One of the most frequent questions I get asked is “how to get bigger arms”. This is an important question since big arms (big biceps and big triceps) can dramatically improve your physique. However, at the same time, most people don’t realize that building bigger arms is no easy feat and is a much slower process than most people perceive it to be. Even if you choose all the right arm exercises and do all the right arm workouts, growing bigger arms can often seem painfully slow. However, if you’re serious about getting bigger arms, then luckily there are a few arm exercise strategies that research indicates are able to considerably speed up the process.. The first thing you’ll want to do is ensure you’re doing enough volume and enough arm exercises in general. Research has indicated that increase the volume dedicated to your arms can speed up growth. This can be easily done by adding an extra arm exercise to your routine or adding an extra set to your arm training every week, and gradually building up to 20+ weekly sets for the arms. This includes indirect work from compound movements. Then, once progress stagnates, reduce the volume of your biceps and triceps exercises for a while before repeating the process.. Next, you’ll want to prioritize arm development by moving your arm exercises to the beginning of your workout. Research has shown that prioritizing the arms in this way provides better results in terms of bigger biceps and bigger triceps, as opposed to performing your arm exercises last. So in a pull workout for example, move your biceps exercises before your back exercises to prioritize the arms more.. Next, you’ll want to focus on progressing your arm isolation exercises just as you would your main compound movements. Research indicates that progress with isolation exercises is a better indicator of muscle growth than progress with compound exercises. Meaning that you need to focus on progressing your arm isolation exercises week to week, as this will be more indicative of arm growth overtime.. Lastly, in order to best apply the previous tip, you’ll want to avoid switching up your arm exercises too frequently. This way you’ll be able to better track your progress with them overtime and get stronger with them week after week. Only once your progress plateaus or you get bored/demotivated of the same exercises should you consider switching it up.. As I say quite often, if you want to see the best results then it’s vital that you choose the right exercises and variations. But, even more importantly is that you implement and progress them correctly within your routine.. For an all-in-one step by step program that optimizes your workout and nutrition based on science, head on over to the link below to find out what science-based program is best for you: https://builtwithscience.com/. WRITTEN ARTICLE: https://builtwithscience.com/how-to-get-big-arms/. FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/. https://www.facebook.com/Jeremyethierfit/. FILMED BY: Abdo Megahid. Vimeo: https://www.vimeo.com/abdohmegahed. Facebook: https://www.facebook.com/abdohmegahid. Instagram: @abdohmegahed. FILMED AT: Club One Fitness. https://www.facebook.com/Club-One-Fitness-646126802156659/. STUDIES: Training volume and arm growth: https://www.ncbi.nlm.nih.gov/pubmed/30153194. https://www.ncbi.nlm.nih.gov/pubmed/25546444. https://journals.lww.com/nsca-jscr/Abstract/1997/08000/The_Effect_of_Weight_Training_Volume_on_Hormonal.3.aspx. Order of arm exercises: https://www.sciencedirect.com/science/article/pii/S1440244008001898. https://link.springer.com/article/10.2165/11597240-000000000-00000. https://www.ncbi.nlm.nih.gov/pubmed/20938358. https://www.ncbi.nlm.nih.gov/pubmed/24149379. Isolation exercises more indicative of growth: https://www.ncbi.nlm.nih.gov/pubmed/28276188. Music: https://soundcloud.com/lakeyinspired
► THE BODY TRANSFORMATION BLUEPRINT. Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com. ► REALSCIENCE ATHLETICS. No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com. CONNECT WITH ME. Blog: http://www.SeanNal.com. Instagram: https://www.instagram.com/Sean_Nalewanyj/. Facebook: https://www.facebook.com/SeanNalewanyjOfficial. GET YOUR FREE CUSTOM MEAL PLAN. http://www.SeanNal.com/free-meal-plan.php. TAKE MY ONLINE FITNESS QUIZ. http://www.SeanNal.com/quiz-questions.php. -- Video Summary: How Much Muscle Can You Gain Naturally, And How Fast? http://www.SeanNal.com/articles/training/how-much-muscle-can-you-gain.php. “How much muscle can I gain? How long does it take to build muscle to my genetic potential?”. These are very common questions from those who are new to the muscle building game.. The truth is that this is a very difficult question to answer, since individual muscle growth rate can vary so much from person to person depending on a lot of different factors.. This includes genetics (testosterone levels, growth hormone levels, muscle fiber type, myostatin levels etc.), body structure (things like height/limb length/muscle insertion points will affect how your newly built muscle actually looks on your frame), age (those in their late teens and 20’s will naturally build muscle the fastest), experience level (the less experienced you are the quicker you can build muscle and vice versa) as well as the structure and consistency of your training and nutrition plan.. So, any answer you get to the question of “how much muscle can you gain” is always going to be a rough approximation.. That said, getting at least a ballpark figure in mind can be useful so that you have realistic expectations about what is possible and so that you can set practical, achievable goals and stay on track with your program.. So, how much muscle can you build without steroids or other drugs? For guys ranging from slightly below average genetics to slightly above average genetics, about 20-40 pounds of lean muscle mass would be a realistic lifetime goal.. Those with average genetics could probably expect about 30 pounds of muscle, those slightly below average might expect about 20 pounds of muscle, and those with slightly above average genetics might be looking at around 40 pounds of muscle.. You’ll also have genetic outliers on the extreme ends of the spectrum, but this will only represent a very small percentage of the population. This includes guys who might only be able to build 10 pounds of muscle or so no matter what they do, as well as those with “elite genetics” who might be able to gain upwards of 50.. Females can take these numbers and cut them roughly in half.. Also keep in mind that this is referring to actual lean muscle mass and not overall body weight. Your overall body weight can increase by more than this since you’ll also gain a small amount of fat and water weight while bulking.. How long does it take to build muscle to your full genetic potential? Again, this rate of muscle growth is just an estimate, but assuming you train and eat properly, you should expect to achieve roughly 50% of your genetic potential within the first year of training, and it will slow down by about half for every year after that.. After year 2 you’d be at around 75%, after year 3 around 85-90%, and at 4-5 years and beyond you’d be right up near your natural muscle building limit.. You could still build muscle further beyond that point, but your muscle growth rate will have slowed down very sharply to where it requires multiple years of training and eating just to gain a few extra pounds of muscle.. So, how much muscle can you build naturally? My approximate figure that will apply to most people in most situations is about 30 pounds of pure muscle give or take depending on genetics, and the majority of it could be built after about 4 years of training.. There’s no point in getting overly hung up on this though since you have no way of knowing what your natural limit will be from the outset anyway, and also since different amounts of muscle can appear very differently depending on one’s unique body structure.. However, this at least gives you a rough idea to work with.
My #1 recommendation for muscle building and proteins: http://bit.ly/growmusclesfast. In this video I’m going to talk about How Fast Can You Build Muscle Naturally? A Step-By-Step Guide to Building Muscle Quickly. here’s a lot of false information out there on “building muscle fast.”There’s also A LOT of companies making money selling useless supplements, many of them promising “toned” muscle within weeks.These two things are not a coincidence.. Today, we’ll provide the truth you so rightly deserve.. You’re here for an answer, so I’m going to get the ugly truth (that will probably make you sad) out of the way: Under OPTIMAL conditions, you can expect to gain around 1-2 pounds of muscle per month.. “Optimal conditions” mean that you are eating the right amount and the right kinds of food, potentially using 1-2 supplements (protein and creatine), AND you are training perfectly for muscle growth (which we explain in this section here).Proper sleep is also absolutely necessary.This also means you are trying to thread the needle of eating JUST enough to build muscle, but not too much that you put on a lot of fat, too.. Yeah, you could go full hulk mode (“dirty bulk”) and just eat anything and everything, maxing out your muscle building… but it’ll be buried under fat, which you’ll have to trim again and restart the cycle.. While it is certainly one effective way to gain muscle and strength, we more often recommend fiddling with your diet and training so you can find that sweet spot where you’re building muscle and not gaining too much fat.. All of this to say: Yes, can build muscle quickly, but it will NOT be the crazy amount you read about in the magazines, unless you’re taking Dr. Stark’s super serum (ROIDS!).. If you had grand visions of looking like the dudes in the ads you see in muscle and fitness, don’t expect to do so in 90 days with a few days of training and protein shakes.. Remember: Expect 1-2 pounds of month of muscle gain…under optimal conditions.. The one possible exception to gaining strength and muscle fast? Noob gains.. How Fast Can a Beginner Gain Muscle? (Initial Gains): Yes, we’ve all heard the stories of guys that have gained 40 pounds of muscle in two months.. We’ve also seen all the ridiculous ads about “the workout supplement doctors don’t want you to see” with a guy that looks like Bane.99% of that stuff is absolute bullshit, so let’s just get that out in the open! HOWEVER, If you’re really skinny, young, training hard, and eating all day every day, as a newbie you can produce results very quickly.. It is possible, in the first year of true strength training with intense focus and dedication, to gain 15-20 pounds of muscle. Combine that with 15-20 pounds of fat gain and you can drastically change your appearance if you started out very skinny.. If you are new to strength training and you are eating right, you’ll not only pack on muscle, but you’ll see some incredibly impressive gains in your strength training: • Going from 1 pull up to 3 sets of 15? • Adding 100 pounds to your squat? • Adding 150 pounds to your deadlift? How Do You Make Your Muscles Grow Faster? (Strength Training 101): 1. Lift heavy things.. 2. Then, lift heavier things than last time (progressive overload).. 3. Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.. 4. Target sets and reps in the 4-5 sets of 6-10 reps per set.. 5. Sleep as much as you can.. 6. Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables). Head here to calculate your caloric needs.. 7. Use a protein supplement if you cannot consume enough protein via regular sources.. 8. Consider supplementing with creatine.. 9. Repeat month after month after month.When in doubt, eat more than you think.. If you put on too much fat, slightly cut back on calories on non-training days.. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.. So its up to you and how you want it, train hard for best result and hoped you liked the video,don´t forget to click the link! To learn more about muscle building and proteins, check out this study and program:http://bit.ly/growmusclesfast. #HowFastCanYouBuildMuscleNaturallyAStepByStepGuidetoBuildingMuscleQuickly. #5ThingsYou’veGotAllWrongAboutProtein. #14EasyWaystoIncreaseYourProteinIntake. Keywords: How Fast Can You Build Muscle Naturally? A Step-By-Step Guide to Building Muscle Quickly. 9 Ways To Increase Protein Intake For Muscle Building & Weight Loss. What Eating the *Right* Amount of Protein Every Day Actually Looks Like. How Fast Can You Expect to Build Muscles Naturally?. 9 Killer Ways To Gain Muscle Naturally! Check out my other video about muscle building and proteins:https://youtu.be/QpkKti8FKxs
Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproject.com/youtube-osm-program. Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-program. Subscribe to our channel here → https://goo.gl/wxghQ5. Our free resources: 5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin. 1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin. 24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin. Fit Father Project Calculators: https://bit.ly/2RUN7WU. If you want to know how long does it take to build muscle, then this is the video and guide for you.. We dive right into everything you need to know about building muscle in your 40’s, 50’s, or 60’s and over, including nutrition, exercise, sleep, and supplementation.. To get started right away on this great information, you can read the full article right here → https://www.fitfatherproject.com/how-long-does-it-take-to-build-muscle/. For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com. Enjoy! If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/youtube-osm-program. If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program. Your friends here at the FFP,. -Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project. **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
