Love this channel. I'm not a powerlifter or strongman I'm just a 49 yr old who enjoys lifting weights & focusing on compound movements... but weight progression is important to me. I've got more useful knowledge on here than most BBing channels out there.
Rule 7: don't worry about getting enough sleep, cause that one, you cant control. get as much sleep as you can and then call it good. people who go to bed anxious about falling asleep get less sleep.
I also think A LOT of sleep is crucial here! Success story: gained 12 kg's (26-27 lbs) in a year as an armwrestler. which essentially means you're not training legs, almost exclusively focus on hand/arm/back strength. I am sure it could have been more with a conventional program. EAT AND SLEEP GUYS!
@@Pedriger Not true. If you have highly visible abs *all the time* past the beginner stage, you're never going to be as strong as you could be. The optimum environment for muscle gain is around 10-15% bodyfat in a calorie surplus.
That effort thing and accidentally getting stronger, that happened to me. In my first 7 months of lifting I went from maxing on bench at 205 to 285. Side note I'm a fat person, weight helped alot I was 225.
Everything you said about effort.. its what I don't see in most people everyday at my gym.. most people just going through the motion... my shirt is soaked far worse on my leg day than some people on chest day and I cant believe it.. lol..
Good solid advice but most skinny guus arent 8 to 10 percsnf... Most are just skinny or even skinny fat... Don't see alot of people a legit 8 percent at any size...
Endogenous insulin is not anabolic. Its muscle preserving at most. Exogenous insulin may differ but you're not going to get that effect from eating lots.
There are multiple studies suggesting otherwise, but either way, the difference between anabolic and anti-catabolic doesnt matter to the lay person. The end result is still net growth. And why would exogenous insulin be different? How else do you think they test the effects of insulin in formal studies?
@@AlexanderBromley im sure those studies used exogenous insulin. As for why real world circumstances would be different anyway, i imagine its due to the levels used exogenously vs edogenously, in that your body couldn't release enough to equal the effect of exogenous dosing. As an anology, I still recall a competitve bodybuilder of the 80s saying that test should be allowed because it facilitates recuperation. I also recall tour de France cyclers believing the same about test during the Amercian scandal decades ago. But, I don't think anyone any longer believes exogenous test doesn't have any anabolic effects, in addition to androgenic effects, and I don't think anyone believes you can get Arnold big just on endogenous test levels. ... so why might someone think you're going to get some huge anabolic benefit solely from eating lots? I've done it and gotten fat, despite training progressively. There's a limit to how much you can eat before fat accumulation overpasses muscle accumulation, regardless of your repeated spiked insulin. I'm not saying you have to eat at maintenance all year, as you're going to have to eat in a surplus to optimally gain muscle almost assuredly, but it's not due to some anabolic effect of insulin.
boxerfencer - Generally speaking, novice lifters could probably benefit from “eating lots,” and not worrying too much about getting fat. I don’t condone the fast food dirty bulk, but those new to lifting are more than likely stuck in the conundrum of, “do I cut or do I bulk?” I was stuck there, too. Never could figure out my diet until I decided to eat everything. I not only gained strength, but size as well. Yes, I gained fat, but was happy that I was finally getting bigger (from 197 to 240 something over the course of a year or two). Again, not lean gains, but I was stoked to see my body change. As a more... advanced? (10+ years lifting, term used loosely) lifter now, dirty bulking would end up in more fat gains than anything else.
1:55 1) Efforts
3:48 2) Compound movements
6:05 3) Technique
7:43 4) Direction
9:55 5) Eat
Love this channel. I'm not a powerlifter or strongman I'm just a 49 yr old who enjoys lifting weights & focusing on compound movements... but weight progression is important to me. I've got more useful knowledge on here than most BBing channels out there.
Number 6: Get Enough SLEEEEEEEP!!!
That really does make a substantial difference
@@jakehanson216 on everything 👍
Rule 7: don't worry about getting enough sleep, cause that one, you cant control. get as much sleep as you can and then call it good. people who go to bed anxious about falling asleep get less sleep.
J K facts
J K i an this Kind of Person getting anxious before going to sleep
Said this and I'll say it again. Best strength channel on RUclips. No bullshit just straight up facts.
Summary:
1. Effort
2. Compound movements
3. Technique
4. Direction
5. Eat!!
As a young trainer this content is absolute gold.
This video should be handed to every beginner when they walk in the gym.
I feel like I needed this advice. Thanks
I also think A LOT of sleep is crucial here! Success story: gained 12 kg's (26-27 lbs) in a year as an armwrestler. which essentially means you're not training legs, almost exclusively focus on hand/arm/back strength. I am sure it could have been more with a conventional program. EAT AND SLEEP GUYS!
100%. The best gains I ever had in my life were when i slept around 9 hours a day.
Can you roughly go over what armwrestler training looks like? Days per week, split, volume vs intensity, etc.
I’m not a hardgainer but I’m a fan of this channel . Conveying the message of lifting heavy and eat more which certain hard gainers fail to recognise
Best video I’ve seen all year! Thanks Alex!
"Abs are not a sign of power. They're the sign you're not eating enough."
