How can Muscles Grow The Simplified Science of Bodybuilding


How Do Muscles Grow? #1 HYPERTROPHY

Video taken from the channel: Shredded Sports Science


Science of Bodybuilding and Muscle growth

Video taken from the channel: What The Science


The Science of Muscle Hypertrophy How the Muscles Grow (Part II)

Video taken from the channel: Physiology Made Easy with Dr Aamer Sandoo


Know Your Muscle, Grow Your Muscle

Video taken from the channel: George Health


Muscle Regeneration

Video taken from the channel: Demcon Nymus3D


Muscle Basics: What Athletes Need to Know About the Muscular System

Video taken from the channel: Sportology


How to Build Muscle, According to Science

Video taken from the channel: Seeker

How Do Muscles Grow? #1 Break Down Muscle Tissue: Muscle Tension, Stress and Damage From Weight Training Tension: In order to progress in strength, hypertrophy, or muscular endurance, you must increase your weight used, reps, sets, volume, or intensity performed over time. How Muscles Grow: Conclusion. For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to.

This is can be done by lifting heavier weights, continually changing your exercises so that you can damage more total muscle fibers and pushing your muscles to fatigue while getting a “pump.” After the workout is completed. Research has shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow. If someone asked me what they should do to add some serious amounts of muscle, I would recommend three sets of 8 to 12 reps with all the weight that you can handle for the.

Speaking of growth, if you’re starting without muscle, you can grow it fast if you’re diligent about eating, exercising, and sleeping. You can gain up to 12-15lbs (6.8kg) of muscle in 3 months when closely following a researched program such as this. (Afterward, muscle gains slow drastically.) These results are achievable for every man and woman. The IGFs play a primary role in regulating the amount of muscle mass growth, promoting changes occurring in the DNA for protein synthesis, and promoting muscle cell repair.

Insulin also stimulates muscle growth by enhancing protein synthesis and facilitating the entry of glucose into cells. If you want to know about the muscle building process works through various training ideas, all backed by science, then you’ll want to read this article. In order to get muscles to grow, one thing is certain: You must stress your body. A friend of mine once made a statement that was so simple, but it’s so true.

Muscles grow between workouts, but only if provided enough time and proper nutrition to generate growth. Each one of us has a unique recovery time due to our own body’s response to post-exercise stress and how efficient our body utilizes nutrition. Best part is: You do not have to necessarily follow all of the 14 tips from the article, as long as you implement one or two of them you will see changes and improvements to your natural muscle growth.

What I would recommend is just skimming through the whole article and reading through all of the different bits and then choose one or two of them which you would like to implement. Even so, you can’t just think about muscle recovery at the muscular level, you have to consider what it does for the body on a grander scale, as well. Let’s use bodybuilding-style body-part splits as an example.

The big issue when laying out a split is finding ways to avoid training the same muscle. Bodybuilding is science. How do muscles grow? Science. How do I increase strength?

Science. How do I strip body fat? Science.

Science allows me to maintain a body weight of 220 pounds and a body-fat level of 5 percent year-round without the use of drugs. I rely on science when I need to drop my body fat to under 5 percent and squeeze out every.

List of related literature:

Without a doubt, genetic factors provide the governing frame of reference that modulates each of the other factors that increase muscle mass and strength.207 Muscular activity contributes little to tissue growth without appropriate nutrition, particularly amino acid availability, to provide essential building blocks.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

The process of muscular differentiation involves a molecular mechanism that switches the anabolic program from proliferation (increasing the number of cells) to differentiation (the fusion of precursor cells to muscle cells).

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Skeletal muscle hypertrophy occurs with an increase in functional demands, such as resistance training or functional overload, which cause large increases in muscle size and strength – major goals of weight lifters and bodybuilders.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

With high-rep training only, much of the growth is the result of transient factors such as fluid retention and glycogen storage, but muscle made as hard as a granite wall through power training comes as a result of an actual increase in muscle fiber size.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

It involves increases in the expression and/or activity of genes and proteins in order to increase contractile tissue (i.e., muscle hypertrophy) or mitochondrial content [6, 7].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Each mesocycle attempts to progress the body’s muscle hypertrophy and strength upward toward one’s theoretical genetic maximum.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Often simplified by the term “protein synthesis”, muscle growth is actually a highly complex process involving much more than just building proteins from amino acids.

