My Evidence Based Muscle Growth Routine
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- Опубликовано: 16 июн 2024
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Timestamps:
00:34 What Causes Muscle Growth
02:23 How Many Reps and Sets for Muscle Growth
04:40 How Much Protein For Muscle Growth
05:58 How Many Meals Per Day to Build Muscle
08:07 My Protein Shake
09:28 Animal vs Plant Proteins
10:55 Cold Exposure After Exercise
12:39 Sauna for Muscle Growth
14:03 Supplements for Muscle Growth
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Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Timestamps:
00:34 What Causes Muscle Growth
02:23 How Many Reps and Sets for Muscle Growth
04:40 How Much Protein For Muscle Growth
05:58 How Many Meals Per Day to Build Muscle
08:07 My Protein Shake
09:28 Animal vs Plant Proteins
10:55 Cold Exposure After Exercise
12:39 Sauna for Muscle Growth
14:03 Supplements for Muscle Growth
Longevity and Anti-Aging Playlist: ruclips.net/video/5KNsfEBXKMg/видео.html&ab_channel=SiimLand
It would be nice if you could ship to Serbia some day...
Everyone! I hit 2 plates on bench finally! I’m so happy, big day!
Congrats
@@SiimLand thank you! Your videos are really awesome btw, you’re optimistic but also go deep with the biochem 😁
Congratulations brother!
Let’s gooo! 💪
Good job brother
🎯 Key Takeaways for quick navigation:
00:29 🏋️♂️ *Muscle mass is vital for longevity, supported by studies showing that more muscular people tend to live longer.*
01:53 🏋️♂️ *Mechanical tension, achieved through resistance training, is the primary stimulus for muscle growth.*
02:20 🏋️♂️ *Progressive overload, increasing intensity and volume over time, is crucial for muscle growth.*
03:29 🏋️♂️ *Optimal resistance training for muscle hypertrophy involves 10-20 sets per muscle group per week.*
04:53 🍖 *For maximum muscle growth, aim for 1.6g protein/kg body weight, with 130g being optimal for some individuals.*
06:03 🍽️ *To maximize muscle growth, aim for three meals per day, but intermittent fasting can also be effective.*
07:42 💪 *Consuming 100g of protein after resistance training can lead to better muscle protein synthesis compared to lower doses.*
08:10 🥤 *A protein shake with whey, collagen, and cacao can enhance muscle growth and recovery after workouts.*
09:35 🌱 *Plant-based protein supplements, like pea and rice protein, can be effective alternatives for muscle growth.*
11:03 ❄️ *Cold water exposure after resistance training can blunt muscle growth signals, while heat therapy like sauna may aid recovery and cardiovascular health.*
14:21 💊 *Creatine monohydrate is the most established and effective supplement for muscle growth, improving strength and lean body mass.*
16:17 😴 *Adequate sleep is crucial for muscle growth and recovery, contributing to overall health and well-being.*
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Omg thank u I’ve been looking for anyone talking about that dec 2023 cell study on no limit to protein intake, I guess we need more studies but it seemed a pretty flawless RCT, outstanding video thanks!
Amazing, great info, thanks for sharing!
Thanks for the vid 👌🏾appreciate
You bet
Love, the info Siim. What time of day do you have your protein shake, what time do you work out, and what time do you eat your single meal? 🙏
Great video, and really like the synopsis at the end. Do you feel 3G of creatine is sufficient? I have heard other/higher numbers thrown around. I like the idea of minimum effective dose so hearing your thoughts would be appreciated.
Impressive. Thank you.
Nice big picture summary, Siim!
Thanks for sharing your knowledge!
Good stuff!
Hey, can you check the matter of oxalates in food and perhaps make a video of it? It is a bit difficult subject because many ingredients of the "healthy food" we know have high amounts of oxalates, like spinach and almonds.
Good content !!
Theses contents are quite unique (your content + other specialists). I don't remember another creators doing like this.
