For the young guys out there, have patience. I started seriously training around 21, just turned 40 last year. Bigger and stronger at 40 than I ever was in my 20s. Eat well, don’t do stupid stuff that causes injury and you’ll get there.
Nobody wants to wait until they're middle aged to finally achieve their goal. With that said i thank god i dtarted at 14 AND now i am 21 I'm 177 roughly with 10% the only thing in struggling with Is gaini g muscle AND strength
@@zafiruzoma6234 The myth of weight training before 18 and stunted growth was just an invention to stop everyone's gains We would all be so much stronger if we started at that age
@@zafiruzoma6234 177 10% bodyfat 21yr old? That's an insane physique! Congrats man, i can see your hard work just by looking at those numbers. Keep grinding
Seconding Kevin, I started at 14 and have been jacked my whole life NATURAL. Always been muscular, but peak strength didn't hit until my 30s. I also lost a lot of time due to injuries going for personal records not associated with any competition. In my 40s now, there's a lot of steroid use, clen, test, HRT etc around a lot of gyms. And a lot of instagram/tik tok etc, I'm not sure if the 'enhanced' lifters (girls and guys) or social media crowds are worse. Looking at a home gym setup 😂
I've only been training for about 9 months, but just looking at the pics I took when I started lifting compared to now and there's quite a difference. It's weird how you don't really notice it until you look back. I've still got a long long way to go on my journey but I'm proud so far and really enjoying it!
Been training intensively 5 days per week for the last 2 years along with high protein diet and very happy with my results with significant improvements from were I started 💪💪💪
Be patient, I've been lifting since high school off and on. Do it naturally and stay at it, I don't mean 4 or 5 days every week but be consistent and you'll eventually look well defined and not abnormal. I just turned 60 and still lifting and stronger now then when I was 40. Keep it naturally no chemicals.
I feel like 10 years to be content is extremely over estimated. I would say after even only a 3-6 months (as a complete beginner) you will feel more confident in yourself. After about a year you should feel pretty good about yourself. Sure you may still want to chase further gains but I feel like if you don’t feel confident in your body at that point you may have body dysmorphia. I think most dudes don’t want to be fully shredded like a bodybuilder - they just want to be a bit more filled-in and that actually doesn’t take very long with the right diet and strength training.
Took me 10 years from a skinny 16 year old, to a decent 14 stone of muscle at 26 years old. Great thing is that you muscles remember, i have trained on and off for years. i have just started back again at 50, getting decent results after 3 months. Once you have done it, it easy to do again!
This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.
Thanx a lot for explicitly and repeatedly pointing out the factor of time. As a 30year old who tried his first fitness stuff before 18 without getting anywhere until 2 years ago, this feels like a great relieve: Knowing that sticking to something proven and actionable over time WILL eventually work. Not giving up and changing up every few months like I did for most of my life. That is a deal I can get behind.
@@Adama.1 I mostly FEEL them. My physique sucked in my youth from junkfood and tv all day. Ironically I am way fitter today than at 20. Getting into a resting squad without falling over HALFWAY THROUGH is just one example. Aside of that I am constantly getting more comfortable with my mirror. I was skinnyfad Most my life and still am partly. Probably hardgainer as well. But now I can tell there is a V-shape forming, my chest gets definition and with less bodyfat through patience I am certain of getting a sixpack in a year or two. Intermittend fasting and protein focused dieting helps very well. And I take 45min naps every other day to keep the mind clear. Running to the gym at 7am can be taxing sometimes 😅
10 years may seem like a lot but it realy isn't alot of time, especially when you finish school and go into your working career and your 'responsibilities' increase, time flies and you regret how fast it flies! lol
Over a one-year timeframe, I found pictures not very useful because my weight training caused proportional growth everywhere, but the best indicators were more than doubling of my compound lift weights, improved mirror self-perception, clothes fitting better (or not fitting), and other people I hadn’t seen in a while unprovokedly asking if I’d been lifting; on the other hand, taking DXAs a year apart was useless as it said all of my ~20lb weight gain was fat and that I’d lost a few ounces of muscle!
I'm 40, and just started going to gym fairly regularly. I have been going for 4 weeks and combined with diet I have noticed fat loss and muscle growth already.
Not to beat a dead horse, but the 10 year thing bugged me a bit too. I started out untrained 8 weeks ago. The first 3 weeks was mobility work, baselining my diet, and establishing a routine with body weight. I am 45, 6'0, 170lbs. 5 weeks of strength training, i picked strong lifts 5x5, empty bar to learn the moves, practice form, and test my joints and tendons. I'm now at 180lbs. I'm already starting to lose that pudgy gut and starting to see definition in chest and arms. I couldnt be happier with the results so far! All that said, i believe i will build 10lbs of lean muscle in the next 5-6 months. I've already started to hit pullups and dips. I think it would be realistic for me to check in this time next year at 190-195lbs at around 12-15% body fat and "look like i lift". I've always been tallish, thin, and athletic. My main goal empirically is to go from 13.5 inch flexed arms to 16 inch flexed arms with shoulders and chest to match. I understand this will take years, i just dont think it will take 10 years. I am thinking with the right training, 5 tops. I feel like that is conservative. Of course, i am a total noob, so i do appreciate that i might be over estimating what my body can do, and i will definitely reevaluate my goals based on your excellent description on how to measure progress over time. Perhaps my expectations are too high. At the end of the day, this is something ive always wanted to do but for some stupid reason waited until now. As long as i can keep feeling good the way i have been these last 5 weeks, i will be happy with whatever progress i make. If that means i "look like i lift" or somehow miraculously over achieve, or if it just means i am simply fit, its all gravy to me at this point!
I feel the same. I'm 38 and only started working out last year (never lifted before in my life). The first thing I did was drop to 67 kg from 85 kg with mostly lifting and very little cardio (yes, that is quite light for my 1.81 cm). All whilst eating an insane amount of protein. I lost only 400 grams of muscle going from 85 to 67 kg. Now since september I've started 'bulking' again , aiming for 1 to max 2 kg per month. So far I've been able to maintain a very good muscle to fat split (75% muscle to 25% fat). So all in all I've only been lifting in a calory surplus for a couple of months and I can already see stupid progress (yes, esthetically too). Yes, noobie gains is a thing. Yes, genetics, bla bla. With all that said - there is absolutely no way that it will take me 10 whole years to build a body that I'm happy with (and that people will also recognize as 'a body that lifts'). Yes, it will take years and yes YMMV. But let's not start scaring away 'late lifters' with this story of it taking a decade to achieve results. BS story - with consistency you will achieve very good results in 3 years I imagine and then - yes - your curve may flatten a lot afterwards and it will take longer to achieve noticable gains henceforth, but you will most definetly already have achieved good results. TLDR: please don't let the '10 years to achieve results' thing scare you if you are currently nearing 40 or 50. There is some merit to it , sure - but I guarantuee you that you'll see noticable difference within the first 3 years.
@@felixisme its going about as good as i hoped. 188, obvious definition. I did have a bit of a lull a couple months back where i got off routine and moved.
46 and I can see results after a month But I never lifted before and I started out in pretty rough shape. I also know early gains are faster so it will slow significantly. Now I just hope I'm building muscle and taking off this belly because I can't tell a difference down there.... I'll know when I can see what's "down there" again
@@barroldtrumboma9162nope, u need to lose fat first to ur desired weight, once there, build muscles, dont do both cause its much slower pace and effect as both are not the same way to train. losing weight = cardio + strict diet. building lean muscle = high protein diet + vegetables + gym.
Great video once again man, just found your channel a few weeks ago and ive recommended it to all my gym friends and they love it. Very professional and useful information and almost always trying to add all types of variables. Appreciate this man ive gotten so much knowledge from this youtube channel alone. PLEASE, please keep up the good work😂 much love
24 and noticing huge improvements just in 1 month of training. Probably newbie gains. I started running again too and my endurance is rapidly increasing. I was fairly strong at 18 looking back at old pics but I didnt notice. I wasted away with depression and addiction to pretty much skin and bones.
I've been lifting for 4 months now, no change in bodyweight but my waistsize is going down. Also my shirts are getting tighter around my arms and ive been crushing my pr's this week!
I like to measure muscle circumference with a measuring tape on the biceps and the calves (thickest part). This is by no means perfect but I thought it can detect changes in the short term quite well especially in the first few years of training. Additionally, it is somewhat robust to body fat changes since even during a bulk (unless you dirty-bulk) most men are unlikely to gain much fat on the arms and calves. Unfortunately, this doesn't work well with other muscles like the chest, upper legs, back etc. since it is so hard to get the measurements right. For biceps and calves this is easier since you can look for the thickest part.
I like measurements with a tiered fat pinch and electronic fat percentage calculator used in unison. Both at wake, and right after given workouts. Pump in no joke, I've seen half an inch in my arms from pump and extra food alone. This was when my arms were 17.5 inches at around 13 percent averaged body fat.
I just started lifting again from a scientific perspective ie hypertrophy. I am very happy with the strength endurance and muscle size after 4week. I’m 38 now. I worked out 5 days a week using mostly calisthenics in 9-12 grade. And had a physical appearance i was happy with at the time. I feel like I went back to my 19 year old mussel mass quickly, I also am active day to day. I had a similar appearance at 29-30.