“Anabolics” by William Llewellyn
from Anabolics
by William Llewellyn
Molecular Nutrition, LLC, 2011

Note that these gains often result from adaptations in neuromuscular factors such as motor unit activation, recruitment, and coordination rather than increased muscle size (hypertrophy).

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Increasing Muscle Size: Hypertrophy Training Hypertrophy training prompts muscles to increase their size partly by draining their reserves of energetic compounds that restore ATP (the chemical muscles rely on to contract).

“Performance Rock Climbing” by Dale Goddard, Udo Neumann
from Performance Rock Climbing
by Dale Goddard, Udo Neumann
Stackpole Books, 1993

This cumulative exhaustion stimulates the chemical reactions and protein metabolism responsible for optimal muscle hypertrophy.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just to summarize: muscle fibers have myofirils which have sacromeres. In the contractile hypertrophy category, myofibrills grow in parallel, which is the stacking of sacromeres side by side and thus, this contributes to muscle growth. At this point, my question would be where does those sacromeres come from in order to be stacked up?

    There are 3 ways to create hypertrophy: mechanical tension, muscle damage and metabolic stress. To be honest, I didn’t understand the difference between muscle damage and mechanical tension but mechanical tension is obtained by a concentric and eccentric movement. The concentric is the contraction of the muscle, and eccentric is the lengthening of the muscle that creates tension.

    If I can think of an analogy, I would say that a resistance band, when stretched, it’s under tension because the band wants to pull back. This would be an eccentric (tension?). For concentric tension, maybe squashing a potato? Because tension would be cause on the potato. I don’t know if I’m getting this one right.

    Finally, metabolic stress creates an environment that’s supportive for muscle growth such as creating an acidic state which does something that damages the muscle?

  • SO IF YOUR TEARING MUSCLE THATS DAMAGE! WHAT WOULD BE THE FEELING? EVERYTIME THIS HAPPENS???��.. it would be soreness! Dummy.. if your not getting sore your not growing period…

  • Loss of muscle mass because of aging assumes that you ever reached your peak. I started exercising at 4o, and I got a lot stronger. And I’m still getting stronger.

  • Anybody tried the Custokebon Secrets (look on google search engine)? I have heard numerous awesome things about this popular weight loss secrets.

  • Anyone who aspires to raise their fitness craft to make their body an artistic creation needs to understand the biology you present. We can all strive for different goals, but doing so with intentionality requires knowledge.

    Or, if that’s too lofty, you can at least keep vshred et al from conning you out of your money.

  • @ 4:36, Not sure how the math works on muscle loss but 1-2% per year loss starting at around age 30 and having only losing 20-30% of your peak muscle by the time your 70 doesn’t seem to add up.

  • *uck *ou I’m immortal I do not age, plus you don’t mention what training does to your body, you can be in better shape at 50 then at 20 if you train harder then you did in your 20s your potential peak is lower but your max fitness/strength peak can be higher with harder work

  • I started weight training with 8-12 rep; at first, I did gain some muscles, but after a year, the gains stagnated. Except for my lats; when I just started weight training, I can only do a single chin up, after a year, I got stronger and can do 7+ reps, and then I keep the rep at 8-12 by adding weight. The irony was, my weakest muscle (lats) developed much better than other muscles. I believe when I was doing low rep, I gained myofibrillar hypertrophy, that’s why I got stronger; and then when I was able to do higher rep (8-12), what I did was increasing the size of the muscles gained from previous myofibrillar hypertrophy.

    If I continue to do chin-ups with 8-12 rep, I believe eventually it will also stagnates. Thus I changed all my lifts to 3-5 rep, focusing solely on strength. And after a year, I got stronger, much stronger. Btw I only do basic lifts: deadlift, squat, overhead press, pendlay row, bench press, & chin-up.