The video "My Evidence Based Sleep Routine" was similarly good.
Much appreciated!
Thanks for the 100g protein in the workout window tip. I certainly have most of the protein in the day immediately before and after a hypertrophy workout. My assumption is that if I do a whole body workout, each muscle group is crying out for amino acids and if you supply it they will have the substrate required to build the muscle. And truth be told in the 36 hours following the workout I have more than .8g/day/lbs.
It seems to work. I can maintain, doing only 2 full body workouts about 4 days apart, in one month (i.e. literally 2 workouts a month). It is really quite surprising. (Maybe muscle memory comes into it because I am probably 75 to 80% as strong as I was in my 20s at my peak. I am doing 15 to 25 reps for everything I do as I am in my 40s.) This is while cutting in the weeks not lifting, with cardio. It is a very altered form of Lyle McDonald's Ultimate Diet 2.0. So 1 week lifting/eating, 3-4 weeks cutting with cardio.
I am still somewhat over 20% so it's not like my hormones should be compromised at all by the cut.
Btw have a couple slices of turkey or ham, an egg white, or 12g of pork crackle/rind with your tofu to get 100% protein for all.
25g pork rind/crackle gives a delicious snack that is 100% of your daily collagen recommendation. Cheaper and tastier than a supplement.
Stalin's "Quantity has a quality all of its own", lol, this was very analytical. Very well presented. I liked it.
Hi Siim, great video.. do you mind sharing your calories per pound of body weight? Thanks
Citrulline malate and beta-alanine. These two I’ve heard are beneficial too. Or maybe they don’t necessarily improve muscle protein synthesis, but other aspects of physical performance..?
They are great for giving you thick popping veins !
Siim if I combine 26g Pea Protein powder + 18g Collagen in my smoothie, is that considered close enough to a “complete” amino acid profile for a meal? Or would I need to add some rice protein? Thanks!
Not 100% sure, but the general principal of increasing the limiting amino acid applies. E.g. if you are eating tofu, methionine is the limiting amino acid. Have a small amount of high methionine protein to get 100% of the protein instead of 91%. So I have a bit of pork rind (collagen - cheaper and tastier than a supplement), or a couple slices of ham, turkey. Not, I eat plant protein for anti-gout reasons (lower purine content), not ethical reasons.
Thank you
Love your videos Siim. Been a subscriber since 2019. You seem to be forgetting to mention how you take over 20 supplements a day that promote anabolism / inhibit catabolism and boost testosterone. Someone who might not know any better and sees this video might be sorely disappointed trying to replicate your results based on this video alone.
Thanks as always for your work!
Is he on trt?
@@richtofen4888 no
What time a day do you workout?
Hi Siim, how about your daily intake of carbs and fat in :
-normal days
-resistance training days
-cardio days?
Thank you
About 40% carbs and 25% fat
love it but don't understand the logic behind the cycling of creatine? Do you not work on your V02 Max / Cardio zones on a weekly basis in conjunction with your resistance program?
82kg and my Vo2Max is 52 currently: muscle training and cardio are two different things. Cardio is for endurance and cardiovascular health, muscle training is for strength. You normally want to combine both if you want to be healthy. Only BB won't make it.
85% of the time you train with 60-70% of your hfmax, 15% hiit on the treadmill.
@@_zantetsuken_ i'm 93kg & my VO2 max is 65 at almost 43 years of age think i've got it dialled.
Trying Mum reps at present and getting good results
TMG works surprisingly well.
What is that?
@@jonathanpratte1988 Trimethylglycine
Is that gigachad talking with slim?
Though the same 😂
Interesting.
But you haven't touched the carbohydrates/fats argument.
Cool on everything but i dont understand how creatine would affect vo2max negatively
Increased bodyweight due to more water in your body. More weight: decreased Vo2Max. It's just a number nonetheless.