OMG - this makes me so relieved! Thank you! Subbed for life :) I started by weightloss journey this year with a GYM Personal trainer, with Keto, IF, meal tracking and cardio. My first dexa scan was: 1) Feb 7th 2022 - Before 120.2 kg with 34.6% Body fat = 41.57 kgs of fat 2) July 29th 2022 - 2nd Dexa milestone (appx 24 weeks) 107.4 kg at 33.3% body fat = 35.76 kgs of fat Key result was 12.82 kgs lost = 5.825 kgs of fat + 6.997 kgs of lean body mass I was disheartened because I personally don't feel like I've lost muscle; instead I feel strong since I can finally squat/bench/lat pull down/deadlift 50 kgs now. My assumption was that 70% of that 6.997 kgs of lean body mass, must have been water loss, due to keto (and less than
When i first started chin up and pull up, i was worse than a miserable worm. Now after few weeks of daily training not only can perform full ROM but with increased intensity. Im looking forward to see the new me.
Have been training for 7 years. And alot of that time was wasted. For all the young guys out there, be careful, dont mess up your form, master movements before going heavy, eat alot of calories if trying to gain a lot of muscle mass, and get alot of sleep. Im completely natural and have 18 inch biceps.(without pump) You might have great genetics so putting on muscle might come quicker for you, however for all naturals it takes awhile. Be patient, your hard work will pay off.
In that long, hopefully very long, journey, I find the most satisfying thing going to the gym when you feel like crap, it's so rewarding to know that it's in those exact moments that everything is at stake and you just do it. And you'll do it again!
Yes absolutely when it's about the physical state, I was thinking about the motivation and mental referring to "feeling crap". Because 1) the hormones and neurotransmitters releasing from resistance training will definitely make you feel better 2) delaying is a dangerous game, it can be seen involuntary as failure or can lead to a decrease in volume when repeating this behavior, until the gain slows down or stop and you lose 100% motivation consequently making you quit.@@FlowHighPerformance1
@@FlowHighPerformance1 I think he meant that at those times when you feel like going to the gym is the last thing you want to do is a moment that will define if you quit or not, speaking from a beginners point of view. Skipping one day is absolutely fine objectively but that one skipped gym session can turn into 8 months of not training in the blink of an eye. Has happened to me many times. Beginners struggle a lot with consistency since they rely on motivation instead of discipline. And motivation will disappear from time to time. So by going to the gym even though you just want to go straight home after work can indeed be very rewarding.
I started out a year ago as a very skinny guy and although the difference is not that noticable at first, I gained 20lbs because I exchanged what little fat I had for some muscle definition. Remember, fat volume per lb/kg is larger than a lb/kg of muscle. You're doing progess even if you can't notice it over time.
I mean, I feel like it depends on what your goal is, because a "muscularity you are content with" is subjective. Also, I think that everyday diet and protein intake is more important than a day of water of few days of extra carbs, as you need the aminoacids to build the muscle and avoid muscle autophagy. For example, with a slightly bigger amount of protein intake I was used to, I gained 2 lbs of lean muscle in 4 months, however, on the 5th month I reduced my overall nutrient intake (carbs, fat and protein) to try and lower my body fat percentage and lost 1 lb of lean muscle (on my arms and torso), however I dont think I lost strength. I would say that if you are taking enough protein daily and you are excersicing with rest time on the targeted muscles to generate hypertrophy, you are building muscle. Nevertheless, good tips haha
Everyone was tryin'a get in shape - the way I look at it, a sphere, that's a shape! 😁 - I managed to achieve that particular physique in just a couple of years! 😂 - More seriously life sends me many challenges so, there are periods when I don't go the gym. I have a book full of core strength exercises, from which I do 15 different ones - five always then five or six other ones out of the remaining ten - I have notes on how far to take each but I generally remember anyway! I have a bunch of flexibility exercises I do too, to try to reduce injury! I don't think I look any different but when putting garden furniture away for the winter I noticed there was a fair bit more functional strength than I had before! ... that'll do me! 👍
For important info, ive been training since I was 12, I am 20 now, so ive always had muscle but never took my research seriously until recently. In my personal experience from having been the same weight basically for 3 years now (65-70kg) I found that taking pictures really demotivated me, because it is really hard to tell if youre larger, I can only see definition differences. I took a picture before I started my program, and then after 6 months or so, and they looked so identical, I even showed people and they thought my before picture was the after picture. But to prove I had gotten bigger, I found a picture of me wearing a shirt before the program, and I found the shirt and tried it on. Before, it was really loose and made me look really skinny, then when I tried it after, it was tightly fit around my arms and you could tell i had gotten alot more volume overall on my back and chest. I dont know why this happens, but pictures of pure posing has never helped me as proof. I think measurements and just looking in the mirror will help alot more.
Stop worrying about visual change. Focus on the weight. You know youre building muscle when you are getting stronger. Ex: If youre adding 10lbs a month to your bench press, you know youre getting stronger and in return are gaining muscle.
If you lift in the usual way it can take a very long time but using partials only & slowing down the speed of the reps you can gain gain a lot of muscle in a short amount of time, take for instance my chest, I added a inch & a half in about 2 months, I did that with other body parts but the chest was the biggest, if you do it right you will really work the muscle which is what you need.
Obviously, it seems the easiest way to know if you're building muscle is whether or not you're getting stronger. If you're still lifting the same weights now that you were 6 months ago it's a guarantee you've built little if any muscle, and if you're stronger then Obviously you have built muscle.
@@FlowHighPerformance1to a small degree, no? +60lbs. On a lift in a few months for an intermediate or advanced lifter will mainly be due to muscle growth, right?
I've always built muscle fairly easily and relatively quickly but my problem is I also get fat very easily. After a cut I still look like I ate the couch. Luckily I'm 6'3 which helps a bit but it is flipping annoying
Realistically, there are many factors to achieve growth. Training effectiveness is the most important. No training change, no muscle change. Imo most people will notice a difference in themselves that is objective in 6 weeks. In 6 months family and friends that had a good baseline of your body, 1 year until co-workers and friends not adjusted to your baseline will notice, 2 years until you have significant changes, and 6 years until you are pretty nuts, maybe 3 or 4 times the size (2-3 times the measurements) you were visually originally. 10 years until endgame physic is reached. The longer the timespan, the more setbacks are taken into account. In 6 months of training, a 3 month setback might mean that local friends and family still don't notice much change, but a 3 month setback or 2 doesn't impact your size over a 8 year career.
For me, it is just focusing on my progressive overload. If I am squatting 30Kgs more in 9 months, you know muscle has been gained. If your form is consistant + your output and volume exceeds that what is considered an early neuro-muscular-adaptation, then you will undeniably have built muscle. Just keep your head down and follow thaz formular. You'll start to notice it by how other look at you or talk about your physique. For me personally, I am also a rugby player. So my performace on the pitch during contact is also a big indicator for me that my training has worked.
I’m using a body composition scale to track my muscle gains & other measurements. Not sure how accurate it is. I also take photos. I’ve noticed a change in my strength since I started to properly train 6 weeks ago. I’ve been working out since last year through cardio & throwing in some lifting here and there. I can see my arms have changed already (taking photos) & I’m lifting heavier weights. I’m female so will probably gain muscle differently to a male.
Nice work! Females actually tend to gain just as much muscle RELATIVE to their total muscle mass compared with males. However, males generally have a larger body frame and more muscle mass, so there is an illusion that they gain more muscle 💪
This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.
As good as FHPs videos and information in general are, this statement had me cringe a little. The 10 year physique is what many consider (close to) the natural limit for most ppl. I am confident that at least 90% of all ppl will be quite satisfied with a 3-5 year physique
@@mrhigeji I think you are right. 10 years is probably the limit of natural gains, which is probably what he wanted to say. But yeah, if I manage to work out consistently for 5 years I'll be more than happy
I love his channel but this statement couldn’t be more incorrect, even 6 months of consistent training you’ll have a significant visual change that will motivate you to continue and after 2 years of training 80% of your physique will be build and you will most certainly love your physique after those 2 years
Some people expectations are simply too high, thats why it need 10 years.. after certain muscle size, the body simply refuse to grow any bigger, hence need the strict diet n harder excercise.. 3-5 years is enough to get into optimal body build.
I quit excersicing for two months, when resuming I got bad muscle soreness - barely could move. 😅 But after a week or two the soreness completely went away. Now after a training session I feel that I have done something, but no soreness at all. Don't know what to make of it. Other content creators say that soreness doesn't striclty corelate with muscle growth and it could be the case that soreness goes away with time, but on the other hand - I dont know if I'm pushing myself hard enough.
Im training since september '23 - already seeing A LOT of extra muscle. Lost 2% fat but gained almost 4kg. High intensity every 60hrs. I do eat very, very clean. No alcohol alot of water and a plenty of eggs and red meat. 1,7gr protein per day per kg bodyweight. I do have above average testo levels (tested).
Like for the bench i extended my arms all the way until my arms were straight & i only mived the bar maybe 4 inches & kept it that way until I was done with the set.
