References 1. Research shows that believing you've consumed caffeine can improve performance as much as actually consuming it. europepmc.org/article/med/17146324 pubmed.ncbi.nlm.nih.gov/27882605/ 2. Core body temperature is lower in the morning, which reduces muscle activation, energy metabolism, nervous system efficiency, and blood flow to muscle. pubmed.ncbi.nlm.nih.gov/9791064/ pubmed.ncbi.nlm.nih.gov/20969533/ pubmed.ncbi.nlm.nih.gov/22212257/ 3. Post-workout muscle anabolic signaling is lower earlier in the day www.tandfonline.com/doi/abs/10.1080/09291016.2012.740314 pubmed.ncbi.nlm.nih.gov/27583459/ 4. As a result, research shows that training in the late afternoon or early evening tends to produce better performance and muscle-building results than training in the morning. Appl Physiol Nutr Metab. 2016 Dec;41(12):1285-1294. www.ergo-log.com/trainingevening.html 5. One study found that a dose of 3 mg/kg of bw of caffeine (roughly 250 mg) consumed in the morning raises neuromuscular readiness close to afternoon levels journals.plos.org/plosone/article?id=10.1371/journal.pone.0033807 6. In one study, seventeen physically active men performed a five minute shuttle run test under four conditions: 1) Taking a 25 min nap beforehand 2) Taking a 35 min nap beforehand 3) Taking a 45 min nap beforehand 4) Or taking no nap www.ncbi.nlm.nih.gov/pmc/articles/PMC6596336/ 7. The subjects were able to cover more distance during the shuttle run test after taking a nap, as shown in the following table: See Table 2 www.ncbi.nlm.nih.gov/pmc/articles/PMC6596336/ 8. A meta-analysis review of 361 studies, shows that static stretches do not reduce injury risk. pubmed.ncbi.nlm.nih.gov/15076777/ 9. Worse yet, static stretches may even increase it. That's because they are analgesic and create cellular damage within muscle pubmed.ncbi.nlm.nih.gov/7453508/ pubmed.ncbi.nlm.nih.gov/8944625/ 10. For example, one study found impaired muscle growth after static stretching for 50 seconds before lifting weights. pubmed.ncbi.nlm.nih.gov/28251401/ 11. Contrary to static stretches, dynamic ones don't impair strength, power, or muscular endurance but may even be beneficial. pubmed.ncbi.nlm.nih.gov/18545176/ 12. Sodium Bicarbonate can help reduce PH back to normal levels within your muscles. This gives the muscle an improved ability to continue to contract and produce energy, as validated by a number of scientific studies. pubmed.ncbi.nlm.nih.gov/18607226/ pubmed.ncbi.nlm.nih.gov/22505127/ pubmed.ncbi.nlm.nih.gov/23765347/ 13. In a study involving resistance-trained men, researchers examined the effects of consuming sodium bicarbonate 60 minutes before performing squats and bench presses to failure with 80% of their 1RM. pubmed.ncbi.nlm.nih.gov/24126895/ 14. The result was an impressive increase in squat performance, as can be seen in the following graph: See Figure 1 pubmed.ncbi.nlm.nih.gov/24126895/ 15. "Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and beta-alanine." pubmed.ncbi.nlm.nih.gov/20479615/ 16. For example, interleukin 6 (IL-6) is one marker of inflammation in the body. Research shows that resting IL-6 levels negatively correlate with muscle growth, but an elevation in IL-6 post-workout aids muscle growth. pubmed.ncbi.nlm.nih.gov/19554087/ 17. Consuming nonsteroidal anti-inflammatory drugs (NSAIDs) or high levels of antioxidants like vitamin C or vitamin E before you train could make your workouts less effective, as shown by a number of studies: pubmed.ncbi.nlm.nih.gov/26638792/ cdnsciencepub.com/doi/abs/10.1139/apnm-2017-0866#.W302Qrgo9PZ digitalcommons.wku.edu/ijes/vol12/iss2/8/ 18. Some studies show that eating protein (alone or with carbs) prior to exercise increases muscle protein synthesis pubmed.ncbi.nlm.nih.gov/16896166/ pubmed.ncbi.nlm.nih.gov/11440894/ pubmed.ncbi.nlm.nih.gov/16988909/ 19. For example we have research that demonstrates a positive anabolic response after participants consumed 20 grams of whey protein before exercise. pubmed.ncbi.nlm.nih.gov/16896166/
00:19 - #01 - Baking Soda 03:13 - #02 - Beta-Alanine 04:10 - #03 - Have at least 25 grams of protein 05:05 - #04 - Perform a Proper Warmup 07:40 - #05 - Leave Enough time for Food to digest 08:36 - #06 - Take a Nap Before Workout 09:35 - #07 - Should have a clear Plan 11:33 - #08 - Setup Performance Tracker 12:10 - #09 - Drink Coffee 13:48 - #10 - Do Not Take Drugs like Advil and Tylenol before working out (Do Not Have High Amounts of Antioxidants)
@@nih1lgante yeah just search healthy food and you will find food to create a diet plan and sleep is also neccesary and if you dont sleep enough then you must focus more on diet and resting more on rest days
Working out morning is good for some, night good for others. Some people like mornings because it helps give them energy. Wakes and pumps them up. Some workout at night because it helps them get tired and sleep better. Both are great and nothing wrong with doing both! Keep it up if ur reading this. YOU will reach ur goal!