The Top 10 BEST Muscle Building Tips for Beginners & skinny guys. Learn how to build muscle with these workout and diet tips. Also discover easy ways to gain muscle mass that can help whether you’re a “fat guy” or a “hardgainer.” Enjoy the video! �� FREE 6 Week Body Transformation Challenge:. http://bit.ly/lose-fat50. �� Fat Loss Calculator: http://bit.ly/2wdFVfO. ���� If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(������, ������������, ������ ���� ��������): http://bit.ly/2Z57Cc7. Timestamps: #1 Tip: Incorporate Periodization 1:13. #2 Tip: Increase Meal Frequency 3:29. #3 Tip: Increase Carb Consumption 4:59. #4 Tip: Increasing Intensity Overtime 6:39. #5 Tip: Increase Training Frequency 7:28. #6 Tip: Split Training Style 8:14. #7 Tip: Borderline Failure W/Every Set 9:05. #8 Tip: Incorporate Training Styles 9:47. #9 Tip: Stick to Mostly Compound Exercises 10:30. #10 Tip: Supplementation 11:19. It’s no secret that it takes time to build muscle but what if you could do it faster by working smarter rather than harder. Well that’s exactly what i want to go over today the 5 biggest & best muscle building tips for beginners & naturals. You might be thinking well who the heck are you to be giving me tips on building muscle & that’s a very fair question. Afterall i spend most of the time on this channel talking about fat loss but my experience in fitness is firmly rooted in natural bodybuilding. I took myself from being a chubby teenager with hardly any muscle to a 230 pound fitness model & I did it all naturally. So if you want to learn how to build muscle using steroids there are probably way better sources out there but if you want to learn how to do it naturally give this video a chance because I spent over 10 years focusing on finding the fastest ways to build muscle, & in the process of opening 3 gyms I also prepped a lot of men & women for natural bodybuilding & bikini competitons. So today I want to give you all my most guarded muscle building secrets for free. I’m also going to do my best to make all these tips unique so it’s not going to be the same old stuff that you’ve heard over & over again like simply telling you to eat more protein. With that said let’s start with the very first tip which is to incorporate periodization. If done correctly this is one of the most powerful things you can do to improve your muscle strength & size consistently. In a nutshell periodization is the systematic breakdown of your training plan over the course of time & it will include micro meso & macro Cycles. Which will esentially break down your training plan in to weeks months & years. But instead of explaining to you every possible way that you could incorporate different cycles of periodization I’d rather give you guys a simple actionable plan to consistently make progress using the exact periodization strategy that helped me the most. Youre gonna start by finding out what maximal weight load you can lift for each of your compound exercises for roughly 9 to 10 reps. This means that if you select a weight that you can do for 11 reps you should up that weight & the same goes vice versa if you select a weight that’s too heavy & you can only do it for 7 reps drop the weight. You’re going to stick this rep range for 2 to 3 weeks straight & you’re going to try to increase the weight that you’re using over the course of these two to three weeks again staying within that 9 to 10 rep range. After those two to three weeks are over you’re going to switch to a rep range of 5 to 7 reps. Again find the maximum weight you could do for that rep range which should obviously be more weight than what you were doing for 9 to 10 reps. Now you’re going to stick to this new rep range for another two to three weeks once again trying to up the weight whenever you can as long as you stay Within that 5 to 7 rep range. Finally after youre done with those weeks you’re going to do a rep range of 3 reps for all those compound exercises again for two to 3 weeks before switching back to the original 9 to 10 rep range. When you come back to the 9 to 10 rep range you’ll notice that you were significantly stronger & able to lift more weight. And you just continuously work through these Cycles. Every time you come back to an old rep range you want to try to increase your weight load even if it’s by 2.5 lbs. This method helped me break through some of my biggest plateaus that I’ve experienced with building muscle. Literally do exactly that & I promise you won’t be disappointed with your results. Let’s move on to the second tip increase meal frequency. Now I know this goes against my typical advice that I give for fat loss. For fat loss meal frequency doesn’t matter that much but building muscle requires a lot of calories especially if youre struggling with building muscle you’re going to need a lot of food. The only way that you’re going to be able to eat enough thro…
Over 20 studies reveal the 5 proven ways to build muscle faster. If you’re looking to learn how to gain muscle mass fast then you’ll get a lot out of this video. Even if you’re a struggling hardgainer or just a skinny guy looking to gain weight & bulk up you’ll discover proven solutions that can help. Learn about the best food, exercise methods and strategies for men trying to get bigger faster growth while bulking. You won’t find better muscle building advice than these proven methods. Build bigger arms, chest, & legs.. �� FREE 6 Week Body Transformation Challenge:. http://bit.ly/lose-fat16. ☝️☝️☝️. �� Fat Loss Calculator: http://bit.ly/2FUkmJg. ���� If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(������, ������������, ������ ���� ��������): http://bit.ly/2NkCY7p. Timestamps: #1 Increasing training frequency, intensity, volume per session – 0:35. #2 Progressive Overload – 4:01. #3 Blood Flow Restriction Training – 6:22. #4 Eat a Higher Protein Diet – 9:00. #5 Supplementation – 10:40. Building muscle is a slow process. It could take weeks and months just to add on couple pounds of lean muscle mass. And even though there’s no way around the hard work and putting in the time there are proven ways that you can speed up your progress. So Today I’ll be going over the 5 best ways to build muscle faster as a natural. And these aren’t going to be just some random tips based on broscience, every tip is 100% backed by real scientific evidence. By following the recommendations drawn from the Decades of research on building muscle we can be guaranteed to get faster results. The first way to speed up results is by increasing training frequency, training intensity, and your training volume per session. Training frequency refers to the number of days per week that you work the same muscle groups. So if you only work each muscle in your body once a week, you’ll have a lower training frequency than someone working each muscle 3 time a week. With training volume I’m referring to a combination of the total amount of sets and reps you perform for each muscle group. And intensity refers to the weight load you’re using. You can think of the total amount of work your perform as frequency x sets x reps x weight load. Studies show that if your goal is to build more muscle we want to work on increasing the total amount of work performed over time as we adapt. One study compared the effects of working muscle groups 1 day per week using a split-body routine versus 3 days per week using a total-body routine. The total body routine 3 times a week had a significant advantage over the split training routine targeting each muscle one time per week….. Research: Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. https://www.ncbi.nlm.nih.gov/pubmed/25932981?report=abstract. Single versus multiple sets of resistance exercise: a meta-regression. https://www.ncbi.nlm.nih.gov/pubmed/19661829. https://www.researchgate.net/publication/42345560_Single_vs_Multiple_Sets_of_Resistance_Exercise_for_Muscle_Hypertrophy_A_Meta-Analysis. Intensity vs volume: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/. Periodization elicits better results than standard training:. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/. Linear Periodization shows a slight advantage: https://www.ncbi.nlm.nih.gov/pubmed/22173008. Dup Periodization Shows a Slight Advantage: https://www.ncbi.nlm.nih.gov/pubmed/21499134. Dup Periodization Shows a Statistically Significant Advantage: https://www.ncbi.nlm.nih.gov/pubmed/11991778. Dietary protein for athletes: from requirements to optimum adaptation (0.6 0.8 grams per pound ideal for muscle growth). https://www.ncbi.nlm.nih.gov/pubmed/22150425. Research showing that when you cut you should try to have more protein;. https://www.ncbi.nlm.nih.gov/pubmed/24092765. Beyond the zone: protein needs of active individuals: https://www.ncbi.nlm.nih.gov/pubmed/11023001. Very High Protein Diet (4.4grams/kg) versus high protein diet (1.8grams/kg): jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19. Low intensity blood flow restriction training provides similar benefits to High intensity training: www.ncbi.nlm.nih.gov/pubmed/21900845. Blood flow restriction while walking vs Low Intensity Walking. www.ncbi.nlm.nih.gov/pubmed/16339340. Blood flow restriction with low intensity resistance training vs Low Intensity resistance training. https://www.jstage.jst.go.jp/article/ijktr/1/1/1_1_6/_article#article-overiew-abstract-wrap. 100 Study Review on Creatine: www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/. Creatine and Hair Loss: www.ncbi.nlm.nih.gov/pubmed/19741313. 32 Study Review of Protein Powder: www.ncbi.nlm.nih.gov/pubmed/25169440. Whey Protein and animal based protein beats out plant: academic.oup.com/jn/article/145/9/1981/4585688. Combining whey protein and creatine. www.ncbi.nlm.nih.gov/pubmed/11591884
I initially thought that I was a lost cause as a skinny hardgainer when it came to how to gain muscle fast, but in reality, I was just making a few key bulking mistakes. I’m positive that this is the case for many of you as well. So to help show you, a fellow ectomorph, how to gain muscle mass, I’ll show you how to avoid these crucial mistakes by going through step by step how to set up a hardgainer workout plan, along with mass gain diet tips, to pack on 10lbs of muscle and how long you should expect that process to take.. The first thing you need to do as a hardgainer is ensure that you have your training setup correctly with the right exercise selection, rep schemes, and volume. This is key when it comes to how to gain muscle mass for skinny guys out there. Start out with one of my free workout routines that I’ve made as these are all setup optimally for you (link below). Also, you want to stay consistent with your workout routine and then use a progression method such as double progression to ensure that you’re overloading your exercises overtime.. Next, let’s cover the hardgainer diet plan. In reality, most hardgainers struggle with bulking simply because they aren’t eating enough to recover and grow even when they think they are. To avoid this, start tracking your calorie intake for the next few days and get a good sense of what your average intake seems to be. Then, using this number as a baseline, it’s time to very gradually increase this intake by 100 calories or so a week, and then do this until you start gaining weight at a rate of roughly 1% or so of your bodyweight per month.. To help you increase your calorie-intake, here are some mass gain diet tips and how to eat to build muscle. First, rather than increasing the actual calorie content and volume of your meals, increase your eating frequency. Next, it’s vital that you make your diet less filling by choosing foods that are less satiating. And lastly, you’ll want to minimize your protein intake relative to your carb and fat intake. Simply aim to hit the minimum protein intake daily, which is 0.72g/lb of bodyweight, to maximize your gains.. There are 3 things you’ll want to track as an ectomorph. Your bodyweight, circumference measurements, and performance in the gym. Ideally, your strength and these bodily measurements should be gradually increasing along with your body weight.. However, if your weight is increasing but you’re just not seeing much improvement, then you may need to adjust your workout plan. An optimal hardgainer workout plan involves you temporarily increasing your workout volume: 1. Start by adding 1 extra set per exercise in your workouts after every week or two. Continue adding sets but avoid going beyond 8-10 sets per muscle group per session.. 2. Stay at this increased volume for as long as your training performance and measurements are improving.. 3. Once you start to feel pretty fatigued and/or your progress stalls, take a deload week and then simply return your volume back to what it was initially in step 1. Stay at this baseline volume for a little while depending on how you feel and how your performance is doing before repeating and cycling through the above process.. Keep in mind guys that hardgainer or not, muscle growth takes time. Even with all the right systems in place and with a weight gain of roughly 1% of your bodyweight per week, packing on 10lbs of muscle would take the average 150lb individual who’s already past their newbie stage in the gym at least 7 months to do so, but realistically probably around 8-10 months or so given that some of this weight gain would likely be fat. Don’t let this demotivate you though, because although 10lbs of muscle may not sound like a lot, it will make a huge difference to your physique.. And for a step-by-step program that shows you exactly how to do this by optimizing your workouts and nutrition for you based on science, take the quiz below to discover which muscle building plan is best for you and where you’re currently at: https://builtwithscience.com/. LINKS TO MY FULL-BODY WORKOUT PDF’s: https://builtwithscience.com/workout-a-pdf/. https://builtwithscience.com/workout-b-pdf/. LINKS TO MY UPPER/LOWER WORKOUT SPLIT PDF’s: https://builtwithscience.com/pdf-downloads/upper-workout/. https://builtwithscience.com/free-lower-body-workout/. Filmed by: Bruno Martin Del Campo. MUSIC: soundcloud.com/lakeyinspired. STUDIES: WEIGHT GAIN. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20. MEAL FREQUENCY. https://www.ncbi.nlm.nih.gov/pubmed/24291535. SATIETY. https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods. PROTEIN. https://www.sciencedirect.com/science/article/pii/B9780857095435500074. https://www.ncbi.nlm.nih.gov/pubmed/16002798. https://bjsm.bmj.com/content/52/6/376.full. TRACKING. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/. Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1
How to build muscle quickly and bulk up: Lift heavy things. Then, lift heavier things than last time (progressive overload). Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.
Target sets and reps in the 4-5 sets of 6-10 reps per set. Sleep as much as you can. In the video above, I break down the science behind how fast you can gain muscle. Now, given your body’s natural limits, you should aim to gain half a pound per week (or 2 pounds per month) in order to optimize muscle growth. This ensures that your body has the extra energy it.
Building muscle 1 hasn’t been the prime focus of mankind, but not at least for the past few decades.. Even modern women find it a cynosure to stack muscles, while the concept of beauty is getting redefined. As a result, gyms are getting crowded than ever before, supplement manufacturers got a thrust, and the gym apparel industry has become a mainstream market of its own.
The last category of macro nutrition is fats. Fats can be divided into saturated and non-saturated fats, with unsaturated fats generally being considered the healthier choice. However, from the viewpoint of muscle building, all fats are good as long as you keep within your caloric intake with one exception, trans-fats. “Packing on natural muscle takes patience and persistence,” Aguzzi says. “A good amount of muscle gain can be achieved by gaining 10-15 pounds over 6-12 months. It took me about a year to add noticeable muscle and three years to increase muscle mass.” While it can take years to transform your body, you’ll begin to see subtle progress sooner than that.
The world we live in is getting increasingly impatient. We can get food delivered to our door, find new ‘romance’ and can get a cab in seconds, all at the tap of a button (or a swipe of the finger. It is possible, in the first year of true strength training with intense focus and dedication, to gain 15-20 pounds of muscle. Combine that with 15-20 pounds of fat gain and you can drastically.
Also with no help of anabolic steroids, of course. But let’s try to look at it step-by-step. How to gain muscle mass naturally (Step-by-step guide) Here are the 7 steps that you can take today, to achieve maximum, healthy, natural muscle growth – in the shortest time. 1. Commit yourself to building muscles.
Choose a weight you can manage for between 6 to 8 reps to get started. Count 5 seconds while lowering the weight while tensing your muscles on the way down. Do a firm hold at the fully stretched position for 2 seconds. Pull back up normally to complete the rep.
Cardio exercise isn’t bad for you — in fact, it’s a great way to increase your endurance and burn calories — but if you’re trying to build muscle, it can be counterproductive. Spending lots of energy on exercises like running, cycling, swimming, and so on reduces the amount of energy you’ll have leftover to build muscle.
List of related literature:
Using magnetic resonance imaging technology, Wakahara and colleagues (262) determined muscle activation in a group of subjects performing 5 sets of 8 repetitions of the lying triceps extension exercise.
To do this with your own body weight, select three to five exercises (such as the routines here that will hit all your major muscle groups and do three to five sets of 10 to 12 reps, moving as quickly as you can while still maintaining good form.
The amount of muscle one can build is governed by certain biological and hormonal mediators, and most of us tap our potential for muscle mass within the first three years of training.
The ASCM recommends using a training frequency of 3 to 4 days per week for muscular strength, hypertrophy, power, and endurance in intermediate and advanced individuals: 3 days a week for total-body workouts and 4 days a week for muscle group split routines (134).
Training the muscles with traditional bodybuilding methods (using basic exercises with a weight that allows a maximum of 10 repetitions) targets the type IIb muscle fibers.