I'm not looking to build mass or physique, I just started some general purpose weights and exercises to gain strength and get fit. Obviously I'm getting stronger week by week. So this is due to the existing muscles I already have just getting stronger from working out? Thanks just found your channel.
yes, this will mostly be a result of neural adaptations (the muscles learning to get stronger). But you will likely be building some muscle mass simultaneously 👍
Some exercise is better than no exercise. I have only done 15 pushups everyday since I was 14 and eating what my mom made me. I will soon be 20 but I have a toned body (I was a bit chubby back then) and even have some visible muscles in my chest, back, and arms (Still have chicken legs though 🐹)
Yes, muscle growth can certainly still occur, especially if you are new to lifting. Your rate of growth may be slightly slower at 60, but you can still see results. Just don't expect massive gains in a short period of time 👍
Almost 63 here and still able to gain muscle. Of course it's harder, but can be done. Be consistent, train properly and eat correctly to support muscle growth.
I been training for 16 weeks , I had to change my routine every now and then because i kept getting caught at the gym (I am not allowed to bench , squat , deaslift or use dumbells ,only machines since I am not 15) But I adapt and learn to come to the gym during times where i wont get caught lacking and now I can deadlift 300 ( my starting was 200)
Ok mate. For young ppl just get your strength up and everything else will follow and stay away from drugs like 99% of fitness gurus on RUclips 100% of the time
@@FlowHighPerformance1 @ 11:38 even that is not a reliable indicator because I went from doing 3 deep squats holding 25 lbs to doing 30 holding 50 lbs (per set) in a matter of two weeks. There's no way I grew that much new muscle but more likely already had untrained muscle and it responded well to training. so I agree that it is not easy short of a biopsy.
Is local muscle recovery a limiting factor for how much volume each muscle can handle. For example 20 sets for chest muscle per week ( two sessions per week) may lead for the chest not to be locally recovered well between these two sessions even though their no systemic or joint fatigue and thus hypertrophic stimulus will be less. What do you think?
Hi FHP, I really appreciate the content you provide, even when much of it goes unnoticed. Just a quick question is the best way to train for hypertrophy through mechanical tension?
I wouldn't really consider 'mechanical tension' as a style of training. Rather it is a theoretical pathway in which hypertrophy is stimulated. There is no 'best' way to train for hypertrophy, but in general we want to train close to failure with strict form with high weekly volumes. Check out some other videos on this channel for more info 👍
You won't see a significant difference from day to day, also not from week to week but maybe from month to month since its just so hard to actually take notice of changes in your physique when you spend 2h in front of the mirror every day. I thought I wasn't making any progress for the last few months but the pictures tell me a whole different story, that's why I recommend people to take progress pictures
@@FlowHighPerformance1 ok i will be patient also i am 98kg how much protien should i eat and i also have to say that i am trying to be a asthetic bodybuilder not a mainstream huge bodybuilder
@@popsiclues695I would say to aim for at least 100g grams of protein minium, but on avg 150g if not even more. Also I only started noticing results after half a year of going to the gym only. If the amount of reps and weight is increasing and you're doing it to failure, you have to grow.
This video is not relevant to modern tests that can be preformed. Some include waist circumference, bicep diameter, skinfolds, measurement of bony prominences. These are indirect forms of measure to quantify progress. You can also use reliable indirect assessments like sit-ups and pushups on a weekly basis to see if hypertrophy/endurance was improved WITH PROPER FORM. Always go to muscular fatigue.
The way I am proposing to lift it can seem like a lot of work but that is the price you pay for size, i did lift the way everyone else lifted for yrs & i was in very good shape but i got frustrated at my growth so i decided to try this way, no steroids just blood & guts & it was hard work but after about 2 months i took measurements & i was shocked at the growth but if you want to debate it try what I'm suggesting & see for your self, make sure you have a spoter unless you workout on a machine which is what I did & you will also have to decrease the weight that you lift.
I don’t really think that to see results from a single lifting session you have to wait 6-12 months. You could really see results by the next week, however the gains are slight, when you add up lifting sessions you can see a noticiable change in 1 or 2 months
Hey! Thanks for the video, it was so useful. I have two quick questions, can one build muscle if one´s not sore the next day after training a muscle group? Like, muscle building can only be achieved if one ends up feeling sore?
In and out of shape all my life. It's usually work that knocks me off the wagon. But it only takes me 6 months to get shredded when I find the time and motivation to get back. I don't get the 10 year thing - maybe that's talking to teenagers who never had any mass to begin with.
I'd say getting 'shredded' is more related to reducing body fat. Plus if you have previous lifting experience, you can probably regain muscle mass rapidly when you start lifting again
@@FlowHighPerformance1 Ah ok. Yeah, for me it's going from dad bod to fit so I guess that's easier. I'm 35 and this time around I am finding it even easier than when I was in my 20s to gain muscle. Every week or two I can see a big difference. Hopefully I stop getting lazy and letting myself go because I don't wanna be out of shape when I'm in my 40s+ and find I can't just spring back anymore. So right now I'm about 4 months in to just building muscle without cutting calories, in fact eating more. I'm at 20% body fat and want to cut it down to 15% or less with a calorie deficit after I feel I've gained enough muscle. And that feels pretty close right now to where I want to be.
Why is muscle soreness a good indicator? 🤔 the fact that if we have sore muscles on a given muscle that we have exercised, we can be sure that in fact this muscle was strongly involved, however, I do not think this is a good factor, because a muscle with pain may interfere with exercising it again (when, for example, we have a higher frequency),and secondly, I do not understand how muscle pain should be a good indicator of muscle growth, because it is unnecessary for muscle growth. Are there any specific research on this topic?
You're right in saying that soreness isn't a direct measure of the stimulus, it is just a general indicator of disruption. Yes, muscle growth can occur without significant soreness, but it can be a useful tool to assess the training stimulus. Check out this video for more detail ruclips.net/video/r3fS5rMWknA/видео.html
Its been a week and im actually seeing visible changes i wasnt able to control my chest but now i can (mind muscle connection?) Idk if i grew muscle or its just the pump
It is a good sign that you are heading in the right direction. Impossible to say if that is true muscle tissue or water/glycogen. Either way keep going 💪
Don't let the "at least 10 years" thing scare you off from starting. You get the MOST gains earliest, and then it slows down on a decreasing curve. Then at some point - you'll hit your genetic ceiling and gainst will slow exponentially. - The first 1-3 years will net you the biggest improvements IF your diet is good, IF your training program and consistency is good. - 10 years to get your dream physique is also not true for MOST PEOPLE. If you want to look like a huge bodybuilder type - sure - you'll be disappointed. My goal was Brad Pitt's physique in fight club. I reached that 1.5 years into training, with more muscle mass and looking even greater 2-2.5 years in. No roidz, just working out hard and consistently with proper diet. The number 1 reason everyone isn't walking around looking fit, lean, and muscular. Isn't because you need to use roidz to see "real results". It's because the VAST MAJORITY of people do NOT have the PATIENCE AND DISCIPLINE to keep working out and eating right consistently. So we end up with lots of people just giving up from the get-go because they don't realize that muscle building is a marathon. It's not a sprint. TL;DR: If you want to look like Brad Pitt in fight club, or that but more muscular. PERFECTLY achievable for most men in 1-3 years. If you want to look like one of those massive mountains of muscle body builders carry around. You will be disappointed though. Because they chose to trade their future for "ez gains" in the present. Using steroids as a shortcut is like the demonic bigger brother of student debt. Where you get fast results and physique but you'll be paying for it big time later in life. You don't want or need to do that.
I second this ⬆️. Short-term performance gains are probably mostly due to neural adaptations. However, if you continue to improve performance over a long term time frame, this is likely a result of muscle growth 👍
Be patient but "being patient" isnt always so simple right? Right. So we need to find other activities/strategies that emulate patience indirectly. Find ways to enjoy the process. For some its easier because they genuinely enjoy being at the gym. For others, maybe its a bit more difficult... Add things to your routine that spice things up and make you excited about the process. Play some of your favorite music in the car on the way to the gym. Get a new gym fit or 2. Make yourself a special workout playlist. Try out some new protein recipes and protein loaded desserts! Think about your favorite muscle group to work out ( or your least miserable for some people lol ) and put that workout day at the end of your split. If you dont like a certain workout, research some other ways to hit the target muscles or muscle groups until you find something more enjoyable. Figure out your macros and eating goals. Stick to that diet plan and stop looking at the scale! Once you have your plan figured out, and you know it works, just keep your head down and work at it for a while. A constant reminder every morning that youre not jacked yet isnt great. Space out those weigh ins a bit. Really focus on progressive overload. Its fun as hell to track your lifts and find out that youre lifting more weight than you did last week. You can assume that if youre getting stronger, shit's working. Think about how accomplished you feel the rest of the day when youve gotten that early morning workout in. Thats a valid reward on its own!
