10 Years of Muscle Building Advice in 23 Minutes
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- Опубликовано: 5 фев 2025
- Want to learn how to build muscle most effectively? Good news: I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research on muscle growth, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. Without further ado, here’s the best way to build muscle.
DOWNLOAD THE UPPER LOWER WORKOUT ROUTINE:
builtwithscien...
LINK TO CALORIE CALCULATOR:
builtwithscien...
MUSCLE BUILDING EXPERTS:
Dr. Mike Israetel: / drmikeisraetel
Dr. Brad Schoenfeld: / bradschoenfeldphd
Daniel Plotkin: / danielplotkin
Josh Pelland: / josh.datadrivenstrength
Dr. Milo Wolf: / wolfcoach_
Dr. Eric Helms: / helms3dmj
Alan Aragon: / thealanaragon
Click below for a step by step science-based fitness plan that takes care of all the guess work for you:
quiz.builtwith...
Click below to subscribe for more videos:
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So, when it comes to how to build muscle, the first piece of the puzzle is exercise selection. Dr. Mike Israetel provided his insight. He says the number of exercises to build muscle you should have in your plan for muscle growth is something like 2 to 4 per muscle. He also emphasizes that you shouldn’t change exercises every week. Instead, you should only switch things up if your exercise is hurting your joints, it's boring you, et cetera, and there are other good candidates around.
Dr. Brad Schoenfeld then came in to explain volume and frequency. On the number of sets needed to optimize hypertrophy: it’s somewhere in the range of 10-20 sets per muscle group weekly. However, there may be a benefit to specialization cycles where high volumes can be beneficial for a given muscle group. Beginners should not be focusing on volume for hypertrophy. The first several months should just be focused on learning your movement patterns and very basic type routines. There does seem to be a modest hypertrophy benefit in training a muscle more than once a week when you exceed 8 to 10 sets per muscle or more per week. Brad recommends an upper lower split.
As for how heavy you should lift and the rep range you should use to build muscle, Daniel Plotkin says that for most people, between 5 and 15 reps, which is usually a moderate load. Then, during each set, apply a progressive overload technique called double progression. This is where you focus on increasing your reps before adding more weight. For example, if you can do 8 reps with a certain amount of weight, aim to do more reps with that same weight the following week. Keep going until you get to 12 reps per set, which is when you should you consider adding a small amount of weight, continuing the process.
And on whether training to failure is truly the best way to gain muscle, Josh says although training to failure may lead to more growth when you look at just 1 set in isolation, it also creates more fatigue. That’s why he recommends training 2 to 3 reps in reserve for all your sets except for the last set, where you'd just take it all the way to failure.
Dr. Milo Wolf then shares a hypertrophy hack: lengthened partials, which seem to produce more, or at the very least, the same amount of hypertrophy than a full range of motion. He recommends instead of doing a full range of motion on a given exercise, try using about 50% or about half reps in that lengthened position.
Now, it’s time to learn more about the other half of the how to build muscle equation, nutrition. Dr. Eric Helms explains calorie intake. Basically, you want to scale your calorie surplus and your rate of weight gain to your experience level. So if you're a beginner, gaining 2% of your body weight per month, which would roughly track with that 300 to 500 calorie surplus is a good idea. And then if you're an intermediate, probably something closer to 1% of your body weight per month is a decent target. That's probably gonna be between the 200 to 300 calorie surplus.And then if you are advanced, we're probably talking a 100 to 200 calorie surplus at most and gaining like 0.5 to 1% of their body weight per month.
Finally, Alan Aragon explains protein intake. Here’s what he says: of first importance, get total daily protein straight, which is 0.7 to 1.0 g/lb bodyweight, that's the cake. For the icing on the cake, spread it out relatively evenly over a minimum of 3 protein doses over the course of the day. As for the best protein sources, Alan recommends getting a mix of protein sources throughout the day.
