Yep, I agree on taking out the intermittent fasting of the list as well. Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day. Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
You are the first person I've ever seen on RUclips who correctly mentioned that you should calculate protein needs using your LEAN mass, not just your body weight. THANK YOU!
That’s true. Not a lot of people provide this information. I have provided many such useful tips on my channel including this method of calculating protein requirements. But it’s not English 😶
I judge people based on their contributions to others. Dude, you are definitely in the top 10 for this past few years. Changing lives, hearts and minds. Literally. 🙌🏼
Doc, as a Personal Trainer I have worked hard to study, study, study and break the perception of clueless muscle heads. Your information is a huge help in guiding others. Know that you are helping tons of others you will never even know about. Keep it up.
If we are clueless, how did we get enough quality muscle (and attendant strength) to warrant the title ‘muscle heads’? Asking for a super well-educated, muscle head friend.
I'm 67 yrs old. Two years ago, after 15 years of sedentary lifestyle, I began working out while also doing intermittent fasting (16/8). I was over 40% bodyfat (most of it in visceral fat-in my belly). Fast forward to today, I'm 25 lbs lighter, my chest is 3" larger, my waist is 3" smaller, and I'm at 17% bodyfat (I'm now 6'1" and 195lbs). I can keep up with most all men less than half my age. I do not adhere to any particular diet; instead, I eat what I desire, but I simply count calories to keep within my BMR (Basal Metabolic Rate). I cannot express how much better I feel. Friends and family that haven't seen me for a while are amazed at the transformation. The other day, the two young women working the front desk of my gym stopped me, complimented me on my physique and asked my age. Their mouths were both agape when I told them. Great things happen when action is taken.
@@alexclare63 because one of them had just seen me do my pull-up routine of 12 pull-ups with my legs straight in front of me, followed by 12 Russian twists while holding myself at the top of my last pull up. Thats how I know. Thanks for asking
00:00 💪 Muscle growth is essential for movement, posture, and metabolism, and maintaining muscle mass is crucial for metabolic health, especially as one ages. 00:42 🥩 High-intensity exercise and adequate protein consumption, preferably from animal sources, are well-known methods to increase muscle growth. 02:42 💊 Creatine supplementation indirectly supports muscle growth by providing energy for high-intensity exercises, aiding in ATP recycling and recovery. 04:18 ❄ Cold therapy, such as cold showers or cryotherapy, can increase calorie burn, stimulate brown fat production, and enhance muscle gene expression. 05:56 🕰 Intermittent fasting, when done correctly, can stimulate growth hormone secretion and improve insulin sensitivity, potentially aiding in muscle growth. 07:08 💊 Arginine supplementation can increase growth hormone levels by inhibiting somatostatin, potentially aiding in muscle growth when taken before workouts.
Dr. Berg, I first started watching you in 2017/2018 primarily for your teachings on the Ketogenic diet, and I continued watching your videos because it seemed you kept up-to-date with the newest health sciences, and genuinely tried to teach us the best ways to be healthy, in all aspects of life. The presentation quality of your videos has gotten much better and I must say you yourself look much healthier! Congrats and thanks for all your time and effort spreading valuable knowledge with us!
I'm nearly at the 5 month mark with strict diet and workouts. Really started seeing tremendous results when the cold showers were implemented daily. All natural keto diet, minimal snacking on seeds, kraut, and boiled eggs, steak for dinner. Sleeping deeply, and pain threshold is way up. I'm 45 and looking like Tyler Durden, and work 9 hour days with solid focus and energy, and able to push an intense workout in the evening. It's worth it.
Hello, these are outstanding results, congratulations. Would like to know more about your journey. Here is a link for you to share your success story. Looking forward to read it! 👉 www.drberg.com/add-client-success-story
genuinely curios 43m here in best shape of my life but still looking to improve... Ive really learned how to eat constantly to get my metabolism burning red hot. how has the cold therapy resulted in notable improvements?
I'm mid forties and look the best I ever have. Gym 3-4 times a week, lots of walking, eating super healthy although I do drink acolhol in small amounts 2-3 times a week. Finish off with a cold shower every day. I look at other guys my age who look at least 10 yrs older with a beer belly. One mistake I was doing at the gym is sticking to the similar weights week after week at 12 reps. Now started to increase weights considerably and doing 6-8 reps and starting to see big muscle gains.
@@DrbergDoctor Berg, he told us that in his journey.He cut out seeds but I recall watching you for years telling us.That pumpkin seeds are extremely healthy.What's going on here???😮😗
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it's happened so many times now that I'm positive he's listening to us 😂
@@DrbergOK so when I train let's say push ups and I did 1 today cz that's my limits after 2 day I can do 2 or 3 that's because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn't eat protein and I see after month some more muscles that wasn't there befor one month without protein and I know what food have protein You know so can you explain that
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don't eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
0.8 - 1.5g of protein per kg of bodyweight Intermittent fasting ( 2 meals a day without cutting down your calories) Creatine supplement ( 20gms for initial 5 days and then 3-5gms everyday ) Arginine supplement ( 3-6gms 30 minutes before workout on an empty stomach)
Phones definitely spy on you in some way. I would get videos recommended to me that I never searched up on any computer and only talked about to friends. I think the phones can also get information by the people's phones that are around you. I have had so many times where I've gotten recommend things it could never know unless it was spying on me.
@@Urek968 THE SPYING IS HAPPENING FOR A LONG TIME. AND THEY SHOWING US ONLY A PORTION OF WHAT THEY KNOW. AND THEY KNOW A LOT MORE AND IT IS BEING STORED AND USED IN OTHER WAYS.
I recommend everyone to find the book titled Testo 100; it goes deep into all of this, and it changed my life, btw its about 100 ways to naturally boost your testosterone
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
Does cod liver oil really help with joint pain ? It's hard for me to trust the sources because we dont know how long the fish has been out of the water before it's actually iced and processed in a timely fashion. My greatest concern is facility cleanliness and rancidity of the oil 😖🤔
Why do you have joint aches? I dont know how old you are, but I am 63 and I have zero aches and pains, I take hormone replacement and since then, I have no issues, compared to all my friends who don't take it. Have your hormones and thyroid checked. I'm glad I did.
@@Drbergone more thing sir, how to take creatine? Because it's been in the news from the beginning that take creatine with carbohydrates, dextrose or grapes juice for better absorption.... What's your advice on this matter? Please enlighten us...
