This was a huge undertaking for me but I wanted you guys to have an all-in-one guide you could go to for everything you need to know about building muscle. I hope you enjoyed it and found it useful! Share it with whomever you think it would help out. And here's a link to the upper/lower routine we filled out in the video: builtwithscience.com/upperlower . Cheers!
Hey man, I just wanted to thank you for this. It's so hard to find good info on stuff like this. Usually people are just trying to bait you into buying something. Your videos have been a game changer for me.
Thx a lot for this :)... but something is missing in the PDF... when to add weight? If im getting it right you should add weight when u hit for example 3 times 10 reps on bench press... btw in the excelsheet the Set 3: To failure is missing.
The compilation of expert advice and studies is phenomenal and I appreciate it! It would be great for future studies to include women and older individuals. I also wonder how much bio-individuality plays into these very helpful guidelines.
🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Muscle building tips from experts:* - Maximize gains by focusing on the right exercises and volume. - Exercise variety and appropriate volume are crucial for muscle growth. 01:40 💪 *Dr. Mike's exercise recommendations:* - Calves: Straight leg calf raises for impressive growth. - Quads: High bar squats, leg presses, leg extensions. - Hamstrings: Stiff leg deadlifts, seated/lying leg curls. - Glutes: Lunges, hip thrusts, deep Sumo squats. 05:22 📊 *Volume and frequency for muscle growth:* - Aim for 10-20 sets per muscle group per week. - Training a muscle group more than once a week may not offer significant growth benefits. 06:46 🏋️♂️ *Beginner's focus and workout splits:* - Beginners should prioritize learning movement patterns initially. - Upper/lower split with additional total body workout for volume. 08:48 🏋️♂️ *Rep ranges and progression:* - Moderate rep range of 5-15 reps for hypertrophy. - Use double progression to increase reps before adding weight. 11:33 🤔 *Training to failure:* - Training close to failure (~5 reps short) yields about 75% of maximum gains. - Training to failure may lead to more growth but also increases fatigue. 13:52 🔄 *Growth hack: Partial range of motion:* - Partial reps at lengthened muscle position may promote faster growth. - Incorporate lengthened partials for about 50% of training sets. 16:23 🍽️ *Calorie surplus and muscle growth:* - Beginners can maximize muscle growth at maintenance or a small deficit if starting with higher body fat. - Aim for a 2% body weight gain per month for novices. 18:12 📉 *Rate of weight gain:* - Adjust weight gain rate based on experience level. - Novices: 2% body weight gain per month; Intermediates: Adjust accordingly. 18:25 🍽️ *Caloric surplus for muscle growth:* - Novices: Aim for 1-2% body weight gain per month with a 200-300 calorie surplus. - Advanced: Maintain a smaller surplus of 100-200 calories for slower gains. 19:08 🥩 *Protein intake for muscle growth:* - Consume 1.6-2.2 g/kg of body weight or 0.7-1.0 g/lb per day for optimal gains. - Distribute protein intake evenly throughout the day for better results. - Include a variety of protein sources such as meat, dairy, legumes, and eggs. 21:41 🥚 *Benefits of whole eggs for muscle growth:* - Whole eggs significantly increase testosterone levels, promoting muscle growth. - Consuming three whole eggs daily doesn't adversely affect blood lipids and is beneficial for muscle growth. 22:35 📚 *Importance of trustworthy information:* - The video aims to provide trustworthy, science-backed fitness information. - Sharing credible information from experts to benefit viewers. - Encouragement to share the video for wider dissemination of reliable fitness knowledge. Made with HARPA AI
After 20 years without pretty much any workout since my early 20s me and my wife started 5 months ago, for about 4 months now seriously and this video got us SO much. The results are evident. Thank you so much. It works. Instant sub.
I’m a physician and found your video the best (science backed) I have seen on the internet regarding muscle growth and exercise physiology. And having done medical research in the past, I appreciated the hard work and diligence you put into it. Great work!
Not a physician here but someone who works in the field, I agree that this was very well presented! Also, some of the stuff mentioned here is also very logical and intuitive. Exercise should feel good not make you in pain and miserable. This is why I see a lot of people fail their new years resolution of getting fit.
@@kevin4227 A Lot Of People Start Too Intense Expecting Immediate Results. When It's Not There, They Lose Their Drive. Starting Slow And Expecting Nothing Is How You Wake Up One Day, Realize You Look & Feel Damn Good.
honestly, i cant believe a video like this is out here for free. not only is this really high quality, in-depth, and organized-but its extremely digestible for all experience levels looking for answers. you are a treasure Jeremy 🙏
You really outdid yourself with this one Jeremy. You actually covered all the bases, I'm gonna keep this as a guide and show it to anyone who wants to get into fitness. Keep it up 💪
@@JeremyEthier Amazing video man. Was wondering if you had anything in the works in regard to the effects of sleep and hydration on muscle growth/recovery
This could potentially be the best fitness/lifting video ever made? Hit absolutely every key point from training to nutrition, including specific exercises for every major muscle group. Great video!
just saying the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
I know how arduous it is to coordinate all of these interviews and decide which questions to ask in order to garner the most pertinent information. Big ups to you, Jeremy. The knowledge you’ve extracted and compiled for us is invaluable. Thank you very, very much.
hey the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
Josh had good info here. Mike Mentzer created the one and only perfect theory of bodybuilding. warming up, then going balls to the wall with one effort be it a superset, circuit, weighted or mechanical dropset, with the ability to make the movement less efficient, using a 4 second concentric and eccentric portion all the way to failure is all that is needed to stimulate growth fully. the rest is diet, sleep, and exercise.