This made me confused. Am I a genetic adonis? Or maybe years of sports makes it easier and faster later in life?(I was in competitive sports from like age of 8 to 20 and sedentary for 8 years)
Muscle growth is rapid initially, but then slows down over time. If you are seeing rapid gains after years of consistent training, you might have great genetics
If you are taking years to start building muscle and not seeing a difference within a month you are either not training hard enough, eating right, or resting right. Even just one of these will kill gains
This makes me wonder about how my goals compare to the question of “how many years until you are likely to be satisfied with your physique?” I am low body fat percentage, I’ve always been toned. I don’t have goals to look like Chris Bumstead (although that would be cool). My goals are to remain on what I suppose most “body builders” would call small… since I don’t consider myself a body builder. Ideally I just want to be noticeably bigger. So I’d say about 20-30 more pounds (I’m 160 right now which is light because I am 6 feet 2 inches) putting me at about 180-190 pounds. Lean of course. If you see this, would this take less time? Consider me a beginner, would this only take 4-5 years rather than 10?
Ultimately it depends on your goal physique and your genetics. 20-30lbs of muscle is a substantial amount, and I would doubt this can be achieved in a few years. However, you will definitely be able to see visual improvements over time - especially if you are a beginner. My advice - don't worry about the numbers side of things, just focus on improving your own physique and enjoying the journey 👍
This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.
I am surprised taking muscle circumference measurements are not mentioned as a tool to assess progress for muscular hypertrophy gains, especially with more mediocre methods such as using body fat calipers being mentioned (or maybe they are more reliable, just based on my current understanding). Not a criticism, just curious, perhaps they are no longer as effective as once thought and I am not up to take on the current research. I would think that these measures would be the most cost effective and reliable tool in todays world. Also I am more referring to measuring progress for intermediate and long term hypertrophy adaptations rather than assessing progress for short term adaptations which I guess was the main focus of this video. It would likely be more so a very effective method for new trainees who will have a faster rate of muscle gain than experienced lifters, which I why I was surprised there was no mention to tape measurements. What are your thoughts?
Good question. I don't like the use of circumference measurements as they can increase/decrease via both muscle and fat gain/loss. They may be a useful tool if you compare results at the same bodyweight and use ratios (eg. waist vs chest) but individual measurements may not be the most accurate - especially for short-term muscle growth 👍
Great video, yes makes sense, if you lift heavier and heavier your muscle group is obviously adapting getting stronger and growing, if you can maintain at least 8 reps designated weight that means the muscle is doing fine, if next week you can do more on same weight thats even better, time to increase weight just a little bit and try to reach that 8 reps again etc, you will see results I made mistakes of doing literally same full body training 3 days a week, after a little while i started hating it, it was repetitive and boring but i thought i had to stick to it, it did give results, until results were kind of meeh considering the time and money and effort i give to it. couple of months later so i did the worst, i burned out and completely stopped gym, few months later returned and started doing at least two or 3 groups of muscles 2 times a week. I divided lower body and upper body sessions, for me personally this works, I realised that my muscles need more time to recover, results were weirdly eveb better than when I was hammering myself with same boring stuff, I was like you know what I dont care how will I look or whatever lets just do this for fun and see what happens. now im doing this for quite a while and Im not dreading of going to gym, i just increase weight little by little when I feel Im ready for more, no pressure, idk it works for me
Is 10 years the time taken to reach your genetic potential for muscle building? Most people do make some noticable progress in their 2-3 years of lifting. To me 10 years sounds more like the time taken to reach one's max muscle building potential.
Yes, you will definitely notice significant growth in 2-3 years. Id say it takes up to 20 years to reach your 'genetic potential'. The whole concept of genetic potential is not entirely accurate in my opinion either. There are numerous examples of natural bodybuilders and lifters who have made progress after 10, 20, even 30 years of training 👍
@@FlowHighPerformance1 by genetic potential i mean the period where law of diminishing return kicks in i.e you put in a lot of effort but gain very few pounds in a year (around 3-6 pounds/year)
Keep in mind the muscle you build MUST be maintained. So if you don't wanna look like Arnold does RIGHT NOW then try to slowly develop your muscles to a level they can be easily maintained. With calisthenics.
A decade to see muscle growth? You usually reach about 80-90 percent of your genetic limit within 3-5 years of correct and consistent training and for people with average genetics that would be up to 10-15 kg of total muscle mass which is insane progress
@@FlowHighPerformance1 hmm i see,well anecdotal evidence is not enough to prove a scientific claim but from personal experience and friends of mine who we all are natural we have seen very fast progress after we started progressively overloading and counting calories,what i mean is its easier than many people make it out to be to have a relatively athletic physique,then again maybe we have good genetics and/or we have a lower standard of what we consider an athletic physique.Maybe my numbers are incorrect about the actual numeric amount of muscle mass you will put but still working out for 1-2 years consistently will put your physique wayy above average for most people is the point i was trying to make.You propably have a different standard of what you consider a muscular physique given the amount of work and time you have invested into fitness hence the difference in opinions
Yes, I definitely think our perception heavily influences what is considered a muscular/athletic/aesthetic physique. I definitely agree that after 1-2 years of consistent lifting you will be in much better shape than average (for most people with average genetics) 👍
I hate that I can’t focus on things when I hear a British or non American accent. This guy is probably dropping gems and my dumb mind just wanders off.
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
For the young guys out there, have patience. I started seriously training around 21, just turned 40 last year. Bigger and stronger at 40 than I ever was in my 20s. Eat well, don’t do stupid stuff that causes injury and you’ll get there.
This is great advice from an experienced lifter. Thanks for sharing 👍
Nobody wants to wait until they're middle aged to finally achieve their goal. With that said i thank god i dtarted at 14 AND now i am 21 I'm 177 roughly with 10% the only thing in struggling with Is gaini g muscle AND strength
@@zafiruzoma6234 The myth of weight training before 18 and stunted growth was just an invention to stop everyone's gains
We would all be so much stronger if we started at that age
@@zafiruzoma6234 177 10% bodyfat 21yr old? That's an insane physique!
Congrats man, i can see your hard work just by looking at those numbers. Keep grinding
Seconding Kevin, I started at 14 and have been jacked my whole life NATURAL. Always been muscular, but peak strength didn't hit until my 30s. I also lost a lot of time due to injuries going for personal records not associated with any competition.
In my 40s now, there's a lot of steroid use, clen, test, HRT etc around a lot of gyms. And a lot of instagram/tik tok etc, I'm not sure if the 'enhanced' lifters (girls and guys) or social media crowds are worse. Looking at a home gym setup 😂
I've only been training for about 9 months, but just looking at the pics I took when I started lifting compared to now and there's quite a difference. It's weird how you don't really notice it until you look back. I've still got a long long way to go on my journey but I'm proud so far and really enjoying it!
Nice work, keep it up 👍
@@FlowHighPerformance1 appreciate it, love your content man, you always provide great info and present it really well
👍
@@russ77777Hi , how about now?
Man, what a coincidence when you posted this it was around the time when I started going to the gym give or take a few days
Been training intensively 5 days per week for the last 2 years along with high protein diet and very happy with my results with significant improvements from were I started 💪💪💪
Exactly... Its how it is... He is lying in this video.. 10 years vs 2 years is huge difference... He is huge liar
Over training is a thing bro haha
Be patient, I've been lifting since high school off and on. Do it naturally and stay at it, I don't mean 4 or 5 days every week but be consistent and you'll eventually look well defined and not abnormal.
I just turned 60 and still lifting and stronger now then when I was 40.
Keep it naturally no chemicals.
Nice! It's always great to hear advice from highly experienced lifters 👍
Yessir
You're stronger at 60 than you were at 40? That's kind of incredible.
9 Years to go
10 years! Can’t wait 😅
The anticipation is real.
He said that’s until people are happy with their muscles. It doesn’t mean it’ll take 10 years to get there 😅
It won't take anywhere near 10 years if you're doing it right lol this video is very outdated or misinformed
I feel like 10 years to be content is extremely over estimated. I would say after even only a 3-6 months (as a complete beginner) you will feel more confident in yourself. After about a year you should feel pretty good about yourself. Sure you may still want to chase further gains but I feel like if you don’t feel confident in your body at that point you may have body dysmorphia. I think most dudes don’t want to be fully shredded like a bodybuilder - they just want to be a bit more filled-in and that actually doesn’t take very long with the right diet and strength training.
Yes for sure. However, it is hard to generalise because everyone has such different goals and genetic responsiveness to training 👍
Took me 10 years from a skinny 16 year old, to a decent 14 stone of muscle at 26 years old. Great thing is that you muscles remember, i have trained on and off for years. i have just started back again at 50, getting decent results after 3 months. Once you have done it, it easy to do again!
This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.
@@generuss8291 There are many different ways to train, the one that is correct is what works for you.
@@marccarter1350 If you want to look at it that way you are right but try the way I suggest and see what happens.
I just remembered at the time I did the partials my chest was 45 inches & when I measured myself I had gained 2 inches.
Thanx a lot for explicitly and repeatedly pointing out the factor of time. As a 30year old who tried his first fitness stuff before 18 without getting anywhere until 2 years ago, this feels like a great relieve: Knowing that sticking to something proven and actionable over time WILL eventually work. Not giving up and changing up every few months like I did for most of my life. That is a deal I can get behind.
Definitely. Do the basics well over time, and chances are you will end up building a decent amount of muscle mass 💪
Im very curious, you say you started training seriously at 28 and are now 30. Do you see any results?