People don't get relaxed from workingout that is the complete opposite .. Workingout releases endorphins which in turn produces adrenaline so their is no relaxing after .. You are wide awake for at least an hour 💁
Thank you for the suggestion on the baking soda. I add it on my smoothies 1 hour before my workout for the 5 days and I am pushing more sets. Plus, my recovery is better. It is a simple and cheap alternative. Thank you so much with this video.
You're wasting your time and baking soda. This does nothing. When baking soda hits the acidic environment (a pH around two) in your stomach, it's not going to make a single difference whatsoever to your muscles or your athletic performance.
@jayobrien4657 Agreed, the human body is very good at keeping blood and body pH within range. Aerobic exercise can change this quickly but unfortunately you will lower your pH not raise it as needed for weight training. That's why many pro weightlifters don't do cardio before weight training.
I’ve actually just been taking a pre-workout but not eating right before working out (usually eat around noon and workout at 4:30). I’ve been surprised that I haven’t really lost much strength or performance but I do tend to gas out a little quicker. I do typically take an hour nap a couple hours before working out which may help 🤷♂️
You're videos are the best wealth of knowledge I've seen till now. They are supported with lots of studies and researches and biology science. And it shows lots of useful steps on how to be healthy while you're doing workout. 👍🏻
I am watching your videos long time, it helped me to lose weight, and to strengthen mentally. This is one of the best "how to lose weight" channels on youtube
I've been working out for 20 years, and have always suffered from lactic acid build up and cramping...no matter how much water and potassium I intake. I'm looking forward to trying the baking soda out to see how it helps me in this reguard.
Your videos are great, man. I'm learning a lot from them. Truth be told I've been working out for a few years now, but only recently have I started taking it super seriously. The amount of info and corrections I've been doing is beneficial as all Hell. Thanks!
7:21 this is how I always workout. I find it helps with form before you lift heavier and once the muscle is warm and filled with blood after the light weights I feel more explosive and stronger doing the heavier weights.
Thank you for making these very useful videos. To me, Its only you on youtube who gives this important information to the people who really need this. Plz Keep up this great work.
Regarding the protein synthesis point, it might be correct that it gives a boost however, you have to remember that 1) protein synthesis is the lowest during exercise 2) protein synthesis is normal range before exercise 3) protein synthesis is the HIGHEST. 1 hour post exercise So remember, you want to ingest your proteins post exercise and not during As for before, I guess the research is saying it increases Post exercise protein synthesis and NOT during
It takes time to digest. But then again, you must be talking about protein powder which I never use. I prefer milk or Greek yogurt. Post work out (only) might be too late.
@bina nocht There is some research supporting the ingestion of protein in the morning can increase hypertrophy, i think it was around 40 grams in the morning elicited a decent response
@bina nocht i am sorry but i do not understand what you mean? do you mean disc degenration? if so,, this is not the same as muscle hypertrophy, muscle hypertrophy means when the muscle grows bigger
This is the ONLY person ive ever heard mention a workout notebook. Ive done this for years and couldnt imagine not doing it yet ive never seen anyone else doing it or heard anyone even talk about it
Finally it has happened!! I got 100%. Even the antioxidant part. That was just luck though. I've started taking them before bed for some reason. Guess it was to give me less to take in the morning. I'm assuming taking caffeine tablets is good enough instead of drinking coffee. Don't like the taste. Bet the baking soda one caught a lot of peoples. If not for Jerry Branium, it would have tripped me up. This video hit things right on the head. I think it's very valuable. Aand several times you pointed out that it's a small difference. even to the amount of reps or weight. So even with thse small help, if you don't push that little bit harder, no gains. Not a magic pill.
Thanks for your videos. So far I have lost 44 lbs. I'm 291 lb now. My goal is to fly 187 lb again. Sorry for the mistakes. Google Translate is not always accurate.
If you want to improve your body's ability to get rid of lactic acid do cardio don't eat sodium bicarbonate, the first is proved to work even in the long term, it lowers your pressure and helps your digestion, the second has been sort of proven to work only for short term performance, it contains high sodium (1 tsp contains half of the recommended dosage) so it will increase blood pressure for those who already have it high and could create digestion problems
I never like or subscribe really unless the content is really beneficial, Thank you so much for making it beginner friendly and clear to the point and Complete. This is Epic!