Lol that's awesome 😂
Stupid way to think
Skyechu Well if you have visible abs you are simply not gonna be as strong as you could be (as a natty). Period.
@@Pedriger Not true. If you have highly visible abs *all the time* past the beginner stage, you're never going to be as strong as you could be.
The optimum environment for muscle gain is around 10-15% bodyfat in a calorie surplus.
Eating a lot is not vital for longevity. Different people have different goals.
Fascinating
This is some fantastic information that a lot of people are missing out on
This is quickly becoming my favourite channel on weight/barbell training, with Calisthenics Movement for… calisthenics…
Some hard truths to swallow! Love it.
#1. YES!
i struggle to eat enough! and yet my Gut continues to grow! (36y/o)
Welcome to getting old lol
Awesome advice from a man whose been there.
Chin ups are mad if you do weighted ones and dips. The compounds to ! Never forget bicep curls , curls for the girls
That effort thing and accidentally getting stronger, that happened to me. In my first 7 months of lifting I went from maxing on bench at 205 to 285. Side note I'm a fat person, weight helped alot I was 225.
that just serves as proof that u gotta eat
@@devonreynolds6425 yeah I blew up to 300lbs recently, due to injury, my bench is like 375 now. Like from nothing other benching and eating
can't wait to finish my exams and watch your videos one by one
Everything you said about effort.. its what I don't see in most people everyday at my gym.. most people just going through the motion... my shirt is soaked far worse on my leg day than some people on chest day and I cant believe it.. lol..
my favorite quotes thus far:
6:52 - The second those things break down. YOU'RE FUCKING DONE.
9:56 - YOU NEED TO FUCKING EAT.
and "if you are lactose intolerant, take the f**ing lactose pills and drink more milk"
Awesome video. Thank you.
Good video, props for the thousand subscribers
Principal #5 is the best! lol
Eat to grow! No doubt💯
Ask Mike O'Tren
When you say super wide squat stance do you mean like westside equipped lifting squat?
Good solid advice but most skinny guus arent 8 to 10 percsnf... Most are just skinny or even skinny fat... Don't see alot of people a legit 8 percent at any size...
who cares? Would you have felt better if he said 12? Who gives a fuck? 😭
what about 20.5% lol
Nice channel, subbed
4:04 its all great but not all muscles go to failure with compound movements
Muscles don't need to go to failure to grow. They just need to be exposed to more stress over time
Fuckin perfectly said.
Sleep is also important
Damn I didn't ask to be called out like that for the first 3 minutes of this video :'(
Are you a pussy
Abs count no matter bodyweight. Doesnt mean one has to walk yr around that way.
Chick Fil A Sweet Tea everyday = Gainz baby
Diabetes gains
Joe Public if you’re a skinny little shit who needs to gain a ton of weight you will not get diabetes during a bulk 😂
@@tyler7992 skinny people can also be diabetic there is a thing called visceral fat which is different than the fat everyone knows about
LOL! Can't like this vid enough.
!!!!
Endogenous insulin is not anabolic. Its muscle preserving at most. Exogenous insulin may differ but you're not going to get that effect from eating lots.
There are multiple studies suggesting otherwise, but either way, the difference between anabolic and anti-catabolic doesnt matter to the lay person. The end result is still net growth. And why would exogenous insulin be different? How else do you think they test the effects of insulin in formal studies?
@@AlexanderBromley im sure those studies used exogenous insulin. As for why real world circumstances would be different anyway, i imagine its due to the levels used exogenously vs edogenously, in that your body couldn't release enough to equal the effect of exogenous dosing.
As an anology, I still recall a competitve bodybuilder of the 80s saying that test should be allowed because it facilitates recuperation. I also recall tour de France cyclers believing the same about test during the Amercian scandal decades ago. But, I don't think anyone any longer believes exogenous test doesn't have any anabolic effects, in addition to androgenic effects, and I don't think anyone believes you can get Arnold big just on endogenous test levels. ... so why might someone think you're going to get some huge anabolic benefit solely from eating lots?
I've done it and gotten fat, despite training progressively. There's a limit to how much you can eat before fat accumulation overpasses muscle accumulation, regardless of your repeated spiked insulin. I'm not saying you have to eat at maintenance all year, as you're going to have to eat in a surplus to optimally gain muscle almost assuredly, but it's not due to some anabolic effect of insulin.
boxerfencer - Generally speaking, novice lifters could probably benefit from “eating lots,” and not worrying too much about getting fat. I don’t condone the fast food dirty bulk, but those new to lifting are more than likely stuck in the conundrum of, “do I cut or do I bulk?”
I was stuck there, too. Never could figure out my diet until I decided to eat everything. I not only gained strength, but size as well. Yes, I gained fat, but was happy that I was finally getting bigger (from 197 to 240 something over the course of a year or two). Again, not lean gains, but I was stoked to see my body change.
As a more... advanced? (10+ years lifting, term used loosely) lifter now, dirty bulking would end up in more fat gains than anything else.
The real answer: 💉
You had me until eat junk food, it’s OK for gaining weight… Not cool man. Eat clean.
Give that men more follower god damn ! And i speak as a trainer !