    And now, I’m at the crossroad, if I changed all my lifts to 8-12 rep, yes, I will gain muscle size, but eventually, it will stagnates like it did before; if I continue with 3-5 rep, I will get stronger, but I will gain minimal muscle size.

    I believe the best way is to combine both rep ranges, performing both 3-5 & 8-12 at the same session, or the same week, or every other week. I will begin this experiment by next year to see what will happen. What’s your opinion on this Dr Aamer Sandoo?

  • Such a great and informative video. I’m interested in personal training and what you do but I don’t exactly understand how it pays any suggestions?

  • Do anybody know about Custokebon Secrets? Does it really work? I hear lots of people lost their fat with this popular lose weight diet plan.

  • Very informative video! Best part is, I love how you broke everything down in 3 minutes! Great job! Defiantly found this to be helpful!

  • What if i do workout and then my muscle getting sore,but instead i recover my muscle i do workout again. it will still grow?or should i recover it? Sorry my bad english

  • Guys. lost lots of weight does not need to be hard (I used to feel it did). I’m going to give you some advice right now. Get a popular fat loss system called Custokebon Secrets (search on google). Thanks to it I’ve lost crazy amounts of weight. I probably should not even be talking about it cause I don’t really want lots of other guys out there running exactly the same game but whatever. I am just simply in a excellent mood right now and so I’ll share the wealth haha.

  • You should include a component on the importance of increased neural activation and/or muscle fiber synchronization to increase strength. Research shows many people increase strength without adding new muscle mass, since this is more efficient for the body. Also, if you’re going to show protein, data that shows people, especially Americans need more protein to grow strength, especially at a recreational level (my guess is they don’t and many Americans waste a lot of money on protein supplements that they don’t need). Nice video overall.

  • Please do share your views on this video, I would love to hear from you,
    And if you like what I am doing, please consider subscribing to my channel, like this video and share with your friends.
    Thank you for watching!

  • Near the 7 min mark… Am I to take this to mean that focusing more on eccentric would be beneficial for athletic training such as trying to increase vertical jump or sprinting speed?

  • Do anybody know about Custokebon Secrets? Does it work? I hear lots of people burn their weight with this popular lose weight methods.

  • I know I’m 5 years late but thankyou for this video. I’m a sophomore in high school and I just started working out because I want to be healthy and be fit. This video help me understand on what to do to built muscle.

  • This might be unrelated, but if anyone is aware, what is the type of music being used in the background? Is there a genre for this?

  • Has anyone used the Custokebon Secrets to lost a lot of fat? Just do a google search. On there you’ll discover a great tips about how exactly you can lost lots of weight. Why don’t you give it a shot? maybe it will work for you too.

  • Do natural popular fat burn methods like Custokebon Secrets really work and if so, how effective are they? We have noticed several awesome things about this popular lose weight diet plan.

  • Amazing how much knowledge one can pack into 17 minutes. With the wrong professor you could take an entire course and not learn as much as from this one 3 video series on hypertrophy. Brilliant presentation. True skill.

  • so if your muscles are still sore you shouldn’t work out right? because the repairing process isn’t complete and it won’t be as strong.

  • My sister laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed these people incredible effects right after I used it they’re begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, haha

  • I wish we could bring eternal youth to humans by genetic modification to our embryos.
    Why is that not a reality by now with CRISPR��

  • Hello Mr. Linker I was curious as to the effects of focusing on one particular movement or exercise, and only doing said movement or exercise what kind of muscle development would occur if any?? Etcetera hehe but honestly would it be possible to do a video on this subject if it would not be to troubling? ������

  • ATP is not the reason for muscle fatigue. Even after the muscle is fatigued, ATP is still available for the muscle to use. It is the concentrations of Sodium and Potassium around the muscle that get low, momentarily, causing the signal from the brain not to be transmitted to the muscle. A quick pause can regenerate those elements from other parts of the body where it is readily available.