Another reason not to take anti-inflammatories before a workout is, ibuprofen and asprin thin the blood, which can significantly hinder performance. Thinner blood = less oxygen saturation. I'm a mt biker, and started taking ibuprofen before rides when I was dealing with a sore hip years ago. I also climb up to 8 or 9000 ft elevation during my rides. Thinner blood and thinner air are a bad combo. Took me a while to figure out why I felt like I was dying on the climbs 😆
Max I love your videos bro thank you very much. Clean and highly educated videos. On another note, I want to make a shirt that says “repeat for reps” lol 🙏🏼
Here's something to try before working out. Try taking a hot shower before working out. Start with water that feels on the hot side (remember, your body is totally cold, so even warm water may feel hot!), gradually increasing the heat until your body starts to overheat. When you re reach that point, your body will warm up about 1/2 to 1 degree, warming up your core and preparing you to work out. From there you turn the water to cold (You can do this eventually if you can't take the cold water, making the water as cold as you can stand it, and working towards being able to handle it over time.), which invigorates the body, making it ready to work out.
@@ATaurusVisual nah, I only used it that one time. I think If your workout session is going to be out of the norm for you, then it wouldn’t hurt to try the baking soda. But me personally, I don’t see a reason to use it regularly.
Baking soda has nothing to do with alkalinity in muscles. It get netralised in stomach by acid and converts into NaCl, a table salt. Eating baking soda increases your sodium intake and very bad for heart
@@Rob_ENT True. But just to throw it out there, people brush their teeth with it too or add to toothpaste. Plus, they put it in cut coke and ingest that too 😆. I know it sounds strange, but a little wouldn't hurt. I remember how the nastiest creatine I ever had, tasted like stomach bile. It was hydrochloride creatine from eBay and it was gross. Rather taste baking soda than that. Now I use German Creatine and it kinda tastes kinda like laundry detergent, but still better than stomach bile.
5:11, about stretches, i lift barbells along with doing calisthenics and before doing anyone of those exercises i recommend doing SURYA NAMASKAR, its basically my tradition but it also provides for the overall engagement of your body muscles with exceedingly powerful dynamic movements, so if you want you could just google its steps and get it done the easy way, because i personally am a fan of traditional ways of keeping my muscle health in check, that being said try out SATTU protien powder, its basically a powdered and pulverized chickpeas which are available in markets at cheap prices, and in 2 scoops you'll get easy 22-25 grams of protein,
Yes I drink it before sometimes during and I’m serious about my training. It also helps speed up your metabolism. Instead of baking soda just squeeze limes n or lemons in your water especially in the am there’s your alkalinity!
I always do contrast procedures after a workout. On average I spend 2-3 hours in Russian banya and 10-20 minutes in a super cold (about +4°C) shower we have in our gym. Also after my workday I also go to the gym spending about 30 minutes in banya and 3-5 minutes in a cold shower before going back home, because my work is a leg and cardio workout as in of itself. I typically walk 20-40 km on a workday while climbing the 2nd floor for at least 12 times a day and climbing the 3rd floor for at least 16 times a day
baking soda will not increase your athletic performance, changing your stomaches p.h. does not translate to any other part of your body and a body parts have different p.h. levels and lactic acid does not cause muscles to burn anyway jyst a childishly stupid concept based off an outdated myth. Where has objectivity gone?
Great video! Keep up the good work. I find my best workouts to be between 10am-1pm. I'm on an improvised 5x5 program so lifting around 90% of my One rep max for low reps. In the morning, I feel more concentrated, more naturally stoked to conquer the weight especially in the squat which recruits so much muscle, nervous system, mental fortitude, and being conscious of form as to not strain the low back or knees, groan like a lil bitch and then fart while that cute girl next to you is dead lifting 205 to failure with resistance bands around her quads all while wearing next to nothing bc well, crossfit. I do have a cup of coffee 1.5 hrs before my lift which helps knock the mud off the tires so to speak. Other days when I have to work out later in the afternoon or evening, I find myself less enthused to get under a heavy bar and squat. I'm more inclined to take a pre workout which helps. I think it's mostly that I'm less mentally concentrated later in the day. So that I'm less able to really connect with my muscles. With a longer warm up time though, once in into the workout I have no problems with concentration or proper lifting. Yet regardless of the coffee or pre workout intake. I still feel more sturdy under a load in the am workout. I feel mentally sharper, focused which helps me feel like I can lift more, with proper form. When do you all feel like you get your best work outs in, and why?
Today I would have died. I took a pre workout which had 450mg caffeine. My heart was beating so fast I thought will have a heart attack. I decided to quit pre workout forever.
I mean what did you expect, you took 450 mg of caffeine, that’s really excessive and dangerous. There’s pre-workout with less caffeine like 130-200 mg.
Same my stepdad gave me a pre workout as soenkne who dosent drink coffee my heart was about to explode i had to walk around till my beats slowed a bit but never again, I dont need it to push me harder thats what my playlist is for.
