Is it must to change the workout chart every 12 weeks ? Is that fine If I working out same chart for one year ? Will it useful to build muscle. Please response. Thanks.
I'm proud of you bro. You've helped so many people and gained subs and views as a bonus. Thank you. Even though I'm not the most fit, this channel has given me inspiration and very helpful tips. Keep at it!
This is so hard to do when you are a student, have a part-time job, live alone and you need to prepare the food every day for 3 times no matter what obstacle comes in your way. That's why I've been stuck at around 66-68kg for months already with kinda no real progress. Since I can't focus on the 3 things you mentioned that are the key to muscle and weight gains. It's so fuc*ing frustrating...
Tomislav Sili sounds like a flock of excuses and lack of discipline. if a human being really wanted something, they’d find a way to get it no matter what.
@@zieben64 not at all because tension is only one factor that, although important, is not as huge as force production achieved via reps. Tension might increase intracellular flow, but it's not as indicative of hypertrophic gains as volume.
Ive never failed to get the information i need in a simple way on this channel. For me i went back to basics with diet and training and then started to track my weights. Ive notice how im improving and thats given me extra motivation
Tracking my progress is one of my favorite things to do. It keeps me on my plan cause I make a little game out of it. Plus looking back at where I started at compared to where I am now motivates me and confirms to me that what I’m doing is working.
sleep is key to muscle growth! for over a year, I had been eating ~3g/kg bodyweight protein, but I had not been sleeping enough (~5 hrs on average), and I did not make any progress. Then I decided to prioritize sleep and now I am making solid gains with ~2g/kg bodyweight protein and 8-9 hrs of sleep every night (I have always been a healthy eater -- lots of fruit, veggies, fish, chicken, almost no junk food (candy, deep fried stuff, etc.))
Also when it comes to hypertrophy you want the set to last for about 45seconds-1 Min. This is where the 8-12 comes from that rep range often Leads to a set lasting 45 seconds
@@gutstallion wow same here bro. finally someone who understands. These youtubers make it seem like it's easy for everyone to buy certain foods everyday smh. So I try to make up for it at the gym
This video really captures the most important stuff for beginners.. I made sure to translate the subtitles to Portuguese so I could share it with some folks from my country. Thank you PictureFit, keep up the good work!
I like to use dhea, magnesium, and maca root powder and creatine. To put on more weight faster I like VHC boost. Eat 2 or 3 bananas a day, oats with wheat germ, peanuts, beans and brown rice, avocados, chicken salads (spinach and baby kale, NOT lettuce) and plenty of water. I always feel great and I stay really lean even when putting on weight I don't see much of an increase in body fat at all
You are awesome. I hope you continue making these videos as long as you can. Because you are spreading factual informations that can actually help people in countless ways.
Why didn't I stumble upon this video 3 months ago when I started doing full body exercises. Did countless reading, and video watching, on exercises (because I thought that was the problem, since my body didn't change almost at all during first 2 months). After 2 months, I look at my food intake (used chronometer app) and I realized that it was my nutrition that is making me not get almost any progress. Way to little protein per day, even below minimum. During my 3rd month, I increased protein, and charbs, while decreasing fat intake and I can honestly say that the transformation from 2nd to 3rd month is insane (still look smol compared to other people but so damn impressed). Anyway, take your pictures every month to track progress (visually) and I'd suggest to even write down the size of your chest, biceps, forearms, shoulders and legs. Every month do this, because you look at yourself every day and seeing results is really hard without pictures.
If you're not getting stronger, then the only way to increase volume is by increasing the number of sets you do, which is obviously not sustainable. So #1 goal should be to get stronger. That hypertrophy 8-12 rep range with 3-5 sets will only be achievable if you never increase intensity (weight). As soon as you increase weight, you'll be doing less and less reps, driving your volume down.
You can easily go up in weight with 8-12 rep scheme while maintaining the same reps. That's the basis of progression. Would it be more difficult to go up in absolute 1RM than training in the 1-5 rep ranges? Sure, but moderate intensity training means moderate intensity adaptation. Simply, you'll get better at training in the 8-12 rep range.