  • Hey there, amazing and interesting video!
    Could you maybe do a quick video on “muscle memory” some day? What happens to the muscle if you, for example, stop training for an extended period of time and then begin training again?

  • Hypertrophy Increase of muscle size fibres. It’s an anabolic process of building up of muscle tissues. It occurs when protein synthesis exceeds the protein breakdown.

    Protein Synthesis is the creation of new protein within the body. This is aided by the food we eat. When we consume protein sources, these are broken down and amino acids are built up and chained together to make new proteins. Not all proteins in the body are muscle tissue. It depends on the amino acids and the order they are chained together based on a specific type of protein in your body.

    When protein synthesis exceeds the protein breakdown that is when we create Net Anabolic State which is concussive with Muscle Hypertrophy or growth.

    Muscle fibre can increase in size. When we think about increasing muscle fibres in length, then we think about increasing Sarcomeres in series. But we want to focus on the process of increasing Sarcomeres in parallel. This is the response from resistance training.

    Within the muscle fiber, we have Myofibril. We can think of it as a rod or unit where muscle contraction takes place. When running the length of the muscle fibre we have the sarcomere. It’s the specific unit in muscle fibre where muscle contraction occurs. It’s called the Sliding Filament Theory.

    Muscles contain bundles of Muscle Fibers and these Muscle Fibers contain Myofibril which contains Sarcomeres. Myofibril and Sarcomeres are microscopic parts of the muscles where we look at how muscle growth occurs.

    Hypertrophy, caused by the resistance training happens when there is an increase in the size of Myofibrils and Sarcomeres in parallel. And you can think of it as stacking them next to each other.

    We can think of Hypertrophy in 2 categories. Contractile Hypertrophy and Non-Contractile Hypertrophy.

    Non-Contractile Hypertrophy is also called Sarcoplasmic Hypertrophy which is increasing the muscle cell by non-contractile components such as glycogen and hydration. Non-Contractile Hypertrophy is also known as Non-Functional Hypertrophy. However, the term “Non-Functional” is debated. There are arguments that suggest that these non-contractile components do contribute towards Muscle Hypertrophy.

    The Contractile Hypertrophy is what you focus on with resistance training. That’s an increase in Myofibers and Sacromeres in parallel to each other.

    You can think of muscle fibre growth as a response to a stimulus. The adaptation to the stimulus. Your weight training is forcing adaptations within the microscopic level of muscle fibres and acting upon sarcomeres and muscle fibres which is, therefore, going to create a bigger muscle.

    Muscle growth categories are:

    Mechanical Tension

    Metabolic Stress

    Muscle Damage

    Mechanical Tension is created by force generation and also the stretch of the muscle. When we are lifting weights or doing callisthenics or any type of challenging resistance training the concentric contraction will require force generation as will be eccentric. However, the eccentric contraction is known as passive tension, stretching of the muscle. Eccentric contraction is related to specific Type 2 muscle fibres.

    The tension associated with resistance training disturbs the integrity of skeletal muscle. The response, your rest and your protein intake is important for protein synthesis, creation of the protein and rebuilding of the muscle tissue.

    Muscle Damage is caused by micro-tears in muscle fibres. It could be smaller or larger tears but these localized tears contribute to muscle growth.

    Metabolic Stress is an accumulation of metabolites such as lactate, which does not cause muscle soreness. These metabolites can be thought of having an indirect impact on hypertrophy. Accumulation of metabolites by consistent resistance training can create an environment which helps to elicit a hypertrophic response, such as creating an acidic environment which can lead to degradation of muscle fibres.

  • James, it is obvious that you’re an extremely educated individual in terms of health and fitness. I am a college student who is very passionate about fitness and consider myself more familiar with the subject than the average Joe, however I have nowhere near the level of knowledge that you do. I was just hoping you might reply to this comment and give me a short list of works whether it be documentaries, particular authors, books, articles, etc. Which you feel are most beneficial to expanding my grasp on health and fitness. I understand that there’s information everywhere, but if you had to select just a few pieces which you personally feel are the best, what would they be? Thank you in advance, I really hope to hear from you!