Compound multi-joint exercises that employ large muscle groups (e.g. deadlifts, squats, bench press and chin-ups) should be used 4 sessions per week, with training intensities of 75–85% 1RM varied throughout the mesocycle in a non-linear fashion to elicit a hypertrophic response (Wernbom et al., 2007).
Hope you enjoyed this one! How would you guys like a “science-based bulking meal plan” video that uses some of the information I went through here to set it up? Let me know what you think and ideally what you’re looking for with that meal plan (cheap, easy recipes, etc.)!
It is scientifically proven that the fastest way to gain muscle is to overeat. 3k, 6k, 10k, however many it takes, just make it good food. Get good at cutting.
When you think hypertrophy is necessary, check out Bruce Lee’s lifts.
What is the best product or brand to lost crazy amounts of fat? I read many good opinions on the internet about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has anybody tried this popular fat burn diet plan?
Guys does blood flow restriction training actually work well? What’s the pros and cons of it? My dad told me it’s a waste of time to get it and just save my money on more equipment and food
When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate rapid loss of weight, these diets will never be a long-term answer for your waistline. It is best to search Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.
Weights are not important to gain muscle as a hardgainer… If you are a true hard gainer, you will never be skinny fat and the most important thing is to eat like a monster ccause all weight u gain will be muscle.
Its still surprise me, how a lot of people don’t know about Custokebon Secrets, although many people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost a lot of weight by using it without starving myself.
I am not taking any supplements other then the odd protein bar! I can get enough protein and macros from food! I heard that creatine can cause hair loss which I am not keen on!
Wow great video on body building, im gonna throw my past routine n will follow this now but the thing is im not 40+ �� so im gonna follow my old schedule
Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover a great guidelines about how exactly you can lost tons of fat. Why don’t you give it a shot? perhaps it is going to work for you too.
RIGHT ON THE NAIL!!! This is what I was asking you to do, video on hard gainers… Awesome… before virus 148pds, no gym since end of March 130pds ( with my socks)… My issue is the right food, because I burn helll of fast! Thank you again for those outstanding videos… it takes me 6-7 months to 18pds and 3 months without heavy lifting to completely lose it… sucks
Who would have believe that I will finally find a diet that works. It’s called Next Level Diet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.
Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.
I am 45 now but I can’t train the same muscle three times a week, I overtrain and lose strength/muscle. I personally need 72 hours between workouts to improve.
Do you have any tips for somebody with type 1 diabetes? My diet is pretty strict and I typically eat mostly just protein, and even a skinny person like me knows I eat less carbs than most people probably do.
I started lifting back in September as a sophomore in our school’s rec center weight room. I was benching about 95 pounds comfortably for 2 3 reps and by the end of June (only 9 months!) I was able to bench around 250 2 3 times and was finally able to do around 15 20 dips.
I started out around 180 bodyweight @21% bodyfat. By the end of that school year in June, in only 9 months, I weighed 225 pounds at around 19.5% bf. I tried cutting at the beginning of summer, and got bored. Lost 15 pounds so I’m now 215 and I am around 18.5 % bf.
My question is, is it safe to have gained 45 pounds in only 9 months by losing some fat and gaining muscle. So that would be what, equaling out to around 50 pounds of muscle gained?
Wana gain muscle? Stop watching youtube videos and go and lift. Eat alot of food and lift every other day, impossible for your body not to change. Just dont expect overnight change, most people watching this are not trying to be bodybuilders, they just wana look good to get some pussy. So just go eat and lift.
I’m 170lbs and roughly 14.5% body fat (according to a scale) I’m sure the body fat is off by a bit, but regardless my goal is to lose body fat and maintain weight. I’d like to be around 11% body fat. Should I have a slight calorie deficit, or just workout and eat clean at a calorie level that maintains my weight?
The calorie counting part of the equation is the most boring yet the most critical. I found myself in the exact same situation you mention, a month ago I realized i was eating 2600 calories on average when i’d need 3000 at least to build muscle.
I started on April 14 April 23 and I’ve gain I can defiently notice and it has been a big change if I’m honest my arms have just gotten bigger chest shoulders legs kinda surprised try hit it every day as well
Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost crazy amounts of weight. I should not even be speaking about it cause I do not really want a lot of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today and so I will share the wealth haha.
I tried getting big arms for a long time but never successfully until I decided to throw out isolation exercises. I could curl till I’m blue in the face and not get as much gains in my biceps as with one day of rows or presses for triceps. I know we’re all different but it worked for me. Good luck dudes.
It’s still shock me just how a lot of people have no clue about Custokebon Secrets even though a lot of people with it. Thanks to my personal buddy who told me about this. I have lost crazy amounts of weight.
Am I putting on weight too fast? Been working out and eating right for 1.5 weeks and gained 4lbs. I’ve been weighing myself in the morning before breakfast btw
Are there certain fruits that have good amounts of carbs? Vegetables and oatmeal are no issue for me. I only use an old workout bench, weights and a mini trampoline. Okay, so drink the shake after the workout? Okay.
Easiest way to eat enough: Lift heavy, and lift to failure. I realized I was always lifting way too light, and not pushing hard enough. Now that I lift heavier and go til failure, I’m hungry literally all the time.
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I used to do different days for different body parts. I now do full body training 3 days a weeks, 2 as my cardio. I’ve seen a dramatic increase changing it up and having a higher training Frequency.
Monday full body, 12 reps of 5 sets Tuesday Cardio Wednesday Same as Monday Thursday Cardio Friday Same as Monday Saturday & Sunday either have to rest days or the same as Monday but lower weights as you don’t want to wear yourself out when you get to Monday.
When i got into muscle building i didnt realise how expensive it was gonna be, quickly realised big muscles dont come cheap:( that healthy food and supplements and gym and trainer fees gonna burn a hole on your paycheck in no time
My arms aren’t toned or huge eventhough I have been working out for over a month, but the weird thing is that they are actually pretty powerful, I out lift and beat almost all my friends who have been working out for years and are pretty solidly built already so I dont know if I just wasn’t meant to be buff
For me it’s really hard to get to even 1gr/kg of protein as a teenager with no income but it’s easier to get my calories intake to around 3k by eating lots of oats, pasta, rice and olive oil and being way taller than average and skinny makes gains even harder and less remarkable. I hate it
As a beginner lifting just about 10-10 kilo, Should i buy BCAA or Creatine? As i do not even have basic fitness, No sign of bicep or even triceps yet. plus i need to lose 10 kilo weight at least, what do you suggest?
I eat 4,000 cal a day, start with a shake in the morning called 1340, it has 50g of protein and 1,340 calories! It good for bulking up fast to rid your skinny body, but eventually you need to stop the heavy shakes and start shredding.
When considering eating healthy, you must try not to fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google as it is not just another fad diet where you starve yourself.
I read plenty of great opinions on the net about how Custokebon Secrets (just search it on google) can assist you lost lots of weight. Has anyone tried using this popular diet plan?
I can’t follow these tips because I can’t work out because a heart disease that could kill me but I still want to work out but if I do intense workouts then I’ll bleed to death…..sorry if I spelt any thing wrong
The only way I can see someone that has above average genetics for gaining muscle mass NOT watching a video like this is if they’ve already been training a while. I feel I fall into a different category whereas I’m brand new to lifting, but I’m in my early 30’s, and man, it sure seems like I’m gaining mass and strength faster than my peers of similar age and training age. I’m still trying to figure out what’s normal and what’s above average to see where I stand. That’s why I’m here, anyway.
These days YouTube filled up with so many weight training and body building videos that people think that this is the only way to lead healthy and happy life. But remember being fit is different from body building…
Thanks Sean, your videos are very informative/helpful and you always know how to avoid those click-baity titles. Keep up the work, because you deserve a hella lot more subs!
THERES 10 THOUSAND PERSONAL TRAINERS IN THE WORLD WITH 10 THOUSAND DIFFERENT OPINIONS.. ALL I HAVE TO SAY IS 40 MINUTES AFTER YOU HAVE SOMETHING TO EAT DO A HARD 20 MINUTE WORKOUT OR LONGER IF POSSIBLE THAT WAY THE FOOD YOU JUST ATE YOUR BODY WILL USE IT AS FUEL INSTEAD OF YOUR BODY STORING IT AS FAT..
I managed to put on about 12kg of muscle, which was the maximum I could achieve, in 34 months when I was 20 years old. Even after having several years of rest, it didn’t take me more than a few months to gain the same amount of muscle. I can confidently say that I am not a genetically gifted person because I can only probably do a couple reps of 100kg on an incline bench. Does it truly take more than three years for most of you to gain that much muscle? I am very curious.
When it comes to eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diets are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they might induce fast weight loss, these diets are never a long-term solution for your weight problem. It is best to look up Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.
Working out at the gym is the easy part being able to able to afford protein shakes, and alot of unneeded food just to bulk is what ruin it for all of us eating 4000 to 5000 calories a day to bulk is insanely expensive
I’m a mesomorph I eat like a pig and lift weights for 3 weeks then I water fast for 5 days meaning nothing but water for 5 days. I make sure i’m eating a lot of protein but I have no restrictions on what I eat for 3 weeks. NONE! 4:44
I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.
Guys. lost crazy amounts of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost tons of weight. I shouldn’t even be speaking about it cause I do not want a lot of other guys out there running exactly the same game but whatever. I’m just in a excellent mood right now so I’ll share the wealth haha.
Ten sets of bench press? Damn, i only do 5 sets of 8-10 reps. 3-4 days a week. Also work out other muscle groups same day. I do squats once a week with weight of course.
I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.
Im going to stop you right there because the photo you show of yourself is not natural bodybuilding. Your advice will only be according to your experience and will not help natural muscle builders which is 80% of us.
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!
I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!
When it comes to eating healthy, you must try not to fall victim to modern fad diet plans. Extreme diets undoubtedly are a danger for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.
It still surprises me, just how lot of people are not aware about Custokebon Secrets, although a lot of people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost tons of weight with it without starving myself.
Most hard gainers problem aka skinny guys is that we eat and be looking like a pregnant skeleton �� and feel like we ate enough since our stomach feels like it’s about to explode when we barely ate anything
Go check my 3 moth transformation. I achieved this through a lot of hard work and patience. I had no equipment and I trained at home. I think it’s all about persistence and avoiding bad habits such as alcohol or cigarettes these two can be a main reason why you can’t gain muscle. The maine reason why I have succeeded is that I was eating healthy food and I never skipped the single day of training. I would like to say that I did it all by myself without any professional coach that would be cool but honestly the another big reason was that i came a cross in my opinion best training program for home workout. Workout Anywhere, Anytime. I’m not saying that I couldn’t do it by myself but surely it would took me a lot more time if I would train by my own. So believe in yourself and start now no more excuses
Ugh what? 30 to 40 pounds of muscle, shit I got over 180 pounds of muscle right now, and until Dec 25th I hadn’t worked out in years. How much muscle you can gain is totally based on bone mass, height, and your wrist and ankle measurements, within 3 percent.
Much of what you say is true, but you can’t just say 30 to 40 pounds without saying in how long in years, along with what year in lifting you are in. You can’t say everyone can only gain 30 to 40 pounds of muscle, not if you mean no matter how long and hard you work out.
Actually, I haven’t even did it all yet, but I can tell you almost to the pound how much muscle I can carry based on my genetics info, this is based on facts, Math and formulas that actually work.
I like how he started with credentials, definitely grabbed my attention. Feel like some of these other videos about working out aren’t backed by much research and are done by smucks.
I do calisthenics and hit the same muscle groups 6 times a week until failure I need some advice after learning you should have 48hrs rest. Is this good or bad
Anyone tried the Custokebon Secrets? I have heard several incredible things about it and my mate lost a lot of weight with Custokebon Secrets (look on google search engine).
Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose
Hey guys I found a legit source if anyone wants top quality gears you can txt directly or WhatsApp this #: +1(202) 643-1409 I have been dealing with this source for 3 years and never had any problems with my package. I did my first cycle from this source and that’s how I got my body transformation he even provides good diet and workout plans.
Does Custokebon Secrets really work? I see a lot of people keep on speaking about Custokebon Secrets. But Im not sure if it is good enough to lost a lot of weight.
There’s different levels of bodybuilding… most people stay at the beginner level forever… if you’re doing the same old same old month after month year after year… don’t expect any progress!
Finally, a guy who tells it like it is! I was 64 kilos from the age of 16-38! I was put on SSRI drugs for an anxiety disorder and depression which gave me an appetite. I was finally able to enjoy food and I went up in weight to 72 kilograms. Instead of looking like a holocaust victim too afraid to step into a gym, I finally made the effort. I have very, very skinny genetics which comes from both sides of the family. I trained for 18 months and ate two big after a Macks with fries after a work-out and went home to a big meal, Oh, not to mention all the Whey protein shakes and eggs I consumed. I ate like a horse. At six feet tall I was lucky the weight distributed evenly. I thoughtin my naivete-I was gaining a shit load of muscle until a doctor told me I was at least 30% body fat!
I did get stronger, but there were smaller guys in the gym lifting heavier. I am now 52 and am back at the gym and loving it. I weigh 115 kilos, my ideal weight would be b/w 78-82 kilos. The hard part at my age is getting the weight off. These days, I am not concerned with looking big. Having skinny genetics is not a death sentence. Looking lean and yet being as strong as an ox is achievable even at my age. I started training again about 4 months ago and the muscle memory kicked in very quickly, and I am still making strength gains. I will never be huge like many of the Youtube natties, even the vegan ones (I’m am vegan), simply because of my age and that my T levels are low, which happens to all of us men. What I guess I am trying to say is, don’t worry too much about your skinny genetics. I tall lean bloke when he rips off his shirt can be quite impressive with the ladies. Lifting weights to your best ability is an ongoing process, that’s the fun of it for me. I am competing against myself. And to alll you fellas with great genetics, I hate you all!:-)
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.