This video might be your magnum opus. Been watching most of these featured scientists individually for a while now and your video delivered the exact same things I learned from many many hours of watching in just 20 min. Can't wait to share this one with my wife and friends.
This was brilliant, Jeremy. Absolutely the best video, minute for minute, on the subject of muscle growth. You are an absolute miracle for young lifters. You have my absolute respect for putting so much effort and passion into this one! -Gabo
I use a self developed *hard Gainer* weight resistance program that is now in its 46th month. Actually started on the very day that the Covid 19 lock downs began. I use 18 general pull and push lifts or nine each on alternating days with Sunday off. I begin with a one set week expanding to a 5 set week with a deload week and repeat. I incorporate a 2 mile walk pre lift and shoot baskets for a post lift 30 min cool down. I can and do make changes up or down and do not go stale. I am now 76 years old. Everything still works and my motor skills have not slowed too much YET. Diet is key as is rest. Great video and is helpful as usual. Thanks for posting and good luck until the next vid!
OMG, this is actually the best video I've seen! Thank you very much for putting so much work!
9 дней назад+3
I’m si happy to find your video ! I’m a nerd like you but I’m 62 years old and trying to push my body to the maximum growth considering my age , I’m doing training all my life, and a lot of advises that you are given are hidden from most people unless you invest in specialists who charge you a lot of money, I think it is very important to educate people who are starting out with weights with these magnificent tips so that they do not give up without having achieved certain objectives, all of your scientists are incredible, I follow the doctor Mike Israetel and I find his comments wonderful, congratulations because it is one of the best videos I have seen that helps muscle growth in general and that can help a lot of young people, and older men, who start exercising based on a medical description.
I have been watching workout advice videos since a young teenager and I'm now 33. This is the best straight forward all encompassing video I have EVER seen. Thanks I thoroughly enjoyed this
Ive been working out for 20 years, researching and seeing the past 10 years videos on RUclips for workout plans and meals, but man, im glad im subscribed to your channel, this is by far the most complete video, you covered all the points, from beginners to advanced. Your thirst for knowledge is second to none.
This is really the single best video on RUclips for how to gain muscle efficiently. I mean the weekly workout routine with the split and the actual exercises is insanely helpful.
Jeremy, I never comment on social media but you really deserve all the love you can get. So thank you very much for all the honest quality work you've been doing over the years. Getting all those incredible experts together in a single, no bs, factual video, was truly a masterpiece. Well done sir! Wish you the best, best regards.
You got it all in one video that’s fantastic! People should also consider quality machines to avoid injury. It’s good to work them in. As an older but very strong guy I’m totally fine doing machines.
Out of all the years i've been watching workout/nutrition videos, this is probably the best i've seen. Thank you so much Jeremy Ethier. It was so informative and helpful.
Jeremy I can't thank you enough for this video; it's packed with so much useful, science-backed information that I had to watch it over and over again. It truly reflects the attention and care you put into your videos, and the community absolutely loves and appreciates you, bro. Can't wait to share this with people! THANK YOU ❤
I've scoured RUclips for science based workout and nutrition content for years. This has been one of these best all-inclusive videos I've watched. Great work. Made me a subscriber.
One of the best sources of information out there . This video had NEW information and not the same old things rehashed over and over . Very professional and honest. Btw I knew you were a good guy when your mamma made a cameo and said your, I believe, fried rice was good…. Your happiness was genuine ❤. A man’s character is proven by his actions and not just words and that’s why I trust your advice
Excellent video Jeremy. However, i must say i’m surprised by the lack of coverage on rest timings. Perhaps you’ve done this in a previous video and if you have them i apologise
Thank you Jeremy from all my brain, body and fitness journey! This is the clearest, richest and most documented yet concise video I've seen so far. It's perfect timing for me and those around me, where we've lost count of our sets of arguments and uncertainties.👌🏼🙏👏
I did all of this research for myself in the last 2-3 years that I've been training. So I luckily knew 80% of the topics already, but man is this so helpfull to see everything put together in one video. Especially nice for new lifters. Thanks for this great video and effort you have put in!
I usually don’t comment, but I honestly believe this is the best fitness video on youtube. It covers all the bases in a comprehensible, entertaining way. Congrats for this great content!
This is truly valuable content for me as an intermediate and goes straight into my fitness playlist. I mean, this hits all the important points in one video that`s not too long. Thank you very much for the value that you provide !
This is important stuff. Could you consider doing a sequel concerning weight loss and muscle building for women? I know I will take this information and break it down in my new weight lifting note book as you designed the video for weight gain/ muscle gain to men.... I will just reverse the design and set the target for me as a female. I am extremely excited to see any help out there in any form...and I am certainly smart enough to create a good plan from your excellent help you provided here.... Thank you so much! 🎉
I'd probably be fine partial reps for things like bicep curls and lat raises where half-ROM is basically most of what you'll use these muscles for. But it just seems wrong to do it on motions like lat pulldowns (also pullups) and tricep pushdowns. True, it may grow the larger target muscles more quickly, but you miss out on engaging the accessory muscles in the latter half of the reps.