45 years old, about 60 lbs. overweight with a natural weight of 140 lbs. I consume around 100-160 gr. of protein on my gym days with around 70-100 gr. on off days. My creatine use is around 5-7 gr. per day. I can see a substantial difference in just 2-1/2 months of regular exercise. I was 150 lbs with under 20% body fat before a back injury in 2017. Desperately trying to get my body back before it's too late.
I never recommend creatine when trying to lose weight unless you're doing tons of cardio because creatine requires you to drink tons of water that your body will hold. So much of your weight is water weight from creatine.
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20's and wearing shorts that I haven't been able to wear in over 25 years......and why do I still have shorts from that long ago anyway??? 😁
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I'm 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don't "lift weights."
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
I think the issue for most would be that if you're talking about like a 1-2 day fast or longer ... Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels. Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@@rotcaka I'm extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I'm 5'2" and 105 lbs. In my experience it's a myth that prolonged fasting doesn't build muscle, or at least the recovery phase of fasting.
After 40 years of training myself and others I have found that while there are many things that can effect muscle growth , the things that matter the most and far surpass everything else are 1. Consistency of effort over time in the performance of resistance training. 2. Adequate sleep. 3. Proper diet. Including consuming enough protein and avoiding excessive sugar. 4. Avoiding recreational drugs,alcohol and cigarettes. 5. Managing mental stress. Of course age, general health and genetics will vary results but as boring as this sounds it is by far the most effective way to gain muscle. Before some jackass mentions steroids just know they don't work well without the basic requirements I listed.
2 things from the perspective of a 23 year old long term lifter here. As far as i know, creatine does not need cycling, as it was earlier thought to decrease sensitivity for it if taken chronically, but was found to not be the case, and now is recommended in about 5 grams a day everyday always. Also the cold therapy gene expression thing seemed interesting and new to me, BUT if you go lifting and in the recovery period afterwards go cold therapy, you will decrease inflammation in the worked and strained muscle, which is a NEGATIVE for growth of the muscle, as inflammation occuring in the muscle is one of the many factors that initiate the growth and recovery of the muscle.
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram. 1. Creatine Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts. 2. Cold therapy Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories! Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation. 3. Intermittent fasting Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake-and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle. 4. Arginine Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out. Thank you Dr Berg! 💪😺🚬
Anecdotal: Creatine doesn't need a loading phase. Cold therapy will hinder hypertrophy. When i stopped fasting ,I started gaining muscle. Arginine seems to have a positive effect on hypertrophy. Cheers 🥂
I'm gaining muscle while fasting, but they are extended fasts once a month. So it's like a shorter bulk/cut cycle where I eat what I want for three weeks and then fast for one.
MANY PEOPLE WILL HAVE DIFFERENT RESULTS FROM MANY SUPPLEMENTS, THERAPIES, TECHNIQUES, BECAUSE OF MANY REASONS. THE STATE OF THE BODY IS ACTUALLY DIFFERENT IN MANY EVERY YEAR. AGE, HEATHY, PHYSICAL CONDITIONING LEVELS, MUSCLE, DIET, CALORIE INTAKE, PROTEIN QUALITY AND QUANTITY, AND FOOD THEY SHOULD NOT BE EATING, LEGAL DRUGS OR OTHERS, ALCOHOL, SUGARS, STRESS, SLEEP, EFFORT AND THE RIGHT PROGRESSIVE, STIMULATING TRAINING AND IT'S INTENSITY. OVERTRAINING AND OVER ENERGY SPENT. SOME DO NOT EVEN DRINK ENOUGH WATER. SOME PEOPLE DO NOT TRAIN FOR "HYPERTROPHY". SOME TRAIN WRONGLY WITH TOO MUCH EXERCISES, AND NOT CONSISTENCY. THEY DO NOT GIVE THE MUSCLE ENOUGH TIME TO RECOVER. THEY DO NOT FELL THE MUSCLE WORKING BECAUSE THEY CHEAT THE BIOMECHANICS AND APPLY PHYSICS AND LEVERAGE TO THE LIFTS LIKE POWERLIFTERS AND OLYMPIC LIFTERS USING MOMENTUM AND REBOUND OF THE WRONG PACE APPLIED. JUST BY GOING TO THE GYM DO NOT MEAN A THING IF YOU DO NOT REALLY LEARN HOW TO BUILT MUSCLE.
Here's one you wont hear very often, as a 16 year bodybuilder (always natural). If Creatine messes with your stomach take EFX Kre-Alkalyn its a PH buffered creatine that will never cause stomach issues or bloat (was a game changer for me) Put Spinach in your post workout protein shakes, it lengthens the time your body absorbs the proteins your body is absorbing post workout, People always say "make sure to take your protein shake within a hour of yoir workout" this lets your take in that and eat your 1st protein heavy meal within a 3 hour window of workout and it will change the game for you. Learned thous from some old body builders I trained with. Helped me tremendously.
People may say that but its unneccesary to take in protein asap. Glucose is more important and if you just take protein your body uses it as a glucose Source and Not for building tissue
Creatine upsets your stomach and won't absorb into your blood stream if it's not 100% dissolved in the water before you take it, and it's stubborn about dissolving. My stomach problems disappeared when I switched to creatine HCL because the scoops are smaller and it's more water soluble, plus I stir it into warm water so it dissolves more easily.
@@Durzo1259 that's cool. The ph balanced buffered creatine comes in capsules and I never had 1 stomach issue. It was recommended years ago in a Wright lifting magazine, I believe GNC still carries it. It's a fantastic product. I am actually back at it now, have gained 12lbs of muscle in the past 4 months, might be time to ad it back to the mix.
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
0:50 im glad you got this myth out of the way quickly . I was vegan for three years from age 15-18 and I was so skinny in those three years I didn’t gain any mass despite being in the gym. Once I started eating beef,chicken fish etc again my body started growing better.
Myth? Nah. I'm vegan, been in the gym for only 8 weeks and added 3kg of lean mass already. Your n=1 example doesn't make it universal, nor does this guy's dismissive attitude. Steak and eggs? I'll pass.
I work as an athletes coach and every nutitionist or doctor i speak with doesent recommend 100% vegan diet for athletes because plant protein is a lower quality protein than animal protein. @@the318pop
Lift more, eat more, rest more, sleep more. Blow it on just one of those and it won't matter what else you do. I think a lot of people look for secret tricks to avoid the first.