@@Adama.1 I mostly FEEL them. My physique sucked in my youth from junkfood and tv all day. Ironically I am way fitter today than at 20. Getting into a resting squad without falling over HALFWAY THROUGH is just one example.
Aside of that I am constantly getting more comfortable with my mirror. I was skinnyfad Most my life and still am partly. Probably hardgainer as well. But now I can tell there is a V-shape forming, my chest gets definition and with less bodyfat through patience I am certain of getting a sixpack in a year or two. Intermittend fasting and protein focused dieting helps very well. And I take 45min naps every other day to keep the mind clear. Running to the gym at 7am can be taxing sometimes 😅
10 years may seem like a lot but it realy isn't alot of time, especially when you finish school and go into your working career and your 'responsibilities' increase, time flies and you regret how fast it flies! lol
Yes, this is why training needs to sustainably work with the rest of your life 👍
Over a one-year timeframe, I found pictures not very useful because my weight training caused proportional growth everywhere, but the best indicators were more than doubling of my compound lift weights, improved mirror self-perception, clothes fitting better (or not fitting), and other people I hadn’t seen in a while unprovokedly asking if I’d been lifting; on the other hand, taking DXAs a year apart was useless as it said all of my ~20lb weight gain was fat and that I’d lost a few ounces of muscle!
I'm 40, and just started going to gym fairly regularly. I have been going for 4 weeks and combined with diet I have noticed fat loss and muscle growth already.
Adding in, I was skinny fat, reasonably fit tradesman
Nice work. Yes you should notice immediate changes to your physique upon beginning lifting 👍
Sounds just like me. 46 year old electrician here@@brendeniselin
Not to beat a dead horse, but the 10 year thing bugged me a bit too. I started out untrained 8 weeks ago. The first 3 weeks was mobility work, baselining my diet, and establishing a routine with body weight. I am 45, 6'0, 170lbs.
5 weeks of strength training, i picked strong lifts 5x5, empty bar to learn the moves, practice form, and test my joints and tendons.
I'm now at 180lbs. I'm already starting to lose that pudgy gut and starting to see definition in chest and arms. I couldnt be happier with the results so far!
All that said, i believe i will build 10lbs of lean muscle in the next 5-6 months. I've already started to hit pullups and dips. I think it would be realistic for me to check in this time next year at 190-195lbs at around 12-15% body fat and "look like i lift".
I've always been tallish, thin, and athletic. My main goal empirically is to go from 13.5 inch flexed arms to 16 inch flexed arms with shoulders and chest to match. I understand this will take years, i just dont think it will take 10 years. I am thinking with the right training, 5 tops.
I feel like that is conservative. Of course, i am a total noob, so i do appreciate that i might be over estimating what my body can do, and i will definitely reevaluate my goals based on your excellent description on how to measure progress over time. Perhaps my expectations are too high.
At the end of the day, this is something ive always wanted to do but for some stupid reason waited until now. As long as i can keep feeling good the way i have been these last 5 weeks, i will be happy with whatever progress i make. If that means i "look like i lift" or somehow miraculously over achieve, or if it just means i am simply fit, its all gravy to me at this point!
That it great to hear about your results so far! Only time will tell what rate of muscle growth you can accomplish 👍
I feel the same. I'm 38 and only started working out last year (never lifted before in my life). The first thing I did was drop to 67 kg from 85 kg with mostly lifting and very little cardio (yes, that is quite light for my 1.81 cm). All whilst eating an insane amount of protein. I lost only 400 grams of muscle going from 85 to 67 kg.
Now since september I've started 'bulking' again , aiming for 1 to max 2 kg per month. So far I've been able to maintain a very good muscle to fat split (75% muscle to 25% fat).
So all in all I've only been lifting in a calory surplus for a couple of months and I can already see stupid progress (yes, esthetically too).
Yes, noobie gains is a thing. Yes, genetics, bla bla. With all that said - there is absolutely no way that it will take me 10 whole years to build a body that I'm happy with (and that people will also recognize as 'a body that lifts').
Yes, it will take years and yes YMMV. But let's not start scaring away 'late lifters' with this story of it taking a decade to achieve results. BS story - with consistency you will achieve very good results in 3 years I imagine and then - yes - your curve may flatten a lot afterwards and it will take longer to achieve noticable gains henceforth, but you will most definetly already have achieved good results.
TLDR: please don't let the '10 years to achieve results' thing scare you if you are currently nearing 40 or 50. There is some merit to it , sure - but I guarantuee you that you'll see noticable difference within the first 3 years.
So, it's been 5 months. How is your progress going?
@@felixisme its going about as good as i hoped. 188, obvious definition. I did have a bit of a lull a couple months back where i got off routine and moved.
@@RebelSyntax Awesome to hear man, inspiring!
46 and I can see results after a month
But I never lifted before and I started out in pretty rough shape.
I also know early gains are faster so it will slow significantly.
Now I just hope I'm building muscle and taking off this belly because I can't tell a difference down there.... I'll know when I can see what's "down there" again
😂
I’m 43 and can see a difference in 6 weeks 😊
Took me 5 months to see “down there” from 140 kg to 117 kg now. Bicep bigger, but arms flabby🤣
Losing fat is much more effective with a diet then working out. But the combination of both is the absolute sure fire way to build a beautiful body
@@barroldtrumboma9162nope, u need to lose fat first to ur desired weight, once there, build muscles, dont do both cause its much slower pace and effect as both are not the same way to train. losing weight = cardio + strict diet. building lean muscle = high protein diet + vegetables + gym.
Consistency and patience - aka Discipline - that´s the hardest part!
this video should help ruclips.net/video/sJ02oGHp1qE/видео.html
Thanks for this, I’m doing ok right now but I’ve been demotivated in the past and this will really help if it happens again. ❤
Great video once again man, just found your channel a few weeks ago and ive recommended it to all my gym friends and they love it. Very professional and useful information and almost always trying to add all types of variables. Appreciate this man ive gotten so much knowledge from this youtube channel alone. PLEASE, please keep up the good work😂 much love
Glad the videos are helpful 👍
Yeah, I hate that it always looks like I'm making progress at a snail's pace, if at all, but I try to remind myself to be patient and consistent.
24 and noticing huge improvements just in 1 month of training. Probably newbie gains. I started running again too and my endurance is rapidly increasing. I was fairly strong at 18 looking back at old pics but I didnt notice. I wasted away with depression and addiction to pretty much skin and bones.
Nice work. Yes, you will see rapid growth when getting back into lifting after time off 👍
I lost 5% of bodyfat (it was already rather low) and gained +3kg of skeletal muscle in 2 months (beginner gain bonus)
❤️🙏राधे राधे बहुत ही बढ़िया राधे राधे❤️🙏
I've been lifting for 4 months now, no change in bodyweight but my waistsize is going down. Also my shirts are getting tighter around my arms and ive been crushing my pr's this week!
nice work
I like to measure muscle circumference with a measuring tape on the biceps and the calves (thickest part).
This is by no means perfect but I thought it can detect changes in the short term quite well especially in the first few years of training. Additionally, it is somewhat robust to body fat changes since even during a bulk (unless you dirty-bulk) most men are unlikely to gain much fat on the arms and calves.
Unfortunately, this doesn't work well with other muscles like the chest, upper legs, back etc. since it is so hard to get the measurements right. For biceps and calves this is easier since you can look for the thickest part.
Yes, this is another objective measurement which can be used 👍
This is the best method actually. This video creator just created this video for views. Utter nonsense
@@rgfitness6425 you're the one speaking utter nonsense
I like measurements with a tiered fat pinch and electronic fat percentage calculator used in unison. Both at wake, and right after given workouts. Pump in no joke, I've seen half an inch in my arms from pump and extra food alone. This was when my arms were 17.5 inches at around 13 percent averaged body fat.
I just started lifting again from a scientific perspective ie hypertrophy. I am very happy with the strength endurance and muscle size after 4week. I’m 38 now. I worked out 5 days a week using mostly calisthenics in 9-12 grade. And had a physical appearance i was happy with at the time. I feel like I went back to my 19 year old mussel mass quickly, I also am active day to day. I had a similar appearance at 29-30.
Nice work. Yes, muscle mass is very easy to re-build 👍
OMG - this makes me so relieved! Thank you! Subbed for life :)
I started by weightloss journey this year with a GYM Personal trainer, with Keto, IF, meal tracking and cardio. My first dexa scan was:
1) Feb 7th 2022 - Before
120.2 kg with 34.6% Body fat = 41.57 kgs of fat
2) July 29th 2022 - 2nd Dexa milestone (appx 24 weeks)
107.4 kg at 33.3% body fat = 35.76 kgs of fat
Key result was
12.82 kgs lost = 5.825 kgs of fat + 6.997 kgs of lean body mass
I was disheartened because I personally don't feel like I've lost muscle; instead I feel strong since I can finally squat/bench/lat pull down/deadlift 50 kgs now.
My assumption was that 70% of that 6.997 kgs of lean body mass, must have been water loss, due to keto (and less than
Update please
When i first started chin up and pull up, i was worse than a miserable worm. Now after few weeks of daily training not only can perform full ROM but with increased intensity. Im looking forward to see the new me.