Please answer this. I’ve been getting upset because I haven’t been gaining weight and almost in my 2nd year of lifting, can I build the same amount of muscle in my 2nd year?
SIR…THIS WAS PERFECT..THANK YOU..some videos you make I can’t relate to but this one right here..RIGHT ON THE MONEY..you continue to be an inspiration..glad I subscribed to your channel
For the periodization, how many sets should we do? Do I do the 10 reps take a 2 minute break and then try and do 10 more etc until I can’t do any more?
Math Question, if my workout contains a set of bicep curls and a set of hammer curls (25lbs x 10reps, for a total of 40 reps, 2 sets of 20) and i do that routine 4 times, is that 8 sets in a session? If so this routine three times a week is 24 sets, is that right?
When considering eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diets undoubtedly are a danger for your health, especially ones that seriously restrict your daily nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.
Hey Sean I am 6’3 200 pound around 10% body fat. I do look pretty muscular in real life, however someone like Bradley Martyn is around my height but is around 260 ish pounds lean. I mean even with steroid in effect, can those gain be realistic? Or sometime its just genetic?
I’m hard fat loser. Because i’m a powerlifter:D i won’t sacrifice 3 months to lose fat. I’m 16 % bf AT 98.3 kg 6.1 i wanna add 100 kg to my squat deadlift and 60 kg to my bench so IS it worth it to lose fat. 180 kg deadlift 150kg squat 100 kg bench. To 280 kg 250 kg 160 kg. In least amount of Time possible. While adding muscle mass to 105 kg and 13 % bf. I might fall down in fat right now early but After it’ll become so so hard falling in weight.
I notice lots of people keep on talking about Custokebon Secrets. But I’m uncertain if it is good. Have you ever tried using this popular weight loss methods?
I learned as a hard gainer you have your strengths and your weakness’s. I may be weaker and have a harder time to gain muscle but I was blessed with speed and being 6’3. So it’s usually a trade off
Its still astonish me just how some people don’t know about Custokebon Secrets despite the fact that lots of people with it. Thanks to my mate who told me about this. I have lost lots of fat.
yo! men can you gimme advice im 250lbs whats the best thing to do? is it to lose weight 1st then make weight training so hard???…or losing weight with weight training so hadd
How long does it take for the muscle to finish growing? For example if you train forearms and then dont work out again for a while, how long does it actually take until it fully recovers/stops growing
The thing about body building is that you have to become your own biggest fan. Cause nobody is gonna care. I would recommend exercising for you mental and physical health. Don’t do it for muscles. That should be the future.
I read many good opinions on the internet about how exactly Custokebon Secrets (search on google) will help you lost lots of weight. Has anybody tried using this popular weight loss secrets?
to be honest. its all bulshit. be shit, go to the gym, get better. all the science and studies are too sporadic and short term. if you do stuff that makes you happy you will go more. when you are happy going, weird shit starts to happen to you. one weird phenomenon is that sometimes you turn up feeling like you dont wanna go and you leave having your best gym day that cant happen to you unless you are happy going to the gym.
if you enjoy it you will grow exactly like everything else in life.
oh yea eat enough protien, mix hemp with pea isolates, sleep well too so melatonin and blue screen reduction. less booze.
If you wish to slim down, you need to look up Custokebon Secrets on the google search engine. They will make it easier to get the body you should have.
I have always had problems with belly fat. After just one month of following diet plan from *Next Level Diet*, I can almost see my six pack. Don’t wait, take your plan now!
Can anyone in the comments help me? I bought a personal home gym machine recently and when I work out my biceps, I dont notice a difference, but my forearms are bigger than before. Am I doing something wrong?
Has anyone used the Custokebon Secrets to lost crazy amounts of weight? Just simply do a search engine search. On there you’ll discover a great suggestions about how you can lost crazy amounts of weight. Why not give it a shot? maybe it’ll work for you too.
This video should only be taken srsly if you started lifting past puberty years and out of teen years. If you started at 160 at 16 and are now 200 at 18, and you look almost as lean as when u were 16, 40lbs heavier u probably gained 30lbs of muscle in that time. So, by this videos explanation, at 18 years old your already about to tap out your natural limit. Again if you start lifting in your teen years this just probably won’t ring true for u.
My friend laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed them amazing results after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol
Any good apps that you recommend for tracking and managing your workouts? Trying FiTbod right now, not bad but haven’t tried anything else yet. I definitely need a tool like this though.
dont need to eat 4 to 9 meals a day that ridiculous 2 big meals a day and fasting maximizes your hgh testosterone need to eat dozen whole pasture raised eggs pound of grass fed beef 2 pound of greek yogurt and 72 gram protein shake
Took me 2 cycles to gain 80 pounds (after water weight was lost)… And that was just with Sustanon 250. Starting another cycle soon and will be adding a little HGH and Winny at the end. Can wait!
I don’t take shake protists but still my body make muscles what I do I eat proper I eat red beans fish chicken breast eggs salad �� yogurt and milk I never feel tired I am running 2 per week and 5 days weight lifting ��️♀️
This video is definitely great! It helps me remember of times when my wife used Custokebon Secrets to lose 15 lbs and enjoy being healthy again! Most of us would like to lose fat, however we also require to remain healthy, which is what Custokebon Secrets given.
hi GT, I’ve been watching ALL your videos and I have a question. I’ve started back at the gym three weeks now after 30 years. I’m 5 7″ 165lb, 56yrs, have love handles w/a tummy, everything else is average except, muscles are gone form my past weight lifting workouts 30yrs ago:(. I’m stuck between Intermitting fasting video to loose the belly fat, and your Top 10 Muscle Building Tips for BEGINNERS. I’m also considering your 6 Week Body Transformation Challenge, Now I’m not sure which way to go first, In research, all your explanatory videos convinced are genuine. what would you suggest?
if I was really really skinny when I started lifting, gained 45 lbs of lean mass trough the year even tough I’ve trained shitty and sawapped 5 programs, am I still got to 50% max potential? cause my starting point was really poor
The number one question I have and also the only question i cant find an answer for is how much much to you have to work the muscle to grow the muscle. And when is working it too much causing negative effects
when i watch these and i see the views and the like i just assume everyone who liked it or viewed it have had improvement in this and became thick no homo and other stuff basically what i assume about video i watch when i wanna get a certain things done i just assume all the likes and views are those who successfully done it and improved:[
Another tip is keep your muscles guessing. One set go slow, another increase the weight, then drop the weight or increase. I don’t count reps I go to failure but keep my muscles guessing because your muscles adapt fast. Also diet is important, in a month i started at 72kg now I’m 80kg. I do full body 5 times a week, I gave up Football/soccer to lift and only do it for fun.
Diet Plan known as Custokebon Secrets kept appearing here on a lot of youtube and I thought they were scams. However after my buddy follow it, and finally lost a ton of weight with it without starving herself. I’m persuaded. Don’t take my word for it, search for Custokebon Secrets on the google search engine.
Hi, Doctor How much of a factor is testosterone in muscle gain ( Especially over 40 )? Can you be on the lower end of testosterone and still put on muscle?
Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called Next Level Diet leaves you full-packed and ready for melting off those extra pounds.
I’m 260 and 6’1 and a half but never lifted weights all I do is eat carelessly everyone tells me to lift weights though I just don’t take advice but I think I might now.
you know what I love about your videos besides all the amazing info? it’s how they all have a transcription in their description. great for the hear impaired or if you can’t play the audio. keep it up and thank you!
You forgot one thing that is super important: making sure to get enough sleep. I worked out fairly consistently and ate plenty throughout high school and college but because I was chronically sleep deprived (4-5 hours of sleep per night during the week) I thought I was incapable of putting on muscle. Now that I am done with school and prioritizing getting 8 hours of sleep I’m finally packing on muscle at a fairly normal pace.
Some videos say eliminate carbs and now this video says carbs are good for muscle gains. It gets very confusing. Don’t do this, do this instead. I’m not saying your video isn’t very informational, I’m just a bit frustrated because there is not one answer.
Hi Sean, awesome channel! Scientifically sound, fact based and objective. Could you please do a video on cardio, specifically the effectiveness of the elliptical as a cardio tool. I find the treadmill hurts my joints and I hardly have time to run outdoors. Thanks
This video has good information, but I’m confused about the best diet plan which i should use, only because I have never taken any. Anybody tried the Custokebon Secrets? I have heard several folks refer to unbelivable things about Custokebon Secrets.
Seems reasonable…I am small but have a musclular build and my fear with a calorie increase is ending up bring the skinny fat guy. At my age (55) much harder to lose the belly fat
Cool video! It would be nice if you also refer to kilograms, cm, etc.. units of measurement used everywhere else than US. I am sure many of your foreigners viewers would appreciate it
The real secret to gaining muscles is to follow a natural diet (mostly including high quality raw (organ) meat raw butter/eggs and raw milk) and cut out out all grains nuts and seeds. For more details I refer to aajonus and sv3rige on youtube. I myself was annorexic and gained within a year 6 kg of muscle with just some pushups and pull ups.
Hope you enjoyed this one! Let me know in the comments below what other topics you’d like to see, and don’t forget to follow me on IG ( https://instagram.com/jeremyethier ) for more content! Cheers!
My goal this year is to gain around 12 lbs/5 kg muscles. I havent been working out anything for a year now, so its needed. I weigh about 182, and my plan is to replace 12 of those with muscles instead of fat. Not an extreme change but still noticable.
So what happens if we do everything else right but don’t take supplementation? I’ve been training seriously for over a year, 25 years of semi-professional basketball before that, never saw newbie gains of any sort now that i’m at the gym 4 times a week training as described in this video. Having a really hard time seeing gains at all, hard to believe that it’s all due to lack of supplements.
I’ve been trying to do Full body Calisthenics 3 days a week and 3 days a week push, pull, legs. I feel like I could definitely get more gains just doing a 6 day PPL split, but I wanna do handstands
This video is definitely amazing! It helps me recall of times when my cousin used Custokebon Secrets to get rid of 15 pounds and enjoy being healthy again! Many people want to lose fat, however we also need to remain healthy, and that is exactly what Custokebon Secrets gifted.
According to a body composition machine after 7 years of 80% serious training as soon as I went fully serious with a programme I gained 8kg of lean muscle in 3 months, went from 64kg lean mass to 72kg lean mass at 5ft 8inches and stayed 16% body fat before and after, good or bad?
All my brothers are pretty built without working out and I worked out for two weeks and gained 5 pounds…idk if that’s possible, and I weighed when i was “empty”, idk if its genetics or Im just good at working out, i never took working out serious till now because, i wanted to see what would happen
You sure Sean…just came across your 26 weeks program you selling for $80. One of the reviewer claimed to gain 18pounds in first 8 weeks. And another 17pounds in next 8 weeks. Happy to provide evidence if you like:) btw..i couldnt find that person anywhere on internet. And his after pic is photoshopped.
Hello, have you thought about this kind of diet plan known as the Custokebon Secrets? My cooworker says it helps people lost lots of weight. Is that possible? I also noticed numerous great review about this diet plan. Thoughts?
Awesome man. These tips are badass and so helpful. �� Just to clarify in periodization, on the third cycle workout will really be shorter. Will we get the same burn and intensity despite working out for 3 reps only? Will our muscle still grow?
Thanks and keep posting awesome contents like this!
My friend laughed when I told them I was going to reduce weight with just using Custokebon Secrets, but after I showed them extraordinary results after I used it they’re begging me to share with them about it. Of course I won’t tell them the details about this diet plan, hahaha
Just use this split One bodypart AM and PM if you can. Otherwise both in full workout. Legs quad focus is one full workout(do not split up AM and PM) Biceps AM and Chest PM Legs Quad Focus Triceps AM and Back PM Posterior Chain AM and Shoulders PM. Throw in days off when needed.
Hey! Thank you for this useful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it is good. Have you tried using Custokebon Secrets? I’ve heard several amazing things about it and my cooworker lost crazy amounts of weight with it, but she refuses to tell me:(
When considering eating healthy, you have to try not to fall victim to modern day fad diets. Extreme diets are a risk for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.
Its still surprise me just how a number of people have no clue about Fenoboci Diet Plan although lots of people with it. Thanks to my buddy who told me about it. I’ve lost lots of weight.
It’s still amaze me just how a number of people don’t know about Custokebon Secrets even though a lot of people using it. Thanks to my pal who told me about it. I’ve lost tons of fat.
Came from a video where this guy tried humiliating viewers into buying his program, nothing like that here. Genuinely enjoy this video. Props on a well formed video
What is the best way to lost tons of fat? I read loads of superb opinions on the net about how Custokebon Secrets can help you lost crazy amounts of weight. Has anybody tried using this popular lose weight methods?
When you say your first year, do you mean a whole entire year of training to gain or do you mean the first year of training which includes your bulking and cutting?
The secret is FOOD. A LOT OF IT. And a whole lot of cardio.
Body doesn’t add muscle at the fastest possible rate UNLESS IT IS CONVINCED THAT FOOD IS IN ABUNDANCE.
Also if your cardio or endurance goes down as a result of adding excess bodyweight, doesn’t matter whether it’s muscle or fat, the body tries NOT to gain weight.