The biggest things that have helped me the most with strength have been: Deadlifting. My deadlift goes up, my bench always seems to go up. Also, regarding benching; I rarely have a spot unless I ask for one. Since I like to go to failure on every working set, those darn safety bars are fantastic. Even in a worst case scenario, I can still unrack the weight and go very slowly down to my chest, then just wiggle out. With lighter weights that I know I can get for, idk, anywhere from 3-12 (I typically max on my second working set) I drop 10-20lbs and go to failure like you would do with a super set, except I am resting 3 minutes between each. I start the lift at my chest, literally, as the bar is touching my chest with a slight arch to my back. This is also where the rep ends, as even if I can't lock out, it is still going to be lowered onto the safety bars as slowly as I can manage. As for cutting body fat; I just walk. Obviously my calories get dropped as well, but adding 2-3 3 mile walks in per day that I don't do legs is *huge.* It rarely affects me at the gym (like once, and that could very well been from sleeping poorly, what I ate, who knows if the walk had anything to do with the awful workout or if I was just in bad head space or coming down with a minor bug?) and pretty much burns exclusively energy stored in fat cells. The only things that seem to target a higher percentage of fat are sleeping and your regular BMR+NEAT. I cannot think of any study or reference from a metabolic lab setting where any exercise is pulling over 98.5% of it's energy from fat cells besides walking. So unless you are 1.5% BF, walking at 3MPH on a generally flat surface (8 degrees in either direction) is going to be incredibly muscle sparing. The *ONLY* real down side to it is making the time to walk for 2-3 hours per day. I bring my dog, receive and make business calls, fumble around on my phone, in a regular notebook, and can't count how many times I've dropped my darn pen. That said, if you want to get a 4/6/8/10 pack (genetics willing of course) or keep one year round and still eat 3K calories/day (men)/2350 calories (women) then walking is pretty fantastic. Add in some time at the gym to move heavy things and it's pretty easy to keep building muscle mass while losing/maintaining your weight. The exact number of calorie is obviously different for everyone, but that's where I start people who don't want to bulk or do a more aggressive cut, then we just adjust as needed.
You're doing a great job dude. I just want to thank you for all these valuable and beneficial information that you provide in each video I enjoy watching your channel . Best regards with best wishes.
I tried and some what failed last year with losing weight. I was kinda winging it with meals. I’m going full math on it this year. Breaking down and weighing everything I eat, I didn’t realize it until I started doing it, but I was getting about half the protein I needed. Also doing a better job of tracking my workout progress. Aaaand balancing my electrolytes... I could never figure out why my muscles hurt so bad the next day, I’d take me almost 3 days to recover from a workout. Then I leaned about glutamine. Hopefully this time works out, for a workout buddy and my home gym finally completed. Wish me luck!
As the great jeff cavaliere of athlean x said...dont count the reps...make the reps count..meaning choose a weight that will allow you to fail between 10 to 12 reps....60-90 second rest between sets...give it all youve got
I’m a chick and I lift heavy and have been for 8+ months and I’m not buff at all I leaned out by lifting heavy 3x a week and doing HIIT 3x as well for a total of 6 work outs a week! Went from 180 to 133
I wonder how much whey powder i should supplement. I don't eat that much meat, fish, or vegetables. 1-2 times a week. The rest is pasta, cottage cheese with muesli, fruit, and bread. I train 3x a week for about 1.5 hours. Is one scoop of 25gr after workouts enough?
Hi folks! Great video again. Have 2 questions here, (1) How much time should it pass if I train regularly (say 2 times per week chest) between lifting 50 and 60 kg in flat bench press?? (I know it depends on a lot of things but Id like to know an average) And (2) How much time should a volume cycle lasts?? (Im on it know and Id like to know after how many months I should start my definition workout)
Awesome video! About the protein thing: I think no one in the US or Europe suffers from a lack of protein (not even when working out 3-5 times a week) except for maybe the veggies and vegans. In my view, protein is often overdone and too overrated (expensive shakes, bars and what not). Sleep however can often be improved in western civilization.
1:32 which studies shown this? Ive read that to hipertrophy the 8-15 reps is ideal because for muscle building you need volume and certain amount of tension of load.