  • This guy really know his shit!, now i’m hooked!.. Really thought i knew a lot, not everything but sum… Turns out i don’t know shit! Not even half of what i really need to know, now i’ve hours of his videos i NEED to watch… “FUCK”…

  • Guys. lost crazy amounts of weight doesn’t need to be hard (I used to feel it did). I will give you some advice now. Get a popular diet plan program called Custokebon Secrets (do a google search). Thanks to it I’ve lost a ton of weight. I probably should not even be talking about it cause I don’t want a bunch of other guys out there running the same game but whatever. I’m just simply in a great mood right now so I’ll share the wealth haha.

  • It would be a waste for you not to get rid of fat while other typical people are able to shed pounds quickly by using Custokebon Secrets (search on google).

  • Hi there, I want to know if Fenoboci Diet Plan, will work for me? I notice many people keep on speaking about this popular lose weight method.

  • I love the squishy sounds. After every time I work out, I put a stethoscope to my biceps hoping I’ll hear those squishy sounds as my cells work to repair my muscle fibers. It excites me.

  • 2:58 (meat) protein is bull shit! I’m
    On a 100% whole plant based diet. And I’m 5’10, 185lbs!! I’m ripped! And I get results clearly from working out. Humans don’t need meat or dairy simple as that.

  • Hi there, have you considered Custokebon Secrets yet? Simply do a search engine search. On there you’ll discover a great tips about how you can lost tons of weight. Why not give it a chance? perhaps it can work for you too.

  • Hi there, have you considered Custokebon Secrets yet? Simply do a google search. On there you will discover that a great tips about how you can lost crazy amounts of weight. Why don’t you give it a shot? maybe it will work for you too.

  • Hi.. gutes Video! Danke… 😉
    Hast du schon mal das Aktivwasser von einem Wasserstoffanreicherer schon mal ausprobiert?
    Dieses Wasser ist wirklich mega genial! ❤
    Es hilft einem echt produktiv zu sein. ☺

  • My leg muscles were slightly fatigued from intense running before watching this, but after watching this my leg muscles are so relaxed I could sleep peacefully.


  • The biggest thing no one tells you is that it takes a long time to build an impressive amount of muscle. Most quit long before they become impressive.

  • This video has good information, but I’m confused about the best diet plan that I need to use, only because I have never taken any. Anybody tried the Custokebon Secrets? I’ve heard many people mention awesome things about Custokebon Secrets.

  • If you want to shed weight, you should look up Custokebon Secrets on the google search engine. They’ll help you get the shape you should have.

  • Hello there, I want to know if Custokebon Secrets, will work for me? I notice lots of people keep on speaking about this popular weight loss secrets.

  • Youtube recommended the “glass video” found it interesting..and have since been going back between videos.

    This video inparticular, has me craving videos in similar format and depth to this, for various health conditions. From the common to uncommon, from serious and life threatening to the less serious and otherwise debilitating ones.

    I never realised just how much this stuff interests me, until now.

  • Guys. lost crazy amounts of weight doesn’t need to be hard (I used to think it did). I’ll give you some advice now. Get a popular lose weight diet plan called Custokebon Secrets (do a search on google). Thanks to it I’ve lost a ton of fat. I probably should not even be speaking about it cause I don’t really want a lot of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood right now so I will share the wealth lol.

  • I agree 100% about powerlifters/trainers stronger than BB however people like Olympic lifters when performing certain movements use speed as a HUGE aid such as when they do a Snatch they drop their legs so quickly they really aren’t pushing that weight up with their shoulders only, having said that they lift a AMAZING amount of weight

  • Question if you have the chance to answer; Are you actually increasing the number of sarcomere (as the diagram seems to indicate) or just their individual width with weight training?

  • It’s still shock me just how many people do not know about Custokebon Secrets although many people with it. Thanks to my mate who told me about this. I’ve lost lots of fat.

