The Post-Workout Anabolic Window (MYTH BUSTED with Science)
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- Опубликовано: 2 авг 2024
- Is there any scientific truth to the "post-workout anabolic window"?
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IN THIS VIDEO ▹
Scientific References:
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pmc/arti...
‣ www.ncbi.nlm.nih.gov/pmc/arti...
‣ www.ncbi.nlm.nih.gov/pmc/arti...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ journals.sagepub.com/doi/abs/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
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I'm 5'5, 174 lbs 
Развлечения
It may be bro science but I’ve found having 6 kiwis and 2 shots of vodka within 30 minutes of my last set has clearly led to no muscle gain but makes me a happier individual
Hey, Travis S, bro you need to start your own channel. Bet it'll go venereal!
"Twoooo shots of vodka"
Homo Quantum Sapiens wow what a jackass
venereal!?
I laughed out loud
Are you trying to tell me that butt chugging a whey protein shake after every one of my workouts for the past 5+ years has been pointless?! I have been living a lie...
Houston Jones ehhh that a bunch of new agey, millennial malarkey. I butt chugged, my father butt chugged and his before him and we all made respectable gains
i eat my own shit since i eat so much protein my poop also has a lot of protein so it’s like free protein
For example?
Soy = Estrogen though?
no not really because it still goes towards ur daily protein and calories however it wont give thoese so called anabolic window benifits as that comes with eating through out the day
Thanks jeff!! Nothing is better than free education! 🙏🏽
Ryan Nnnn You pay for it by watching ads ;)
Nothing is free.
people tend to retain the least when they've given nothing for it.
Wrong. Education you pay into like seminars and coaching is worth far more because you're more likely to take action. Boom.
Getting paid while getting free education is better than just getting free education. Lol
Better late than never/Tuesday? Hope you guys enjoy! Was awesome getting to meet many of you at the LA Fit Expo this weekend!! I appreciate everyone who came out to say hi!
dammm bro your a fluffy midget now :O
Jeff Nippard When are you releasing the FULL Body Workout program
Jeff Nippard so sad I had to miss it! Work is having a blackout right now for personal training :(
Jeff Nippard hey thanks for greit vids. Sorry to først time comment critically, but I wish you wouldn’t “spoil” the answer and instead answer the question with the video, like when you made the vid about steroids. Again, thank you and keep up the excellent work!
Damn Jeff im really loving this new series too much than i would admit
Jeff, please do a vid on the science of supersets/dropsets. Whether they do activate different muscle fibers or whatever
Hey man! Jeff already did a video on this a few back! Just browse his videos to find it. Its very informative :)
Aaron Thorne silly me, should have looked first!
Look up “picture fit” on RUclips, he strictly uses science and medical journals and did a very thorough explanation
He did a video on supersets, but didn't cover dropsets. PictureFit did a good video on dropsets, though - long story short, they compared a standard 3x10 approach vs 1 set + 2 dropsets, and the 3x10 built more strength whilst the dropset approach built more muscle over a 6 week period.
So if I don't eat 1 sec after my workout I won't whittle away? :p Thanks for sharing the truth!
The digestive process alone takes several hours. Even if you ingest protein immediately after working out, it'll still take a lot longer than 30 minutes for it to be broken down and absorbed.
This is why protein shakes are so important.
@@ianbattle8990 whey absorption rate has been estimated to 10g per hour. If you chug 30g of whey, it'll take atleast 3 hours for it to fully absorb in your body. I think equally splitting your protein intake throughout the day is more important than chugging max amount of protein in one go.
@@AllenBaby7 for me this sounds like getting proteins in before the workout is more important, so that it is available afterwards
Hogwash. I’ve taken Wal Mart brand protein and shit it out within 25 mins. Doesn’t take long to pass through the system . 🤣
@@jasoncortez1238 that was whatever you ate before bud
Love this series in addition to science explained bro such valuable content
Matty Fusaro thank you man!! Looking forward to following your lean bulk as well
Matty Fusaro hgsjdgdvfeitujyzuputhhtyrhgguhdytt.l
This has to be one the best explained videos I have ever watched. Your citing of sources and use of peer reviewed and scholarly articles is so awesome and will make it impossible for people to deny the validity of your argument. Great work man I love videos like this and people like you who actually do their homework
Jeff do the myth on soreness and how people associate it with muscle growth
Ryan Heydari yes please! I’ve heard so many people say this
Yes! I mean low key mentally I associate it with muscle growth. Which I’m sure is wrong 😅
Its not necessarily wrong or right, simply put, you are sore because of lactic acid being pumped into the muscle, which is the 3rd in row energy source after glucose and ATP is depleted in muscles, soreness after a workout could mean that you changed up your workout therefore shocking the muscle/hitting it harder than it expected, provided you eat sufficient food, you will recover, and get stronger/adapt to new stress, so in a sense soreness will lead to muscle growth.