Awesome video! Much like Arnold Schwarzenegger does you could also change up exercises every so often to shock the muscle/stress it in different ways! Hope this helps!
Great video, man! I'm starting to see the growth of my triceps thankfully. Not related to the video but does whey/casein cause acne? Been hearing a lot from both sides.
I am boxer... I want to grow muscle but the problem is the more I eat my food ( protien, carbs, etc) it all gets used in my boxing workout and it effects my gains pls tell what should I do. Should I eat more or what
If you have been carefully paying attention to the all the advices from all the previous videos, you will know that this is the final conclusion from them all
HAPPY HOLIDAYS and... GET YOUR PROTEIN!
2
Oh I will. Turkey!
Is it must to change the workout chart every 12 weeks ? Is that fine If I working out same chart for one year ? Will it useful to build muscle. Please response. Thanks.
I'm proud of you bro. You've helped so many people and gained subs and views as a bonus. Thank you. Even though I'm not the most fit, this channel has given me inspiration and very helpful tips. Keep at it!
PictureFit Maybe you should design a "Get your protein" T-shirt :P
No Ads.
Simple And To The Point.
Never A Waste Of Time.
That’s Why I Love PictureFit So Much. 💪🏻
Thanks bud!
Simple and to the point? *Hmm it depends*
@@1yougotrickrolled603 😂
Also a lot of science and studies to back up his videos!
MrOnionCock lol I caught that just now 😂
1) Sleep like a dead beat
2) Train like a beast
3) Eat like a king
I wasted so many years, wish I'd been doing this all along.
@mrbrockpeters why?
This is so hard to do when you are a student, have a part-time job, live alone and you need to prepare the food every day for 3 times no matter what obstacle comes in your way. That's why I've been stuck at around 66-68kg for months already with kinda no real progress. Since I can't focus on the 3 things you mentioned that are the key to muscle and weight gains. It's so fuc*ing frustrating...
Tomislav Sili sounds like a flock of excuses and lack of discipline. if a human being really wanted something, they’d find a way to get it no matter what.
@@syd-gy6vq sounds like you have never been a student with a part-time job before
1. Focus on volume
2. Get enough protein (~1.6g per kg of body weight)
3. Track volume progression
Bro my coach tell me to get protein 0.8×ur weight
@@jovith77 i think 0.8 is the minimum/day. i think what he meant by 1.6 is for the muscles to grow but idk im not an expert just guessing
@@reynism7760 taking much protein can cause kidney damage
@@jovith77 yeah but the video said 1.6 is a safe place to start
@@reynism7760 hmm.... Ok
For me the big three are
1. Progressive overload while training
2. Get your protein
3. Let your muscles recover
Reps x Sets x Intensity!!!!!
Yep!
@@zieben64 true, but Tut is not part of volume equation
@@zieben64 not at all because tension is only one factor that, although important, is not as huge as force production achieved via reps. Tension might increase intracellular flow, but it's not as indicative of hypertrophic gains as volume.
@@zieben64 of course volume within a reasonable time frame for volitional fatigue is expected
@@zieben64 too much recovery will clearly affect fatigue
3 Tips by PictureFit for Building Muscle
1. Get Your Protein
2. Get Your Protein
3. GET...YOUR...PROTEIN!!!
Ive never failed to get the information i need in a simple way on this channel.
For me i went back to basics with diet and training and then started to track my weights. Ive notice how im improving and thats given me extra motivation
Tracking my progress is one of my favorite things to do. It keeps me on my plan cause I make a little game out of it. Plus looking back at where I started at compared to where I am now motivates me and confirms to me that what I’m doing is working.
@PictureFit At the start of the video when you said "women unknowingly", it sounded like "women annoyingly"
Both
Lmao I had to relisten that to make sure it didn't say 'annoyingly' 😂
That's what I thought he said 😂
Exactly
@@dimitrisc.4
No.