  • Does Custokebon Secrets really work? I notice a lot of people keep on talking about Custokebon Secrets. But Im uncertain if it’s good enough to lost a lot of fat.

  • If you do heavy manual work in a 3rd World country it’s probably mostly about nutrition, you see lots of skinny guys who should be, by rights, massive. In the First World the opposite holds true, lots of big, fat, guys who, if they were doing anything physical challenging on a day to day basis, would be formidable. Personally, I fell into this trap. In my youth I had this idea that working harder would produce results, and diidn’t give a second’s thought to nutrition.; then, later, I just ate very well and didn’t give a second’s thought to exercise. Now, in my old age, I try to balance the two. Better late than never, as they say. Still, overall I haven’t done too bad, like my youthful excesses provided a good foundation, and hopefully my skeletal structure is pretty robust. What nags me is how much more I could’ve done with just a little more knowledge still, could’ve, should’ve, would’ve. Ha!

  • I read many people keep on speaking about Custokebon Secrets. But I’m uncertain if it is good. Have you ever tried using this popular lose weight methods?

  • I find weed when I smoke before a workout I get a better concentrate workout. I take my time and do a lot of reps. I find weed helps with this but when I want to max out I will not touch weed I will go in sober I lift a lot more weight then.

  • How does this relate to anaerobic force production in sprinting? What training methods provide the optimal muscle adaptations to run faster? What is the relationship between the phosphocreatine pathway and anaerobic glycolysis? How do I utilize the phosphocreatine pathway in my sprint training?

  • This guy is just another example of a pseudo-intellectual, man-splaining youtube personality who would be eaten alive in the scientific or academic community. God help me if I ever had to sit through a conference paper by this idiot.

  • Is the loss of connection to fast-twitch fibres the reason I feel like I don’t have any “Push” up hills when running now I am in my late 30s?

  • Hey there… I love your videos.. you make them so interesting and easy to learn… U are such an inspiration… And inspired by I also tried to make study interesting by making videos on 3d digitals…. I am a surgeon and this way I can memorise things easier

  • Hi james…… your videos, I use to follow people like Thomas delouer! so happy to come across your channel, You have opened a lot of people’s eyes out there to all the bullshit that’s on youtube and all misguided information as I’ve come to realise these people are here to fill us with shit for there own financial gain!

  • If sarcoplasmic hypertrophy only increases fluid into muscle,why do bodybuilders do sarcoplasmic hypertrophy than myofibrillar hypertrophy which actually increases the size and density of muscles, plz comment.

  • This content is brilliant, and as an avid, albeit amateur, weightlifter, I was super excited to watch and learn (I just discovered this channel), but the constant thud sound from his talking too close to the mic drove me absolutely batshit. I’m trying so hard to focus on what he’s saying but it’s fucking distracting lol. Maybe it’s because I’m wearing an extra bassy gaming headset that picks up on that sound and stabs my ears with it? This information is absolutely PRICELESS, but the delivery could use some assistance.. back off the mic man, PLEASE. I beg of theeeeee.

  • Hey James, just want to say, I love your channel. I watch a ton of youtube fitness stuff but I really enjoy the way you teach and explain concepts from a scientific standpoint without bias. Jeff Nippard does this a lot too, but I feel like you do a better job explaining the significance of key ideas, and differentiating when smaller details like anabolic window are not as important unless you are an elite level athlete. I also really like your approach to training ideologies. It’s fun to hear about different styles of training that are not just the standard hypertrophy style training.
    Anyway, my question is: How can I figure out my primary muscle fiber dominance? I think I may be type 1 as I have always had more success as a long distance runner than a sprinter, but I would like to know for sure. After knowing for sure what muscle fiber type I primarily have, are there any key ideas that can help me optimize my training for my current goals? Currently, my primary goal is to bench 225, deadlift 315, and squat 225, with good form. I’d like to go beyond that but that is my 6 month to 1 year goal. (185 b, 275 dl, 185 sq current numbers.) My secondary goal is to improve my aesthetics.
    How significant is muscle fiber dominance when considering training variables like rep ranges, recovery, volume, etc.? (I know you did touch on this topic when you compared Yoel to Bisping, but I was just hoping you could go into it further, as I find it interesting, and feel others may as well.)