Have been training for 7 years. And alot of that time was wasted. For all the young guys out there, be careful, dont mess up your form, master movements before going heavy, eat alot of calories if trying to gain a lot of muscle mass, and get alot of sleep. Im completely natural and have 18 inch biceps.(without pump) You might have great genetics so putting on muscle might come quicker for you, however for all naturals it takes awhile. Be patient, your hard work will pay off.
I've been training for about two and a half months now. Can I ask why was a lot of your time training wasted?
In that long, hopefully very long, journey, I find the most satisfying thing going to the gym when you feel like crap, it's so rewarding to know that it's in those exact moments that everything is at stake and you just do it. And you'll do it again!
you could also just take that as a rest day, and do the session tomorrow
Yes absolutely when it's about the physical state, I was thinking about the motivation and mental referring to "feeling crap". Because 1) the hormones and neurotransmitters releasing from resistance training will definitely make you feel better 2) delaying is a dangerous game, it can be seen involuntary as failure or can lead to a decrease in volume when repeating this behavior, until the gain slows down or stop and you lose 100% motivation consequently making you quit.@@FlowHighPerformance1
@@FlowHighPerformance1 I think he meant that at those times when you feel like going to the gym is the last thing you want to do is a moment that will define if you quit or not, speaking from a beginners point of view. Skipping one day is absolutely fine objectively but that one skipped gym session can turn into 8 months of not training in the blink of an eye. Has happened to me many times. Beginners struggle a lot with consistency since they rely on motivation instead of discipline. And motivation will disappear from time to time. So by going to the gym even though you just want to go straight home after work can indeed be very rewarding.
I started out a year ago as a very skinny guy and although the difference is not that noticable at first, I gained 20lbs because I exchanged what little fat I had for some muscle definition. Remember, fat volume per lb/kg is larger than a lb/kg of muscle. You're doing progess even if you can't notice it over time.
The amount of weight you can lift is a good way to measure as well.
Track your progress
I mean, I feel like it depends on what your goal is, because a "muscularity you are content with" is subjective. Also, I think that everyday diet and protein intake is more important than a day of water of few days of extra carbs, as you need the aminoacids to build the muscle and avoid muscle autophagy. For example, with a slightly bigger amount of protein intake I was used to, I gained 2 lbs of lean muscle in 4 months, however, on the 5th month I reduced my overall nutrient intake (carbs, fat and protein) to try and lower my body fat percentage and lost 1 lb of lean muscle (on my arms and torso), however I dont think I lost strength. I would say that if you are taking enough protein daily and you are excersicing with rest time on the targeted muscles to generate hypertrophy, you are building muscle. Nevertheless, good tips haha
Yes, very well said 👏
Everyone was tryin'a get in shape - the way I look at it, a sphere, that's a shape! 😁 - I managed to achieve that particular physique in just a couple of years! 😂 - More seriously life sends me many challenges so, there are periods when I don't go the gym. I have a book full of core strength exercises, from which I do 15 different ones - five always then five or six other ones out of the remaining ten - I have notes on how far to take each but I generally remember anyway! I have a bunch of flexibility exercises I do too, to try to reduce injury! I don't think I look any different but when putting garden furniture away for the winter I noticed there was a fair bit more functional strength than I had before! ... that'll do me! 👍
Your video was excellently explained and presented, and you've gained a new subscriber!
Welcome aboard!
I love your content bro, as a new PT in the industry your videos have really helped boost my knowledge. Thank you 🙌
no problem 👍
For important info, ive been training since I was 12, I am 20 now, so ive always had muscle but never took my research seriously until recently. In my personal experience from having been the same weight basically for 3 years now (65-70kg) I found that taking pictures really demotivated me, because it is really hard to tell if youre larger, I can only see definition differences. I took a picture before I started my program, and then after 6 months or so, and they looked so identical, I even showed people and they thought my before picture was the after picture. But to prove I had gotten bigger, I found a picture of me wearing a shirt before the program, and I found the shirt and tried it on. Before, it was really loose and made me look really skinny, then when I tried it after, it was tightly fit around my arms and you could tell i had gotten alot more volume overall on my back and chest.
I dont know why this happens, but pictures of pure posing has never helped me as proof. I think measurements and just looking in the mirror will help alot more.
Yes, lighting, angles etc. can also make a big difference in physique photos
Stop worrying about visual change. Focus on the weight. You know youre building muscle when you are getting stronger. Ex: If youre adding 10lbs a month to your bench press, you know youre getting stronger and in return are gaining muscle.
Not necessarily. Most strength gains in a short period of time could be due to neurological improvements
lol why do people want to do exercise? you really think is for health? 99% of it is the visual change that acompanies it.
@@jadenhalstead7290if you're a beginner, yea, intermediate or advanced, not so much
Their are entire channels dedicated to proving the opposite of this statement
@@charles67198 care to point me to those channels?
This is the video i’ve needed to find. Cheers bro.
No problem 👍
If you lift in the usual way it can take a very long time but using partials only & slowing down the speed of the reps you can gain gain a lot of muscle in a short amount of time, take for instance my chest, I added a inch & a half in about 2 months, I did that with other body parts but the chest was the biggest, if you do it right you will really work the muscle which is what you need.
How do you measure the chest?
@@ackerman7735 I use a tape measure
Obviously, it seems the easiest way to know if you're building muscle is whether or not you're getting stronger. If you're still lifting the same weights now that you were 6 months ago it's a guarantee you've built little if any muscle, and if you're stronger then Obviously you have built muscle.
True, but using strength ONLY has issues too. Lifting performance can change depending on technique, rest periods, neural adaptations etc. 🤔
@@FlowHighPerformance1to a small degree, no? +60lbs. On a lift in a few months for an intermediate or advanced lifter will mainly be due to muscle growth, right?
I've always built muscle fairly easily and relatively quickly but my problem is I also get fat very easily. After a cut I still look like I ate the couch. Luckily I'm 6'3 which helps a bit but it is flipping annoying
Whoa man you're tall really, that helps a ton.
Realistically, there are many factors to achieve growth. Training effectiveness is the most important. No training change, no muscle change.
Imo most people will notice a difference in themselves that is objective in 6 weeks. In 6 months family and friends that had a good baseline of your body, 1 year until co-workers and friends not adjusted to your baseline will notice, 2 years until you have significant changes, and 6 years until you are pretty nuts, maybe 3 or 4 times the size (2-3 times the measurements) you were visually originally. 10 years until endgame physic is reached. The longer the timespan, the more setbacks are taken into account.
In 6 months of training, a 3 month setback might mean that local friends and family still don't notice much change, but a 3 month setback or 2 doesn't impact your size over a 8 year career.
For me, it is just focusing on my progressive overload. If I am squatting 30Kgs more in 9 months, you know muscle has been gained.
If your form is consistant + your output and volume exceeds that what is considered an early neuro-muscular-adaptation, then you will undeniably have built muscle.
Just keep your head down and follow thaz formular. You'll start to notice it by how other look at you or talk about your physique.
For me personally, I am also a rugby player. So my performace on the pitch during contact is also a big indicator for me that my training has worked.
I have been lifting for 2 months. My muscles are significantly bigger. Everyone is different.
I’m using a body composition scale to track my muscle gains & other measurements. Not sure how accurate it is. I also take photos. I’ve noticed a change in my strength since I started to properly train 6 weeks ago. I’ve been working out since last year through cardio & throwing in some lifting here and there. I can see my arms have changed already (taking photos) & I’m lifting heavier weights. I’m female so will probably gain muscle differently to a male.
Nice work! Females actually tend to gain just as much muscle RELATIVE to their total muscle mass compared with males. However, males generally have a larger body frame and more muscle mass, so there is an illusion that they gain more muscle 💪
This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.
Very interesting training method. Were you performing partials in the lengthened range or shortened range?
Damn that 10 years hit me hard 😂
As good as FHPs videos and information in general are, this statement had me cringe a little. The 10 year physique is what many consider (close to) the natural limit for most ppl. I am confident that at least 90% of all ppl will be quite satisfied with a 3-5 year physique
@@mrhigeji I think you are right. 10 years is probably the limit of natural gains, which is probably what he wanted to say. But yeah, if I manage to work out consistently for 5 years I'll be more than happy
I may make a video going into more detail on this topic 💪
@@FlowHighPerformance1 awesome, thanks. Loving your videos btw
I love his channel but this statement couldn’t be more incorrect, even 6 months of consistent training you’ll have a significant visual change that will motivate you to continue and after 2 years of training 80% of your physique will be build and you will most certainly love your physique after those 2 years
Some people expectations are simply too high, thats why it need 10 years.. after certain muscle size, the body simply refuse to grow any bigger, hence need the strict diet n harder excercise.. 3-5 years is enough to get into optimal body build.
Yes, there probably diminishing returns after a few years of consistent training. Depends how far you want to take it 👍
I quit excersicing for two months, when resuming I got bad muscle soreness - barely could move. 😅 But after a week or two the soreness completely went away. Now after a training session I feel that I have done something, but no soreness at all. Don't know what to make of it. Other content creators say that soreness doesn't striclty corelate with muscle growth and it could be the case that soreness goes away with time, but on the other hand - I dont know if I'm pushing myself hard enough.
this video should help ruclips.net/video/nX2QtkYd42o/видео.html
@@FlowHighPerformance1 Thank you!