A calorie deficit is recommended for abs bc they're hidden behind a layer of fat so it's best to reduce that layer tho actually training the muscle like any other MAY help.
This is such a helpful video. The fact you took all the information and made it available in a PDF and Google Sheet for free is admirable. Thank you, you’re appreciated.
last point to note is that the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
Incredible video. The sheer effort with the editing, diagrams, amount of experts, research, and overall quality is just insane. This will for sure help everyone who lays eyes on it, great job Jeremy.
Intro bring variation to your workout Chest 1:49 Back 2:03 Biceps 2:25 Tricep 2:35 Shoulder 3:16 Caves 3:40 rework on the legs part Glutes 4:46 All 5:09 ------------Volume Frequency -------------- Full CHart 8:17 Days and Exercise 8:29 -----------Resp Load ---------------- 10:14 -------- FAILURE ------------- 12:11 ---- Growth ------ 14:35 and 15:23 ---- Nutrition and Calories --- Interesting research topic at the start of the segment 18:14 Protein Ideal range per body weight 1.6 -2.2 gm per kilo weight Dont take all at once , Spread it out to a minimum of 3 meals of same quantity . Protein source 22:26
Thankyou soo much for this vedio man its completelychnaged my routine and i love this by applying this knowledge to my daily routine and allhamdullilah it worked so good Thankyou!
I would love more research focused on females and lifting. All the research is super helpful regardless but some of the studies mentioned here only studied men and won’t be as applicable to women in training.
Because women aren't meant to grow muscles as much as men, they are not biologically capable of doing so. Most of the information is useful for skinny women who want to gain muscle mass.
Absolutely amazing video, watched it on my break at work and going to watch it again a couple times on my days off to disect and sink in all the information. Great job Jeremy ❤
You would add them to your respective upper or lower body day if you followed the basic plan described in the video but it’s all up to you and your individual body in how it responds to divy up your muscle groups throughout the week. Me personally, I split my week by individual group each day. I.e. legs first day, then my weakest group to piggy back off the testosterone dump from leg day(shoulders), then my next testosterone dump from back cause of deadlifts mixed with core/abs, then my next big group of chest, followed on the last day by arms to piggy back off the previous 2 test dumps of back and chest. As for cardio, why would you want to lose your gainz with that shit? Lol or you can just get it at work if you work a physically demanding job by working twice as hard as everyone else as any self respecting competitor would do anyways.
@@TheBigGangBang I know cardio don’t get much respect from bodybuilders but I’ve been a runner since I was 16yrs old is just something I like to do that makes me feel good. If I don’t do cardio I feel like my day is not complete. I have my own insurance business so I sit on my ass most of the day jogging makes me feel good. I didn’t get into bodybuilding until 2yrs ago I’m 27yrs old now. Rightnow I was able to set up my days by doing cardio before going to the office around 6am, then when I get off work around 2pm I go straight to the gym. I do the PPL workout chest/shoulders/triceps on Mondays, back/biceps on Tuesday, Wednesday rest, then start all over again on Thursday and Fridays. End my week with legs workout on Saturday then rest on Sunday. I run Monday to Friday.
"CONCLUSIONS The dose-response relationships describing the effects of weekly volume and frequency on muscle hypertrophy and strength gains are best represented with the 'fractional' quantification method, where indirect sets are counted as half a set. For muscle hypertrophy, there is a positive dose-response relationship between 'fractional' set volume and muscle hypertrophy, though with diminishing returns. No clear plateau in the dose-response relationship was identified; however, there is additional uncertainty at higher volumes. Increasing 'fractional' frequency, on a volume adjusted basis, appears to have a negligible effect on muscle hypertrophy. For muscle strength, there is a positive dose-response relationship between 'fractional' set volume and strength gains, but with strong diminishing returns and a functional plateau. 'Fractional' frequency also has a positive dose-response for strength gains, though with diminishing returns. The modest quality of overall model fits and the width of the uncertainty intervals suggest that multiple dose-response forms are compatible with the present analysis, particularly upon the addition of future data." Google: "josh pelland sportrxiv" and look for the one that has "Meta regression" in the name. I'm not 100% sure its exactly the study he's talking about
If you are doing your eccentric movement properly everything will train forearms, rows, pull downs, preacher curl, pull ups, upright rows they all hit forearms on eccentric and some on concentric as well
I just turned 77 and have been working out since I was 14. My favorite routine has always been 15-12-10-8-6. Or somewhere in between there. That is usually 2 warm up sets followed by work sets.
This is the best video to summarize everything an overweight noobie as myself, (235lbs and no weight training experience at all) in both nutrition and in technique. Followed this video as best as possible, Im down to 177 lbs and I'm still getting noobie gains. Still learning more movements. I can't believe how much I've changed in a half of a year. Amazing content!
Thank you for the video. It is THE most complete one in all video to grow muscle I have EVER seen. There are no excuses anymore, outside from previous injury or severe lack of mobility. Thank you Jeremy!!!
I have fallen off the wagon exercising in the past but now I’m back on it full time. I feel it this time that I’m finally ready for change. I always come back to Jeremy because he’s not some meat head selling protein shakes. He’s legitimately trying to help us maximize our efforts and effectivity change our life’s in the shortest time possible. Making sure ever action we do counts instead of us wasting time. Love this guy. Thank you for everything
This video provides a clear explanation of the essential concepts in weight training. It's an excellent tool to help my wife understand the fundamentals and begin her fitness journey.