For the past couple weeks I have been intermittent fasting. I’m not doing it quite “right way “ I just have my eating window between noon and 8 PM. I get up in the morning and work out before noon around 10 AM. I work from home so I’m able to do the schedule in the winter time anyway. I’ve heard that you burn a little bit more fat on an empty stomach/fasted. So that’s what I’ve been doing. I feel like it works
References
1. Research shows that believing you've consumed caffeine can improve performance as much as actually consuming it.
europepmc.org/article/med/17146324
pubmed.ncbi.nlm.nih.gov/27882605/
2. Core body temperature is lower in the morning, which reduces muscle activation, energy metabolism, nervous system efficiency, and blood flow to muscle.
pubmed.ncbi.nlm.nih.gov/9791064/
pubmed.ncbi.nlm.nih.gov/20969533/
pubmed.ncbi.nlm.nih.gov/22212257/
3. Post-workout muscle anabolic signaling is lower earlier in the day
www.tandfonline.com/doi/abs/10.1080/09291016.2012.740314
pubmed.ncbi.nlm.nih.gov/27583459/
4. As a result, research shows that training in the late afternoon or early evening tends to produce better performance and muscle-building results than training in the morning.
Appl Physiol Nutr Metab. 2016 Dec;41(12):1285-1294.
www.ergo-log.com/trainingevening.html
5. One study found that a dose of 3 mg/kg of bw of caffeine (roughly 250 mg) consumed in the morning raises neuromuscular readiness close to afternoon levels
journals.plos.org/plosone/article?id=10.1371/journal.pone.0033807
6. In one study, seventeen physically active men performed a five minute shuttle run test under four conditions:
1) Taking a 25 min nap beforehand
2) Taking a 35 min nap beforehand
3) Taking a 45 min nap beforehand
4) Or taking no nap
www.ncbi.nlm.nih.gov/pmc/articles/PMC6596336/
7. The subjects were able to cover more distance during the shuttle run test after taking a nap, as shown in the following table:
See Table 2
www.ncbi.nlm.nih.gov/pmc/articles/PMC6596336/
8. A meta-analysis review of 361 studies, shows that static stretches do not reduce injury risk.
pubmed.ncbi.nlm.nih.gov/15076777/
9. Worse yet, static stretches may even increase it. That's because they are analgesic and create cellular damage within muscle
pubmed.ncbi.nlm.nih.gov/7453508/
pubmed.ncbi.nlm.nih.gov/8944625/
10. For example, one study found impaired muscle growth after static stretching for 50 seconds before lifting weights.
pubmed.ncbi.nlm.nih.gov/28251401/
11. Contrary to static stretches, dynamic ones don't impair strength, power, or muscular endurance but may even be beneficial.
pubmed.ncbi.nlm.nih.gov/18545176/
12. Sodium Bicarbonate can help reduce PH back to normal levels within your muscles. This gives the muscle an improved ability to continue to contract and produce energy, as validated by a number of scientific studies.
pubmed.ncbi.nlm.nih.gov/18607226/
pubmed.ncbi.nlm.nih.gov/22505127/
pubmed.ncbi.nlm.nih.gov/23765347/
13. In a study involving resistance-trained men, researchers examined the effects of consuming sodium bicarbonate 60 minutes before performing squats and bench presses to failure with 80% of their 1RM.
pubmed.ncbi.nlm.nih.gov/24126895/
14. The result was an impressive increase in squat performance, as can be seen in the following graph:
See Figure 1
pubmed.ncbi.nlm.nih.gov/24126895/
15. "Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and beta-alanine."
pubmed.ncbi.nlm.nih.gov/20479615/
16. For example, interleukin 6 (IL-6) is one marker of inflammation in the body. Research shows that resting IL-6 levels negatively correlate with muscle growth, but an elevation in IL-6 post-workout aids muscle growth.
pubmed.ncbi.nlm.nih.gov/19554087/
17. Consuming nonsteroidal anti-inflammatory drugs (NSAIDs) or high levels of antioxidants like vitamin C or vitamin E before you train could make your workouts less effective, as shown by a number of studies:
pubmed.ncbi.nlm.nih.gov/26638792/
cdnsciencepub.com/doi/abs/10.1139/apnm-2017-0866#.W302Qrgo9PZ
digitalcommons.wku.edu/ijes/vol12/iss2/8/
18. Some studies show that eating protein (alone or with carbs) prior to exercise increases muscle protein synthesis
pubmed.ncbi.nlm.nih.gov/16896166/
pubmed.ncbi.nlm.nih.gov/11440894/
pubmed.ncbi.nlm.nih.gov/16988909/
19. For example we have research that demonstrates a positive anabolic response after participants consumed 20 grams of whey protein before exercise.
pubmed.ncbi.nlm.nih.gov/16896166/
Second subscribe
No
Thank you.
Thank you for posting the references. For what it's worth, you have my vote!👍🏾
@@RoamingAries Who me
00:19 - #01 - Baking Soda
03:13 - #02 - Beta-Alanine
04:10 - #03 - Have at least 25 grams of protein
05:05 - #04 - Perform a Proper Warmup
07:40 - #05 - Leave Enough time for Food to digest
08:36 - #06 - Take a Nap Before Workout
09:35 - #07 - Should have a clear Plan
11:33 - #08 - Setup Performance Tracker
12:10 - #09 - Drink Coffee
13:48 - #10 - Do Not Take Drugs like Advil and Tylenol before working out (Do Not Have High Amounts of Antioxidants)
Goat 🐐
Thanks human. 👍
Thanks again faceless man 😄🤗😘
Thank you
THANKS MEN
The most important thing is to work out. Any work out is better than no work out
And eat + rest correctly. A workout won’t do anything if you don’t eat or sleep well
@@nih1lgante yeah just search healthy food and you will find food to create a diet plan and sleep is also neccesary and if you dont sleep enough then you must focus more on diet and resting more on rest days
While true, if somebody just goes out without doing research, they're prone to injury.