So a lot of jumping jacks (500 a day untill you can do 500 in a row) and a lot of full ROM jump squats, until you lose the ability to jump, that’s the only leg workout I do and the first time I barbell squatted, I did 140kilo for a few reps(I squat these days).
Now food can be anything natural, clean and healthy, just meet that protein demand which is 1.6 gram protein per kilo of total bodyweight. For me, a bunch of toasts with honey does the job throughout the day time, dinner is something spicy, meat or vegan doesn’t matter.
Exercise? Any weight or exercise that makes you fail before hitting 20 reps, although heavy weights like 3 rep max weights also work just as well, as long as the volume is there, just make sure to maintain the healthy frequency, work as hard as you can with a given load while being able to do that 3 times a week.
For me that is weighted one arm push up (one arm push up between two high tables while a travel bag full of sand hangs from my non working arm, make sure tables are high enough to allow you full ROM without the bag hitting the floor) and weighted one arm pull up (5 kilo hanging from each arm for me).
How to build up to one arm push up and pull up? Use convict Conditioning or Dominik sky YouTube channel progressions.
However, food is key to recovery and muscle gain, to gain muscle you gotta gain weight, always remember that, if you can do 500 jumping jacks in a row, and 50 jump squats in a row, you will run super fast and for a long time and excel in any endurance seeking sport like MMA or boxing no matter how heavy you are. However barbell squats are great exercises so perhaps, think about them.
Any time you feel like muscle gains are lagging, bump them calories up by 300kcal per day. And see the magic for yourself.
Hi I’m hoping someone can help me. I’m about 170 pounds and 6ft 3in. Iv been going to the gym often and been doing crew at the same time. Now iv been lifting for about a month straight but I don’t notice a difference. Iv been drinking a protein shake after each workout but not on my off days. Also, I have been eatting the same amount as usual. Do you think I need to eat more and if so how much more to gain muscle? I just don’t wanna get fat lol
6 months of hard 2 hour workouts and a really good diet over 200grams of protein no sweets You’ll see a completely different person 12 months and you’re gonna look like a top level predator remember diet, type of workout, and consistency someone who only works out for 30min two muscle groups a day 4 days out the week will never look better than someone who trains 2-3hrs a day full body workout 6 days out the week
This was great, thanks, been searching for “max muscle plan workouts” for a while now, and I think this has helped. Ever heard of Lilyhen Strength Sabrmetrics (do a search on google )? Ive heard some incredible things about it and my mate got cool results with it.
What is the best way to lost a ton of weight? I read lots of good reviews on the internet about how exactly Custokebon Secrets can help you lost a lot of fat. Has any one tried using this popular lose weight methods?
Saying you reach natural limit in only 3 to 4 years doesnt sound right at all, I was a skinny boy 150 at 5’11 I gained a solid 20 pounds in the first year, I went from 150 to 185 inn the firet 2 years easily, and I wasnt even doing squats or deadlifts yet, Ive been progressively advancing my training and Im still gaining strength and size and I dont see me slowing down anytime soon honestly im 225 now, granted Im not 6 pack ripped but Im not fat either very slight belly fat, yet me arms back chest and legs have grown significantly, I think I have a lot of room to gain strength, and as a natty size equates to strength
Thanks for the tips Jeremy, as a hard gainer myself (I am 140 lbs) I find it so challenging to build muscles, check out my progress video, and let me know your thoughts, thanks!
I finished puberty at 135 lbs with no abs at all, and got serious about lifting shortly after that. Today I’m 165 lbs at 10% body fat. I already know I’m getting near my natural limit, but who cares? Every body has a different starting point and different goals; it’s just about seeing how far you can take your physique naturally.
As specialist, I do think Custokebon Secrets is actually good way to lost a ton of weight. Why not give it a shot? maybe it is going to work for you too.
My cooworker laughed when I told them I was going to become slimmer with just implementing Fenoboci Diet Plan, but after I showed these people great effects right after I used it they’re begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, hahaha
Any ideas where I can stand, I have never lifted before, but I’m 130 lbs and 5’7″. I’m 16 and a twin so I don’t know if that contributes something. My father and grandfather were big guys but I’m kinda skinny. Only been working out for 1 month, learning proper form but now I’m going to start being serious.
I went from 165 30% BF 206 27% BF in 15 months, and then cut down to 178 15% BF in 3 months. That’s 40 pounds of muscle in 18 months. I went ham 2 hours a day 6 days a week, with no breaks. 40-60 sets every day. That’s how you do it the natty way.
As a hardgainer that’s been exercising regularly for the past 15 years, turning 35 this year, I have to say that switching from protein shakes to gainer shakes was the most noticeable change to my routine, roughly two years in. Metabolism changes during 15 years for sure, but as long as I regulate my in-between-meal-shakes I know I will gain, and if I want to min/max I make sure to include creatine and add a half gainer pre-gym to make sure there is fuel readily at hand. ���� But each to their own, of course. Eating bigger meals or forcing chicken down on a daily basis simply wasn’t an option for me.
So does your genetic limit apply to your body in a general way? or do individual muscles have their own genetic limit so to speak? If somebody hypothetically only ever trained their upper body for 5 years and maxed out their development, would they then struggle to gain on their legs because the cost of maintaining their lean mass is already so high? or would they be able to build their legs effectively up to the genetic limit once they met their nutritional needs etc? should you prioritize the development of certain muscles before you reach your genetic limit..
When someone asks me “How to get a six pack?”, I always recommend website NextLevelDiet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!
6 months working out regular and eating well everyday. I system out at 127 lbs could only bench 135 once after the six month I was 179 lbs benching 275 @ 10 reps maxed 305. all natural.
Good video. My upper body responds pretty well to lifting but my legs seem stubborn. Have you ever ran across this before? I’m doing squats currently. Do you have a nutrition/lifting program?
I love this channel, no bullshit and based in reality instead of many of those people training for a few months with steroids and gain 50+lbs muscle mass and then bragging about it.
I would add that the important part of a pre-workout isn’t the caffeine. It’s beta alanine. Studies show that beta alanine and creatine work well with together.
In a year, cause some say your can only build 3 pounds of muscle a year and I’ve you gain 20 to 30 pounds it’s mostly fat. On a lean bulk though so I see why on a lean bulk you don’t really gain that muscle cause it’s a slow process, and if your a natural.
Liked and subscribe, as the information you were given was very informative and realistic. I’m a skinny guy myself, and started heavy lifting about 5 months ago. My muscles have definitely growing bigger, but I wanted it to grow faster without using roids. Which was unrealistic, as my brother gave me some advice, and said it would take me about 1 and a half year, to see a much bigger noticeable change. It’s a long stretch for a skinny guy like me, but I will keep fighting. The point is, it will take dedications, hard work, eat the right amount of macros, lift smart and get enough sleep to improve the process. And as you said, it also depending on age and genetics.
Your video inspired me, and let me keep going and be patient. Thanks.
I’ve got lean bone structure at 5’10, I had a superbug stomach infection at 19 so I don’t get hungry often and can’t each much, I’ve got a metabolism that burns calories like a furnace, I have insomnia so I can’t sleep or stay asleep when I want to (like now), and I’m too poor to afford a car or a gym membership. But good to know what my progress could’ve been if I was born into a different life.
I’ve found that when I bulk I just get fat which is because I eat too many calories. Right now I’m on a cut! I think I might need less calories than I calculate to gain muscle. Thing is i’m skinny fat and I’m 43. It seems virtually impossible for me to put muscle on but I’m not giving up!
I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying
My work buddy laughed when I told them I was planning to lose fat with just implementing Fenoboci Diet Plan, but after I showed them great effects right after I used it they are begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol
I am not restricting my blood flow anywhere. I’m not playing around with my health. I’ll just train hard, eat the right way, take the protein and creatine and call it a day. Pretty sure the gains will be just as good
Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.
Do 100 skull crushers & 100 Hammer Curls before going to sleep(2 or 3 sets). Then DO NOT EAT & Go To Sleep Stat!! Guaranteed Big Arms.. Do EVery Night. Thanks Thomas DeLauer.
After watching a shit ton of these and failing to gain much muscle in the last 3 years I’m convinced that no one knows what the fuck they’re talking about.
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Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.
I have to say in my opinion, you are the best and most informative “fitness guru” out there I watch and subscribe to many different trailers, but feel you have really done your research and your science based approach is really the best in my opinion. thank you
Hey Jeremy, do I need a calorie surplus to build muscle or can I just eat at maintenance. I would appreciate if you can get back to me. Thanks �� for the great content
I have worked out 6 years at LA fitness I lost weight however didn’t obtain the muscle body I wanted. haven’t workout 6 days a week since 3 years ago and I gain 80 pounds. now I joined planted fitness since I moved from Atlanta. I’ll try this hopefully it works
The question is…can you afford it? The worst part of maintaining muscle is continuing to increase your diet intake.. it gets more and more expensive to maintain and grow as every month goes buy you have to increase it. Soon as you reduce the diet intake…you just lose all the gains. If you have a fast metabilsim.. you have to eat a lot of food/expensive.
Combine the smolov squat base and the bench version Smolov Jr and use them for strict standing bicep curls. The volume is insane so you only have to do arms once per week but the payoff is huge.
thanks man i used to do freerunning but i stopped and i lost all of my strength and fitness but becaude we are in quarentine i am trying to get more fit and active and you and your videos are a great help
I do twice a week inclined curl (4×10-20reps) + one arm cable preacher curl (4×10-20reps) + once a week one arm curl & hammer curl (4×10-20reps). That’s 24 sets a week. No other choice as my biceps hardly accept the hypertrophy concept.
you can’t build bigger arms without having a bigger squat,press and deadlift poundage..FFS stop fooling yourselves any arm routine will only work if you get stronger.. else forget working out lol or consider steroids. anybody who has big arms and chicken legs are usually on some steroid cycle(no fucks given if anyone is triggered by this)
guys it also really depends on when you actually start lifting and natural testosterone production, if you start working out at 15 compared to someone starting to work out at 21 the older person is going to have the most dramatic gains. thats what is happening to me. at the start of my bodybuilding journey around early 14 i had very small amount of size gains but did have some strength gains but now im 20 and peaking in test production i am putting much more quality muscle than when i first start and ever before. my muscle building hasnt plateaued over the past 5 years but has been very consistent.
It’s still astonish me just how lots of people don’t know about Custokebon Secrets (do a google search) even though a lot of people lost tons of weight with it. Thanks to my personal mate who told me about this. I’ve lost a ton of weight.
blood restriction is really retarded it could lead to gangrene and the death of the limb that u restrict ur body needs constant new oxygen supply from your blood
This was great, I’ve been looking for “max muscle gain rate” for a while now, and I think this has helped. Have you ever come across Lilyhen Strength Sabrmetrics (should be on google have a look )? Ive heard some great things about it and my neighbour got amazing results with it.
Does Custokebon Secrets (search on google) help me lost crazy amounts of fat? I notice lots of people keep on speaking about this popular fat burn methods.
Ive taken three yrs out from the gym hoping to get back into it again wanna set myself goals my main goal is bigger arms this has got my mind focused now
Hope you enjoyed this one! How would you guys like a “science-based bulking meal plan” video that uses some of the information I went through here to set it up? Let me know what you think and ideally what you’re looking for with that meal plan (cheap, easy recipes, etc.)!
It is scientifically proven that the fastest way to gain muscle is to overeat. 3k, 6k, 10k, however many it takes, just make it good food. Get good at cutting.
When you think hypertrophy is necessary, check out Bruce Lee’s lifts.
For beginners and people plateauing Do reps for 1 minute with half your usual weight.
It’s OK to rest for a few seconds and get your breath, Just resume and finish the minute, no need to add on time.
Feel the burn
What is the best product or brand to lost crazy amounts of fat? I read many good opinions on the internet about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has anybody tried this popular fat burn diet plan?
Guys does blood flow restriction training actually work well? What’s the pros and cons of it? My dad told me it’s a waste of time to get it and just save my money on more equipment and food
When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate rapid loss of weight, these diets will never be a long-term answer for your waistline. It is best to search Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.
Weights are not important to gain muscle as a hardgainer… If you are a true hard gainer, you will never be skinny fat and the most important thing is to eat like a monster ccause all weight u gain will be muscle.
Its still surprise me, how a lot of people don’t know about Custokebon Secrets, although many people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost a lot of weight by using it without starving myself.
I am not taking any supplements other then the odd protein bar! I can get enough protein and macros from food! I heard that creatine can cause hair loss which I am not keen on!
Wow great video on body building, im gonna throw my past routine n will follow this now but the thing is im not 40+ �� so im gonna follow my old schedule
Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover a great guidelines about how exactly you can lost tons of fat. Why don’t you give it a shot? perhaps it is going to work for you too.
RIGHT ON THE NAIL!!! This is what I was asking you to do, video on hard gainers… Awesome… before virus 148pds, no gym since end of March 130pds ( with my socks)… My issue is the right food, because I burn helll of fast! Thank you again for those outstanding videos… it takes me 6-7 months to 18pds and 3 months without heavy lifting to completely lose it… sucks
Who would have believe that I will finally find a diet that works. It’s called Next Level Diet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.
Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.
I am 45 now but I can’t train the same muscle three times a week, I overtrain and lose strength/muscle. I personally need 72 hours between workouts to improve.
Do you have any tips for somebody with type 1 diabetes? My diet is pretty strict and I typically eat mostly just protein, and even a skinny person like me knows I eat less carbs than most people probably do.