Iv been training for many yrs on and off. There's so much false information on multimedia. I.e. influences saying this is how to get fast and best results. But actually they neglect to tell you there loaded up on gear.It's nice and refreshing to see some actual helpfull content. Thank you
One of the best MASTERCLASS on the muscle growth I have never heard … well documented with science based… really great job with invaluable content … thanks a lot
awesome research you have done brother. And collected so much more information from scientist and pro bodybuilders. Loved your content, still do, and probably will continue to follow you.
If there is only one video to watch about fitness it is this one. I will always share this video if people ask me about getting into the gym. this is everything one needs to know. Your the best since the beginning Jeremy! BIG THANKS!
To me, this videos has well deserved the title of "Best fitness video on RUclips"! I've watched hundreds of videos since I started working out seriously, but this is the most dense and comprehensive 23minutes video I came across! Truly impressive If I had to share a single fitness video to a friend, I'd tell him that this one sums it all. I wish I had the chance to finda video like this when I was a 18yo student some 14 years ago lol. I had such a newbie approach back then... I was motivated but had insufficient protein intake (probably 70g/day or less) due to my student food budget, bad rest time, incomplete exercice selection, and tried to train too frequently... Also doing running to lose weight without knowing that was interfering with the lifting... That lead me inevitably to injuries after injuries. 😅 Once injured, I would need a month to recover, and I'd loose all my progress, and resume my programme from the start in a never-ending circle😅
Jeremy, full cred to you. Your videos are so well done and its refreshing to see someone actually building sensible plans with science as a solid base.
This was a huge undertaking for me but I wanted you guys to have an all-in-one guide you could go to for everything you need to know about building muscle. I hope you enjoyed it and found it useful! Share it with whomever you think it would help out. And here's a link to the upper/lower routine we filled out in the video: builtwithscience.com/upperlower . Cheers!
Hey man, I just wanted to thank you for this. It's so hard to find good info on stuff like this. Usually people are just trying to bait you into buying something. Your videos have been a game changer for me.
Thx a lot for this :)... but something is missing in the PDF... when to add weight? If im getting it right you should add weight when u hit for example 3 times 10 reps on bench press... btw in the excelsheet the Set 3: To failure is missing.
Adding recovery studies would really be what would complete this video
Good video. As always. In everything life. So hard to find balance! All new data and comparisons definitely help. Thanks
The compilation of expert advice and studies is phenomenal and I appreciate it! It would be great for future studies to include women and older individuals. I also wonder how much bio-individuality plays into these very helpful guidelines.
Great content.
I'm your new follower
Just started watching your podcast, great work DOC.
Greetings from algeria sending peace and love
But huberman will never follow any of this and still get guests who speak and practise the opposite 😂😂
HUBEY BOOBY LIKES YOUR PROTOCOL
Andrew, it's funny you should comment, because much of what Jeremy shared reminded me of the content within your podcast series with Andy Galpin.
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Muscle building tips from experts:*
- Maximize gains by focusing on the right exercises and volume.
- Exercise variety and appropriate volume are crucial for muscle growth.
01:40 💪 *Dr. Mike's exercise recommendations:*
- Calves: Straight leg calf raises for impressive growth.
- Quads: High bar squats, leg presses, leg extensions.
- Hamstrings: Stiff leg deadlifts, seated/lying leg curls.
- Glutes: Lunges, hip thrusts, deep Sumo squats.
05:22 📊 *Volume and frequency for muscle growth:*
- Aim for 10-20 sets per muscle group per week.
- Training a muscle group more than once a week may not offer significant growth benefits.
06:46 🏋️♂️ *Beginner's focus and workout splits:*
- Beginners should prioritize learning movement patterns initially.
- Upper/lower split with additional total body workout for volume.
08:48 🏋️♂️ *Rep ranges and progression:*
- Moderate rep range of 5-15 reps for hypertrophy.
- Use double progression to increase reps before adding weight.
11:33 🤔 *Training to failure:*
- Training close to failure (~5 reps short) yields about 75% of maximum gains.
- Training to failure may lead to more growth but also increases fatigue.
13:52 🔄 *Growth hack: Partial range of motion:*
- Partial reps at lengthened muscle position may promote faster growth.
- Incorporate lengthened partials for about 50% of training sets.
16:23 🍽️ *Calorie surplus and muscle growth:*
- Beginners can maximize muscle growth at maintenance or a small deficit if starting with higher body fat.
- Aim for a 2% body weight gain per month for novices.
18:12 📉 *Rate of weight gain:*
- Adjust weight gain rate based on experience level.
- Novices: 2% body weight gain per month; Intermediates: Adjust accordingly.
18:25 🍽️ *Caloric surplus for muscle growth:*
- Novices: Aim for 1-2% body weight gain per month with a 200-300 calorie surplus.
- Advanced: Maintain a smaller surplus of 100-200 calories for slower gains.
19:08 🥩 *Protein intake for muscle growth:*
- Consume 1.6-2.2 g/kg of body weight or 0.7-1.0 g/lb per day for optimal gains.
- Distribute protein intake evenly throughout the day for better results.
- Include a variety of protein sources such as meat, dairy, legumes, and eggs.