One thing to keep in mind though is that if you are constantly sore, then it means you are eating shit / not eating enough and this type of soreness is usually associated with over-training, which on the other hand will be the exact opposite of muscle growth .... also when sore, make sure to stretch properly/foam roll to increase blood flow to the muscles to help nutrient intake and ''flush out'' the lactic acid, (Cold showers after working out help mask the soreness from lactic acid btw ;) hope this helps :)
This one would be good, along with alternative ways to gauge the quality of your workout that isn’t soreness!
Ryan Heydari there are three pathways that cause our body to make the muscles grow.
1 mechanical tension (sets with moderate weight)
2 metabolic stress (lactic acid buildup)
3 muscle damage (controlled heavy eccentric)
Dropsets is a way to cause more 2.
Supersets is a way to use 1, 2 and 3.
Thank you for starting this new series, as someone who just started weight lifting in 2017 it's easy to get wrapped up in what information is just spewed out online, and having a scientific approach to things without having to spend 8 years digging through different studies makes my life so much easier!
Not a builder or trainer here, but a health scientist especially interested in preventive and lifestyle medicine. This was a great nutritional scientific video. Real quality analysis. Subscribing!
i learn so much from you, jeff! i feel so comfortable and confident with taking notes on your videos and teaching to others because you back everything up with SCIENCE. THANK YOU!!!!
Jeff for real, this channel is getting so good. I've been subscribed for a long while and you've made nothing but improvements. Definitely my favorite informative fitness channel period.
Saw your re-post on IG. Dude your videos are much appreciated and I LOVE that you don’t use click-bait to get views. Keep it up, man! Wanted to just drop you a comment & say thanks!
Jeff, been checking out your videos for sometime now, and just recently subbed. The information you provide is very informative and love the fact that it's backed up with scientific research. Music is pretty dope too. Much continued success.
this new series is cool
are cool* but yea, was a really good idea
I'm not too knowledgeable on this kind of stuff but doesn't post meal food/shake still take a long time to be processed by the body? Like by the foods chewed, digested, absorbed, glycogen stored in Kidneys and muscles doesn't it render the whole post work out meal pretty useless for the work out just completed.
I've heard it's got a lot more to do with what was consumed 24-48 hours before that really matters?
E.G. a steak eaten immediately after a work out, how long realistically until it's been fully processed and is ready to build/repair muscle?
Is there any truth to what I'm saying? Any advice would be welcome, thanks guys
@@pauljansen6650 I do believe there is truth to your statements and I can relate to your thoughts.
It obviously takes some time for the food to be digested and the nutrients it is composed of to be released into the bloodstream.
With this in mind, simple carbohydrates(eg. sucrose, lactose, etc.) and readily available amino acids (like in a whey powder supplement) will pass to the bloodstream much faster and, therefore, they will sooner be available for anabolic processes (one of them being MPS).
But even in the case of more complex foods, the sooner they are consumed the sooner they will be used by the body. Whether quick absorption of nutrients maximizes MPS I cannot tell, but I can safely believe that at least it secures there are enough resources in your body to assist the process, especially if pre-workout meals are poor/inadequate (eg. when training in the morning).
At last, I advocate we should trust our gut in cases such as these. Hunger and (especially) appetite levels are elevated after a training session, this is a way of our bodies telling us it is a very good idea to eat right now ;)
Don't read my name damn I thought the nazis we’re defeated in 1945. BTW, his sentence is not incorrect. The word ‘series’ can be either singular or plural, depending on usage.
Don't read my name are you dumb or stupid
Hey Jeff! Maybe you could make a video addressing macros, including the functions of carbs, fats, and proteins, and how to set up a diet involving these to meet certain goals (cutting and burning fat, bulking and building muscle etc). There's not a clear source of this material anywhere else, so would you mind addressing it?