This video should help ruclips.net/video/nX2QtkYd42o/видео.html
Im training since september '23 - already seeing A LOT of extra muscle. Lost 2% fat but gained almost 4kg. High intensity every 60hrs. I do eat very, very clean. No alcohol alot of water and a plenty of eggs and red meat. 1,7gr protein per day per kg bodyweight. I do have above average testo levels (tested).
Goldmine content... Keep up the good work...
Thanks, will do 👍
Hi, can you make a strentgh and conditioning program for skateboarding? that would be amazing
Maybe at some point in the future 👍
Like for the bench i extended my arms all the way until my arms were straight & i only mived the bar maybe 4 inches & kept it that way until I was done with the set.
interesting 🤔
I'm not looking to build mass or physique, I just started some general purpose weights and exercises to gain strength and get fit.
Obviously I'm getting stronger week by week. So this is due to the existing muscles I already have just getting stronger from working out?
Thanks just found your channel.
yes, this will mostly be a result of neural adaptations (the muscles learning to get stronger). But you will likely be building some muscle mass simultaneously 👍
Some exercise is better than no exercise.
I have only done 15 pushups everyday since I was 14 and eating what my mom made me.
I will soon be 20 but I have a toned body (I was a bit chubby back then) and even have some visible muscles in my chest, back, and arms (Still have chicken legs though 🐹)
nice work 👍
Thank you! Still have 9 years to go xP
😂
Good vid. Say is there any hope for a 60 old to gain muscle, if muscle gain is such a slow process?
Yes, muscle growth can certainly still occur, especially if you are new to lifting. Your rate of growth may be slightly slower at 60, but you can still see results. Just don't expect massive gains in a short period of time 👍
Almost 63 here and still able to gain muscle. Of course it's harder, but can be done. Be consistent, train properly and eat correctly to support muscle growth.
Thanks for chiming in Daniel, you are a great example for us all 💪
I am glad to stumble upon your videos. Well made and very informative
Cheers, glad to hear it 👍
I been training for 16 weeks , I had to change my routine every now and then because i kept getting caught at the gym
(I am not allowed to bench , squat , deaslift or use dumbells ,only machines since I am not 15)
But I adapt and learn to come to the gym during times where i wont get caught lacking and now I can deadlift 300 ( my starting was 200)
Nice 👍
A good machine is better than free weights
@@Botosanipeople Right.
First comment, Love your videos
Cheers, glad to hear it 👍
Ok mate. For young ppl just get your strength up and everything else will follow and stay away from drugs like 99% of fitness gurus on RUclips 100% of the time
Yes, for beginners you just need to lift and you can be 99% confident you are building muscle 💪
What are we measuring then? Mitochondria?
we are trying to measure muscle growth. Although it isnt as easy as it seems
@@FlowHighPerformance1 @ 11:38 even that is not a reliable indicator because I went from doing 3 deep squats holding 25 lbs to doing 30 holding 50 lbs (per set) in a matter of two weeks. There's no way I grew that much new muscle but more likely already had untrained muscle and it responded well to training. so I agree that it is not easy short of a biopsy.
Is local muscle recovery a limiting factor for how much volume each muscle can handle.
For example 20 sets for chest muscle per week ( two sessions per week) may lead for the chest not to be locally recovered well between these two sessions even though their no systemic or joint fatigue and thus hypertrophic stimulus will be less.
What do you think?
I dont really think this is an issue, since your body will adapt to the volume demands 👍
Hi FHP, I really appreciate the content you provide, even when much of it goes unnoticed. Just a quick question is the best way to train for hypertrophy through mechanical tension?
I wouldn't really consider 'mechanical tension' as a style of training. Rather it is a theoretical pathway in which hypertrophy is stimulated. There is no 'best' way to train for hypertrophy, but in general we want to train close to failure with strict form with high weekly volumes. Check out some other videos on this channel for more info 👍
@@FlowHighPerformance1 there *is* a best way to train for hypertrophy. Just people who know it do not share anything about it.
How to check fat and muscle growth, what's the use if u grow fat with size
thats right. This is why circumference measures arent the best
BullI have seen results in 3 to 4 weeks . working as Mason tender. As well as dumbells
You won't see a significant difference from day to day, also not from week to week but maybe from month to month since its just so hard to actually take notice of changes in your physique when you spend 2h in front of the mirror every day. I thought I wasn't making any progress for the last few months but the pictures tell me a whole different story, that's why I recommend people to take progress pictures
Yes, visual changes will usually only be noticeable over long-term time-frames 👍
I also spend 2 hours posing in the mirror every day lol. It's like an addiction
I have been training since august 2023 and have no muscles at all .
I dont know why..
it is unlikely that you haven't built any muscle at all. Muscle growth is slow, so be patient
@@FlowHighPerformance1 ok i will be patient also i am 98kg how much protien should i eat and i also have to say that i am trying to be a asthetic bodybuilder not a mainstream huge bodybuilder
@@popsiclues695I would say to aim for at least 100g grams of protein minium, but on avg 150g if not even more. Also I only started noticing results after half a year of going to the gym only. If the amount of reps and weight is increasing and you're doing it to failure, you have to grow.
Love your videos.
Cheers from 🇨🇦
Glad to hear it 💪
This video is not relevant to modern tests that can be preformed. Some include waist circumference, bicep diameter, skinfolds, measurement of bony prominences. These are indirect forms of measure to quantify progress. You can also use reliable indirect assessments like sit-ups and pushups on a weekly basis to see if hypertrophy/endurance was improved WITH PROPER FORM. Always go to muscular fatigue.
These measures can be useful as a beginner-intermediate, but probably aren't as relevant for advanced lifters 👍
Make a video on the cardio vascular system
What about it?
The way I am proposing to lift it can seem like a lot of work but that is the price you pay for size, i did lift the way everyone else lifted for yrs & i was in very good shape but i got frustrated at my growth so i decided to try this way, no steroids just blood & guts & it was hard work but after about 2 months i took measurements & i was shocked at the growth but if you want to debate it try what I'm suggesting & see for your self, make sure you have a spoter unless you workout on a machine which is what I did & you will also have to decrease the weight that you lift.
I don’t really think that to see results from a single lifting session you have to wait 6-12 months. You could really see results by the next week, however the gains are slight, when you add up lifting sessions you can see a noticiable change in 1 or 2 months
Yep, noticeable gains are apparent very quickly
It's simple.
Strength gains + weight gain= muscle gains.
Anyone know the background song name?
found it on RUclips somewhere. Dont know what it is called
Hey! Thanks for the video, it was so useful.
I have two quick questions, can one build muscle if one´s not sore the next day after training a muscle group? Like, muscle building can only be achieved if one ends up feeling sore?
Good question. This video should help ruclips.net/video/nX2QtkYd42o/видео.html
In and out of shape all my life. It's usually work that knocks me off the wagon. But it only takes me 6 months to get shredded when I find the time and motivation to get back. I don't get the 10 year thing - maybe that's talking to teenagers who never had any mass to begin with.
I'd say getting 'shredded' is more related to reducing body fat. Plus if you have previous lifting experience, you can probably regain muscle mass rapidly when you start lifting again
@@FlowHighPerformance1 Ah ok. Yeah, for me it's going from dad bod to fit so I guess that's easier. I'm 35 and this time around I am finding it even easier than when I was in my 20s to gain muscle. Every week or two I can see a big difference. Hopefully I stop getting lazy and letting myself go because I don't wanna be out of shape when I'm in my 40s+ and find I can't just spring back anymore. So right now I'm about 4 months in to just building muscle without cutting calories, in fact eating more. I'm at 20% body fat and want to cut it down to 15% or less with a calorie deficit after I feel I've gained enough muscle. And that feels pretty close right now to where I want to be.
Why is muscle soreness a good indicator? 🤔 the fact that if we have sore muscles on a given muscle that we have exercised, we can be sure that in fact this muscle was strongly involved, however, I do not think this is a good factor, because a muscle with pain may interfere with exercising it again (when, for example, we have a higher frequency),and secondly, I do not understand how muscle pain should be a good indicator of muscle growth, because it is unnecessary for muscle growth. Are there any specific research on this topic?
You're right in saying that soreness isn't a direct measure of the stimulus, it is just a general indicator of disruption. Yes, muscle growth can occur without significant soreness, but it can be a useful tool to assess the training stimulus. Check out this video for more detail ruclips.net/video/r3fS5rMWknA/видео.html
Can I grow muscle with just using dumbbells
definitely
Its been a week and im actually seeing visible changes i wasnt able to control my chest but now i can (mind muscle connection?) Idk if i grew muscle or its just the pump
It is a good sign that you are heading in the right direction. Impossible to say if that is true muscle tissue or water/glycogen. Either way keep going 💪
Don't let the "at least 10 years" thing scare you off from starting. You get the MOST gains earliest, and then it slows down on a decreasing curve. Then at some point - you'll hit your genetic ceiling and gainst will slow exponentially.
- The first 1-3 years will net you the biggest improvements IF your diet is good, IF your training program and consistency is good.