100% agreed. And i would say that a lot of times people can master the eating and resting aspect but they might not have the fundamental knowledge of just how hard and how much to train in the gym to produce muscle at its best potential. Reducing junk volume but pushing hard in your sets. Not overdoing it with drop sets or beyond failure reps and so on I'd say that these things build up a lot of fatigue for little to no extra gain and that's really what a lot of people miss the point about. A lot of people mistakenly think that going to the gym all days a week will get them muscles but that's simply not true since the body needs rest and high intensity training in appropriate doses
I’m a person that is kind of “sickly” because I have Young Onset Parkinson’s however I use both intermittent fasting and prolonged fasting with Clean Keto and it makes me feel so much better than eating all the time like a normal person. Definitely need to know what you’re doing when you have a disease or consult with someone who does know and have the skills to keep you on track so fasting can help. The Autophagy I get from it is unreal and staying in Ketosis keeps my central nervous system as calm as ever!
From my own research I discovered the optimal order for this: Idealy, you have to be at the end of a fast when you workout but if you workout in the afternoon, wait atleast 4-5 hours after the last meal to workout and do not eat before sleep. Before the workout, do cold exposure (from doing my research I discovered that there are downsides to cold exposure only if you do it AFTER the workout) then you workout and if you finished your workout at the end of the fast, then you eat.
Can you do a video on what all we should do for longevity? I know fasting is good and I’ve been hearing stuff about certain supplements but I want to know exactly in steps what I should do and I know you are the only person I can trust.
Longevity? God revealed everything about this, and about how to live healthy today. You can know it from the pen of Ellen G. White, God's last day prophet. No wonder the Seventh-day Adventists live 10 to 11 years longer than non-Seventh-day Adventists. That's due to their superior health habits. They were informed far in advance about healthy living years before these stuff like fasting, exercise, two meals only, non-smoking, no-caffeine came up only recently. They already know it. That's in their health books way back 1863. The Seventh-day Adventists are more than 150 years advanced when it comes to health, because God revealed many things to Ellen G. White. Read her. Her books are public and there's free online downloadable apps of all her writings.
6:00 this is true. During Ramadan while fasting my testosterone was rising. I could feel it and I got angrie when it did raise thats how I knew my T was getting high
I have/had a brain tumour, and I wanted to pack on some muscle quick, so I took some creatine for a while and my latest scans from the hospital show some "nodules" (not the origional nurocytoma that I healed from with I.F and keto) and felt some pressure in my head for a few weeks before I stopped. So i feel creatine can benifit you but if you have any type of tumour I'd maybe think twice about using it.
The 20grams he recommends seems excessive. Did he mean 20 g over 5 days = 5g/ day? I rarely ever take more than like 2-3 g/ day and usually just cycle on and off constantly. Sometimes 1 g, sometimes 3g ... Sometimes trace amounts. I've always supplemented in this way with multivitamins,etc. I feel it's more natural. The body would get random amounts of nutrients depending on the food source and time of year and what's available ... Hope You're doing well 🙏 ✌🏽 Thanks for sharing about contraindications!
@@rotcakaA typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days. This will be enough to ensure your muscle creatine stores are fully saturated and you're ready to start making increased training gains.
Be careful with creatine. I was only taking a half serving (I have a low body weight), and I got horrible cramping, first in my lower legs and then in all my extremities. You need to drink a ton on water to a avoid this as it pulls the water out of the extra-cellular tissue and into the muscles. It also builds up in your system and takes up to six weeks to leave the body.
A NFL player once told me that when taking creatin you HAVE to drink a lot of water because creatin will dehydrate you. That's probably what happened to you
Creatin, along side restoring your atp energy, sends water in your muscle. If you aren't drinking enough water you will of course have cramps. 3L of water should be enough if you are low body weight. Also don't listen to what this guy is saying. It isn't proven to cycle it and you should aim for 0,15g for kg.
@@martialchampagne I take 210 mg per day plus use magnesium spray directly on the muscles. My cramps were definitely from dehydration due to the water being pulled into the muscles from the creatine. I stopped the creatine about a month ago and it seems to be wearing off now.
Working out is the best thing you can start, because not only it will make your body looks better. But it will also show you how to be patient and never gave up in adversity.
Hi Dr. Berg, Excellent Info. I am a huge Fan, thank you for revolutionising Fitness/Health Industry for betterment. A question: I have never taken Creatine Supplements yet. So 20mg for 5 days ( 20mg every 5th day OR 4 mg per day for 5 days) similarly how to take 3 mg for 5 days??
Most just don't know how to apply progression properly, many just cranking the intensity out of wack and slowing overall progress. What you mention are subtle details that matter more after you are already getting steady progress.
Dr. Berg, I tried taking creatine before but it caused me break-outs which I didn’t like. I stopped taking it. I don’t know why my body reacts to it that way.
I’m wondering what you think of Netflix “The Game Changers” that showed studies of plant protein being just as good for building muscle as animal protein? And vegan athletes that claimed they could build muscle just as easy?
@Drberg 100% doc. Thank you. Meanwhile can you talk about how to tell if we should start taking vitamin supplements!? For example a relatively healthy person should take the supplements anyways?
L-Arginine does work. In the nineties I would take L-Arginine and L-Ornithine at a ratio of 2 to 1, because, I think it was the Ornithine converts to Arginine, and so at that ratio of 2 to 1 it balances out. It could be the other way around. It was a long time ago, but that is how it works or so I was told at the time. Also, nicotinic acid(niacin) B3 enlarges the blood vessels to carry more oxygen around the body when training. This will give a fuller and harder look to the muscles. This worked amazingly for me as a young man and still does today even though I took a long break from training. Great stuff 👍 ❤
here the best one. train everyday every muscle group till near failure. start with 5 days a week for 1h, introduce 6th day, pump up those workouts to 2.30h in the next few months, introduce 7th day, same routine, 8th day, and than go find out your limit. hormesis will kick in, you will be able to train 12-15 days in a row, same muscle groups, till near failure or failure, depends. than 1 day break, than repeat. that will make you look like on steroids, without even knowing their name. me and about 50 of us guys from a streetworkout park near my home, are doing this for 13-14 years now. no body believes we are not juicing. i hope ive helped.