Huge fan of the channel. Your level of nuance and scientific rigor is unparalleled in the fitness youtube space (but to be fair, I like steph's channel too... 😊). This mythbusting series is an awesome addition, and I can't wait to see what comes next. Keep it up bro!
Jeff you have my utmost respect, thanks for all the reading you do to provide excellent short and sweet videos that empowers us lifters with the knowledge to make gains! Glad I got to meet you and Stephanie in LA as well. :)
Busting some cardio myths would be good!
Dan Jackson such as?
Nobody do cardio
Ya I would like to know how true or scientific evidence of fat loss from HIIT v.s. low steady cardio( Heart rate of 125-140)
I know that HIIT cardio is more calories burned but that doesn’t mean pure fat loss. Low cardio(muscle sparing) but is it true fat loss as well?
p7reston777 my lecturer at uni did a study comparing HIIT to steady state (40min). Long story short, HIIT isn't all it made out to be
Elliot Tarrant Such as "your body burns muscle when you do medium intensity cardio i.e. jogging. But burns fat when you do low intensity cardio such as a brisk walk or HIIT training" I'm not saying this is a myth, I would just like to know if it is or not
Seriously, such good content. All the time. So glad you've grown so much on here, you deserve it! And for a myth buster idea; best cardio for fat loss (always torn between steady state, HIIT etc! And what's actually most beneficial and most efficient for fat loss!) I guess it's not a myth, but still a decent video idea?😂
I stumbled upon your channel through these videos and subscribed immediately. It's incredible (and rare) to find someone having a nuanced scientific argument on these topics. Much appreciated.
Hey Jeff! Great video as always! Can you make a video on static and dynamic stretching, and when to use them (before, after, or during a workout)?
I remember reading muscle magazines back in 2008, explaining things like how you should have a protein shake with carbs sitting next to your bed and drinking it 10 second upon waking up to stop the catabolic state and build new muscle. Gosh I wish RUclips was around back then.
Marco Rodriguez RUclips was out several years before 2008.
Your videos are exactly what the fitness industry needs, science-based information with tons of studies and evidence. Keep it up with the great quality bro.
Great video Jeff. Do you have any videos covering stretching, recovery or foam rolling techniques? Thank you for all your amazing content.
I have always thought this myth was started by gym owners trying to sell protein shakes. Having said that, I drink it immediately after I lift just to be on the safe side lol. I also enjoy having something taste good after a hard workout, but the point is to get your protein throughout the day and nothing is easier than consuming powder especially since I am trying to get lean where I am not going to eat as much.
The level and quality of research analysis you do is very much appreciated! As a science major in college I know how time consuming and difficult it actually can be. Thank youuuu
Yes, let's just forget about the evidential proof that leads to the conclusion that he's wrong in his analysis in this video.
This is a great series you’ve started!!! I LOVE it. Super easy to understand.
Fantastic. First video of yours I watched. When I saw the setup, I thought the audio was going to be 💩. Great job in having quality audio and explaining the science.
Awesome video Jeff!
This is an actial fitness vlog. Not those self centered vlogers who talks more of themselves.
Eric Martinez Rivera Well, he does those too.
Not in this video.
talk*
Eyes popped out of my head on the Back to the Future clip at 4:58.
Thanks for your work Jeff. I've had my first year of consistency without seasonal lapses, and your information is helping me maximize the limited time I have to lift.
Jeff, I've been following you for a while now and I've always loved your content. Are you ever going to release a full 8 or 12 week program for bodybuilding? I've been using Starting Strength now for 3 months and have built myself a solid Base in terms of strength, but now I want to add some size. Thanks
Jeff I'm so glad I got to meet you, Steph, and rashaun this weekend. You guys were great, you probly don't remember but sorry that I pushed you while we were talking on Saturday btw
no need to apologize, the push you gave him wouldn't have affected him and his extremely low centre of gravity.
Oh god that was brutally funny.
Kai Sutton Gottem
I’m guessing Rashaun is black
Fat Boy ,only blacks put Ra,La, and duh in front of white people names and call it there own,sounds like cultural appropriation to me.
After around 13 years of lifting weights, I truly believe that it's all about LISTENING to your body. At times, I wouldn't feel hungry after a 1.5-hour workout, so I wouldn't eat till 2 hours later, and I could feel the gains. Other times, I've felt hungry after a 45-minute workout, so I'd eat right away.