Exactly.. but if u tryna get built, lose weight, tone up etc it's A MUST that u diet too...
Not what this is about.
Working out morning is good for some, night good for others. Some people like mornings because it helps give them energy. Wakes and pumps them up. Some workout at night because it helps them get tired and sleep better. Both are great and nothing wrong with doing both! Keep it up if ur reading this. YOU will reach ur goal!
i like morning because there is no stinking sweat on the equipment 😓 💦 💧 because my gym cleans all the machines every night when they close.
People don't get relaxed from workingout that is the complete opposite .. Workingout releases endorphins which in turn produces adrenaline so their is no relaxing after .. You are wide awake for at least an hour 💁
I love to work out at night. Relieves the days stress and after my shower, I am soo relaxed mentally and physically, which let's me sleep better.
I train throughout the day doing mini workouts. My set time workouts became innefficient as I fatigued too quick trying to do a longer workout.
If I workout in evening I can't sleep then, mornings or mid day for me xx
This guy's video editor is on another level with these videos.
That Mac Book & Final Cut Pro are the best
I know I want to hire them
@@pastoryoda2789 It's not final cut or anything dude, It's probably after effects and some other softwares included.
@@afghanifalcon8278 yeah i think it’s some adobe shiiieeettt
there 2 scenes with kelvin spacey
Love the point about no static stretching I was doing that every day… thank you bro
Thank you for the suggestion on the baking soda. I add it on my smoothies 1 hour before my workout for the 5 days and I am pushing more sets. Plus, my recovery is better. It is a simple and cheap alternative. Thank you so much with this video.
What’s your dose
You're wasting your time and baking soda. This does nothing. When baking soda hits the acidic environment (a pH around two) in your stomach, it's not going to make a single difference whatsoever to your muscles or your athletic performance.
Exactly, just gonna cause internal therefore external problems to the human body.
@jayobrien4657 Agreed, the human body is very good at keeping blood and body pH within range. Aerobic exercise can change this quickly but unfortunately you will lower your pH not raise it as needed for weight training. That's why many pro weightlifters don't do cardio before weight training.
I appreciate all the effort you put into your videos! I’ve only recently started working out and treating my body better but your videos inspire me
Hope u are still working out💪
Strength is nice, but getting the workout out in early to free up the rest of day is better.
I have tought about that.. is it possible to workout early in the morning before breakfast and then eat afterwards?(wheight lifting)
@@bronsonstrundson313 Your body will adapt, but generally you'll still be weaker than if you were to lift later in the day.
I workout at night lol. Helps me to sleep better
@@dipanjanghosal1662 same
@@dipanjanghosal1662 same here. 100 Burpees helps me sleep like a coma patient
I never imagined that I would refresh my chemistry with this guy, along with improving gym performance and my body.
Exactly, chemistry, biology and exercise 😂
I’ve actually just been taking a pre-workout but not eating right before working out (usually eat around noon and workout at 4:30). I’ve been surprised that I haven’t really lost much strength or performance but I do tend to gas out a little quicker. I do typically take an hour nap a couple hours before working out which may help 🤷♂️
I find that it is a tradeoff. If I don't eat, I will run out of gas. If I eat the wrong thing, or too much, I will get nauseous.
You editor needs to be hire in Hollywood.
I really enjoy coming back to this wonderful channel, it teaches me a lot on how to build muscles or just get normal body weight and I adore it. ☺💪
This is my favorite health channel. Thanks for the hard work.
As a PhD scientist, I appreciate the background work. Very valuable
As a scientist how do you feel about sm-102 in vaccines?
As a part time employee at McDonald’s, I too appreciate the background work.
@@milesromo1328 😂
@@milesromo1328 ALL of our work matters!
I respect every scientist👨🔬
You're videos are the best wealth of knowledge I've seen till now. They are supported with lots of studies and researches and biology science. And it shows lots of useful steps on how to be healthy while you're doing workout. 👍🏻
🤮
I am watching your videos long time, it helped me to lose weight, and to strengthen mentally. This is one of the best "how to lose weight" channels on youtube
I love how fast you get into the content of your video, after a short but effective "hook". Thanks!!
I've been working out for 20 years, and have always suffered from lactic acid build up and cramping...no matter how much water and potassium I intake. I'm looking forward to trying the baking soda out to see how it helps me in this reguard.
Tylenol is not an NSAID :) it’s a pain reliever but does nothing for inflammation. Motrin and Advil are both definitely NSAIDs though!
And... looks like you're about to hit 4 million subs. CONGRATS!!! You've got so much great content on your channel... it's well deserved.