TIMESTAMPS:
0:00 - The 7 Scientists
0:55 - Best Exercises
6:04 - Best Workout Splits
8:33 - How Heavy to Lift
10:40 - How Hard to Train
13:33 - New Growth Hack
16:06 - Nutrition (CALORIES)
18:56 - Nutrition (PROTEIN)
22:19 - Full Workout Routine
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.
CHEST:
⁃ Flat press (barbell, dumbbell, or machine)
⁃ Incline press (barbell, dumbbell, or machine)
⁃ Chest fly (cables, dumbbells, or machine)
BACK:
⁃ Pull-ups (or lat pulldowns, pullovers),
⁃ Rows (barbell, dumbbell, machine, or cables)
⁃ Deadlifts
⁃ Flexion rows
BICEPS:
⁃ Bayesian cable curls
⁃ Incline cable curls
⁃ Preacher curls
⁃ Regular curls (EZ bar, barbell, dumbbell)
TRICEPS:
⁃ Overhead extensions (barbell, dumbbell, or cables)
⁃ Cable pushdowns
⁃ Close grip pressing (barbell or dumbbell)
⁃ Dips
SHOULDERS:
⁃ Dumbbell lateral raises
⁃ Upright rows
⁃ Cable lateral raises
CALVES:
- Straight leg calf exercises
QUADS:
⁃ Barbell squats
⁃ Smith machine squats
⁃ Leg presses
⁃ Hack squats
⁃ Leg extensions
HAMSTRINGS:
⁃ Stiff legged deadlift (barbell or dumbbell)
⁃ Lying leg curls
⁃ Seated leg curls
GLUTES:
⁃ Front foot elevated lunges
⁃ Hip thrust
⁃ Deep squats (sumo)
How would you put that lot into a weekly routine?
@@oldnikonian343 target upper body one and and lower body another day, do 4-5day exercise and 2-3 day rest. If you want more pattern then Between the two upper body day, split those exercise into two day, same for the lower body if they are too much for you
@@oldnikonian343 you can do ppl(push pull legs) shoulder, tricep, chest on push back bicep on pull and leg on leg day do this 6 days a week do pull push legs pull push legs sunday rest day
@@oldnikonian343 Here's what ChatGPT said lmao
Monday - Chest & Triceps
Chest:
Flat Press (Barbell, Dumbbell, or Machine) - 4 sets of 8-12 reps
Incline Press (Barbell, Dumbbell, or Machine) - 4 sets of 8-12 reps
Chest Fly (Cables, Dumbbells, or Machine) - 3 sets of 12-15 reps
Triceps:
Overhead Extensions (Barbell, Dumbbell, or Cables) - 3 sets of 8-12 reps
Cable Pushdowns - 3 sets of 10-15 reps
Dips - 3 sets of 10-12 reps
Tuesday - Back & Biceps
Back:
Pull-ups (or Lat Pulldowns) - 4 sets to failure (8-12 reps for pulldowns)
Rows (Barbell, Dumbbell, or Machine) - 4 sets of 8-12 reps
Deadlifts - 4 sets of 6-8 reps
Biceps:
Bayesian Cable Curls - 3 sets of 10-12 reps
Preacher Curls - 3 sets of 10-12 reps
Regular Curls (EZ Bar, Barbell, or Dumbbell) - 3 sets of 8-12 reps
Wednesday - Rest/Active Recovery
Light cardio (e.g., walking, jogging, cycling for 20-30 minutes)
Stretching or yoga for flexibility and recovery
Thursday - Legs (Quads, Hamstrings, Glutes, Calves)
Quads:
Barbell Squats - 4 sets of 6-8 reps
Leg Presses - 4 sets of 8-12 reps
Leg Extensions - 3 sets of 12-15 reps
Hamstrings:
Stiff-Legged Deadlift - 4 sets of 8-10 reps
Seated Leg Curls - 3 sets of 10-12 reps
Glutes:
Hip Thrusts - 4 sets of 10-12 reps
Front Foot Elevated Lunges - 3 sets of 12 reps per leg
Calves:
Straight Leg Calf Exercises (e.g., Standing Calf Raises) - 4 sets of 15-20 reps
Friday - Shoulders & Arms
Shoulders:
Dumbbell Lateral Raises - 3 sets of 12-15 reps
Upright Rows - 3 sets of 10-12 reps
Cable Lateral Raises - 3 sets of 12-15 reps
Triceps:
Close Grip Pressing (Barbell or Dumbbell) - 3 sets of 8-12 reps
Biceps:
Incline Cable Curls - 3 sets of 10-12 reps
Saturday - Back & Glutes (Focus Day)
Back:
Flexion Rows - 4 sets of 8-12 reps
Pullovers or Lat Pulldowns - 3 sets of 10-12 reps
Glutes:
Deep Squats (Sumo) - 4 sets of 10-12 reps
Hip Thrusts - 4 sets of 8-10 reps
Sunday - Rest/Active Recovery
Light yoga, walking, or stretching
@@oldnikonian343 6 exercises per workout 5 days a week
The ONLY video you’ll ever need.