@@David-ed1jm yeah, thats why youre average looking, cause the body follow your mind. and i train some 15y olds who are more developed than you. mentally and physically. so you see, the only garbage here is your brain. keep traning splits 😂
Dr. Berg. You have changed my family's life in many factors! Thank you for what you do! I have a question on creatine. There are so many options. If you were to consume creatine which one would you choose? Thank you!
uhm animal protein is made of amino acids, the human body breaks down long chain amino acida to make protein so how is animal protein better than plant protein ? its all amino acids
Hello. Unfortunately, Dr. Berg does not recommend specific brands, because he can't track the source and quality of materials they use. Dr. Berg is just directing you to the type of supplement that may help so you can begin researching it. -Dr. Berg's Support Team
The only benefit to eating meat over vegetables for muscle gain is that eating meat makes it easy to get enough protein. You really just need protein. So find a good vegan protein powder and you’ll be good 👍
The best coaches of tiny female gymnasts and muscular football players are fat old men. You don’t have to be a thing to know how to be it successfully, or follow a practice to know how to do it well. You can only gain muscle if you don’t train for it, and he doesn’t train
Wrong information about you "need" animal protein. That's straight up wrong. Proteins are made of amino acids which are different bricks to build a full rounded protein if all are put together. The reason why people say you "need" animal protein is because animal protein has great amino acid profiles which then we can see as a well rounded protein source. Since different plants have different amino acid profiles the logic conclusion is to put different proteinsources into one meal so you can balance out each plants amino acid deficits. For example lentils with sunflower seeds or beans with tofu. If you do this right there is no "low quality" protein source in plant based diets. Stop giving half cutted information I am building muscle on a plant based diet and there are many more who do it.
Good points. It’s probably easier with meat for most people. And for some they may react badly to for instance beans/legumes making it more tricky to get a good amino acid profile with plant foods. There may be some unknown factors as well, especially when it comes to micro biome. Some people have to give up vegan diets. Some even flip over to carnivore. If all you care about is muscles meat is probably a good recommendation. If you also care about overall health, longevity, environment, longevity, animal welfare etc, then it’s definitely worth focusing more on plant proteins. It’s not too hard.
1. High intensity exercise
2. Quality protein intake
3. Creatine supplementation
4. Cold therapy
5. Adequate recovery
Yep, I agree on taking out the intermittent fasting of the list as well.
Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day.
Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
taurine-beta alainine-carbs as well-adaptogens
6. Juice up !@@Crimin4L
No cold!
You are the first person I've ever seen on RUclips who correctly mentioned that you should calculate protein needs using your LEAN mass, not just your body weight. THANK YOU!
There are plenty of other persons who have done that.
@@aquamon17true. Mike mentzer
@@aquamon17plenty!
That’s true. Not a lot of people provide this information. I have provided many such useful tips on my channel including this method of calculating protein requirements. But it’s not English 😶
Dr.berg is getting more serious with his videos because of competition. ❤
Sleep and rest/recovery is key too.
Very key, I’m currently struggling with fatigue cus my sleep is poor
he didn't need to say the things everyone knows.
Dr berg never said that, so I am staying awake. Unless you are a doctor too?
@@deathorb that’s silly. Lol 😂
@garybritting1892 Dr berg is a great youtube doc.
1. High intensity exercise
2. Quality protein intake
3. Creatine supplementation
4. Intermittent fasting
5. Cold therapy
I judge people based on their contributions to others. Dude, you are definitely in the top 10 for this past few years. Changing lives, hearts and minds. Literally. 🙌🏼
Thank you for your message. Happy to help you all.
@@Drberghello Dr Berg, what would u suggest to build more muscle if a person is suffering from FSHd
Translate in Indonesian language please!!!
@@Drberg100% I watch u everyday man. You are doing something that is very amazing and I pray you continue doing this!!
Doc, as a Personal Trainer I have worked hard to study, study, study and break the perception of clueless muscle heads. Your information is a huge help in guiding others. Know that you are helping tons of others you will never even know about. Keep it up.
Why don't u just blow the doctor?? Wtf
If we are clueless, how did we get enough quality muscle (and attendant strength) to warrant the title ‘muscle heads’? Asking for a super well-educated, muscle head friend.
I'm 67 yrs old. Two years ago, after 15 years of sedentary lifestyle, I began working out while also doing intermittent fasting (16/8). I was over 40% bodyfat (most of it in visceral fat-in my belly). Fast forward to today, I'm 25 lbs lighter, my chest is 3" larger, my waist is 3" smaller, and I'm at 17% bodyfat (I'm now 6'1" and 195lbs). I can keep up with most all men less than half my age. I do not adhere to any particular diet; instead, I eat what I desire, but I simply count calories to keep within my BMR (Basal Metabolic Rate). I cannot express how much better I feel. Friends and family that haven't seen me for a while are amazed at the transformation. The other day, the two young women working the front desk of my gym stopped me, complimented me on my physique and asked my age. Their mouths were both agape when I told them. Great things happen when action is taken.
Seems to be it would still be wise to avoid foods that clog the arteries..
Good for you man. God bless you with even more health.
That's great brother!
How do you know their mouths weren’t agape because they thought you looked way older than the age you told them?
@@alexclare63 because one of them had just seen me do my pull-up routine of 12 pull-ups with my legs straight in front of me, followed by 12 Russian twists while holding myself at the top of my last pull up. Thats how I know. Thanks for asking
00:00 💪 Muscle growth is essential for movement, posture, and metabolism, and maintaining muscle mass is crucial for metabolic health, especially as one ages.
00:42 🥩 High-intensity exercise and adequate protein consumption, preferably from animal sources, are well-known methods to increase muscle growth.
02:42 💊 Creatine supplementation indirectly supports muscle growth by providing energy for high-intensity exercises, aiding in ATP recycling and recovery.
04:18 ❄ Cold therapy, such as cold showers or cryotherapy, can increase calorie burn, stimulate brown fat production, and enhance muscle gene expression.
05:56 🕰 Intermittent fasting, when done correctly, can stimulate growth hormone secretion and improve insulin sensitivity, potentially aiding in muscle growth.
07:08 💊 Arginine supplementation can increase growth hormone levels by inhibiting somatostatin, potentially aiding in muscle growth when taken before workouts.
Thanx man
Dr. Berg, I first started watching you in 2017/2018 primarily for your teachings on the Ketogenic diet, and I continued watching your videos because it seemed you kept up-to-date with the newest health sciences, and genuinely tried to teach us the best ways to be healthy, in all aspects of life. The presentation quality of your videos has gotten much better and I must say you yourself look much healthier! Congrats and thanks for all your time and effort spreading valuable knowledge with us!
Thank you very much for your continued support. Hope some of my videos helped you. Appreciate your message.
I'm nearly at the 5 month mark with strict diet and workouts. Really started seeing tremendous results when the cold showers were implemented daily. All natural keto diet, minimal snacking on seeds, kraut, and boiled eggs, steak for dinner. Sleeping deeply, and pain threshold is way up. I'm 45 and looking like Tyler Durden, and work 9 hour days with solid focus and energy, and able to push an intense workout in the evening. It's worth it.