This was wonderful 🏆 I’m so glad I listened all the way thur, bout to be in the gym wit my note 📝 pad for sure ✊🏾💯💪🏾🙏🏾
I love the way you guys put some research in all your videos, it's way more convincing for me
Your videos are great, man. I'm learning a lot from them. Truth be told I've been working out for a few years now, but only recently have I started taking it super seriously. The amount of info and corrections I've been doing is beneficial as all Hell. Thanks!
Very generous amount of information in one quick video. Thank you for the quality
Love your scientific explanations. This presentation was extremely helpful. Thank you.
And this is why I love this guy's videos. He tells you things that no-one does.
7:21 this is how I always workout. I find it helps with form before you lift heavier and once the muscle is warm and filled with blood after the light weights I feel more explosive and stronger doing the heavier weights.
I recommend taking a nap. I wake up around 5:40 am and have no energy left and night. But lately I been taking a nap, and wow it really helps.
I appreciate the inclusion of Mortal Kombat clips into your videos. You deserve a like.
I honestly thought you quit man. All of your videos on my feed are like 1-3 years old. Welcome back😆💪🏾💪🏾
Love it. Sleeping well is the only thing I can follow.
Excellent. Sleeping ( Resting ) is the most important.
Thank you for making these very useful videos. To me, Its only you on youtube who gives this important information to the people who really need this. Plz Keep up this great work.
Regarding the protein synthesis point, it might be correct that it gives a boost however, you have to remember that
1) protein synthesis is the lowest during exercise
2) protein synthesis is normal range before exercise
3) protein synthesis is the HIGHEST. 1 hour post exercise
So remember, you want to ingest your proteins post exercise and not during
As for before, I guess the research is saying it increases Post exercise protein synthesis and NOT during
It takes time to digest. But then again, you must be talking about protein powder which I never use.
I prefer milk or Greek yogurt. Post work out (only) might be too late.
@bina nocht There is some research supporting the ingestion of protein in the morning can increase hypertrophy, i think it was around 40 grams in the morning elicited a decent response
@bina nocht i am sorry but i do not understand what you mean? do you mean disc degenration? if so,, this is not the same as muscle hypertrophy, muscle hypertrophy means when the muscle grows bigger
So maybe small portion of protein (about 15g) 45min-1hr before workout, and then a larger portion of protein (about 40g) within an hour after workout?
@@danielbenitez6985 Yes pretty much ^^
This is the ONLY person ive ever heard mention a workout notebook. Ive done this for years and couldnt imagine not doing it yet ive never seen anyone else doing it or heard anyone even talk about it
Just wanted to say have a nice day
You are Mateja Kezman from PSV
You as well.
You too, thanks!
Thx
You too sir.
Finally it has happened!! I got 100%. Even the antioxidant part. That was just luck though. I've started taking them before bed for some reason. Guess it was to give me less to take in the morning. I'm assuming taking caffeine tablets is good enough instead of drinking coffee. Don't like the taste. Bet the baking soda one caught a lot of peoples. If not for Jerry Branium, it would have tripped me up. This video hit things right on the head. I think it's very valuable. Aand several times you pointed out that it's a small difference. even to the amount of reps or weight. So even with thse small help, if you don't push that little bit harder, no gains. Not a magic pill.
They've done studies you know, 70% of the time, it works everytime.
Thank you man for - each video - with always perfect audio - excellent lesson.
Thanks for your videos. So far I have lost 44 lbs. I'm 291 lb now. My goal is to fly 187 lb again. Sorry for the mistakes. Google Translate is not always accurate.
Great job.. Keep it up, the first days are the hardest. You're well on your way 👍👍
If you want to improve your body's ability to get rid of lactic acid do cardio don't eat sodium bicarbonate, the first is proved to work even in the long term, it lowers your pressure and helps your digestion, the second has been sort of proven to work only for short term performance, it contains high sodium (1 tsp contains half of the recommended dosage) so it will increase blood pressure for those who already have it high and could create digestion problems
I just got done working out 🔥💯
Do you take also baking soda
Me too! Keep up the good work man!
I never like or subscribe really unless the content is really beneficial, Thank you so much for making it beginner friendly and clear to the point and Complete. This is Epic!
Another reason not to take anti-inflammatories before a workout is, ibuprofen and asprin thin the blood, which can significantly hinder performance. Thinner blood = less oxygen saturation. I'm a mt biker, and started taking ibuprofen before rides when I was dealing with a sore hip years ago. I also climb up to 8 or 9000 ft elevation during my rides. Thinner blood and thinner air are a bad combo. Took me a while to figure out why I felt like I was dying on the climbs 😆
Bro the world needs you
Didnt know about the baking soda! But my preworkout already has beta alanine.
Almost every pre workout has alanine. I got only beta alanine and it's cheaper, cleaner and works great
Great suggestions. Some, I've already been doing, but others I'll incorporate and see how they work for me.