- 10 years to get your dream physique is also not true for MOST PEOPLE. If you want to look like a huge bodybuilder type - sure - you'll be disappointed. My goal was Brad Pitt's physique in fight club. I reached that 1.5 years into training, with more muscle mass and looking even greater 2-2.5 years in. No roidz, just working out hard and consistently with proper diet.
The number 1 reason everyone isn't walking around looking fit, lean, and muscular. Isn't because you need to use roidz to see "real results". It's because the VAST MAJORITY of people do NOT have the PATIENCE AND DISCIPLINE to keep working out and eating right consistently. So we end up with lots of people just giving up from the get-go because they don't realize that muscle building is a marathon. It's not a sprint.
TL;DR: If you want to look like Brad Pitt in fight club, or that but more muscular. PERFECTLY achievable for most men in 1-3 years. If you want to look like one of those massive mountains of muscle body builders carry around. You will be disappointed though. Because they chose to trade their future for "ez gains" in the present. Using steroids as a shortcut is like the demonic bigger brother of student debt. Where you get fast results and physique but you'll be paying for it big time later in life. You don't want or need to do that.
If i keep getting stronger at conventional deadllifts is it fair to assume my hamstrings , glutes and quads are seeing muscle growth?
I second this ⬆️. Short-term performance gains are probably mostly due to neural adaptations. However, if you continue to improve performance over a long term time frame, this is likely a result of muscle growth 👍
Be patient but "being patient" isnt always so simple right? Right. So we need to find other activities/strategies that emulate patience indirectly. Find ways to enjoy the process. For some its easier because they genuinely enjoy being at the gym. For others, maybe its a bit more difficult... Add things to your routine that spice things up and make you excited about the process. Play some of your favorite music in the car on the way to the gym. Get a new gym fit or 2. Make yourself a special workout playlist. Try out some new protein recipes and protein loaded desserts! Think about your favorite muscle group to work out ( or your least miserable for some people lol ) and put that workout day at the end of your split. If you dont like a certain workout, research some other ways to hit the target muscles or muscle groups until you find something more enjoyable. Figure out your macros and eating goals. Stick to that diet plan and stop looking at the scale! Once you have your plan figured out, and you know it works, just keep your head down and work at it for a while. A constant reminder every morning that youre not jacked yet isnt great. Space out those weigh ins a bit. Really focus on progressive overload. Its fun as hell to track your lifts and find out that youre lifting more weight than you did last week. You can assume that if youre getting stronger, shit's working. Think about how accomplished you feel the rest of the day when youve gotten that early morning workout in. Thats a valid reward on its own!
some helpful tips here, thanks for sharing 👍
This made me confused. Am I a genetic adonis? Or maybe years of sports makes it easier and faster later in life?(I was in competitive sports from like age of 8 to 20 and sedentary for 8 years)
Muscle growth is rapid initially, but then slows down over time. If you are seeing rapid gains after years of consistent training, you might have great genetics
I finally got my dream physique because of this video
If you are taking years to start building muscle and not seeing a difference within a month you are either not training hard enough, eating right, or resting right. Even just one of these will kill gains
This makes me wonder about how my goals compare to the question of “how many years until you are likely to be satisfied with your physique?” I am low body fat percentage, I’ve always been toned. I don’t have goals to look like Chris Bumstead (although that would be cool). My goals are to remain on what I suppose most “body builders” would call small… since I don’t consider myself a body builder. Ideally I just want to be noticeably bigger. So I’d say about 20-30 more pounds (I’m 160 right now which is light because I am 6 feet 2 inches) putting me at about 180-190 pounds. Lean of course. If you see this, would this take less time? Consider me a beginner, would this only take 4-5 years rather than 10?
Ultimately it depends on your goal physique and your genetics. 20-30lbs of muscle is a substantial amount, and I would doubt this can be achieved in a few years. However, you will definitely be able to see visual improvements over time - especially if you are a beginner.
My advice - don't worry about the numbers side of things, just focus on improving your own physique and enjoying the journey 👍
This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.
I am surprised taking muscle circumference measurements are not mentioned as a tool to assess progress for muscular hypertrophy gains, especially with more mediocre methods such as using body fat calipers being mentioned (or maybe they are more reliable, just based on my current understanding). Not a criticism, just curious, perhaps they are no longer as effective as once thought and I am not up to take on the current research. I would think that these measures would be the most cost effective and reliable tool in todays world.
Also I am more referring to measuring progress for intermediate and long term hypertrophy adaptations rather than assessing progress for short term adaptations which I guess was the main focus of this video. It would likely be more so a very effective method for new trainees who will have a faster rate of muscle gain than experienced lifters, which I why I was surprised there was no mention to tape measurements.
What are your thoughts?
Good question. I don't like the use of circumference measurements as they can increase/decrease via both muscle and fat gain/loss. They may be a useful tool if you compare results at the same bodyweight and use ratios (eg. waist vs chest) but individual measurements may not be the most accurate - especially for short-term muscle growth 👍
Great video, yes makes sense, if you lift heavier and heavier your muscle group is obviously adapting getting stronger and growing, if you can maintain at least 8 reps designated weight that means the muscle is doing fine, if next week you can do more on same weight thats even better, time to increase weight just a little bit and try to reach that 8 reps again etc, you will see results
I made mistakes of doing literally same full body training 3 days a week, after a little while i started hating it, it was repetitive and boring but i thought i had to stick to it, it did give results, until results were kind of meeh considering the time and money and effort i give to it. couple of months later so i did the worst, i burned out and completely stopped gym, few months later returned and started doing at least two or 3 groups of muscles 2 times a week. I divided lower body and upper body sessions, for me personally this works, I realised that my muscles need more time to recover, results were weirdly eveb better than when I was hammering myself with same boring stuff, I was like you know what I dont care how will I look or whatever lets just do this for fun and see what happens. now im doing this for quite a while and Im not dreading of going to gym, i just increase weight little by little when I feel Im ready for more, no pressure, idk it works for me
Nice work, it definitely makes sense 👍
An easy way to tell if you’re growing muscle is your clothes, check how your fall wardrobe fits each season, same with your T-shirts next spring.
True. But even then, fat gain will cause your clothes to fit differently too 🤔
@@FlowHighPerformance1 I agree, I have had to modify my diet to because of this.
Don't train for a goal.
Train for the difficult.
🤔
@@FlowHighPerformance1 Kyriakos Grizzly reference.
You need energy to grow them. If you do not feed yourself properly, you will just be honing the muscle that is already there.
Bejesus. Confounding factors, not 'conflating' factors...if you can't get that right, what else is wrong with this...?
I'd probably disregard the entire video
not me having a forearm pump 24/7 in the gym no matter what exercise I was doing 😂
🤣
My tape measure watching this like: "Am I a joke to you?"
😂
Is 10 years the time taken to reach your genetic potential for muscle building? Most people do make some noticable progress in their 2-3 years of lifting. To me 10 years sounds more like the time taken to reach one's max muscle building potential.
Yes, you will definitely notice significant growth in 2-3 years. Id say it takes up to 20 years to reach your 'genetic potential'. The whole concept of genetic potential is not entirely accurate in my opinion either. There are numerous examples of natural bodybuilders and lifters who have made progress after 10, 20, even 30 years of training 👍
@@FlowHighPerformance1 by genetic potential i mean the period where law of diminishing return kicks in i.e you put in a lot of effort but gain very few pounds in a year (around 3-6 pounds/year)
@@Kevin-cy2dr 3 pounds of pure contractile tissue is actually decent growth.
@@FlowHighPerformance1 at this point ima just do steroids
Keep in mind the muscle you build MUST be maintained. So if you don't wanna look like Arnold does RIGHT NOW then try to slowly develop your muscles to a level they can be easily maintained. With calisthenics.
4 minutes of useful information stretched out to 14.
dont watch then 🤷
For me a couple months and I look bigger, but I naturally just have a bigger frame
Are you able to lift more week after week then there’s your answer
I wouldn't say this is accurate in all contexts
A decade to see muscle growth? You usually reach about 80-90 percent of your genetic limit within 3-5 years of correct and consistent training and for people with average genetics that would be up to 10-15 kg of total muscle mass which is insane progress
I have heard this before, but I have never seen solid evidence to support it 🤔
@@FlowHighPerformance1 hmm i see,well anecdotal evidence is not enough to prove a scientific claim but from personal experience and friends of mine who we all are natural we have seen very fast progress after we started progressively overloading and counting calories,what i mean is its easier than many people make it out to be to have a relatively athletic physique,then again maybe we have good genetics and/or we have a lower standard of what we consider an athletic physique.Maybe my numbers are incorrect about the actual numeric amount of muscle mass you will put but still working out for 1-2 years consistently will put your physique wayy above average for most people is the point i was trying to make.You propably have a different standard of what you consider a muscular physique given the amount of work and time you have invested into fitness hence the difference in opinions
Yes, I definitely think our perception heavily influences what is considered a muscular/athletic/aesthetic physique. I definitely agree that after 1-2 years of consistent lifting you will be in much better shape than average (for most people with average genetics) 👍
I hate that I can’t focus on things when I hear a British or non American accent. This guy is probably dropping gems and my dumb mind just wanders off.
that is a strange issue to have