21:41 🥚 *Benefits of whole eggs for muscle growth:*
- Whole eggs significantly increase testosterone levels, promoting muscle growth.
- Consuming three whole eggs daily doesn't adversely affect blood lipids and is beneficial for muscle growth.
22:35 📚 *Importance of trustworthy information:*
- The video aims to provide trustworthy, science-backed fitness information.
- Sharing credible information from experts to benefit viewers.
- Encouragement to share the video for wider dissemination of reliable fitness knowledge.
Made with HARPA AI
Thank you so much!
THANK YOU 🙏
An ai did this y’all…
@@El_Negro2003 no, a guy made it, using ai
I think this could be THE BEST video in the entire fitness industry, with all these experts' knowledge and studies they did. Respect.
Yes definitely!
I completely agree
I agree 👍
After 20 years without pretty much any workout since my early 20s me and my wife started 5 months ago, for about 4 months now seriously and this video got us SO much. The results are evident. Thank you so much. It works. Instant sub.
I’m a physician and found your video the best (science backed) I have seen on the internet regarding muscle growth and exercise physiology. And having done medical research in the past, I appreciated the hard work and diligence you put into it. Great work!
Jeff nippard
You're not a physician random internet man
Not a physician here but someone who works in the field, I agree that this was very well presented! Also, some of the stuff mentioned here is also very logical and intuitive. Exercise should feel good not make you in pain and miserable. This is why I see a lot of people fail their new years resolution of getting fit.
It is in fact really good but check out jeff nippard or house of hypertrophy
@@kevin4227 A Lot Of People Start Too Intense Expecting Immediate Results. When It's Not There, They Lose Their Drive. Starting Slow And Expecting Nothing Is How You Wake Up One Day, Realize You Look & Feel Damn Good.
honestly, i cant believe a video like this is out here for free. not only is this really high quality, in-depth, and organized-but its extremely digestible for all experience levels looking for answers. you are a treasure Jeremy 🙏
Everything he said "we need more data", that's it. Can you say what was useful?
Every study needs more data and information. This just give people a great framework to work on individual planning @BlobBlobkins
This is it, the only video anyone trying to gain muscle mass needs to watch to get the gist in terms of strategy. Well done man!
Thank you! That was my goal with the video, so it's great to hear that from you!
@@JeremyEthierl
What such honor to have you covering this mate. Great work.
The ONLY video you’ll ever need.
Exactly
It's hard to grasp how immensely valuable this content actually is. Thank you for making it openly available Jeremy.
You really outdid yourself with this one Jeremy.
You actually covered all the bases, I'm gonna keep this as a guide and show it to anyone who wants to get into fitness.
Keep it up 💪
I appreciate the kind words! Glad I could be of help!
Awesome video, dude
@@JeremyEthier Amazing video man. Was wondering if you had anything in the works in regard to the effects of sleep and hydration on muscle growth/recovery
@@JeremyEthierDo you get your manager
ruclips.net/video/Eh5fPcZDVX0/видео.htmlsi=nIBk3RMm7QaZvVSk@@harrylees676
This could potentially be the best fitness/lifting video ever made? Hit absolutely every key point from training to nutrition, including specific exercises for every major muscle group. Great video!
just saying
the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
This video should be essential for anyone who wants to constantly improve. I love it, thank you
This should have at least 10 million views. Everybody involved or who wants to be involved in fitness needs to see it.
This video is literally everything people need to hear all in one video. Thank you Jeremy all your videos have helped me out!!
I was going to say that!
U said it😊
I have to say, this is probably the best video that you have ever done. Covered everything, plus small breakdowns of the "why". Love it!
I know how arduous it is to coordinate all of these interviews and decide which questions to ask in order to garner the most pertinent information. Big ups to you, Jeremy. The knowledge you’ve extracted and compiled for us is invaluable. Thank you very, very much.
what's importnat to note is that guys shouldnt be doing 2 lower body days unless they train 6 times a week
hey
the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
The best summary for people who are trying to get in shape. Lots of pearls condense in only a couple of minutes. Well done.
Josh had good info here. Mike Mentzer created the one and only perfect theory of bodybuilding. warming up, then going balls to the wall with one effort be it a superset, circuit, weighted or mechanical dropset, with the ability to make the movement less efficient, using a 4 second concentric and eccentric portion all the way to failure is all that is needed to stimulate growth fully. the rest is diet, sleep, and exercise.
This video might be your magnum opus. Been watching most of these featured scientists individually for a while now and your video delivered the exact same things I learned from many many hours of watching in just 20 min. Can't wait to share this one with my wife and friends.
Had exactly the same, it took me about 2-3 years to learn all this stuff for myself and now we have a video of about 20 min
This was brilliant, Jeremy. Absolutely the best video, minute for minute, on the subject of muscle growth. You are an absolute miracle for young lifters. You have my absolute respect for putting so much effort and passion into this one! -Gabo
Much appreciated, Gabo! Big fan of your content as well. Thank you for the kind words!