Max I love your videos bro thank you very much. Clean and highly educated videos. On another note, I want to make a shirt that says “repeat for reps” lol 🙏🏼
I watch a lot of youtube videos and this is one of them
Here's something to try before working out. Try taking a hot shower before working out. Start with water that feels on the hot side (remember, your body is totally cold, so even warm water may feel hot!), gradually increasing the heat until your body starts to overheat. When you re reach that point, your body will warm up about 1/2 to 1 degree, warming up your core and preparing you to work out. From there you turn the water to cold (You can do this eventually if you can't take the cold water, making the water as cold as you can stand it, and working towards being able to handle it over time.), which invigorates the body, making it ready to work out.
WIM HOFF!
You videos always bring high value. Thank you!
Yeeees. I always drink baking soda or sit in sauna with leaves in my hand before workouts
lol
one of your best video bro. easy to understand.
Tried the baking soda for the first time today before my Army Combat Fitness Test and maxed the Sprint-Drag-Carry for the first time 🤔🤷🏾♂️
Haha you go big dawg . 💪😁
@@ATaurusVisual preciate it!
@@MarcusTheDarkness : Are you still using baking soda ? Should I do it before heavy workout sessions 2 - 2 1/2 hours etc !?
@@ATaurusVisual nah, I only used it that one time. I think If your workout session is going to be out of the norm for you, then it wouldn’t hurt to try the baking soda. But me personally, I don’t see a reason to use it regularly.
Baking soda has nothing to do with alkalinity in muscles. It get netralised in stomach by acid and converts into NaCl, a table salt. Eating baking soda increases your sodium intake and very bad for heart
Love learning and watching some of your videos gets me motivated and it's always informative
25 body weight squats, followed by 20 push ups and ended with 30 sit ups is my warmup. Other days I jump rope for 500 skips to warm up. Good luck
Good video. Some good info here.
How about using L-arginine as preworkout, is it can raise alkaline in body?
Citruline is even better than arginine !
Just use L-citruline or citruline malate. It converts into arginine inside the body and is absorbed more readily than directly taking arginine.
so good! thank you! your videos are pure gold!
Just do 30 burps before your workout. You’ll feel great. Not tired at all. LOL
50 percent agree with u 😂
Bro i can't even do anything after doing 15 burpees
@@ashishgoswami1373 yay
I'll do em after I work out.
When I do that burpees I easily get dizzy and my sugar level easily drain.
Please make a video about warming up before lifting
Hey!
Can you explain how much smoking can damage building muscle
Maybe just dont smoke :)
Bad for your lung capacity
I smoke big blunts before then gym
this dude comes up with things i’ve never ever heard before
Great info, but after 2 cups o' joe only thing i'm hitting is the commode.
🤣🤣
🤣🤣🤣 same
You are whole some man thank you big time! I've been on your channel for about 2 years and always amazing me dude! Thank you for real
Isn’t there a little baking soda in most pre workouts ?
Never heard of that, but beta alanine,
Beta Alanine? Yes. When you take pre workout. If you feel your face tingle? It’s the beta alanine.
I do Hvac for a living. It’s moderately hard on the body. I get to the gym at 5am-6am Monday-Friday. Too tired to go after work.
2:10 wow, 0.3g/kg is a lot of baking soda. I wonder if taking so much baking soda will interfere with a right digestion of the protein before workout.
Thanks for the sharing, everyone has a pattern of oneself, so you have pointed out clearly that is the key to plan and find your way!👍💪
I eat a banana before my workout usually right before it gives me energy and I always have a post whey protein shake immediately after my workout
Me too !
I literally just woke up and said I wonder if there's a video on what I should do before I go and right on que You released this video
YOU LOST ME AT EATING BAKING SODA ! 🤣🤣🤣🥴
yeah wtf
WTF you think is in baked goods?
@@iAmFAUST you got a point but still. Nobody wants to eat baking soda by itself. It’s definitely not the same or everyone would eat it plain. 🤣🤣🤣
@@Rob_ENT True. But just to throw it out there, people brush their teeth with it too or add to toothpaste. Plus, they put it in cut coke and ingest that too 😆. I know it sounds strange, but a little wouldn't hurt.
I remember how the nastiest creatine I ever had, tasted like stomach bile. It was hydrochloride creatine from eBay and it was gross. Rather taste baking soda than that. Now I use German Creatine and it kinda tastes kinda like laundry detergent, but still better than stomach bile.
not all research leads to an accurate conclusion it seams …. nevertheless great videos and thank you for the great work you put here in this channel
5:11, about stretches, i lift barbells along with doing calisthenics and before doing anyone of those exercises i recommend doing SURYA NAMASKAR, its basically my tradition but it also provides for the overall engagement of your body muscles with exceedingly powerful dynamic movements, so if you want you could just google its steps and get it done the easy way, because i personally am a fan of traditional ways of keeping my muscle health in check, that being said try out SATTU protien powder, its basically a powdered and pulverized chickpeas which are available in markets at cheap prices, and in 2 scoops you'll get easy 22-25 grams of protein,
"Take protein before a workout"
*shows clip of alien consuming protein that literally disintegrates their body 30 seconds later*
Engineers
🤣🤣🤣🤣👍
Protien works the day after you've consumed it 🙃
You act like body disintegration is a bad thing. 😆
Lmfao 😭 the Engineers from Prometheus
I think the title was supposed to be "9 Best Things to do Before a Workout"
Fr lol
Have an awesome week, brother. Thanks for the motivation.
