mostly get muscle burn when I am doing leg extensions it's always there
Question: as far as resting between sets... can a person be 'resting' when doing a different exercise than the exercise one is 'resting' from? Example: pull ups, immediately followed by lower body or core, and then back to pull ups for another set. If it was 1.5 to 3 minutes between pull up sets, would that be 'rest'?
Thanks!
Also want to know this
If you're building muscle please enjoy eating your proteins. Rest atleast 2 days of the week completely otherwise you will never give your muscles time to grow. Make sure to use heavier weights every week or so. (Some muscles take longer to get stronger including Biceps and Chest.) Doing pushups, pull ups, and sit ups and the elliptical machine complement building muscle since they increase your strength.
I so needed this, thank you Jeremy.❤️✨💕 Always on time ⌚
Completely beginner home workout plan researched and devloped by chatgpt
Jumping Jacks (Warm-up)
Squats (Lower body)
Push-ups (Chest, shoulders, triceps)
Lunges (Legs, glutes)
Tricep Dips (Triceps, shoulders, chest)
Calf Raises (Calves)
Superset: Chin-ups and Pull-ups (Back, biceps, shoulders)
Glute Bridges (Glutes, hamstrings)
Pike Push-ups (Shoulders, triceps)
Leg Raises (Abdominals, hip flexors)
Superman (Lower back, glutes, upper back)
Plank (Core)
Side Plank (Core)
Stretch (Cool-down)
videos are getting super funny. love the humor.
Thank you so much Jeremy, I want to ask you about changing the training program every 6 to 8 weeks it's good for progess or we change it only when we notice platuea ?
Read about progressive overload...
@@Lodzio20 I know what the progressive overload is, that's not my question, I asked about changing the training program (exercises) performed with progressive overload every 6 to 8 weeks or I change the program in case platuea?
This is simply amazing… perfectly presented..you are My HERO n fav TH-camr
On point content delivering. Thanks Jeremy!