Can you explain the "30% above 1 rep max"? Shouldnt 1 rep max imply you cant lift anymore above that?
Example: 100kg is your one rep max. 30kg is your 30% of your one rep max.
You need to lift at least more than 30kg of weight to induce hypertrophy.
For some reason I respond much better to egg protein powder then whey protein
How tall are you, what's you bf %?
Would you go to sauna post-workout if you couldn't ice your testicles in the sauna?
Siim, as someone who watches you since 2017., I need you're scientific help. I work a very hard and demanding job. I pack roof tiles every day, I move them from place A behind my back to pallets in front -place B, every one is about 3kg, a take about 6 in my hand in every move, and there are about 7000 pieces minimum I have to work in a shift in 6 hours. I was in sports whole my life, and believe me, it is the most brutal job on earth. If you're not in condition like Novak Djokovic, you can't do this job...
....anyway, I am always in some kind of a pain, back, elbows...and I am starting to be afraid for my joint health, but here in Serbia, I really can't choose a lot if I wanna earn some money...
My question for you is- Can I compensate that joint consumption with some amount of Glucosamine or msm or chondrontin? Is it possible? Please answer when you have the time, because if I can not reverse these joint damages, I will quit my job I don't care....
Love from me as always, by following you and Bryan, and don't need nobodys else advice on health...
Cochran studies have shown no benefit from Glucosamine Chondroitin. As for lifting, the body will normally stop before damage but if you are eating a good diet, getting proper rest and still experience problems then you may need to switch jobs. Tell the company you need a job where you can just sit around for the whole shift.
@@marktapley7571 well that sounds very optimistic, there are jobs I can sit around for half pay as this, but I just bougt a BMW and don't have any money left for mechanic :D
Should say Myo reps
Just because you have big muscles does not mean you're necessarily strong, there's gym Strong and then there's everyday work strong
Siim continues to claim that hypertrophy training is conducive to longevity but there are no studies to confirm this. Few if any of the longest lived people did systematic exercise of any type much less intense weight training. There is nothing wrong with doing these things if you want to devote the inordinate amount of time and energy he recommends. Just don’t expect this routine to make you live longer. I suspect that bodybuilders and powerlifters as a group have in fact shorter than average life expectancy. They definitely do not stand out as longevity specimens.
I've never seen muscular old people. They are always thin as hell - as if they are on a caloric deficit for many years. Please prove me wrong?
It's because there's an age-related decline in muscle and strength. Of course, the elderly aren't jacked because they lose their muscle. And the ones who lose the most muscle have the highest risk of mortality. Resistance training is an antidote to the age-related decline in muscle that then reduces the risk of mortality and frailty.
you have internet, just look it up, gym fever is new, not enough old muscle building enthusiasts
survival was already stressful enough
If muscle mass would be the only criteria for longevity, then bodybuilders would have longest lifespan, while they have on average the shortest (i think chess players - professionals - for some reason have shorter). And if you are familiar with D. Sinclair work - he is saying, that high(er) protein consumption shortens lifespan (as mTOR activation shortens lifespan also might correlate with cancer), especialy animal protein. He himself first moved away from meat and later on from diary and this supposedly improved his markers. So his recomendation for those eating lots of protein - at least to counteract the negative impact with longer periods without food. But sure, more muscle mass won't hurt when old age comes, but also strenght is important, mobility, low risk of cancer, cardiovascular problems, Vo2 max is important. And probably many other things we have no idea about. And I am not even starting about karma :)
@mariusschober - I am 66 and very muscular. Come to Spenga Naples studio - you will see muscular men in their 60's and 70's. Btw, not bodybuilding muscle - more like gymnastics - lean and strong, but not balky. I train like a gymnast, not a bodybuilder.
@@stephenromey6348 I'm talking about 90, 100, 110 year olds.
Calves not Cows lol
Joke Rogan
Wtf are cahl-Vles😂
go from a teen to a 30 year old 😂