I use a self developed *hard Gainer* weight resistance program that is now in its 46th month. Actually started on the very day that the Covid 19 lock downs began. I use 18 general pull and push lifts or nine each on alternating days with Sunday off. I begin with a one set week expanding to a 5 set week with a deload week and repeat. I incorporate a 2 mile walk pre lift and shoot baskets for a post lift 30 min cool down. I can and do make changes up or down and do not go stale. I am now 76 years old. Everything still works and my motor skills have not slowed too much YET. Diet is key as is rest. Great video and is helpful as usual. Thanks for posting and good luck until the next vid!
great inspiration and great work sir
Thank you!@@lamalam102
OMG, this is actually the best video I've seen! Thank you very much for putting so much work!
I’m si happy to find your video ! I’m a nerd like you but I’m 62 years old and trying to push my body to the maximum growth considering my age , I’m doing training all my life, and a lot of advises that you are given are hidden from most people unless you invest in specialists who charge you a lot of money, I think it is very important to educate people who are starting out with weights with these magnificent tips so that they do not give up without having achieved certain objectives, all of your scientists are incredible, I follow the doctor Mike Israetel and I find his comments wonderful, congratulations because it is one of the best videos I have seen that helps muscle growth in general and that can help a lot of young people, and older men, who start exercising based on a medical description.
I have been watching workout advice videos since a young teenager and I'm now 33. This is the best straight forward all encompassing video I have EVER seen. Thanks I thoroughly enjoyed this
Moments like these are what we as a brotherhood cherish the most, Jeremy uploading a new vid
After watching this, my lean muscle mass tripled
Bro you watched this 22 mins qgo wdym 😭
Yeah you are a living symbol of a miracle. Someone should make a book bout you
this video is launched few minutes ago. lol
Ang lupet mo brad. Naging triple Ang muscle mo sa loob Ng 30mins? Pusang galang kalokohan mo hahahha😂😂😂😂
U got long cov id
It's true what rumours say. This is the only video you will ever need! 💪💪💪
Man just put everything everyone needs to know to have a 10/10 physique in just over 20mins, what a video.
Ive been working out for 20 years, researching and seeing the past 10 years videos on RUclips for workout plans and meals, but man, im glad im subscribed to your channel, this is by far the most complete video, you covered all the points, from beginners to advanced. Your thirst for knowledge is second to none.
This is really the single best video on RUclips for how to gain muscle efficiently. I mean the weekly workout routine with the split and the actual exercises is insanely helpful.
Jeremy, I never comment on social media but you really deserve all the love you can get. So thank you very much for all the honest quality work you've been doing over the years. Getting all those incredible experts together in a single, no bs, factual video, was truly a masterpiece. Well done sir! Wish you the best, best regards.
You got it all in one video that’s fantastic! People should also consider quality machines to avoid injury. It’s good to work them in. As an older but very strong guy I’m totally fine doing machines.
Out of all the years i've been watching workout/nutrition videos, this is probably the best i've seen. Thank you so much Jeremy Ethier. It was so informative and helpful.
Jeremy I can't thank you enough for this video; it's packed with so much useful, science-backed information that I had to watch it over and over again.
It truly reflects the attention and care you put into your videos, and the community absolutely loves and appreciates you, bro. Can't wait to share this with people! THANK YOU ❤
The channel is finally a pro calves channel. Thanks Mike
def need more content on the calves
By far one of the most detailed videos backed by studies on building muscle. Perfect for beginners like myself. Much appreciated!
I've scoured RUclips for science based workout and nutrition content for years. This has been one of these best all-inclusive videos I've watched. Great work. Made me a subscriber.
Man! This video had everything I wanted and needed to know. Thankyou so much.
Dr. Mike is great. “What kind of channel are you running, followers with no calves!?” lol
I Was Fairly Certain Keyboard Warriors Had No Legs ✓ But Calves? Maybe Not. 😅
@@StarfireReborn 😂😂😂😂
Honestly, i feel like i should've payed for this
My Zelle is xyz
Made me subscribe.
No for real this was amazing!!!!
You did
Yea
One of the best sources of information out there . This video had NEW information and not the same old things rehashed over and over . Very professional and honest. Btw I knew you were a good guy when your mamma made a cameo and said your, I believe, fried rice was good…. Your happiness was genuine ❤. A man’s character is proven by his actions and not just words and that’s why I trust your advice
Thank you! Means a lot! Haha, yes, approval from an Asian mom is hard to get so of course I was happy!
thanks for the hard work jeremy really good video , a lot of good information in one single spot
Have been on your page since early days and man you’re the OG in the science based lifting community . This was needed .
Excellent video Jeremy. However, i must say i’m surprised by the lack of coverage on rest timings. Perhaps you’ve done this in a previous video and if you have them i apologise
If you find this information please let me know
Thank you Jeremy from all my brain, body and fitness journey! This is the clearest, richest and most documented yet concise video I've seen so far. It's perfect timing for me and those around me, where we've lost count of our sets of arguments and uncertainties.👌🏼🙏👏
I did all of this research for myself in the last 2-3 years that I've been training. So I luckily knew 80% of the topics already, but man is this so helpfull to see everything put together in one video. Especially nice for new lifters. Thanks for this great video and effort you have put in!
hi, I have a question can I ask u?
Best overall video I've ever seen. Except gotta be push pull legs. Increase reps from 8 to 12 THEN increase weight. BRILLIANTLY SIMPLE. Thanks J.
Please explain push pull legs.
I usually don’t comment, but I honestly believe this is the best fitness video on youtube. It covers all the bases in a comprehensible, entertaining way. Congrats for this great content!