Hello, these are outstanding results, congratulations. Would like to know more about your journey. Here is a link for you to share your success story. Looking forward to read it! 👉 www.drberg.com/add-client-success-story
genuinely curios 43m here in best shape of my life but still looking to improve... Ive really learned how to eat constantly to get my metabolism burning red hot. how has the cold therapy resulted in notable improvements?
I'm mid forties and look the best I ever have. Gym 3-4 times a week, lots of walking, eating super healthy although I do drink acolhol in small amounts 2-3 times a week. Finish off with a cold shower every day. I look at other guys my age who look at least 10 yrs older with a beer belly. One mistake I was doing at the gym is sticking to the similar weights week after week at 12 reps. Now started to increase weights considerably and doing 6-8 reps and starting to see big muscle gains.
How many sets are you doing?@@WeAreWatchingU
@@DrbergDoctor Berg, he told us that in his journey.He cut out seeds but I recall watching you for years telling us.That pumpkin seeds are extremely healthy.What's going on here???😮😗
Someone needs to compile this or Dr Berg has to write a book to preserve this knowledge
Its too important
Thanks so much for your support!
AI will !!!
Hi dr can you take creatine if your on high blood pressure meds, amolodopine @Drberg
Look nattokinase @@michaelkenny1326
They got this new thing called the internet. These things will never go away.
I swear Dr Berg is reading my mind with his perfectly timed videos.
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it's happened so many times now that I'm positive he's listening to us 😂
Happy that you found it useful!
@@DrbergOK so
when I train let's say push ups and I did 1 today cz that's my limits after 2 day I can do 2 or 3 that's because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn't eat protein and I see after month some more muscles that wasn't there befor one month without protein and I know what food have protein
You know so can you explain that
Same, I was just searching for ways to train without affecting arthritis and joints for my mum
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don't eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
short, precise with no side comments, i love this video, and the fact you are direct of what is needed. thanks
You forgot the most important is SLEEP. You grow when you sleep! 9 hours of sleep will make you grow much faster then 6
0.8 - 1.5g of protein per kg of bodyweight
Intermittent fasting ( 2 meals a day without cutting down your calories)
Creatine supplement ( 20gms for initial 5 days and then 3-5gms everyday )
Arginine supplement ( 3-6gms 30 minutes before workout on an empty stomach)
So weird, this is my first day back to the gym in 8 months and I get this video in my feed. Great tips and motivation! Thank you!
Phones definitely spy on you in some way. I would get videos recommended to me that I never searched up on any computer and only talked about to friends. I think the phones can also get information by the people's phones that are around you. I have had so many times where I've gotten recommend things it could never know unless it was spying on me.
RUclips works in magical ways doesn't it
220000 people watched so the chance that a few just stayed the gym is not surprising
@@Urek968 THE SPYING IS HAPPENING FOR A LONG TIME. AND THEY SHOWING US ONLY A PORTION OF WHAT THEY KNOW. AND THEY KNOW A LOT MORE AND IT IS BEING STORED AND USED IN OTHER WAYS.
I recommend everyone to find the book titled Testo 100; it goes deep into all of this, and it changed my life, btw its about 100 ways to naturally boost your testosterone
i find that ebook on your channel last month and buy it. I already feel changes
The testosterone book. How to increase your testosterone 100% naturally←is this book ？？
I have a million ways to make you a billionaire Hulk. The higher the number of ways needed, the least important it becomes.
#1: Testosterone replacement therapy
Pineapple 👍
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
Does cod liver oil really help with joint pain ? It's hard for me to trust the sources because we dont know how long the fish has been out of the water before it's actually iced and processed in a timely fashion. My greatest concern is facility cleanliness and rancidity of the oil 😖🤔
Investigate the use of supplemental boron. Incredible research supporting healthy bones and joints, treating arthritis even.
Why do you have joint aches? I dont know how old you are, but I am 63 and I have zero aches and pains, I take hormone replacement and since then, I have no issues, compared to all my friends who don't take it. Have your hormones and thyroid checked. I'm glad I did.
@@loneranger7573 Loneranger. Is your hormone and thyroid supplementation synthetic and or natural?
L-Citrulline over Arginine, anyday.
QUESTION: Would consuming arginine and/or creatine disrupt my state of ketosis?
We are lucky to hv u doctor around our times.... I hope future generations will have theirs doctor berg too.... A man with honesty....
Thank you so much for your support!
BLESSED!!
@@Rchelle_YAHsdaughter❤
@@Drbergone more thing sir, how to take creatine? Because it's been in the news from the beginning that take creatine with carbohydrates, dextrose or grapes juice for better absorption.... What's your advice on this matter? Please enlighten us...
45 years old, about 60 lbs. overweight with a natural weight of 140 lbs. I consume around 100-160 gr. of protein on my gym days with around 70-100 gr. on off days. My creatine use is around 5-7 gr. per day. I can see a substantial difference in just 2-1/2 months of regular exercise. I was 150 lbs with under 20% body fat before a back injury in 2017. Desperately trying to get my body back before it's too late.
you can do it…. There’s also another great healthy weight loss method if you would like to know what it is.
I never recommend creatine when trying to lose weight unless you're doing tons of cardio because creatine requires you to drink tons of water that your body will hold. So much of your weight is water weight from creatine.
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20's and wearing shorts that I haven't been able to wear in over 25 years......and why do I still have shorts from that long ago anyway??? 😁
At 53 you already consider yourself a old man. I'm 61 and I don't consider myself a old man hell no. :-)
@@BainsPummy Well.....let's just say I USED to consider 53 old.....but sorry....61 is old for sure! Lol
Keep them and wear with pride!
@@shawnlewis1918 Well that's your opinion, not me I can do and doing it whatsever a 20 year old can do. I'm sure proud of myself.Attitude matters
😂
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I'm 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don't "lift weights."
55 & my arms never looked better…lifting weights is not my thing but yoga, running, walks & good food work wonders.
Don't forget fasting induces your body to generate HGH high growth hormones
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
I think the issue for most would be that if you're talking about like a 1-2 day fast or longer ... Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels.
Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@@rotcaka I'm extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I'm 5'2" and 105 lbs. In my experience it's a myth that prolonged fasting doesn't build muscle, or at least the recovery phase of fasting.
After 40 years of training myself and others I have found that while there are many things that can effect muscle growth , the things that matter the most and far surpass everything else are
1. Consistency of effort over time in the performance of resistance training.
2. Adequate sleep.
3. Proper diet. Including consuming enough protein and avoiding excessive sugar.
4. Avoiding recreational drugs,alcohol and cigarettes.
5. Managing mental stress.
Of course age, general health and genetics will vary results but as boring as this sounds it is by far the most effective way to gain muscle. Before some jackass mentions steroids just know they don't work well without the basic requirements I listed.