Exactly
Thats really surface discutions
The best summary for people who are trying to get in shape. Lots of pearls condense in only a couple of minutes. Well done.
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 👍
Oh yeah 👍
@kevinjensen2071 very true… those videos dont work for everyone.
What people should do, know the science of your body first and see what work best for you
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
@@GGFOTNhe’s alll talk 😅
🎯 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
Merci
Awesome video. I am really glad I found out about this channel. Tips and advices I got here led to the most effective exercises I have ever done (and the most excruciating ones), but results speak for themselves. I also got myself a muscle gain meal plan from Onlymeal, and without additional supplements needed, my muscles started to grow massively over the last two months. Thank you for all the work you have done over the years.
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.
Dr. Mike is great. “What kind of channel are you running, followers with no calves!?” lol
@@StarfireReborn 😂😂😂😂
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
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
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.
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.
What such honor to have you covering this mate. Great work.
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
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!
Man, THANK YOU!!! I have been driving trucks for 8 years now and I have recently developed sleep apnea. I have recently started taking concern about my health (at 5’8” weighing 250) I am becoming concerned and now at 35 I want to do something about it before it’s too late. There’s so much information online that I literally got lost in the web trying to figure things out and the fact that you put together this much information in under 30 minutes is a miracle! I can not thank you enough.
Great resume , 100% useful and helpful . Absolutely loved it. Do more like this : regrouping different experts on different subjects and with complementary perspectives .
It's hard to grasp how immensely valuable this content actually is. Thank you for making it openly available Jeremy.
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 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.
I’m 63 in December and I going to start back to the gym and home lifting thank you Jeremy you do a great job
gotta look good for the coffin 😂
To use a cliché this video was actually game changing for me. I watch it over and over and apply everything here. Which basically applies many different types of training styles. Thanks for the work you do.
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.
@bobdarrick2628 and you’re credible on the topic?
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.
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
One of the greatest videos on lifting content for sure considering all of the subjects and professionals. Would 100% recommend this video to anyone i know.
Jeremy, I've been following for quite some time and I have to say that this is the best science based video I've seen on the internet. What an incredible job you did, keep it up!
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
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
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.
@@leonardkellum6984 what would you like an explanation on?
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 should have at least 10 million views. Everybody involved or who wants to be involved in fitness needs to see it.
Moments like these are what we as a brotherhood cherish the most, Jeremy uploading a new vid
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!
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
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.
22:43 "3 eggs a day to turn into Mike O'Hearn" 😂
Man just put everything everyone needs to know to have a 10/10 physique in just over 20mins, what a video.
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
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.
I cannot thank you enough for your efforts to bring forth all the best information and research-based advice, for the people who are starting their fitness journey, in a single video.
This was by far the best one; you gathered everything in one place. Really appreciate it. Wish you the best!
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 ❤
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!
The channel is finally a pro calves channel. Thanks Mike
def need more content on the calves
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 sorry, but seeing Jared feather at 3:50 in the video doing calf raises with a 2 1/2 in his hand made me spit my coffee😂
By far one of the most detailed videos backed by studies on building muscle. Perfect for beginners like myself. Much appreciated!