Wow I'm not a beginner anymore and watching this video makes me see how much I have grown
8-12 Reps build strenght, 100 reps build endurance. 100 reps is good for heart.
sleep is key to muscle growth! for over a year, I had been eating ~3g/kg bodyweight protein, but I had not been sleeping enough (~5 hrs on average), and I did not make any progress. Then I decided to prioritize sleep and now I am making solid gains with ~2g/kg bodyweight protein and 8-9 hrs of sleep every night (I have always been a healthy eater -- lots of fruit, veggies, fish, chicken, almost no junk food (candy, deep fried stuff, etc.))
Sagnik Bhattacharya 👏🏾👏🏾👏🏾 I was the same training hard, eating well but not sleeping enough.
It’s SO underestimated, the powers of sleep.
Also when it comes to hypertrophy you want the set to last for about 45seconds-1 Min. This is where the 8-12 comes from that rep range often Leads to a set lasting 45 seconds
Exams are over I was just going to take back my training thanks bro
Lucky
Same bruhh
Sameee
It depends
These are the general fundamentals, and they might not work for you
So, it depends
My problem is a bad diet😔
Still better than not having enough sleep
@@ohyeahyeah9975 Can relate
My problem like yours, but I'm too poor for buying good meal.
@@gutstallion wow same here bro. finally someone who understands. These youtubers make it seem like it's easy for everyone to buy certain foods everyday smh. So I try to make up for it at the gym
@@seannyamutenha9907 Ikr smh especially living in a country where food is going expensive
I like how your videos are straight to the point and doesn’t fluff around over simple points like this. Keep up with the great work 👍
PictureFit bringing us back to the fundamentals!
Sometimes you just gotta take a step back and remember the big picture(fit)!
Best channel ever 😍
Thanks!
This video really captures the most important stuff for beginners.. I made sure to translate the subtitles to Portuguese so I could share it with some folks from my country. Thank you PictureFit, keep up the good work!
I'm just switching to a pesco-vegetarian diet and upping my volume at the gym. Your tips have certainly helped since I decided to get fit.
thanks PictureFit! this is my goal this Christmas.. Merry Christmas!
My problem is lack of sleep 😅
Try meditation
1- Will to live
Good point. Strangely enough I'm shredded as fuck but somehow I struggle with that one.
I have clinical depression and I'm alone with my six pack.
I'm happy that I'm already doing all these understanding/gathering together all the information from your previous videos
Thank you PictureFit!
Great to hear and my pleasure bud!
I like to use dhea, magnesium, and maca root powder and creatine. To put on more weight faster I like VHC boost. Eat 2 or 3 bananas a day, oats with wheat germ, peanuts, beans and brown rice, avocados, chicken salads (spinach and baby kale, NOT lettuce) and plenty of water. I always feel great and I stay really lean even when putting on weight I don't see much of an increase in body fat at all
You are awesome. I hope you continue making these videos as long as you can. Because you are spreading factual informations that can actually help people in countless ways.
Finally, good channel, useful information, thanks Bros..
I train mostly hypertrophy with some strength training but I’m gaining fat and no muscle growth I track my diet and I am what you call a hardgainer
Why didn't I stumble upon this video 3 months ago when I started doing full body exercises. Did countless reading, and video watching, on exercises (because I thought that was the problem, since my body didn't change almost at all during first 2 months).
After 2 months, I look at my food intake (used chronometer app) and I realized that it was my nutrition that is making me not get almost any progress. Way to little protein per day, even below minimum. During my 3rd month, I increased protein, and charbs, while decreasing fat intake and I can honestly say that the transformation from 2nd to 3rd month is insane (still look smol compared to other people but so damn impressed).
Anyway, take your pictures every month to track progress (visually) and I'd suggest to even write down the size of your chest, biceps, forearms, shoulders and legs. Every month do this, because you look at yourself every day and seeing results is really hard without pictures.
If you're not getting stronger, then the only way to increase volume is by increasing the number of sets you do, which is obviously not sustainable. So #1 goal should be to get stronger. That hypertrophy 8-12 rep range with 3-5 sets will only be achievable if you never increase intensity (weight). As soon as you increase weight, you'll be doing less and less reps, driving your volume down.
You can easily go up in weight with 8-12 rep scheme while maintaining the same reps. That's the basis of progression. Would it be more difficult to go up in absolute 1RM than training in the 1-5 rep ranges? Sure, but moderate intensity training means moderate intensity adaptation. Simply, you'll get better at training in the 8-12 rep range.