    I know this is a long question but hopefully if you’ve got a little extra time sometime, you can get to it, or maybe doing a video explaining this topic might be interesting!


  • I read lots of great reviews on the internet about how exactly Custokebon Secrets can assist you lost crazy amounts of fat. Has any one tried using this popular weight loss method?

  • Really appreciate the video.

    I just want to comment something about sarcoplasmic hypertrophy, since it naturally results in more volume to be added to a workout regimen what would you say is a good general threshold for optimal growth (without the use of PEDs), because we know of diminishing returns from excess volume equating to raised levels of cortisol, which is impairs protein synthesis.

    I’m aware volume is not an unprecedented aspect discussed in bodybuilding literature, but it would be interesting hearing an opinion from a doctor like yourself.


  • Refreshing to hear someone finally pronounce the word “myofibrillar” correctly. Literally every bro on YouTube that has heard of this concept incorrectly says “myofibular” and it drives me crazy hah.

  • I have been watching your videos for quite some time and I’m amazed that you actually have a series that I can actually understand!…. must of your other videos just let me with more questions than answers. So THANK YOU.

  • What a fantastic video! I am currently studying to be a PT and I was struggling to grasp this but this has helped so much! Thank you:)

  • If possible in future videos, could you link the studies that you reference to in the description of the video? I think it would benefit everyone to be able to look read the studies. If not possible, I understand as often times one must pay to access these studies

  • This channel deserves ALOT more recognition and subscribers. This completely rises above the typical “bro science” idiots that have millions of subscribers, that just say complete crap that people believe. The same goes for the programs they sell, everyone thinks by doing what they do training and eating wise, that they will look like them. (Reality is 95% of them are juiced up). Continue your scientific research based approach, the knowledge and help it offers far exceed’s anything else on YouTube. Also, this is a great for online studying resource for students ����

  • hey bro, I have an average body, but I want the strong muscles with more power with doing gym exercises as beginner, kindly give a best advisive reply on this comment, what should I take so I achieve more strong and powerful muscles. thankyou…

  • Hi James… at university we learned about myofibril hypertrophy ie addition of sacomeres in series and parrallel, sarcoplasmic hypertrophy but also connective tissue hypertrophy ie hypertrophy of the epi, Perl and endomysium which wasn’t mentioned

  • So u actually gain more muscle by the eccentric part or the expanding of the muscle instead of the pumping of the muscle as it would seem,cool!

  • We have a huge world living inside each one of us, yet we keep discriminating against each other and being racist against each other. Watching biology videos like this and how the body cells work with each other and help each other despite their differences shows me how oblivious we are and how far away from being awake we are.

  • I have fatty infiltration in my pectoral muscle after a pectoralis tendon rupture. I had a tendon autograft after one year injury. Will the degenerated muscle will regenerate? I still have a hole instead of muscle 5 months post surgery. Thx.

  • all dislike these kind of videos wich clickbait so we wont get fooled next time, i watched half a video and didnt got a single word about how to build muscle

  • I was excited by the title then disappointed by the content. The world of exercise science is light years beyond this video’s content. I was hoping to hear about mTor pathway discoveries, new hormonal influence knowledge, resistance training study data, anything that was actually scientific regarding muscular hypertrophy.
    Not all of us nerds with a doctorate push pencils all day, some of us bench 300 lbs in our spare time and love this stuff. I would LOVE a reboot attempt at this video, maybe start with Jeff Nippard as a launch pad to assimilate data.