However, when I've forced myself to eat after a workout, while I wasn't hungry, I'd feel bloated like a potato. On the other hand, if I happen to be hungry and my meal was delayed, I'd feel very weak and lose my pump. Just set yourself an amount of calories (protein, carbs and fat), and eat when your tummy tells you to. Don't force yourself to eat, but don't starve yourself, because when you're at that perfect equilibrium (listening to your tummy), your body and muscles will respond to your meal very efficiently.
I also don't believe in the bulking phase, I think it was a terrible mistake and a waste of my years. In my experience with lifting, if you eat enough food (without purposely bulking/cutting), you will progressively gain the same amount muscle that you would from bulking/cutting, and you wouldn't have to deal with being fat for a whole year.
.
100%
💯
You are a wise person.
@@impeccable8582, cheers!
Hi Jeff, love your videos keep em up. I was wondering what's your take on fasted cardio and would you recommend it?
So good as always Jeff! Please do a video on running! Lots of videos and articles say going for a run is useless and bad for you, but I like running! I would take your word over theirs, thanks!
I work with many clients that fear eating after 7. Can you do a video about food timing and why the total daily calories matter more than when they are eaten (besides the meals surrounding a workout, I understand the importance of those). Love the new series!
do your clients see you as incompetent or something?
No it matters.
Eating after 7 is cringe!
Wish you could do these for my uni course topics that I dont attend
Great video brother! Love these myth bust Monday’s!🙏🏽
Jeff, your videos are the bomb! Ive taken so much great advice from your videos when it comes to planning my Program/Nutrition. I’d love to see you tackle the Daily Protein Intake Myth. Do we really need 1 gram per pound of body weight or is less effective enough to stimulate MPS or should we possibly be consuming more that that? I’d love to know what the literature says
Myth that eating before bed makes you fat
ZacPloskiFitnessFan it will cause digestion problems
Iskandar Shah it will not. It may even be better, since digestion might slow down (because no movement?..) to absorb more. Or maybe this is a myth too and digestion speed is same.
He already did a video on this
Awkward Gecko I do not get this... y'all were butt hurt that one of the Paul brothers was making fun of suicide. Yet we have the same people encouraging suicide... damn hypocrites😂. And no I am not 12 nor do I watch any of those youtubers cancerous videos.
It does
Hey Jeff, what about the blunting cortisol effect? Wouldn't a post workout meal with carbs and protein blunt cortisol leading to faster adaptions/recovery? that could be a factor for people training closer to their maximum recoverable volume and people who train multiple sessions in a day.
Started watching your channel recently and I must say you are super helpful and have an overall great vibe going on. , Kudos 😊
Hey Jeff!! Love your videos, and Stephanie's too :) Could you do a video on whether eating carbs and fats in the same meal leads to greater fat storage please? Been trying to read up online, but can't really find anything conclusive...
You should do foam rolling next!! I want to know if I spent $20 on something useful.
Luke Osvatic i do it everyday
You did, allow me to share some anecdotal advice. When I first bought mine, I used it practically everyday. Then I got lazy and stopped using it altogether until one day I was suffering from DOMS after an intense squat session, I decided to roll out my legs and immediately way better. Foam rolling helped alleviate the soreness and allowed my legs to recover quicker than usual. These days, I only foam roll when I’m hurting. Side note, I use a lacrosse ball to roll out my erectors after intense DL sessions.
Its worth. Similar function as using a hitachi on your tight sore spots. Circulation and movement is better than basically limiting your movement because its sore.
Just get some 3 inch diameter pvc. It works better too
foam rolling works as a recovery tool but is very timetaking. But as a mobility tool it doesn’t work that well. It might ”open” you up but doesn’t improve the true rom of your muscles
I agree Jeff many people forget the pre workout meal and how much protein they intake in that meal. It would be hard to quantify exactly when they need to consume protein after their workout. I personally try to eat protein within 45 -60 mins after a workout but everyone has different schedules so to each their own. Great video Jeff!
Nelson Wise but the food won’t be digested for hours
BRRRO! You are amazing... if there´s something i hate the most is people telling em to do stuff when they can´t even explain why... it´s just ridiculous. Thank you for making great informative videos! You helped me a lot with the "training with science" series. It´s impossible to say you don´t put effort in your videos cause searching for all those studies... thats´s just incredible. Keep up the awesome work
Dude I love your videos and I just started your back program. Thank you for all you do and may you continue to be blessed. Can u make a resistance training video bcuz I here it a lot but don't see much of it.