Thank you for this knowledge sir. I wanted to hear this for a long time 🙏🏻
Tank
Am a logger..
Been 2 months no sugar...
I started to see benefits ❤
Dr berg the 🐐
First 💪
Facts!!!
@@FrancescoIannottaYT🙄🤢 SO? Also.... u were NOT 1st
@@FrancescoIannottaYTyour a DONKEY.... sooooo 😂
I appreciate your kind words.
2 things from the perspective of a 23 year old long term lifter here. As far as i know, creatine does not need cycling, as it was earlier thought to decrease sensitivity for it if taken chronically, but was found to not be the case, and now is recommended in about 5 grams a day everyday always.
Also the cold therapy gene expression thing seemed interesting and new to me, BUT if you go lifting and in the recovery period afterwards go cold therapy, you will decrease inflammation in the worked and strained muscle, which is a NEGATIVE for growth of the muscle, as inflammation occuring in the muscle is one of the many factors that initiate the growth and recovery of the muscle.
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.
1. Creatine
Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts.
2. Cold therapy
Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories!
Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation.
3. Intermittent fasting
Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake-and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle.
4. Arginine
Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out.
Thank you Dr Berg!
💪😺🚬
You are welcome, glad you found it helpful!
@@Drberg Arginine or Citrulline?
What are the best creatine and arginine brands for keto diet ?
Anecdotal: Creatine doesn't need a loading phase. Cold therapy will hinder hypertrophy. When i stopped fasting ,I started gaining muscle. Arginine seems to have a positive effect on hypertrophy. Cheers 🥂
I'm gaining muscle while fasting, but they are extended fasts once a month. So it's like a shorter bulk/cut cycle where I eat what I want for three weeks and then fast for one.
MANY PEOPLE WILL HAVE DIFFERENT RESULTS FROM MANY SUPPLEMENTS, THERAPIES, TECHNIQUES, BECAUSE OF MANY REASONS. THE STATE OF THE BODY IS ACTUALLY DIFFERENT IN MANY EVERY YEAR. AGE, HEATHY, PHYSICAL CONDITIONING LEVELS, MUSCLE, DIET, CALORIE INTAKE, PROTEIN QUALITY AND QUANTITY, AND FOOD THEY SHOULD NOT BE EATING, LEGAL DRUGS OR OTHERS, ALCOHOL, SUGARS, STRESS, SLEEP, EFFORT AND THE RIGHT PROGRESSIVE, STIMULATING TRAINING AND IT'S INTENSITY. OVERTRAINING AND OVER ENERGY SPENT. SOME DO NOT EVEN DRINK ENOUGH WATER. SOME PEOPLE DO NOT TRAIN FOR "HYPERTROPHY". SOME TRAIN WRONGLY WITH TOO MUCH EXERCISES, AND NOT CONSISTENCY. THEY DO NOT GIVE THE MUSCLE ENOUGH TIME TO RECOVER. THEY DO NOT FELL THE MUSCLE WORKING BECAUSE THEY CHEAT THE BIOMECHANICS AND APPLY PHYSICS AND LEVERAGE TO THE LIFTS LIKE POWERLIFTERS AND OLYMPIC LIFTERS USING MOMENTUM AND REBOUND OF THE WRONG PACE APPLIED. JUST BY GOING TO THE GYM DO NOT MEAN A THING IF YOU DO NOT REALLY LEARN HOW TO BUILT MUSCLE.
Great explanation, Dr Berg. Thanks for your helpful advice 🙏🏻
Thanks. Happy that you found it useful!
Here's one you wont hear very often, as a 16 year bodybuilder (always natural).
If Creatine messes with your stomach take EFX Kre-Alkalyn its a PH buffered creatine that will never cause stomach issues or bloat (was a game changer for me)
Put Spinach in your post workout protein shakes, it lengthens the time your body absorbs the proteins your body is absorbing post workout, People always say "make sure to take your protein shake within a hour of yoir workout" this lets your take in that and eat your 1st protein heavy meal within a 3 hour window of workout and it will change the game for you. Learned thous from some old body builders I trained with. Helped me tremendously.
People may say that but its unneccesary to take in protein asap. Glucose is more important and if you just take protein your body uses it as a glucose Source and Not for building tissue
Why put spinach in post workout protein ?
@@Angry_Lion I always did within an hour and then got a good meal in within 3 hours.
Creatine upsets your stomach and won't absorb into your blood stream if it's not 100% dissolved in the water before you take it, and it's stubborn about dissolving. My stomach problems disappeared when I switched to creatine HCL because the scoops are smaller and it's more water soluble, plus I stir it into warm water so it dissolves more easily.
@@Durzo1259 that's cool. The ph balanced buffered creatine comes in capsules and I never had 1 stomach issue. It was recommended years ago in a Wright lifting magazine, I believe GNC still carries it. It's a fantastic product. I am actually back at it now, have gained 12lbs of muscle in the past 4 months, might be time to ad it back to the mix.
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
Yeah, but no one even mention water.
Dr can you clarify to me, Dr Berg said 20gram for 5 days meaning take 20grams of creatine per day for 5 days consecutively or what?
Grams = g not gm
@@hellothere-b6q Nah, I'll take it dry.
Doesn’t sound too hard does it?!😂
I must say that I’m not surprised by any of these. Stretching, rest and recovery should be on this list
0:50 im glad you got this myth out of the way quickly . I was vegan for three years from age 15-18 and I was so skinny in those three years I didn’t gain any mass despite being in the gym. Once I started eating beef,chicken fish etc again my body started growing better.
Myth? Nah. I'm vegan, been in the gym for only 8 weeks and added 3kg of lean mass already. Your n=1 example doesn't make it universal, nor does this guy's dismissive attitude. Steak and eggs? I'll pass.
I work as an athletes coach and every nutitionist or doctor i speak with doesent recommend 100% vegan diet for athletes because plant protein is a lower quality protein than animal protein. @@the318pop
Same
Lift more, eat more, rest more, sleep more. Blow it on just one of those and it won't matter what else you do. I think a lot of people look for secret tricks to avoid the first.
Very true!