When it comes to eating before your workout, does that include if you're a morning workout person?
If you want better results, yes, at least banana and whey protein (easy to digest it) at least 30 min before workout.
6 fried egg whites 2 slices of whole wheat toast and coffee. It hardly fills you .
He has the most informational videos on RUclips
In another video you told us to NOT take a nap before a workout. Make up your mind already!
Exactly.. he's clowning around 🤡
Thank you so much max ❤️🙏🏻🙏🏻🙏🏻 you are a world of a knowledgeable brother god bless you
So much vital information in this vid. Thank you truly
Having baking soda with food in your stomach interferes with digestion due to the drop in acidity.
Thnk u so much sir I well try what you told in video 👍🙏🏻
Seems I'm attending my chemistry class 😀
😂😂 Right
So would green tea be beneficial before a work out? We get the warmth, caffeine but it has antioxidants... 🤔
Yes I drink it before sometimes during and I’m serious about my training. It also helps speed up your metabolism. Instead of baking soda just squeeze limes n or lemons in your water especially in the am there’s your alkalinity!
So are we just eating raw baking soda?
Mix with water
@@jennypuente593and cocaine bro, don’t forget the coke
Man this is a good show👏💪💯
"Even though the tingling may feel a little weird at first no need to worry it's a natural acid" how about no I'm good 😂😂😂
I always do contrast procedures after a workout. On average I spend 2-3 hours in Russian banya and 10-20 minutes in a super cold (about +4°C) shower we have in our gym. Also after my workday I also go to the gym spending about 30 minutes in banya and 3-5 minutes in a cold shower before going back home, because my work is a leg and cardio workout as in of itself. I typically walk 20-40 km on a workday while climbing the 2nd floor for at least 12 times a day and climbing the 3rd floor for at least 16 times a day
TOO MUCH BAKING SODA WILL STOP YOUR HEART.
Be careful
Really
From the looks of the pic.. too much Crack already messed you up
baking soda will not increase your athletic performance, changing your stomaches p.h. does not translate to any other part of your body and a body parts have different p.h. levels and lactic acid does not cause muscles to burn anyway jyst a childishly stupid concept based off an outdated myth. Where has objectivity gone?
You have no idea what your talking about. Body competition ppl have been doing this for YEARS!
Really are you sûre.....???
Your videos are awesome and very informative,well researched and excellently compiled.
Great video! Keep up the good work.
I find my best workouts to be between 10am-1pm.
I'm on an improvised 5x5 program so lifting around 90% of my One rep max for low reps.
In the morning, I feel more concentrated, more naturally stoked to conquer the weight especially in the squat which recruits so much muscle, nervous system, mental fortitude, and being conscious of form as to not strain the low back or knees, groan like a lil bitch and then fart while that cute girl next to you is dead lifting 205 to failure with resistance bands around her quads all while wearing next to nothing bc well, crossfit.
I do have a cup of coffee 1.5 hrs before my lift which helps knock the mud off the tires so to speak.
Other days when I have to work out later in the afternoon or evening, I find myself less enthused to get under a heavy bar and squat. I'm more inclined to take a pre workout which helps. I think it's mostly that I'm less mentally concentrated later in the day. So that I'm less able to really connect with my muscles. With a longer warm up time though, once in into the workout I have no problems with concentration or proper lifting.
Yet regardless of the coffee or pre workout intake. I still feel more sturdy under a load in the am workout. I feel mentally sharper, focused which helps me feel like I can lift more, with proper form.
When do you all feel like you get your best work outs in, and why?
true
Thank you for sharing all your knowledge. I really appreciate you
Where is the comment that tells us the 9 things in conclusion
Too early
😅😅😂
Wonderful report , thx .
Today I would have died. I took a pre workout which had 450mg caffeine. My heart was beating so fast I thought will have a heart attack. I decided to quit pre workout forever.
Give it to me then
I mean what did you expect, you took 450 mg of caffeine, that’s really excessive and dangerous. There’s pre-workout with less caffeine like 130-200 mg.
Caffeine is BAD
Same my stepdad gave me a pre workout as soenkne who dosent drink coffee my heart was about to explode i had to walk around till my beats slowed a bit but never again, I dont need it to push me harder thats what my playlist is for.
Do you read recommendations? 200mg of caffeine in 1h is max, so it's definitely your fault not reading
Thanks for sharing your knowledge!
Best way to workout is on an empty stomach
I’ve always felt sluggish and had my worst lifts on an empty stomach
For the past couple weeks I have been intermittent fasting. I’m not doing it quite “right way “ I just have my eating window between noon and 8 PM. I get up in the morning and work out before noon around 10 AM. I work from home so I’m able to do the schedule in the winter time anyway. I’ve heard that you burn a little bit more fat on an empty stomach/fasted. So that’s what I’ve been doing. I feel like it works