Will be sure to watch this during breakfast tomorrow #PTAschoollife
Casual monday night drinking game...take a shot everytime Jeff says hour 🤣
Your videos are awesome. Thank you for making them. Articulate, informed, and motivational! Keep it up, man!
Finally, one of the biggest myths "sort" of busted! I totally agree with you Jeff, and based on what I've been reading and the stuff you presented, total protein intake over the course of an entire day is much more important than a single narrow anabolic window. Loved the Back to the Future clips ;) Keep at it, you're channel is off the charts! Thanks
@Jeff Nippard ,
How does , fat burners vs fasted workouts sound like, which of the two of them are better or recommended to do to loose body fat percentage ? #myth option ?
Don't do either. I mean, train fasted if you like it, but it doesn't really matter in the grand scheme of things. The calorie deficit is your main priority, meal/nutrient timing is way further down the list.
Fat burners: When you spent $50 just to sweat
the body types myth .. somatotypes
I'm not too knowledgeable on this kind of stuff but doesn't post meal food/shake still take a long time to be processed by the body? Like by the foods chewed, digested, absorbed, glycogen stored in Kidneys and muscles doesn't it render the whole post work out meal pretty useless for the work out just completed.
I've heard it's got a lot more to do with what was consumed 24-48 hours before that really matters?
E.G. a steak eaten immediately after a work out, how long realistically until it's been fully processed and is ready to build/repair muscle?
Is there any truth to what I'm saying? Any advice would be welcome, thanks guys
Paul Jansen
Glycogen is primarily stored in the muscles and liver, think of the kidneys as the ultimate filtration system (balances water and salts)
The glycogen reserve is broken into glucose for energy when blood sugar/glucose levels drop. A hormone called glucagon induces this liberation of glucose from the glycogen.
So what you eat prior to training is important because the un used glucose is stored as glycogen, which can be used pre-intra-post workout.
Fatty foods slow down rate of absorption but whey protein shakes are absorbed quickly, the amino acid enter your blood stream within 30min. A steak could take longer, around an hour, but I am not 100% certain.
Somatotypes are not a myth. Somatotypes refer to bone structure - everyone has different types of bone structure. Some are more mesomorphic, others are ectomorphic. Mesomorphs tend to have wider shoulders, larger wrists, and ankles. Ectomorphs tend to be tall with a rectangular body shape.
It's good to be clear that body composition and somatotypes have no correlation. It is possible to be a fat ectomorph due to having a high body fat; which would make others mistake them as an endomorph.
So what does this all mean? In referal to weightlifting, mesomorphs are able to pack on larger muscles and an X frame due to their wider bone structure. The place where Somatotypes shine is when it comes to other sports; some bone structures favor different sports. For example, high jumpers benefit from an ectomorphic frame - as they are lighter and taller. In turn, Endomorphs fit the position of Prop in Rugby better than an Ectomorph due to their larger, heavier frame.
Bullshit. Somatotypes is a myth
They are not a myth, but a generalisation which is mostly correct.
Hey @Jeff Nippard pretty nice & short but informative video ✌🏼 I was about to ask for post carb intact which watching the video and you’ve explained it so nicely but kind of confused that why most of the bodybuilders and athletes used to take fast digesting carbs like waxy maze, dextrose, vitargo etc with post workout protein ?
Shit was supposed to go to LA this winter but some things came up and had to cancel my plans a few weeks back but would have been cool to meet you at LA Fit Expo bro! Been checking out your channel a few weeks now and the content is awesome and I really appreciate you taking the time to explain all of the research and articles you have found to help us better understand eating and fitness as a whole!
Jeff have you done a video on optimal training time?
Upcoming video on sufficient protein intake! YES!
I've been trying to find the right number for someone like me who is trying to gain muscle while losing belly fat but all these 'calculators' online come up with different results.
Great video Jeff
Marco Andre he already has a video on that. He explains how much protein and how much deficit you should be in :)
Marco Andre eat more carbs, less fat, more fibre, less junk and as much as you want.