Patience and strong will!
Please do a video about split training to identify best split. Thanks.
push,pull,legs
In terms of volume I find that 4 sets of 10 reps works pretty well.
The biggest things that have helped me the most with strength have been:
Deadlifting. My deadlift goes up, my bench always seems to go up.
Also, regarding benching; I rarely have a spot unless I ask for one. Since I like to go to failure on every working set, those darn safety bars are fantastic. Even in a worst case scenario, I can still unrack the weight and go very slowly down to my chest, then just wiggle out. With lighter weights that I know I can get for, idk, anywhere from 3-12 (I typically max on my second working set) I drop 10-20lbs and go to failure like you would do with a super set, except I am resting 3 minutes between each. I start the lift at my chest, literally, as the bar is touching my chest with a slight arch to my back. This is also where the rep ends, as even if I can't lock out, it is still going to be lowered onto the safety bars as slowly as I can manage.
As for cutting body fat; I just walk. Obviously my calories get dropped as well, but adding 2-3 3 mile walks in per day that I don't do legs is *huge.* It rarely affects me at the gym (like once, and that could very well been from sleeping poorly, what I ate, who knows if the walk had anything to do with the awful workout or if I was just in bad head space or coming down with a minor bug?) and pretty much burns exclusively energy stored in fat cells. The only things that seem to target a higher percentage of fat are sleeping and your regular BMR+NEAT. I cannot think of any study or reference from a metabolic lab setting where any exercise is pulling over 98.5% of it's energy from fat cells besides walking. So unless you are 1.5% BF, walking at 3MPH on a generally flat surface (8 degrees in either direction) is going to be incredibly muscle sparing. The *ONLY* real down side to it is making the time to walk for 2-3 hours per day. I bring my dog, receive and make business calls, fumble around on my phone, in a regular notebook, and can't count how many times I've dropped my darn pen.
That said, if you want to get a 4/6/8/10 pack (genetics willing of course) or keep one year round and still eat 3K calories/day (men)/2350 calories (women) then walking is pretty fantastic. Add in some time at the gym to move heavy things and it's pretty easy to keep building muscle mass while losing/maintaining your weight. The exact number of calorie is obviously different for everyone, but that's where I start people who don't want to bulk or do a more aggressive cut, then we just adjust as needed.
You're doing a great job dude.
I just want to thank you for all these valuable and beneficial information that you provide in each video I enjoy watching your channel .
Best regards with best wishes.
very good and informational video...love your vids brother
I tried and some what failed last year with losing weight. I was kinda winging it with meals. I’m going full math on it this year. Breaking down and weighing everything I eat, I didn’t realize it until I started doing it, but I was getting about half the protein I needed. Also doing a better job of tracking my workout progress. Aaaand balancing my electrolytes... I could never figure out why my muscles hurt so bad the next day, I’d take me almost 3 days to recover from a workout. Then I leaned about glutamine. Hopefully this time works out, for a workout buddy and my home gym finally completed. Wish me luck!
Consistency is the key to success!
After training for like 4 months with calisthenics and some weights, I have got abs but I still look thin
I hope this would help me
0:44 What? A new technique?
You must tell all about "Muscle Bulding!"
😋
Please do a video on macros porcentage and balance it would be awesome!
Just subbed to this channel.
Production is good quality!
Thank you! You always put on great info and contents in your video.💪❤️
Always great, well rounded content here!
A new PictureFit video, this made my day :)
Excellent video like always!!!
Lets get this man and channel to 1M subs!
The perfect rep x set x intensity ratio is determined by effective time under tension
Your videos are gold
As the great jeff cavaliere of athlean x said...dont count the reps...make the reps count..meaning choose a weight that will allow you to fail between 10 to 12 reps....60-90 second rest between sets...give it all youve got
Consistency is Key.
I’m a chick and I lift heavy and have been for 8+ months and I’m not buff at all I leaned out by lifting heavy 3x a week and doing HIIT 3x as well for a total of 6 work outs a week! Went from 180 to 133
Please do a video on DAA
Please make a video on Sleep Apnea... does it hamper your muscle building goals? Thanks.