I started lifting back in September as a sophomore in our school’s rec center weight room. I was benching about 95 pounds comfortably for 2 3 reps and by the end of June (only 9 months!) I was able to bench around 250 2 3 times and was finally able to do around 15 20 dips.
I started out around 180 bodyweight @21% bodyfat. By the end of that school year in June, in only 9 months, I weighed 225 pounds at around 19.5% bf. I tried cutting at the beginning of summer, and got bored. Lost 15 pounds so I’m now 215 and I am around 18.5 % bf.
My question is, is it safe to have gained 45 pounds in only 9 months by losing some fat and gaining muscle. So that would be what, equaling out to around 50 pounds of muscle gained?
Extra info: I’m 5 foot 7 inches
Wana gain muscle? Stop watching youtube videos and go and lift. Eat alot of food and lift every other day, impossible for your body not to change. Just dont expect overnight change, most people watching this are not trying to be bodybuilders, they just wana look good to get some pussy. So just go eat and lift.
I’m 170lbs and roughly 14.5% body fat (according to a scale) I’m sure the body fat is off by a bit, but regardless my goal is to lose body fat and maintain weight. I’d like to be around 11% body fat. Should I have a slight calorie deficit, or just workout and eat clean at a calorie level that maintains my weight?
The calorie counting part of the equation is the most boring yet the most critical. I found myself in the exact same situation you mention, a month ago I realized i was eating 2600 calories on average when i’d need 3000 at least to build muscle.
Lesson: count your calories guys
I started on April 14 April 23 and I’ve gain I can defiently notice and it has been a big change if I’m honest my arms have just gotten bigger chest shoulders legs kinda surprised try hit it every day as well
Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost crazy amounts of weight. I should not even be speaking about it cause I do not really want a lot of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today and so I will share the wealth haha.
I tried getting big arms for a long time but never successfully until I decided to throw out isolation exercises. I could curl till I’m blue in the face and not get as much gains in my biceps as with one day of rows or presses for triceps. I know we’re all different but it worked for me. Good luck dudes.
It’s still shock me just how a lot of people have no clue about Custokebon Secrets even though a lot of people with it. Thanks to my personal buddy who told me about this. I have lost crazy amounts of weight.
Am I putting on weight too fast? Been working out and eating right for 1.5 weeks and gained 4lbs. I’ve been weighing myself in the morning before breakfast btw
Are there certain fruits that have good amounts of carbs? Vegetables and oatmeal are no issue for me. I only use an old workout bench, weights and a mini trampoline. Okay, so drink the shake after the workout? Okay.
Easiest way to eat enough: Lift heavy, and lift to failure. I realized I was always lifting way too light, and not pushing hard enough. Now that I lift heavier and go til failure, I’m hungry literally all the time.
I dont see you having those 24 inch pythons. Lol people who just lifted with less bullshit you have has bigger and betters arms lol
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I used to do different days for different body parts. I now do full body training 3 days a weeks, 2 as my cardio. I’ve seen a dramatic increase changing it up and having a higher training Frequency.
Monday full body, 12 reps of 5 sets
Tuesday Cardio
Wednesday Same as Monday
Thursday Cardio
Friday Same as Monday
Saturday & Sunday either have to rest days or the same as Monday but lower weights as you don’t want to wear yourself out when you get to Monday.
When i got into muscle building i didnt realise how expensive it was gonna be, quickly realised big muscles dont come cheap:( that healthy food and supplements and gym and trainer fees gonna burn a hole on your paycheck in no time
My arms aren’t toned or huge eventhough I have been working out for over a month, but the weird thing is that they are actually pretty powerful, I out lift and beat almost all my friends who have been working out for years and are pretty solidly built already so I dont know if I just wasn’t meant to be buff
For me it’s really hard to get to even 1gr/kg of protein as a teenager with no income but it’s easier to get my calories intake to around 3k by eating lots of oats, pasta, rice and olive oil and being way taller than average and skinny makes gains even harder and less remarkable. I hate it
As a beginner lifting just about 10-10 kilo, Should i buy BCAA or Creatine? As i do not even have basic fitness, No sign of bicep or even triceps yet. plus i need to lose 10 kilo weight at least, what do you suggest?
I eat 4,000 cal a day, start with a shake in the morning called 1340, it has 50g of protein and 1,340 calories! It good for bulking up fast to rid your skinny body, but eventually you need to stop the heavy shakes and start shredding.
As specialist, I think Custokebon Secrets is good way to lost a lot of weight. Why not give it a shot? maybe it will work for you too.
When considering eating healthy, you must try not to fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google as it is not just another fad diet where you starve yourself.
I read plenty of great opinions on the net about how Custokebon Secrets (just search it on google) can assist you lost lots of weight. Has anyone tried using this popular diet plan?
I can’t follow these tips because I can’t work out because a heart disease that could kill me but I still want to work out but if I do intense workouts then I’ll bleed to death…..sorry if I spelt any thing wrong
The only way I can see someone that has above average genetics for gaining muscle mass NOT watching a video like this is if they’ve already been training a while. I feel I fall into a different category whereas I’m brand new to lifting, but I’m in my early 30’s, and man, it sure seems like I’m gaining mass and strength faster than my peers of similar age and training age. I’m still trying to figure out what’s normal and what’s above average to see where I stand. That’s why I’m here, anyway.
These days YouTube filled up with so many weight training and body building videos that people think that this is the only way to lead healthy and happy life. But remember being fit is different from body building…
Thanks Sean, your videos are very informative/helpful and you always know how to avoid those click-baity titles. Keep up the work, because you deserve a hella lot more subs!
Anyone tested out the Custokebon Secrets (just google search it)? I have heard several amazing things about this popular weight loss system.
Hi there, I want to know if Custokebon Secrets, will work for me? I notice a lot of people keep on speaking about this popular lose weight secrets.
What do you think of lost a lot of weight using Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.
THERES 10 THOUSAND PERSONAL TRAINERS IN THE WORLD WITH 10 THOUSAND DIFFERENT OPINIONS..
ALL I HAVE TO SAY IS 40 MINUTES AFTER YOU HAVE SOMETHING TO EAT DO A
HARD 20 MINUTE WORKOUT OR LONGER IF POSSIBLE THAT WAY THE FOOD YOU JUST ATE YOUR BODY WILL USE IT AS FUEL INSTEAD OF YOUR BODY STORING IT AS FAT..
I managed to put on about 12kg of muscle, which was the maximum I could achieve, in 34 months when I was 20 years old. Even after having several years of rest, it didn’t take me more than a few months to gain the same amount of muscle. I can confidently say that I am not a genetically gifted person because I can only probably do a couple reps of 100kg on an incline bench. Does it truly take more than three years for most of you to gain that much muscle? I am very curious.
When it comes to eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diets are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they might induce fast weight loss, these diets are never a long-term solution for your weight problem. It is best to look up Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.
Working out at the gym is the easy part being able to able to afford protein shakes, and alot of unneeded food just to bulk is what ruin it for all of us eating 4000 to 5000 calories a day to bulk is insanely expensive
I’m a mesomorph I eat like a pig and lift weights for 3 weeks then I water fast for 5 days meaning nothing but water for 5 days. I make sure i’m eating a lot of protein but I have no restrictions on what I eat for 3 weeks. NONE! 4:44
Fantastic!, please do same video but focusing in fat loss; safe / healthy lose rate, range, impact in testosterone….
Thanks for your time
I trained for 1 day and I am now stronger and ripped like hercules. My nutrition was simply carbs and I followed a hulk hogan vitamin plan.
I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.
Guys. lost crazy amounts of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost tons of weight. I shouldn’t even be speaking about it cause I do not want a lot of other guys out there running exactly the same game but whatever. I’m just in a excellent mood right now so I’ll share the wealth haha.
Ten sets of bench press?
Damn, i only do 5 sets of 8-10 reps. 3-4 days a week.
Also work out other muscle groups same day. I do squats once a week with weight of course.
I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.
they show the guy in the video unhappy with his arms size while his arms are my ideal goal they aren’t small and not too big to look just weird.
Im going to stop you right there because the photo you show of yourself is not natural bodybuilding. Your advice will only be according to your experience and will not help natural muscle builders which is 80% of us.
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!
I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!
When it comes to eating healthy, you must try not to fall victim to modern fad diet plans. Extreme diets undoubtedly are a danger for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.
It still surprises me, just how lot of people are not aware about Custokebon Secrets, although a lot of people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost tons of weight with it without starving myself.
Most hard gainers problem aka skinny guys is that we eat and be looking like a pregnant skeleton �� and feel like we ate enough since our stomach feels like it’s about to explode when we barely ate anything
Go check my 3 moth transformation. I achieved this through a lot of hard work and patience. I had no equipment and I trained at home. I think it’s all about persistence and avoiding bad habits such as alcohol or cigarettes these two can be a main reason why you can’t gain muscle. The maine reason why I have succeeded is that I was eating healthy food and I never skipped the single day of training. I would like to say that I did it all by myself without any professional coach that would be cool but honestly the another big reason was that i came a cross in my opinion best training program for home workout. Workout Anywhere, Anytime. I’m not saying that I couldn’t do it by myself but surely it would took me a lot more time if I would train by my own. So believe in yourself and start now no more excuses
Ugh what? 30 to 40 pounds of muscle, shit I got over 180 pounds of muscle right now, and until Dec 25th I hadn’t worked out in years. How much muscle you can gain is totally based on bone mass, height, and your wrist and ankle measurements, within 3 percent.
Much of what you say is true, but you can’t just say 30 to 40 pounds without saying in how long in years, along with what year in lifting you are in. You can’t say everyone can only gain 30 to 40 pounds of muscle, not if you mean no matter how long and hard you work out.
Actually, I haven’t even did it all yet, but I can tell you almost to the pound how much muscle I can carry based on my genetics info, this is based on facts, Math and formulas that actually work.
Do more research.
I like how he started with credentials, definitely grabbed my attention. Feel like some of these other videos about working out aren’t backed by much research and are done by smucks.
If youre looking for a great program that will put on muscle guaranteed with money back satisfaction go check out
@t
it helped me put on the muscle mass i was looking for, being skinny.
I do calisthenics and hit the same muscle groups 6 times a week until failure I need some advice after learning you should have 48hrs rest. Is this good or bad
Anyone tried the Custokebon Secrets? I have heard several incredible things about it and my mate lost a lot of weight with Custokebon Secrets (look on google search engine).
Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose
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Does Custokebon Secrets really work? I see a lot of people keep on speaking about Custokebon Secrets. But Im not sure if it is good enough to lost a lot of weight.
There’s different levels of bodybuilding… most people stay at the beginner level forever… if you’re doing the same old same old month after month year after year… don’t expect any progress!
Finally, a guy who tells it like it is! I was 64 kilos from the age of 16-38! I was put on SSRI drugs for an anxiety disorder and depression which gave me an appetite. I was finally able to enjoy food and I went up in weight to 72 kilograms. Instead of looking like a holocaust victim too afraid to step into a gym, I finally made the effort. I have very, very skinny genetics which comes from both sides of the family. I trained for 18 months and ate two big after a Macks with fries after a work-out and went home to a big meal, Oh, not to mention all the Whey protein shakes and eggs I consumed. I ate like a horse. At six feet tall I was lucky the weight distributed evenly. I thoughtin my naivete-I was gaining a shit load of muscle until a doctor told me I was at least 30% body fat!
I did get stronger, but there were smaller guys in the gym lifting heavier. I am now 52 and am back at the gym and loving it. I weigh 115 kilos, my ideal weight would be b/w 78-82 kilos. The hard part at my age is getting the weight off. These days, I am not concerned with looking big. Having skinny genetics is not a death sentence. Looking lean and yet being as strong as an ox is achievable even at my age. I started training again about 4 months ago and the muscle memory kicked in very quickly, and I am still making strength gains. I will never be huge like many of the Youtube natties, even the vegan ones (I’m am vegan), simply because of my age and that my T levels are low, which happens to all of us men. What I guess I am trying to say is, don’t worry too much about your skinny genetics. I tall lean bloke when he rips off his shirt can be quite impressive with the ladies. Lifting weights to your best ability is an ongoing process, that’s the fun of it for me. I am competing against myself. And to alll you fellas with great genetics, I hate you all!:-)
Great video! Does squats and deadlifts counts as an compound exercise for arms training here? Since it does train arms indirectly.
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.
Please answer this. I’ve been getting upset because I haven’t been gaining weight and almost in my 2nd year of lifting, can I build the same amount of muscle in my 2nd year?
SIR…THIS WAS PERFECT..THANK YOU..some videos you make I can’t relate to but this one right here..RIGHT ON THE MONEY..you continue to be an inspiration..glad I subscribed to your channel
I notice many people keep on speaking about Custokebon Secrets. But I’m not sure if it is good. Have you ever tried this popular weight loss method?
For the periodization, how many sets should we do? Do I do the 10 reps take a 2 minute break and then try and do 10 more etc until I can’t do any more?
Math Question, if my workout contains a set of bicep curls and a set of hammer curls (25lbs x 10reps, for a total of 40 reps, 2 sets of 20) and i do that routine 4 times, is that 8 sets in a session? If so this routine three times a week is 24 sets, is that right?
Quick question, how many compound exercises per muscle group should I include in my workout plan? For example in chest muscle group.
When considering eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diets undoubtedly are a danger for your health, especially ones that seriously restrict your daily nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.
