The Top 5 Proven Ways to Build Muscle Faster (2018)
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- เผยแพร่เมื่อ 26 ส.ค. 2024
- Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: www.mikematthew...
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“You have to change up your workouts more.”
“You have to eat more protein.”
“You have to increase your time under tension.”
“You have to use more/less weight in your training.”
If you’re looking for advice on building muscle, you’ve probably heard plenty of one-liners like those.
If you keep looking, you’ll hear a lot more. And, after it all, you’ll probably wind up like most people-confused, frustrated, and overwhelmed by a sea of contradictory tips, “hacks,” strategies, and shortcuts, with no idea who to believe and what to do next.
Well, I have good new for you:
Out of all the possible things you could know about diet and training, 20% are going to give you 80%+ of your results.
In fact, I’d go as far as saying that the average person looking to build a lean, muscular, strong physique can learn everything they need to know in 7 to 8 hours of reading. (And that’s what I try to provide in my books.)
Don’t get me wrong-I’m all for continuing to learn and improve, but if you don’t manage your “information flow” properly, you can easily fall into the trap of “analysis by paralysis.”
So, this episode isn’t going to teach you everything you need to know, but it’s going to give you a thorough understanding of the fundamentals of muscle building. Put these five principles into use and you will see results.
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References
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Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: www.mikematthews.co
You are like the Warren Buffet of muscle building/fitness advice. Simple and clear advice that can be applied effectively on a day to day basis.
Thank you for rebroadcasting this episode and for referencing your articles for more information.
🙌
Excellently explained, clear easy to understand and informative!
"drop a comment down below and let me know how amazing I am". hahaha Awesome Mike. You are amazing. Thanks for doing all the hard work so we can just follow what you say to do. It's WORKING for me and several of my friends.
Haha thanks so much for the support, Cheri!
Cheri Lynn you are fantastic
I. Love how you explain everything in detail and everything you say is true. I have been tranny now for 10 years this year and at the start it was easy to gain muscle and or lose fat,, now it’s getting harder for sure. Adjusting calories and protein intake as you gain muscle is important also because eating too less of calories to support the muscles you’ve built is something people don’t do, myself included in the past. I’m still learning new things everyday. Thank you so much Mike.
Love the pic of chewy and han
Just found out your channel, bro. Great content. I've been lifting for some years now, but I've been on and off lifting because of depression and some personal things. It's really helpful to get up to speed again with the basics. Oh, and one more thing, I like to train a muscle group twice a week(I'm a natural). I find it that my muscles aren't that sore after a workout if I train a muscle group twice a week. Keep up the good work, brother, papa bless.
Excelent the length and info is always right to the point!!!! You do are awesome
Great content as always Mike!
hi mike
plz make videos of each exercises you have mentioned in weekly workout schedule.
Well presented as alway. Thanks Mike!
Amazing!! Thanks for the info
Mike, I'm on a bulk right now and I am progressively overloading the weight in my workouts. (I'm doing your glute routine and loving it). If I don't want more muscle in the upper body should I stay in the same weight there instead of increasing the weight? I'm more focused on my legs and butt and will like the upper body to get firmer but not bulkier.
All good, but the best advices according to the late Piano:
TREn hard
eat CLEN
ANABAr give up
Wtf did u just say
Haha haha shit
so btw what did you think of the new star wars movie?
Hi mike. Do you not think that as long as your training in around the 6 rep range and always training to within 1 rep of failure then there’s no need to physically write everything down as your already pushing as hard as possible? I wrote everything down for 2 years and to be honest just got fed up of writing out every single set in the gym. I train now more intuitively but always lift heavy and train to within 1 rep of failure and feel I am still making progress! Progressive overload is definitely important but do you really need to write it all down if you follow this approach?
S B I use an app it's make tracking my progress a lot more fun.
play.google.com/store/apps/details?id=io.strongapp.strong
It's an app on the Google play store if you have an android.
It's on IPhone aswell I just don't know the link since I'm an android user.
Short and sweet!!!!
I have a question about the seated triceps press. When I searched seated triceps press I either got back the overhead triceps extension as the result or the seated dip machine. Is the seated dip machine and the triceps press the same ? I couldn’t find not one work out video on seated triceps press, and I looked in the training analogy book part 3 that I have but I Couldn’t find that workout.
I am cutting fat percentage, and am currently taking creatine and beta alanine. Would it be more beneficial for me to get l carnitine tartrate instead of beta alanine? (It'll get too expencive to do both) I eat very litle meat and animal products, so I might not be getting a lot of carnitine.
Figertip close to ordering your book. I'm 40 years old looking to lose fat and build muscle like everyone else but I have no target weight. What book do you recommend?
I actually just released a book titled Muscle for Life that is perfect for someone like you.
@@MikeMatthewsFitness thanks for the reply on a 4 yr old video lol
Haha no worries. :)
All I want is bigger biceps and not even in proportion to the rest of my body.