Great video tell it as it is in 5 minutes Excellent!!
Always a nice clean video.
What are your thoughts about weight training and improvement while on a keto diet?
Major factors Discipline and Consistency.
It has fun in the word so it must be fun
Can we build muscle in caloric deficit??🤔
Yes write this on youtube and watch jeff nippard video
Watch ATHLEAN X.. He is the best in the fitness industry
I wonder how much whey powder i should supplement. I don't eat that much meat, fish, or vegetables. 1-2 times a week. The rest is pasta, cottage cheese with muesli, fruit, and bread. I train 3x a week for about 1.5 hours. Is one scoop of 25gr after workouts enough?
one more great video 👍
Could you do an episode on ammonia/smelling salts usage for athletes? Thank you!
Thanks a lot I'm always following ur advice keep on doing ❤️😍💕✌️
Hi folks! Great video again. Have 2 questions here, (1) How much time should it pass if I train regularly (say 2 times per week chest) between lifting 50 and 60 kg in flat bench press?? (I know it depends on a lot of things but Id like to know an average) And (2) How much time should a volume cycle lasts?? (Im on it know and Id like to know after how many months I should start my definition workout)
Awesome video!
About the protein thing: I think no one in the US or Europe suffers from a lack of protein (not even when working out 3-5 times a week) except for maybe the veggies and vegans. In my view, protein is often overdone and too overrated (expensive shakes, bars and what not). Sleep however can often be improved in western civilization.
Great video !
Keep it up ! 👍
1:32 which studies shown this? Ive read that to hipertrophy the 8-15 reps is ideal because for muscle building you need volume and certain amount of tension of load.
1:18 I hate when my bench pulsates when pressing
😂
Nice Job m8 - useful information. *thumps up*
Thanks bud!
4. Recovery
Awesome video! Much like Arnold Schwarzenegger does you could also change up exercises every so often to shock the muscle/stress it in different ways! Hope this helps!
Glad there is actually subtitles in every video. It's a relief.
Can u pls make a video on explosiveness
Such as sprinting vertical jump etc.
Pls
Awesome video. Now wheres your works cited page?
Keep doing more weight/reps progressively i usually try to at least get a new max every month even if its 5lb im a beginner- intermediate.
What training splits should we do
Aye thanks brah I was wanting this video
Glad to help!
Pretty good right to the point content!
Yep!
Great video, man! I'm starting to see the growth of my triceps thankfully. Not related to the video but does whey/casein cause acne? Been hearing a lot from both sides.
Optimizing digestion
After how many years of training to reach the natural muscles limit?
Considering diminishing effects, a loooong time. No use in focusing on hitting the limit. Train and eat well and remain consistent.
IT DEPENDS
8-10 years
U really can't say this in general, but at least 8 years of proper training I would say
I’ve been a nutritionist for about 20 years. And I can say most of my patients reach their limit around 4 years of straight training and well eating
Thank you for incredibly good video.😁👍
Do more vids on carb cycling
You should do a collab with The Health Nerd. You guys are both guns :)
Hi picturefit. Can you make a video regarding deload vs progressive overload and which one is better? Thank you.
If we wanna train for skill, what the best rep and sets and intensity? And what about the nutrition?
Please do a video on pyramide sets
Are you going to do a video about what is crossfit?
I am boxer... I want to grow muscle but the problem is the more I eat my food ( protien, carbs, etc) it all gets used in my boxing workout and it effects my gains pls tell what should I do. Should I eat more or what
I love this channel 😍😍
My weight is ~72kg and on average I eat about 190g of protein a day withtout really trying. This makes me wonder sometimes.
Getting my self some parallette bars 😂 I wanna be able to do a LSit into a handstand by the end of next year
Can we get a video on speed training?
If you have been carefully paying attention to the all the advices from all the previous videos, you will know that this is the final conclusion from them all
Yes, some summary vids once in a while can be great.
What kind of protein should I get?
How would intensity work for calisthenics, for example?
If I do body weight exercises,would it be a good idea to do the last set of every exercise to failure?