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.
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?
As a 6 year lifter and certified personal trainer this video is absolutely fantastic. This is the single best video on bodybuilding fundamentals I’ve ever seen. You’re a class act man.
This is by far one of the best and straight to the point, yet very informative videos I have ever found. Your editing and dialog are perfection, and I feel this is something anyone can trust and use. People don't realize it, but oftentimes, this is the same information that people pay big money for. GREAT JOB!!!!!! ⭐️⭐️⭐️⭐️⭐️
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.👌🏼🙏👏
This channel has always been great, but you've topped yourself here! Very informative and straightforward and practical.
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?
A very generous and insightful content creator. May you be blessed!!
cant believe this is free
@@alesito709 ya
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
Your videos have been the most helpful for me while I'm on my fitness journey. Thankyou.
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.
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
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 !
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.
Exactly
@Kenjimm_I think you still need some stimulus for nice deep abs
@peterzhao3387 Yes your kinda right since that'll tighten up the core they'll be more visible but not by alot. So it's best to just lose fat👍👍
@Kenjimm_ reducing the layer of fat is fine but imo training your abs is a MUST!!
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! 🎉
This is by far the most complete video I’ve seen so far. Great job! I’m 53 aiming to grow muscle and lean out to about 15 percent body fat and this video answers a lot of the gaps I had on my own personal research and it gave me some good additional tips on frequency, diet and intensity. Thank you again for your efforts.
This is the best video I've ever seen on breaking all the info down, clearly!! Thank you soooo much ❤
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.
Glad I screenshotted all of the exercises as they appeared for him to have a master list afterwards 😂🤦🏻♂️
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 ❤
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.
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.
Thank you Jeremy! You are amazing 💪🏻💪🏻
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
Need to rewatch this video a couple of times to absorb all the gems
This is so impressive Jeremy 👏🏿 each time I watch this video I learn something new. Keep up the great work 🙏🏿
Have been on your page since early days and man you’re the OG in the science based lifting community . This was needed .
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
Whats the name of the video
@@TheJohn4011 I don’t remember
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
Been eating on avg 4 eggs per day for the past 6 years can confirm 0 blood/vascular/cholesterol problems
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!
3:26 bro's face when you forgot calves LMFAO
So, once again, research shows that everything the bodybuilders were teaching on diet and exercise during the Golden Era was spot on.
So if i eat 3 whole eggs per day I will become Mike O'Hearn! Sick!!!!
23:26 minutes
Best ever video I saw related to workout. It's a complete package. Thanks Jeremy. Thank you so much for this type of contrnt❤
Thank you so much Jeremy Either. 🙏🏽
This content is liquid gold. 🥇
You have just gained a subscriber and you now have my sincere respect in what you do. 🙌🏾
Watched it at 2x speed and got it in 11.5 minutes
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
SLEEEEEP??????
Please do! Every night if possible!
@@cubandarknez 7-9 hours seems to be the most commonly recommended by people who know their stuff
@alexhumphreys3664 yeah was just surprised it wasn't even mentioned. Knew a ton of people in college and right out of it who had terrible sleep (4 hours avg) and wondering why no gains.
OMG, this is actually the best video I've seen! Thank you very much for putting so much work!
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!!!
Hi Jeremy! The fact that you keep on giving us so much information but also breaking it down, making it simpler and less overwhelming is truly kind, so I wanna thank you for that.
As for the question in the video hahahah, I think at least for me the approach of more volume but stopping at 2 reps till failure could be the winner in the studies You've mentioned, even if only because it seems less challenging on the mind and more achievable. Take care!
Thanks for the time and energy you spent on this, really great content
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!
YOU JUST MADE THE BEST CONTENT FOR THE GENERAL POPULATION WITH THE MOST DISTINGUISHED SCIENTISTS !
KEEP UP THE GRIND, PARE
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 so far the best complete video on bodybuilding I have ever seen!