LMAO NON NEGOTIABLEEEE
This is a great video! Must share! :)
Ok so I’ve been in a calorie deficit for a good 5 months is that not good?
Your links to the research are not opening
Plez giv me teh shortcut to stakkt and jakkt.
What about if someone is really light and short? Example; 120lbs, would the 1g/lb rule still apply?
Yes that means you're lean and the 1 gram per bodyweight will definitely apply to you
I heard that even if you are lean bulking and you are a lean person then its best to stay little over 1 gram per pound of body weight...?
I've talked to coaches that make the same recommendation but they conceded they don't tell their clients that because it's 100% necessary. They tell them that because they want to make sure that even if their client overestimates the amount of chicken they ate or if their client accidentally falls short of their protein goal, they'll still have eaten enough protein to get good results.
Thanks, also is there a "best body fat range" for gaining muscle..? For example...if you are going to "lean bulk" and gaining .5 pounds per week, would you build muscle better if you are on the 10-12% range rather than in in 7-8% range?
I freaking Live off Chicken for my Protein atm since this dang whey Protein started giving me the craps out of no where and hasn't stopped. Is there any other Protein or I mean what Protein would you suggest besides Whey in this case just wondering that's Bro.
You should look for woo&pep website if you'd like to get best diet guide.
Shouldn't protein be 1g/lb goal lean bodyweight? For nstance if my lbm is 150 and I want to gain l muscle say 165 wouldn't it be 165g protein opposed to 150?
Mike Matthews thanks!
I tried your heavy routine (each body part once per week). Since then there's been a lot of evidence supporting "less more often". I made some good gains doing major lifts once per week. I now do a twice per week program and mix up the sets and reps. Even so, I wonder if I stayed to a "once per week" even though I mix it up through a variety of schemes, that my recuperative abilities would be better. Are you still an avid supporter of once per week per lift? I'm thinking that I may be one of those guys that benefit from lots, but less often.
As an over 40 person with type 2 diabetes and trying to fit in the weight training diet is very challenging. Large amounts of protein mess with my sugars. I work with keto type diet most of the time, low protein high fat, but I’m most happy with high carb, moderate to low fats and moderate protein vegan based. I can’t seem to manage the sugars and building muscle. A lot of your advice assumes people of healthy metabolisms at least not insulin resistant. I’m sure I’m not the only one wanting to build muscle without destroying endrocrine system.
That's strange that protein is causing you problems. Are you sure the protein sources you're eating are low carb? Never really heard of any diabetics having a hard time hitting their protein goals.
David Livermore : I’m trying to get off The meds using nutrition. Most diabetics probably on meds, which are crutches really. This is an area where I noticed how large amounts of protein, I used to rely on chicken and fish plus eggs, cause me issues. When I researched recent practitioners of Keto diets I noticed they were keep Protein levels low, ditto carbs. I do well on keto for short periods sugar wise. I actually have to reduce or eliminate meds. However having said this my other goal is to build muscle. Hence the conundrum. I seem to run into endurance athletes more in diabetes forums then strength trainees.
As a Dietitian, Diabetic Educator and Powerlifter, I can affirm your Assessment is ultimately correct. I have 20 yrs going at this, and my views of controlling diabetes have evolved, since the mainstream education and guidelines aren’t the best to optimize insulin sensitivity. There are a lot of factions out there that feed people bad insights.
The higher carb, moderate protein and low-moderate fat approach is actually best for the vast majority of diabetics. The carbs should be largely whole-food, higher fiber. Vegetarian sources are great, but not entirely necessary. I’d suggest about 10-30% of Calories animal based diet. Grass-fed lean beef, free range lean organic poultry and eggs, wild fish in modest amounts work into insulin sensitivity ok. >30-40% Calorie animal food diets do tend to thwart insulin sensitivity. Avoid high omega-6 fats, get sleep, and adequate vitamin D3 1000 IU and Vitamin K2 45-100 mcg daily and a ton of antioxidants. Keep up the weight training, which is superbly effective. I agree, medications can be reduced or eliminated for many. We individualize diets now for diabetics, without pushing one macro pattern too hard. However, The lower carb, keto-type and Paleo type regimens result in more disasters than success stories for Diabetics, unfortunately, though it’s counterintuitive. High fat, high protein diets increase insulin resistance for most already diabetic patients unfortunately. Just telling it like it is, 20 yrs experience, thousands of case studies. Could go on for hours....
It's not near as complicated as this guy makes it sound, all you gotta do is get your hormones checked, without optimal hormones like testosterone, you wont gain much muscle, once that is done, start pushing your work outs hard and consistently, then start eating a ton of well portioned chicken and white rice and a fuk ton of eggs, If you stop getting gains, well go heavier and eat more! You wanna be big yep you guessed right, you gotta eat big, RIP rich piana. When your ready to cut, ditch the rice and replace with broccoli. Simple!!!