This is truly valuable content for me as an intermediate and goes straight into my fitness playlist. I mean, this hits all the important points in one video that`s not too long. Thank you very much for the value that you provide !
This is important stuff. Could you consider doing a sequel concerning weight loss and muscle building for women? I know I will take this information and break it down in my new weight lifting note book as you designed the video for weight gain/ muscle gain to men.... I will just reverse the design and set the target for me as a female. I am extremely excited to see any help out there in any form...and I am certainly smart enough to create a good plan from your excellent help you provided here.... Thank you so much! 🎉
The lengthened partials part is the one I'm most interested in. Looking forward to more research on that
I do them on my last set of a muscle group and its been working good for me
@@JohnpdfANECDOTAL EVIDENCE 👍
Same! Been using it quite a bit in my training and it seems like it's working. I'll keep you guys updated with future research on it as well.
I'd probably be fine partial reps for things like bicep curls and lat raises where half-ROM is basically most of what you'll use these muscles for. But it just seems wrong to do it on motions like lat pulldowns (also pullups) and tricep pushdowns. True, it may grow the larger target muscles more quickly, but you miss out on engaging the accessory muscles in the latter half of the reps.
This was by far the best one; you gathered everything in one place. Really appreciate it. Wish you the best!
Great work! Learned a lot. Appreciate the knowledge
Your videos have been the most helpful for me while I'm on my fitness journey. Thankyou.
Brilliant video! 👏 but you forgot abbs 😭 5:10
A calorie deficit is recommended for abs bc they're hidden behind a layer of fat so it's best to reduce that layer tho actually training the muscle like any other MAY help.
This is such a helpful video. The fact you took all the information and made it available in a PDF and Google Sheet for free is admirable. Thank you, you’re appreciated.
last point to note is that the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
@@bobdarrick2628wheres your research to back up your statement?
My dude has been doing the best videos since day 1, and he's not hacking or selling anything! to you- a big Thank You.
Dr Mike said all i needed to hear. Thanks Mike
This channel has always been great, but you've topped yourself here! Very informative and straightforward and practical.
Incredible video. The sheer effort with the editing, diagrams, amount of experts, research, and overall quality is just insane. This will for sure help everyone who lays eyes on it, great job Jeremy.
Intro bring variation to your workout
Chest 1:49
Back 2:03
Biceps 2:25
Tricep 2:35
Shoulder 3:16
Caves 3:40
rework on the legs part
Glutes 4:46
All 5:09
------------Volume Frequency --------------
Full CHart 8:17
Days and Exercise 8:29
-----------Resp Load ----------------
10:14
-------- FAILURE -------------
12:11
---- Growth ------
14:35 and 15:23
---- Nutrition and Calories ---
Interesting research topic at the start of the segment
18:14
Protein
Ideal range per body weight 1.6 -2.2 gm per kilo weight
Dont take all at once , Spread it out to a minimum of 3 meals of same quantity .
Protein source 22:26
Thankyou soo much for this vedio man its completelychnaged my routine and i love this by applying this knowledge to my daily routine and allhamdullilah it worked so good
Thankyou!
Amazing video, experts and content. 🙏🏽
I would love more research focused on females and lifting. All the research is super helpful regardless but some of the studies mentioned here only studied men and won’t be as applicable to women in training.
Because women aren't meant to grow muscles as much as men, they are not biologically capable of doing so. Most of the information is useful for skinny women who want to gain muscle mass.
Women don’t need this. Go play badminton and do yoga lol 😊
Thank you Jeremy! You are amazing 💪🏻💪🏻
23:26 minutes
This honestly feels illegal to know. I maen we have so much information in one video. Best video ever, thanks Jeremy!
Every gym should have a QR code leading to this video. All the basics one need is here. Everything. With quality and no going around the bush.
Absolutely amazing video, watched it on my break at work and going to watch it again a couple times on my days off to disect and sink in all the information. Great job Jeremy ❤
Great video, very interesting. I wonder if these results also apply to women - especially after menopause. All studies seem to be done on young males.
Yea some studies done on women would be nice
Where do we fit in abs, traps, and forearms? And what about cardio? I love me some cardio 🏃🏻🏃🏻🏃🏻🤷🏽♂️
You can throw that out the window according to “experts” you don’t need it 💁🏻♂️
@@GankztaNah you tweaking I need my morning run for my mental health! 😂
You would add them to your respective upper or lower body day if you followed the basic plan described in the video but it’s all up to you and your individual body in how it responds to divy up your muscle groups throughout the week. Me personally, I split my week by individual group each day. I.e. legs first day, then my weakest group to piggy back off the testosterone dump from leg day(shoulders), then my next testosterone dump from back cause of deadlifts mixed with core/abs, then my next big group of chest, followed on the last day by arms to piggy back off the previous 2 test dumps of back and chest. As for cardio, why would you want to lose your gainz with that shit? Lol or you can just get it at work if you work a physically demanding job by working twice as hard as everyone else as any self respecting competitor would do anyways.
@@TheBigGangBang I know cardio don’t get much respect from bodybuilders but I’ve been a runner since I was 16yrs old is just something I like to do that makes me feel good. If I don’t do cardio I feel like my day is not complete. I have my own insurance business so I sit on my ass most of the day jogging makes me feel good. I didn’t get into bodybuilding until 2yrs ago I’m 27yrs old now. Rightnow I was able to set up my days by doing cardio before going to the office around 6am, then when I get off work around 2pm I go straight to the gym. I do the PPL workout chest/shoulders/triceps on Mondays, back/biceps on Tuesday, Wednesday rest, then start all over again on Thursday and Fridays. End my week with legs workout on Saturday then rest on Sunday. I run Monday to Friday.