Hey Sean I am 6’3 200 pound around 10% body fat. I do look pretty muscular in real life, however someone like Bradley Martyn is around my height but is around 260 ish pounds lean. I mean even with steroid in effect, can those gain be realistic? Or sometime its just genetic?
I’m hard fat loser. Because i’m a powerlifter:D i won’t sacrifice 3 months to lose fat. I’m 16 % bf AT 98.3 kg 6.1 i wanna add 100 kg to my squat deadlift and 60 kg to my bench so IS it worth it to lose fat. 180 kg deadlift 150kg squat 100 kg bench. To 280 kg 250 kg 160 kg. In least amount of Time possible. While adding muscle mass to 105 kg and 13 % bf. I might fall down in fat right now early but After it’ll become so so hard falling in weight.
I notice lots of people keep on talking about Custokebon Secrets. But I’m uncertain if it is good. Have you ever tried using this popular weight loss methods?
I learned as a hard gainer you have your strengths and your weakness’s. I may be weaker and have a harder time to gain muscle but I was blessed with speed and being 6’3. So it’s usually a trade off
Its still astonish me just how some people don’t know about Custokebon Secrets despite the fact that lots of people with it. Thanks to my mate who told me about this. I have lost lots of fat.
yo! men can you gimme advice im 250lbs whats the best thing to do? is it to lose weight 1st then make weight training so hard???…or losing weight with weight training so hadd
How long does it take for the muscle to finish growing? For example if you train forearms and then dont work out again for a while, how long does it actually take until it fully recovers/stops growing
The thing about body building is that you have to become your own biggest fan. Cause nobody is gonna care. I would recommend exercising for you mental and physical health. Don’t do it for muscles. That should be the future.
I read many good opinions on the internet about how exactly Custokebon Secrets (search on google) will help you lost lots of weight. Has anybody tried using this popular weight loss secrets?
Anybody tested out the Custokebon Secrets (do a search on google)? I’ve noticed numerous awesome things about this popular fat burn secrets.
to be honest. its all bulshit.
be shit, go to the gym, get better.
all the science and studies are too sporadic and short term. if you do stuff that makes you happy you will go more. when you are happy going, weird shit starts to happen to you. one weird phenomenon is that sometimes you turn up feeling like you dont wanna go and you leave having your best gym day that cant happen to you unless you are happy going to the gym.
if you enjoy it you will grow exactly like everything else in life.
oh yea eat enough protien, mix hemp with pea isolates, sleep well too so melatonin and blue screen reduction. less booze.
number 1 be a fucking man about it all
Go heavy on compound exercises like deadlifts, pull ups dips etc and heavy on barbell curls and Frenchpress with good form and they will grow
If you wish to slim down, you need to look up Custokebon Secrets on the google search engine. They will make it easier to get the body you should have.
I have always had problems with belly fat. After just one month of following diet plan from *Next Level Diet*, I can almost see my six pack. Don’t wait, take your plan now!
Can anyone in the comments help me? I bought a personal home gym machine recently and when I work out my biceps, I dont notice a difference, but my forearms are bigger than before. Am I doing something wrong?
Has anyone used the Custokebon Secrets to lost crazy amounts of weight? Just simply do a search engine search. On there you’ll discover a great suggestions about how you can lost crazy amounts of weight. Why not give it a shot? maybe it’ll work for you too.
When you say for 2-3 week does it mean that I have to go everyday including the weekends or can I just go twice a week. PLEASE ANSWER ASAP
Do anyone know about Custokebon Secrets? Does it work? I hear lots of people burn their weight with this popular weight loss methods.
This video should only be taken srsly if you started lifting past puberty years and out of teen years. If you started at 160 at 16 and are now 200 at 18, and you look almost as lean as when u were 16, 40lbs heavier u probably gained 30lbs of muscle in that time. So, by this videos explanation, at 18 years old your already about to tap out your natural limit. Again if you start lifting in your teen years this just probably won’t ring true for u.
My friend laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed them amazing results after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol
Any good apps that you recommend for tracking and managing your workouts? Trying FiTbod right now, not bad but haven’t tried anything else yet. I definitely need a tool like this though.
I been workingout in the weight room for 7 years and still stuck on 118lbs and i got ensure + and other calories gainers but still cant gain
dont need to eat 4 to 9 meals a day that ridiculous 2 big meals a day and fasting maximizes your hgh testosterone need to eat dozen whole pasture raised eggs pound of grass fed beef 2 pound of greek yogurt and 72 gram protein shake
Also work for gaming!
Meet the most hardest enemy that you be able to pvp, and tomorow you meet people that are more pro than yesterday
Took me 2 cycles to gain 80 pounds (after water weight was lost)… And that was just with Sustanon 250. Starting another cycle soon and will be adding a little HGH and Winny at the end. Can wait!
I don’t take shake protists but still my body make muscles what I do I eat proper I eat red beans fish chicken breast eggs salad �� yogurt and milk I never feel tired I am running 2 per week and 5 days weight lifting ��️♀️
Great content! Def need to focus on progressive overload, it’s by far the most important aspect that is going to drive your physique forward
This video is definitely great! It helps me remember of times when my wife used Custokebon Secrets to lose 15 lbs and enjoy being healthy again! Most of us would like to lose fat, however we also require to remain healthy, which is what Custokebon Secrets given.
hi GT, I’ve been watching ALL your videos and I have a question. I’ve started back at the gym three weeks now after 30 years. I’m 5 7″ 165lb, 56yrs, have love handles w/a tummy, everything else is average except, muscles are gone form my past weight lifting workouts 30yrs ago:(. I’m stuck between Intermitting fasting video to loose the belly fat, and your Top 10 Muscle Building Tips for BEGINNERS. I’m also considering your 6 Week Body Transformation Challenge, Now I’m not sure which way to go first, In research, all your explanatory videos convinced are genuine. what would you suggest?
@Jeremy. What home workouts do you recommend for hard gainers like myself to do since the gyms are closed? I just have a pull up bar and push up bar?
Be safe.
-Jacob A
if I was really really skinny when I started lifting, gained 45 lbs of lean mass trough the year even tough I’ve trained shitty and sawapped 5 programs, am I still got to 50% max potential? cause my starting point was really poor
The number one question I have and also the only question i cant find an answer for is how much much to you have to work the muscle to grow the muscle. And when is working it too much causing negative effects
when i watch these and i see the views and the like i just assume everyone who liked it or viewed it have had improvement in this and became thick no homo and other stuff basically what i assume about video i watch when i wanna get a certain things done i just assume all the likes and views are those who successfully done it and improved:[
Another tip is keep your muscles guessing. One set go slow, another increase the weight, then drop the weight or increase. I don’t count reps I go to failure but keep my muscles guessing because your muscles adapt fast. Also diet is important, in a month i started at 72kg now I’m 80kg. I do full body 5 times a week, I gave up Football/soccer to lift and only do it for fun.
Diet Plan known as Custokebon Secrets kept appearing here on a lot of youtube and I thought they were scams. However after my buddy follow it, and finally lost a ton of weight with it without starving herself. I’m persuaded. Don’t take my word for it, search for Custokebon Secrets on the google search engine.
Hi, Doctor
How much of a factor is testosterone in muscle gain ( Especially over 40 )? Can you be on the lower end of testosterone and still put on muscle?
Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called Next Level Diet leaves you full-packed and ready for melting off those extra pounds.
I’m 260 and 6’1 and a half but never lifted weights all I do is eat carelessly everyone tells me to lift weights though I just don’t take advice but I think I might now.
you know what I love about your videos besides all the amazing info? it’s how they all have a transcription in their description. great for the hear impaired or if you can’t play the audio. keep it up and thank you!
You forgot one thing that is super important: making sure to get enough sleep. I worked out fairly consistently and ate plenty throughout high school and college but because I was chronically sleep deprived (4-5 hours of sleep per night during the week) I thought I was incapable of putting on muscle. Now that I am done with school and prioritizing getting 8 hours of sleep I’m finally packing on muscle at a fairly normal pace.
Some videos say eliminate carbs and now this video says carbs are good for muscle gains. It gets very confusing. Don’t do this, do this instead. I’m not saying your video isn’t very informational, I’m just a bit frustrated because there is not one answer.
Hi Sean, awesome channel! Scientifically sound, fact based and objective. Could you please do a video on cardio, specifically the effectiveness of the elliptical as a cardio tool. I find the treadmill hurts my joints and I hardly have time to run outdoors. Thanks
Buy the book Starting Strength and follow it.
Squats are the best exercise you can do. If you squat 3 times a week you will eat enough. That is when you start paying attention to what you eat.
Everything else is BS.
This video has good information, but I’m confused about the best diet plan which i should use, only because I have never taken any. Anybody tried the Custokebon Secrets? I have heard several folks refer to unbelivable things about Custokebon Secrets.
from 33KG in 2 weeks I got 7KG and from another week I got 2 more KG by eating 3500kcal every day but eat what ever I want and train avary day
Seems reasonable…I am small but have a musclular build and my fear with a calorie increase is ending up bring the skinny fat guy. At my age (55) much harder to lose the belly fat
i only get stronger but not bigger, when i startes lifting 5 months ago i benched 115 now 155 but i only gained a little bit of mass
Cool video! It would be nice if you also refer to kilograms, cm, etc.. units of measurement used everywhere else than US. I am sure many of your foreigners viewers would appreciate it
Has anyone tried Custokebon Secrets? (search on google) We have noticed many awesome things about this popular lose weight method.
The real secret to gaining muscles is to follow a natural diet (mostly including high quality raw (organ) meat raw butter/eggs and raw milk) and cut out out all grains nuts and seeds. For more details I refer to aajonus and sv3rige on youtube. I myself was annorexic and gained within a year 6 kg of muscle with just some pushups and pull ups.
Hope you enjoyed this one! Let me know in the comments below what other topics you’d like to see, and don’t forget to follow me on IG ( https://instagram.com/jeremyethier ) for more content! Cheers!
My goal this year is to gain around 12 lbs/5 kg muscles. I havent been working out anything for a year now, so its needed. I weigh about 182, and my plan is to replace 12 of those with muscles instead of fat. Not an extreme change but still noticable.
So what happens if we do everything else right but don’t take supplementation? I’ve been training seriously for over a year, 25 years of semi-professional basketball before that, never saw newbie gains of any sort now that i’m at the gym 4 times a week training as described in this video. Having a really hard time seeing gains at all, hard to believe that it’s all due to lack of supplements.
I’ve been trying to do Full body Calisthenics 3 days a week and 3 days a week push, pull, legs. I feel like I could definitely get more gains just doing a 6 day PPL split, but I wanna do handstands
This video is definitely amazing! It helps me recall of times when my cousin used Custokebon Secrets to get rid of 15 pounds and enjoy being healthy again! Many people want to lose fat, however we also need to remain healthy, and that is exactly what Custokebon Secrets gifted.
According to a body composition machine after 7 years of 80% serious training as soon as I went fully serious with a programme I gained 8kg of lean muscle in 3 months, went from 64kg lean mass to 72kg lean mass at 5ft 8inches and stayed 16% body fat before and after, good or bad?
Well, I’m 48 and I just started 3 weeks ago, my diet isn’t all that great yet but my trainer and I definitely notice a difference..
um One question.. when we are dropping the number of reps every 2-3 weeks how many corresponding sets should we do? increase in number of sets? orr…
All my brothers are pretty built without working out and I worked out for two weeks and gained 5 pounds…idk if that’s possible, and I weighed when i was “empty”, idk if its genetics or Im just good at working out, i never took working out serious till now because, i wanted to see what would happen
Hi there, I want to know if Custokebon Secrets, will work for me? I see lots of people keep on speaking about this popular fat burn secrets.
You sure Sean…just came across your 26 weeks program you selling for $80. One of the reviewer claimed to gain 18pounds in first 8 weeks. And another 17pounds in next 8 weeks. Happy to provide evidence if you like:) btw..i couldnt find that person anywhere on internet. And his after pic is photoshopped.
Hello, have you thought about this kind of diet plan known as the Custokebon Secrets? My cooworker says it helps people lost lots of weight. Is that possible? I also noticed numerous great review about this diet plan. Thoughts?
Awesome man. These tips are badass and so helpful. �� Just to clarify in periodization, on the third cycle workout will really be shorter. Will we get the same burn and intensity despite working out for 3 reps only? Will our muscle still grow?
Thanks and keep posting awesome contents like this!
My friend laughed when I told them I was going to reduce weight with just using Custokebon Secrets, but after I showed them extraordinary results after I used it they’re begging me to share with them about it. Of course I won’t tell them the details about this diet plan, hahaha
Just use this split
One bodypart AM and PM if you can.
Otherwise both in full workout.
Legs quad focus is one full workout(do not split up AM and PM)
Biceps AM and Chest PM
Legs Quad Focus
Triceps AM and Back PM
Posterior Chain AM and Shoulders PM. Throw in days off when needed.
Hey! Thank you for this useful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it is good. Have you tried using Custokebon Secrets? I’ve heard several amazing things about it and my cooworker lost crazy amounts of weight with it, but she refuses to tell me:(
When considering eating healthy, you have to try not to fall victim to modern day fad diets. Extreme diets are a risk for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.
Its still surprise me just how a number of people have no clue about Fenoboci Diet Plan although lots of people with it. Thanks to my buddy who told me about it. I’ve lost lots of weight.
It’s still amaze me just how a number of people don’t know about Custokebon Secrets even though a lot of people using it. Thanks to my pal who told me about it. I’ve lost tons of fat.
Your bodybuilding progress is determined by your starting point… I didn’t start at the normal level, I started at the Subterranean level!