Challenge22.com
You really don't need someone to explain this stuff to you. Most of this stuff that this guy is spewing is just adding to supposed myths and such. This video is completely wrong. His analysis completely defies evidential proof that goes against this video.
As far as your protein intake, just eat a lot of protein. You don't need to count it. Just make sure you're getting enough. Drink your protein shake after your workout. Drink one on your days off. And make sure that your meals are high in protein. And you'll be just fine. If you're looking to really get big, eat a lot of cottage cheese in between. Stuff like that. It's simple. And we should keep it simple.
Subbed, watched a few of these research based discussions and I really enjoy them. Good work.
I love your videos brotha. Keep them up. They help alot by the way.
How long it takes connection tissue recover and how to improve its strength and recovery
Conner Knipp strengthening connective tissue usually happens from weight training to go more into it it's the weight stretch. As preacher curls with a pause at the bottom is a good example. For recovery is high fast reps with bands west side athletes do at least 100+ band push down. Which skips eccentric and focus more on the concentrate to bring blood to the tendons.
Which connective tissue? Bone, cartilage, blood, tendons, fat, etc?😆
Myth/fact/conspiracy. Jeff stopped deadlifts/squatting because his hip drive was breaking Stephanie
I'm from Brazil, bro. Nice job. Your channel is a stronghold of good quality content.
These videos are not only great inform edibles but fun. I look forward to more of these on Mondays. Thank you too for taking the extra time to make this during the LA Expo. Steph and Rashaun too!
Thank God it's a myth, I can't even get home in the said window
😓
What about ingesting fat post-workout? Does it have a negative effect or does it ultimately not make a noticeable difference?
Chocolate milk is the bomb post workout. Then a meal 1-1.5 hours later!
Fat slows digestion process.
IDK much more than that because I'm part derp
I LOVE the exercise science and science based content you post. Please keep it up!!!
Jeff I love your videos. Please could you do one about when/what carbs to eat on a cut. Like how long to wait to eat after fasted morning cardio etc.?
Science explained on your hair
Science can't explain that. We are not sure if his hair is supernatural or some form of alien life.
Ever since I found this out about a year ago I haven’t had a protein shake since, I used to use them to hit my anabolic window so I could take them to the gym with me but now I would rather just have the calories from the protein shake free so I can eat more and manage my diet, especially my micro nutrients more effectively for better overall health. Does anyone know if these studies are relatively new? Because I was CERTAIN the window was truth and got information about it from multiple sources and honestly I’m a little mad that I fell for it.
Daniel Hiscox look up Serge Nubret. Arguably the best physique of all time and he at 2-4lbs of horse meat all in one or two meals a day. Basically intermittent fasting. I started it about 6 months ago and have never felt and looked better while packing on lean mass
Daniel Hiscox the whole "anabolic window" thing was started, or at least advertised/made popular, by people selling protein. Thats an interesting thing to think about. I only have protein shakes for convenience mainly. Real food is always better when you can get it.
Joshua McLean Super interesting! Thanks for the info man 👍
Good info, Jeff. I’d be curious to see how Intermittent Fasting would affect this data. For instance:
0400 wake up
0430 black coffee, apple
0500 gym
~1700-1800 fast break, remainder of daily calories consumed
This is an eating and training schedule that I’ve followed for around 2.5-3 years now and I don’t think the progress I’ve made is any better or worse than anyone else’s, but I’m curious as to if moving up (at least) protein consumption closer to the “post workout window” would have a significant effect.
I've read articles about it and your videos just make everything that much better. Thank you.
Can you do a video on sleep? I'm supposed to be getting 9 hours a night but I tend to only get 4.5 because of school. Can you make a video on just how much insufficient sleep effects gains?
Chris Kozub At least 24 hours a day
arnold trained for 4-5 hours a day, and slept 6 hours a day, to anyone saying you need more his response was to sleep faster.
Anyway 6 hours is more than enough sleep unless you are a lumberjack that works 16 hours a day
Sleep faster
Larvitar Dratini A LOT. You dont always need a full 9 hours of sleep but you need a min. 7-8. Its JUST AS IMPORTANT as nutrition and training.
Marko skylar everyone is different. 7-9 is recommended, some people may get away with 6, others may not. Younger people need more sleep as well. If you are a teen and training definitely try to get 8 hours of sleep.
Deadlifting release growth hormone. Myth or nah?