Rest days
Probably the best muscle hypertrophy and nutrition video on the Internet! Thank you so much for producing it.
One of the most lovable and knowledge full video 💪❤️❤️
8:30 summary
Need to rewatch this video a couple of times to absorb all the gems
So if i eat 3 whole eggs per day I will become Mike O'Hearn! Sick!!!!
This is single best fitness based RUclips video of all time
Very informative. Thank you for hard work
13:22 where do i find the study?
I believe Jeff nippard did a video on it but I can’t remember
Nvm Jeff did a video on lengthened partials
"CONCLUSIONS
The dose-response relationships describing the effects of weekly volume and frequency on muscle hypertrophy and strength gains are best represented with the 'fractional' quantification method, where indirect sets are counted as half a set. For muscle hypertrophy, there is a positive dose-response relationship between 'fractional' set volume and muscle hypertrophy, though with diminishing returns. No clear plateau in the dose-response relationship was identified; however, there is additional uncertainty at higher volumes. Increasing 'fractional' frequency, on a volume adjusted basis, appears to have a negligible effect on muscle hypertrophy. For muscle strength, there is a positive dose-response relationship between 'fractional' set volume and strength gains, but with strong diminishing returns and a functional plateau. 'Fractional' frequency also has a positive dose-response for strength gains, though with diminishing returns. The modest quality of overall model fits and the width of the uncertainty intervals suggest that multiple dose-response forms are compatible with the present analysis, particularly upon the addition of future data."
Google: "josh pelland sportrxiv" and look for the one that has "Meta regression" in the name. I'm not 100% sure its exactly the study he's talking about
bruh forearms?
Overrated, do heavy pulls and you won’t need to isolate forearms
If you are doing your eccentric movement properly everything will train forearms, rows, pull downs, preacher curl, pull ups, upright rows they all hit forearms on eccentric and some on concentric as well
Watched it at 2x speed and got it in 11.5 minutes
One of the best videos. Packed with so much realistic wisdom. It's like I've read an entire encyclopedia.
One of the best video on youtube 👌
I just turned 77 and have been working out since I was 14. My favorite routine has always been 15-12-10-8-6. Or somewhere in between there. That is usually 2 warm up sets followed by work sets.
This is the best video to summarize everything an overweight noobie as myself, (235lbs and no weight training experience at all) in both nutrition and in technique. Followed this video as best as possible, Im down to 177 lbs and I'm still getting noobie gains. Still learning more movements. I can't believe how much I've changed in a half of a year. Amazing content!
Thank you for the video. It is THE most complete one in all video to grow muscle I have EVER seen. There are no excuses anymore, outside from previous injury or severe lack of mobility. Thank you Jeremy!!!
Thank you for your help. I am 65 years old and have been fighting musical loss. This will help me a lot...
I have fallen off the wagon exercising in the past but now I’m back on it full time. I feel it this time that I’m finally ready for change. I always come back to Jeremy because he’s not some meat head selling protein shakes. He’s legitimately trying to help us maximize our efforts and effectivity change our life’s in the shortest time possible. Making sure ever action we do counts instead of us wasting time. Love this guy. Thank you for everything
This video provides a clear explanation of the essential concepts in weight training. It's an excellent tool to help my wife understand the fundamentals and begin her fitness journey.
This is literally the most helpful workout video I've ever watched 🥺❤
Iv been training for many yrs on and off. There's so much false information on multimedia. I.e. influences saying this is how to get fast and best results. But actually they neglect to tell you there loaded up on gear.It's nice and refreshing to see some actual helpfull content.
Thank you
One of the best MASTERCLASS on the muscle growth I have never heard … well documented with science based… really great job with invaluable content … thanks a lot
awesome research you have done brother. And collected so much more information from scientist and pro bodybuilders. Loved your content, still do, and probably will continue to follow you.
Must have for every beginner
If there is only one video to watch about fitness it is this one. I will always share this video if people ask me about getting into the gym. this is everything one needs to know.
Your the best since the beginning Jeremy! BIG THANKS!
To me, this videos has well deserved the title of "Best fitness video on RUclips"!
I've watched hundreds of videos since I started working out seriously, but this is the most dense and comprehensive 23minutes video I came across! Truly impressive
If I had to share a single fitness video to a friend, I'd tell him that this one sums it all.
I wish I had the chance to finda video like this when I was a 18yo student some 14 years ago lol. I had such a newbie approach back then...
I was motivated but had insufficient protein intake (probably 70g/day or less) due to my student food budget, bad rest time, incomplete exercice selection, and tried to train too frequently... Also doing running to lose weight without knowing that was interfering with the lifting... That lead me inevitably to injuries after injuries. 😅
Once injured, I would need a month to recover, and I'd loose all my progress, and resume my programme from the start in a never-ending circle😅
Jeremy, full cred to you. Your videos are so well done and its refreshing to see someone actually building sensible plans with science as a solid base.
Probably one of the best videos I've ever seen regarding maximizing hyperthrophy.