100% agreed. And i would say that a lot of times people can master the eating and resting aspect but they might not have the fundamental knowledge of just how hard and how much to train in the gym to produce muscle at its best potential. Reducing junk volume but pushing hard in your sets. Not overdoing it with drop sets or beyond failure reps and so on I'd say that these things build up a lot of fatigue for little to no extra gain and that's really what a lot of people miss the point about. A lot of people mistakenly think that going to the gym all days a week will get them muscles but that's simply not true since the body needs rest and high intensity training in appropriate doses
I have a bigger issue with the last😭😭😭
One more you forgot “ Bang More” 😂
So good to hear about muscles growth. I wish I knew this years back.
thank you for a summary in the video description.
You are very welcome!
Can you please make a video for a vascular necrosis of feet ?
What type of Argenin? L-argenin? Is 500mg tablett per day enough?
I’m a person that is kind of “sickly” because I have Young Onset Parkinson’s however I use both intermittent fasting and prolonged fasting with Clean Keto and it makes me feel so much better than eating all the time like a normal person. Definitely need to know what you’re doing when you have a disease or consult with someone who does know and have the skills to keep you on track so fasting can help. The Autophagy I get from it is unreal and staying in Ketosis keeps my central nervous system as calm as ever!
arginine down-regulating somastatin thereby indirectly up-regulating HgH is the kind of science I enjoy. and used to do back in the day lol
Can I start giving some to my son who is now 8 year old? Any side effects?
please dont, only give it to him when he turns 15 -17@@anyachong1870
@@anyachong1870why? let him grow naturally first, and by the 15 years of age if you think he is not growing then you need to think about this.
Thanks for the info is it for over 52's 🙃?
From my own research I discovered the optimal order for this:
Idealy, you have to be at the end of a fast when you workout but if you workout in the afternoon, wait atleast 4-5 hours after the last meal to workout and do not eat before sleep.
Before the workout, do cold exposure (from doing my research I discovered that there are downsides to cold exposure only if you do it AFTER the workout) then you workout and if you finished your workout at the end of the fast, then you eat.
Can you do a video on what all we should do for longevity? I know fasting is good and I’ve been hearing stuff about certain supplements but I want to know exactly in steps what I should do and I know you are the only person I can trust.
Longevity? God revealed everything about this, and about how to live healthy today. You can know it from the pen of Ellen G. White, God's last day prophet. No wonder the Seventh-day Adventists live 10 to 11 years longer than non-Seventh-day Adventists. That's due to their superior health habits. They were informed far in advance about healthy living years before these stuff like fasting, exercise, two meals only, non-smoking, no-caffeine came up only recently. They already know it. That's in their health books way back 1863. The Seventh-day Adventists are more than 150 years advanced when it comes to health, because God revealed many things to Ellen G. White. Read her. Her books are public and there's free online downloadable apps of all her writings.
He forgot anabolics...
💯
Anabolic steroid after So Many months forgot about pussy pussy😊
Yes anabolic is way to get our goals..not fake motivation that possible via natural alao
😂😂😂
Crybaby alert
6:00 this is true. During Ramadan while fasting my testosterone was rising. I could feel it and I got angrie when it did raise thats how I knew my T was getting high
Also hunger makes one more irritable
@@cursedinferno9904never if you can
What of kidney issues with creatine supplements intake Dr?
Just watched this again. Much appreciated from a gym bro
No problem. Hope my tips will help you.
@ 💯
Very informative in a short video, some of these facts are tried and tested!
Excellent, informative, and educating video on overall muscle growth and building!
Thanks a million;
Dr. Berg!
I have/had a brain tumour, and I wanted to pack on some muscle quick, so I took some creatine for a while and my latest scans from the hospital show some "nodules" (not the origional nurocytoma that I healed from with I.F and keto) and felt some pressure in my head for a few weeks before I stopped. So i feel creatine can benifit you but if you have any type of tumour I'd maybe think twice about using it.
The 20grams he recommends seems excessive. Did he mean 20 g over 5 days = 5g/ day? I rarely ever take more than like 2-3 g/ day and usually just cycle on and off constantly. Sometimes 1 g, sometimes 3g ... Sometimes trace amounts. I've always supplemented in this way with multivitamins,etc. I feel it's more natural. The body would get random amounts of nutrients depending on the food source and time of year and what's available ...
Hope You're doing well 🙏 ✌🏽
Thanks for sharing about contraindications!
@@rotcakaA typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days. This will be enough to ensure your muscle creatine stores are fully saturated and you're ready to start making increased training gains.
Literally just joined a gym. Perfect timing for this video.
Dear dr berg. I hear that creatine should be cycled on and off . What do you say about that? Thanks
"Veltrixia has the ultimate testosterone booster. Seriously, it made a huge difference for me!"
What that
@@Harsha-tt2gvthere's no such thing, his likes are boosted so just ignore his comment.
This is so helpful. Thanks, Dr. B 🎉🎉🎉
You're most welcome! Glad it helps!
Be careful with creatine. I was only taking a half serving (I have a low body weight), and I got horrible cramping, first in my lower legs and then in all my extremities. You need to drink a ton on water to a avoid this as it pulls the water out of the extra-cellular tissue and into the muscles. It also builds up in your system and takes up to six weeks to leave the body.
A NFL player once told me that when taking creatin you HAVE to drink a lot of water because creatin will dehydrate you. That's probably what happened to you
Try Kre - Alkalyn, it's a PH buffered creatine that will cause less issues, but you do have to at least triple up on your water with any of them.
Creatin, along side restoring your atp energy, sends water in your muscle. If you aren't drinking enough water you will of course have cramps. 3L of water should be enough if you are low body weight. Also don't listen to what this guy is saying. It isn't proven to cycle it and you should aim for 0,15g for kg.
I took 500 mg magnesium and the cramps disappeared
@@martialchampagne
I take 210 mg per day plus use magnesium spray directly on the muscles. My cramps were definitely from dehydration due to the water being pulled into the muscles from the creatine. I stopped the creatine about a month ago and it seems to be wearing off now.
Working out is the best thing you can start, because not only it will make your body looks better. But it will also show you how to be patient and never gave up in adversity.
Make a video how to come over glucoma and vision loss its a humble request.
best timing thanks Eric
You are welcome!
U r the beste Eric
I love your videos and your supplements. Recently had my blood work checked and everything was great, including my electrolyte levels.
Fantastic!
I follow Mike Mentzer HIT, and is given me ousting results.
Obviously with great nutrition.
Very interesting and very informative 👌 👍 🤔
Hi Dr. Berg, Excellent Info. I am a huge Fan, thank you for revolutionising Fitness/Health Industry for betterment.
A question: I have never taken Creatine Supplements yet. So 20mg for 5 days ( 20mg every 5th day OR 4 mg per day for 5 days) similarly how to take 3 mg for 5 days??