Came from a video where this guy tried humiliating viewers into buying his program, nothing like that here. Genuinely enjoy this video. Props on a well formed video
What is the best way to lost tons of fat? I read loads of superb opinions on the net about how Custokebon Secrets can help you lost crazy amounts of weight. Has anybody tried using this popular lose weight methods?
When you say your first year, do you mean a whole entire year of training to gain or do you mean the first year of training which includes your bulking and cutting?
The creatine I don’t know I don’t wanna have kidney failure problems I’m Scared. I have Organic plant protein and I have Elite casein protein
The secret is FOOD. A LOT OF IT. And a whole lot of cardio.
Body doesn’t add muscle at the fastest possible rate UNLESS IT IS CONVINCED THAT FOOD IS IN ABUNDANCE.
Also if your cardio or endurance goes down as a result of adding excess bodyweight, doesn’t matter whether it’s muscle or fat, the body tries NOT to gain weight.
So a lot of jumping jacks (500 a day untill you can do 500 in a row) and a lot of full ROM jump squats, until you lose the ability to jump, that’s the only leg workout I do and the first time I barbell squatted, I did 140kilo for a few reps(I squat these days).
Now food can be anything natural, clean and healthy, just meet that protein demand which is 1.6 gram protein per kilo of total bodyweight. For me, a bunch of toasts with honey does the job throughout the day time, dinner is something spicy, meat or vegan doesn’t matter.
Exercise? Any weight or exercise that makes you fail before hitting 20 reps, although heavy weights like 3 rep max weights also work just as well, as long as the volume is there, just make sure to maintain the healthy frequency, work as hard as you can with a given load while being able to do that 3 times a week.
For me that is weighted one arm push up (one arm push up between two high tables while a travel bag full of sand hangs from my non working arm, make sure tables are high enough to allow you full ROM without the bag hitting the floor) and weighted one arm pull up (5 kilo hanging from each arm for me).
How to build up to one arm push up and pull up? Use convict Conditioning or Dominik sky YouTube channel progressions.
However, food is key to recovery and muscle gain, to gain muscle you gotta gain weight, always remember that, if you can do 500 jumping jacks in a row, and 50 jump squats in a row, you will run super fast and for a long time and excel in any endurance seeking sport like MMA or boxing no matter how heavy you are. However barbell squats are great exercises so perhaps, think about them.
Any time you feel like muscle gains are lagging, bump them calories up by 300kcal per day. And see the magic for yourself.
Hi I’m hoping someone can help me. I’m about 170 pounds and 6ft 3in. Iv been going to the gym often and been doing crew at the same time. Now iv been lifting for about a month straight but I don’t notice a difference. Iv been drinking a protein shake after each workout but not on my off days. Also, I have been eatting the same amount as usual. Do you think I need to eat more and if so how much more to gain muscle? I just don’t wanna get fat lol
6 months of hard 2 hour workouts and a really good diet over 200grams of protein no sweets
You’ll see a completely different person 12 months and you’re gonna look like a top level predator remember diet, type of workout, and consistency someone who only works out for 30min two muscle groups a day 4 days out the week will never look better than someone who trains 2-3hrs a day full body workout 6 days out the week
Then how is it possible for actors like Christion Bale, Chris Hemsworth (thor) to put on >40 pounds of muscle and cut bf within 6 months?
This was great, thanks, been searching for “max muscle plan workouts” for a while now, and I think this has helped. Ever heard of Lilyhen Strength Sabrmetrics (do a search on google )? Ive heard some incredible things about it and my mate got cool results with it.
What is the best way to lost a ton of weight? I read lots of good reviews on the internet about how exactly Custokebon Secrets can help you lost a lot of fat. Has any one tried using this popular lose weight methods?
It’s definately hard to answer this question but I agree with what your saying! There are a lot of variables to really put a number on it.
Saying you reach natural limit in only 3 to 4 years doesnt sound right at all, I was a skinny boy 150 at 5’11 I gained a solid 20 pounds in the first year, I went from 150 to 185 inn the firet 2 years easily, and I wasnt even doing squats or deadlifts yet, Ive been progressively advancing my training and Im still gaining strength and size and I dont see me slowing down anytime soon honestly im 225 now, granted Im not 6 pack ripped but Im not fat either very slight belly fat, yet me arms back chest and legs have grown significantly, I think I have a lot of room to gain strength, and as a natty size equates to strength
How to build muscle faster. Well I think its obvious all you got to do is lift heavy ass weights and you will get stronger and better.
Thanks for the tips Jeremy, as a hard gainer myself (I am 140 lbs) I find it so challenging to build muscles, check out my progress video, and let me know your thoughts, thanks!
I finished puberty at 135 lbs with no abs at all, and got serious about lifting shortly after that. Today I’m 165 lbs at 10% body fat. I already know I’m getting near my natural limit, but who cares? Every body has a different starting point and different goals; it’s just about seeing how far you can take your physique naturally.
As specialist, I do think Custokebon Secrets is actually good way to lost a ton of weight. Why not give it a shot? maybe it is going to work for you too.
My cooworker laughed when I told them I was going to become slimmer with just implementing Fenoboci Diet Plan, but after I showed these people great effects right after I used it they’re begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, hahaha
Any ideas where I can stand, I have never lifted before, but I’m 130 lbs and 5’7″. I’m 16 and a twin so I don’t know if that contributes something. My father and grandfather were big guys but I’m kinda skinny. Only been working out for 1 month, learning proper form but now I’m going to start being serious.
I went from 165 30% BF 206 27% BF in 15 months, and then cut down to 178 15% BF in 3 months. That’s 40 pounds of muscle in 18 months. I went ham 2 hours a day 6 days a week, with no breaks. 40-60 sets every day. That’s how you do it the natty way.
As a hardgainer that’s been exercising regularly for the past 15 years, turning 35 this year, I have to say that switching from protein shakes to gainer shakes was the most noticeable change to my routine, roughly two years in. Metabolism changes during 15 years for sure, but as long as I regulate my in-between-meal-shakes I know I will gain, and if I want to min/max I make sure to include creatine and add a half gainer pre-gym to make sure there is fuel readily at hand. ���� But each to their own, of course. Eating bigger meals or forcing chicken down on a daily basis simply wasn’t an option for me.
So does your genetic limit apply to your body in a general way? or do individual muscles have their own genetic limit so to speak? If somebody hypothetically only ever trained their upper body for 5 years and maxed out their development, would they then struggle to gain on their legs because the cost of maintaining their lean mass is already so high? or would they be able to build their legs effectively up to the genetic limit once they met their nutritional needs etc? should you prioritize the development of certain muscles before you reach your genetic limit..
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6 months working out regular and eating well everyday. I system out at 127 lbs could only bench 135 once after the six month I was 179 lbs benching 275 @ 10 reps maxed 305. all natural.
Good video. My upper body responds pretty well to lifting but my legs seem stubborn. Have you ever ran across this before? I’m doing squats currently.
Do you have a nutrition/lifting program?
I love this channel, no bullshit and based in reality instead of many of those people training for a few months with steroids and gain 50+lbs muscle mass and then bragging about it.
I would add that the important part of a pre-workout isn’t the caffeine. It’s beta alanine. Studies show that beta alanine and creatine work well with together.
Great vid man!! The 20-40 lean muscle that u are referring is additional muscle from your starting point or total muscle gain overall??
What exactly is Custokebon Secrets? How does this thing really work? I notice lots of people keep on speaking about this popular fat burn methods.
In a year, cause some say your can only build 3 pounds of muscle a year and I’ve you gain 20 to 30 pounds it’s mostly fat. On a lean bulk though so I see why on a lean bulk you don’t really gain that muscle cause it’s a slow process, and if your a natural.
Liked and subscribe, as the information you were given was very informative and realistic. I’m a skinny guy myself, and started heavy lifting about 5 months ago. My muscles have definitely growing bigger, but I wanted it to grow faster without using roids. Which was unrealistic, as my brother gave me some advice, and said it would take me about 1 and a half year, to see a much bigger noticeable change. It’s a long stretch for a skinny guy like me, but I will keep fighting. The point is, it will take dedications, hard work, eat the right amount of macros, lift smart and get enough sleep to improve the process. And as you said, it also depending on age and genetics.
Your video inspired me, and let me keep going and be patient. Thanks.
I’ve got lean bone structure at 5’10, I had a superbug stomach infection at 19 so I don’t get hungry often and can’t each much, I’ve got a metabolism that burns calories like a furnace, I have insomnia so I can’t sleep or stay asleep when I want to (like now), and I’m too poor to afford a car or a gym membership. But good to know what my progress could’ve been if I was born into a different life.
If i started lifting when i was 15 and still continue to lift (17 now) does that mean I am already close to my lean muscle mass limit?
I’ve found that when I bulk I just get fat which is because I eat too many calories. Right now I’m on a cut! I think I might need less calories than I calculate to gain muscle. Thing is i’m skinny fat and I’m 43. It seems virtually impossible for me to put muscle on but I’m not giving up!
I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying
My work buddy laughed when I told them I was planning to lose fat with just implementing Fenoboci Diet Plan, but after I showed them great effects right after I used it they are begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol
I am not restricting my blood flow anywhere. I’m not playing around with my health. I’ll just train hard, eat the right way, take the protein and creatine and call it a day. Pretty sure the gains will be just as good
Anyone know what is Custokebon Secrets about? I hear lots of people lost crazy amounts of weight with Custokebon Secrets (just search it on google).
Nutrition: basically do the EXACT REVERSE of what you want to do when losing weight… and I’m a hard gainer trying to lose weight, ugh!
Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.
I don’t get it is my arm biceps muscle all the way around or do I have other muscles to train as well on my arm what do you think???????
Do 100 skull crushers & 100 Hammer Curls before going to sleep(2 or 3 sets). Then DO NOT EAT & Go To Sleep Stat!! Guaranteed Big Arms.. Do EVery Night. Thanks Thomas DeLauer.
After watching a shit ton of these and failing to gain much muscle in the last 3 years I’m convinced that no one knows what the fuck they’re talking about.
Do you have a trust worthy nutrition platform? Or do you provide one? I’ve worked out on and off but the area that I was do poor is nutrition
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Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.
I have to say in my opinion, you are the best and most informative “fitness guru” out there I watch and subscribe to many different trailers, but feel you have really done your research and your science based approach is really the best in my opinion. thank you
Hey Jeremy, do I need a calorie surplus to build muscle or can I just eat at maintenance. I would appreciate if you can get back to me. Thanks �� for the great content
I have worked out 6 years at LA fitness I lost weight however didn’t obtain the muscle body I wanted. haven’t workout 6 days a week since 3 years ago and I gain 80 pounds. now I joined planted fitness since I moved from Atlanta. I’ll try this hopefully it works
So no matter how many years I train I will only gain 5-10 kg muscle? I’ve been training constantly for 4 years now (first 1-1.5 years was weight loss)
The question is…can you afford it? The worst part of maintaining muscle is continuing to increase your diet intake.. it gets more and more expensive to maintain and grow as every month goes buy you have to increase it. Soon as you reduce the diet intake…you just lose all the gains. If you have a fast metabilsim.. you have to eat a lot of food/expensive.
Combine the smolov squat base and the bench version Smolov Jr and use them for strict standing bicep curls. The volume is insane so you only have to do arms once per week but the payoff is huge.
As specialist, I do think Custokebon Secrets can be good way to lost lots of weight. Why not give it a chance? maybe it is going to work for you too.
thanks man i used to do freerunning but i stopped and i lost all of my strength and fitness but becaude we are in quarentine i am trying to get more fit and active and you and your videos are a great help
I do twice a week inclined curl (4×10-20reps) + one arm cable preacher curl (4×10-20reps) + once a week one arm curl & hammer curl (4×10-20reps). That’s 24 sets a week. No other choice as my biceps hardly accept the hypertrophy concept.
you can’t build bigger arms without having a bigger squat,press and deadlift poundage..FFS stop fooling yourselves any arm routine will only work if you get stronger.. else forget working out lol or consider steroids. anybody who has big arms and chicken legs are usually on some steroid cycle(no fucks given if anyone is triggered by this)
How often should I take a day break to rebuild the muscle fibres or whatever they are? Is it good to work on a specific muscle every other day?
guys it also really depends on when you actually start lifting and natural testosterone production, if you start working out at 15 compared to someone starting to work out at 21 the older person is going to have the most dramatic gains. thats what is happening to me. at the start of my bodybuilding journey around early 14 i had very small amount of size gains but did have some strength gains but now im 20 and peaking in test production i am putting much more quality muscle than when i first start and ever before. my muscle building hasnt plateaued over the past 5 years but has been very consistent.
It’s still astonish me just how lots of people don’t know about Custokebon Secrets (do a google search) even though a lot of people lost tons of weight with it. Thanks to my personal mate who told me about this. I’ve lost a ton of weight.
blood restriction is really retarded it could lead to gangrene and the death of the limb that u restrict ur body needs constant new oxygen supply from your blood
This was great, I’ve been looking for “max muscle gain rate” for a while now, and I think this has helped. Have you ever come across Lilyhen Strength Sabrmetrics (should be on google have a look )? Ive heard some great things about it and my neighbour got amazing results with it.
Does Custokebon Secrets (search on google) help me lost crazy amounts of fat? I notice lots of people keep on speaking about this popular fat burn methods.
Ive taken three yrs out from the gym hoping to get back into it again wanna set myself goals my main goal is bigger arms this has got my mind focused now