J ArmyStrong Growth hormone is released from jogging lmao but it doesnt do anything. So the myth is not that it increases growth hormone production because it is proven. But the myth is does the growth hormone released from doing compound exercise actually contribute to growth
It’s not a myth. It does, but it lasts a very very short time. To see any benefit it has to be a prolonged increase, meaning it’s pretty much useless as a signal for growth.
It does, just like squatting (and benching or any heavy compound basically), but it would definitely be interesting to hear whether the amounts are significantly affecting muscle growth.
Would jumping and running be the best for releasing growth hormone
Every exercise that puts body on heavy stress increases growth hormon, it doesnt have to be deadlift it can be even doing hiit cardio
Subscribed to your channel, excellent production, the info is spot on backed with research. Keep up the great work man!
great informative video as always Jeff
How about the myths around intermittent fasting and how it affects training?
Can you make A video about stretching and muscle growth
Jimmie Åkesson static stretching before exercise can increase the likelihood of injury. Static stretching after exercise can lengthen already torn tissue and enhance recovery
Look for dynamic exercises for warming up
Where’s Stefan 😂😍
Got damn it's never been better to be alive. I cant thank Jeff enough for quick, easy, digestible access to info.
Great Video!! Can you do a video regarding fasting and training soon?? Would be awesome
Your crooked lampshade was pissing me off throughout the entire video.
Larvitar Dratini lol. Why did you do this to me 😂
lmao 😂👌
Looks like a hotel, we gotta let it slide haha
100th like lets fuckin go
Shut the fuck up and pay attention to whats being said, not the set.
BCAA's during a fasting period? Will it help maintain muscle mass?
Michelle, BCAA's in a fasted state will act as a primary energy source for your body, its not that easy to lose muscle even if you train fasted unless you do slow cardio for periods of over 45min to an hour, only then you just MIGHT tap into some muscle tissue.
I personally train fasted every day, bcaa's help me to keep going after the 30-45min mark :)
I love your content Jeff. Please do a Somatotype myth bust next. Love from Nigeria.
Hey Jeff! I really dig your videos. No click bait, just useful, science-based training advice. Topic suggestion: effects of hormone-based birth control on muscle gain. There are some studies out there that suggest birth control can impede muscle gain. I’d love it if you ( or maybe Steph!) could cover this topic.
Please do a video on HGH and testosterone levels in a fasted state. Many claim its hundreds of times higher than High Intensity routine.
What if you drink BCAA’s during your workout? Would that have a different effect? (I.e. could wait longer to consume protein post workout)?
Valerie Miyagawa most BCAA products must be consumed during workout.. when you start to fatigue . And If you're diet is right there's no need for BCAA's actually then you're just waisting money. 💵
Valerie Miyagawa if ur gonna do that why not just have a protein shake?
This is just about the best fitness channel I've ever seen on RUclips! Thanks Jeff!
I would really like to learn more about intermitten fasting, and does it really have no down side on bodybuilding/powerlifting. Thanks a lot, love your videos.
did anyone else notice in the end of the description box jeff puts his height and weight
Tyrion Lannister haha never noticed but probs put that cuz he gets asked a million times lol
Does all of this apply to ducks as well as humans ?
When you watch a 2 min ad because Jeffs' content is worth it!👌
Thanks Jeff, another insightful topic. Thanks for including information for people who train fasted also!
Yo Jeff! Is it true soy protein creates estrogen spikes?
Nick MacDonald yes it is
You can’t build muscle on a caloric deficit. Myth or nah?
He already did on his video about body recomposition.
IMO-You must need a caloric deficit to lose fat
But building muscle is not only dependent on a surplus.Many other factors(Increase in strength,Progressing in training) do help in muscle building.
That is why body recomps ARE possible,but definitely not easy to pull off.Diet needs to be more strategic rather than simply eating in a deficit/surplus.
To recomp you should be in surplus on some days and in deficit on other days. And you can build a little bit of muscle even in calorie deficit
Ahmad Ambon myth if you are a newbie with fat stores you can shred and build muscle
You need a protein surplus and calorie deficit for that.
Love this series so far, please please do more of them. There is so much misinformation out there.
You’re amazing man. Always learn something new from your videos
Myth of not eating fats after training because it "slows down the absorbtion of the other two macronutrients" Please!!
That's actually true
@@diogopomarmonteiro7789 no, it isn't.