Excellent info! Thanks Dr Berg, you’re the BEST!
I appreciate your kind words.
The best doctor 💪🤝
I appreciate your kind words.
Amazing video, Dr Berg. Great explanation. Thank you ❤😊
Thank you kindly. I'm glad you liked this post.
Most just don't know how to apply progression properly, many just cranking the intensity out of wack and slowing overall progress. What you mention are subtle details that matter more after you are already getting steady progress.
Dr. Berg, I tried taking creatine before but it caused me break-outs which I didn’t like. I stopped taking it. I don’t know why my body reacts to it that way.
Yea dr b more on muscle growth deep dive etc, I know u have a lot of videos already but keep them coming thank u!!
I’m wondering what you think of Netflix “The Game Changers” that showed studies of plant protein being just as good for building muscle as animal protein? And vegan athletes that claimed they could build muscle just as easy?
Hi there. Please see here: ruclips.net/video/V6gjIwxszzM/видео.html
@@DrbergThanks bro!
I'm vegan and have put on plenty of muscle..hydration via fruit is just as important for me as protein
Really needed this.
Thank you kindly Dr Berg 😊
Very glad to be of help.
The first part got complicated real quick but i upvoted anyway :)
Thank you doctor for talking in Metric. The right measurement system.
No problem. Is the video easy to follow and understand?
@Drberg 100% doc. Thank you.
Meanwhile can you talk about how to tell if we should start taking vitamin supplements!? For example a relatively healthy person should take the supplements anyways?
❤ Thank you so much Doctor Berg 🙏
It was nothing at all.
Thank you Dr stay blessed 🙏🏾🙏🏾🙏🏾
Very glad to be of help!
Thanks for sharing ❤
You're so welcome!
Which brand of Creatine do you recommend ?
Dr Berg, what are some recommendations for GOOD sources of Creatine/Arginine supplements?
Good advice doc. I'll get right to it .thanks..
Thanks. You are very welcome.
Creatine raises blood pressure and causes increased aggression in some people. So listen to your body when taking this.
I just take 5g a day of creatine forever, i am 200lbs lean and it works for me, so much easier
L-Arginine does work. In the nineties I would take L-Arginine and L-Ornithine at a ratio of 2 to 1, because, I think it was the Ornithine converts to Arginine, and so at that ratio of 2 to 1 it balances out. It could be the other way around. It was a long time ago, but that is how it works or so I was told at the time. Also, nicotinic acid(niacin) B3 enlarges the blood vessels to carry more oxygen around the body when training. This will give a fuller and harder look to the muscles. This worked amazingly for me as a young man and still does today even though I took a long break from training.
Great stuff 👍 ❤
Is it ok to take arginine with blood pressure medication
here the best one. train everyday every muscle group till near failure. start with 5 days a week for 1h, introduce 6th day, pump up those workouts to 2.30h in the next few months, introduce 7th day, same routine, 8th day, and than go find out your limit. hormesis will kick in, you will be able to train 12-15 days in a row, same muscle groups, till near failure or failure, depends. than 1 day break, than repeat. that will make you look like on steroids, without even knowing their name. me and about 50 of us guys from a streetworkout park near my home, are doing this for 13-14 years now. no body believes we are not juicing. i hope ive helped.
I heard we should have rest day every week
Who the he'll has time for this? You gotta be kidding right. I have young kids and a job. I exercise almost every day but 2.5 hour per day is mental.
What a load of garbage.
@@David-ed1jm yeah, thats why youre average looking, cause the body follow your mind. and i train some 15y olds who are more developed than you. mentally and physically. so you see, the only garbage here is your brain. keep traning splits 😂
Ice bath will shrink something.
😂😂😂
Hey Doc. Chris Hemsworth was a vegan and so is his trainer. Sarina Williams and many other vegan have built and/maintained muscles as well. 🤔
Yes I can attest!
Finally. Someone with knowledge. He’s spot on.
Dr. Berg. You have changed my family's life in many factors! Thank you for what you do! I have a question on creatine. There are so many options. If you were to consume creatine which one would you choose? Thank you!
Creatine causes more rapid hair loss in those already disposed to male pattern baldness, due to creatine raising dht. 😢
uhm animal protein is made of amino acids, the human body breaks down long chain amino acida to make protein so how is animal protein better than plant protein ? its all amino acids
Cold therapy only on days you're not going to the gym imo
how does creatine effect us on a Keto diet? is it ok to use as a supplement? i see carbs on the labels.
Please recommend any brands to get creatine. Thanks
Hello. Unfortunately, Dr. Berg does not recommend specific brands, because he can't track the source and quality of materials they use. Dr. Berg is just directing you to the type of supplement that may help so you can begin researching it.
-Dr. Berg's Support Team
Is there really no way to build muscles as a vegetarian?
Pain
Eggs and nuts
Depends how big you want to be.
The only benefit to eating meat over vegetables for muscle gain is that eating meat makes it easy to get enough protein. You really just need protein. So find a good vegan protein powder and you’ll be good 👍
why you make your life hard 😂😂
Asking this guy how to build muscle is like asking Lizzo how to lose weight.
The best coaches of tiny female gymnasts and muscular football players are fat old men. You don’t have to be a thing to know how to be it successfully, or follow a practice to know how to do it well.
You can only gain muscle if you don’t train for it, and he doesn’t train
Wrong information about you "need" animal protein. That's straight up wrong. Proteins are made of amino acids which are different bricks to build a full rounded protein if all are put together. The reason why people say you "need" animal protein is because animal protein has great amino acid profiles which then we can see as a well rounded protein source. Since different plants have different amino acid profiles the logic conclusion is to put different proteinsources into one meal so you can balance out each plants amino acid deficits. For example lentils with sunflower seeds or beans with tofu. If you do this right there is no "low quality" protein source in plant based diets.
Stop giving half cutted information I am building muscle on a plant based diet and there are many more who do it.
Good points. It’s probably easier with meat for most people. And for some they may react badly to for instance beans/legumes making it more tricky to get a good amino acid profile with plant foods.
There may be some unknown factors as well, especially when it comes to micro biome. Some people have to give up vegan diets. Some even flip over to carnivore.
If all you care about is muscles meat is probably a good recommendation. If you also care about overall health, longevity, environment, longevity, animal welfare etc, then it’s definitely worth focusing more on plant proteins. It’s not too hard.
Between this guy and Barbara Oneil. How can you not know?
where do I get some questions answered?
Please clarify.. per meal? Per day?