  • When you talk about anaerobic glycolysis as the system the muscles rely on during sarcoplasmic hypertrophy, I’m trying to understand what you mean by you are “increasing the amount of glycogen in the muscles”. I was thinking you would actually “utilize” the glycogen stored in your muscles to be used to convert into energy when you exercise, not “increase the amount of” glycogen that is usually associated with what you get after you eat food? Please clarify! Everything else explained in the video was very good.

  • Yup, this is what I was looking for, a guy that knows his science, explaining base concepts, in a comprehensive way, with a shirt on, and without cursing. Thank you!
    I just don’t understand how I didn’t find this video sooner, with all the search I was doing on the topic -_-

  • I notice a lot of people keep on talking about Custokebon Secrets (google search it). But I’m uncertain if it’s good. Have you ever tried using this popular diet plan?

  • Hey guys! Love the videos, I was wondering if you were planning on a more advanced video about these things especially with muscles and bones just because this video was great for basics and I’d love to hear you guys explain the more advanced side of things. Keep it up:)

  • It’s good information but it’s pretty chaoticly put together. You are using terms like “sarcomeres” before you introduce them. You talk about “increase in type 2 muscle fibers”. In the whole video there is no explanation what “types” of muscle fibers are.

  • Probably the most knowledgeable video for fitness ever seen, soon I will watch all of your videos and I think that all the science here is true and based on evidences. You really deserve to have more subs, because you know, people like chris heria and athlean x would just say that we should do 8 to 12 reps and thats it. Its good to know science behind particular theme and you are offering that to us, so well done man.

  • Wait, why is the accumulation of metabolites considered to have an indirect effect on hypertrophy? It kinda looks like their presence is the reason for sarcoplasmic hypertrophy. The best way to reduce acidity is to dilute it, so the body adapts to this stimulus by adding more cytoplasm to the cell, decreasing acidity and allowing more reps to be performed. Additionally, more cytoplasm means more space for anaerobic metabolic processes, right? That seems kinda functional to me.

  • I think you should’ve mentioned carbs and fats because both aid in muscle development even if they don’t cause protein synthesis even though this isn’t really a diet video (still the beat way I’ve heard this explained though)

  • I have learn nothing beside side effect..this video made me more sad..this is not the kind of video im expecting..always the worst case scenario in your videos.

  • Hi! I like your video, this is the first one I watch. Where does soreness comes into the scene? I work really really hard on my biceps an triceps ( because I have really skinny arms) and I had soreness (really soreness and, amazing, a little growth) just on my first day after a couple of weeks of not working at all. After my soreness dissappeared I started work hard again on my biceps and triceps but I didn’t get any soreness. Does soreness implies growth? Thank you!:)

  • Resistance training increases sarcomeres and myofibrils in parallel. So that, you can have bigger muscle. Did you explain sarcomere added in series.? Do sarcomeres and myofibrils only increase in parallel?

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a danger for your health, especially ones that seriously limit your everyday nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on the google search engine as it isn’t just another fad diet where you starve yourself.

  • When you talk about adding sarcomeres in parallel, do you mean new sarcomeres are being created from scratch? And therefore new myofibrils are being created?

  • Hey! Thanks for this helpful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it is good. Have you considered Custokebon Secrets? I’ve heard several extraordinary things about it and my mate lost crazy amounts of weight with it, but she refuses to tell me:(

  • Which certification program do you feel is the most versatile and applicable for sports performance(agility/explosiveness in particular)?

    Also do you have a website or sell plans?

  • Love this video! One question. The mitochondria are connected I notice. I always thought they were more individual in the muscle and not connected “physically”. Would there be some mitochondria connected and some more loose. Or are they all connected?

  • I really appreciate the scientific explanation of hypertrophy, but I need to know how to be anabolic for 24 hours without gummy bears lmao.

  • If you wish to lose weight, you need to search Custokebon Secrets on the google search engine. They will make it easier to get the shape you deserve.

  • Man if I loose anymore muscle I’ll vanish. Why is it soooooo hard to keep it on. Goddamn, people trying to loose weight and I’m here trying to keep it on.

  • Sir.i have low creatinine level and im 29 and underweight.what should i do to gain healthy weight…what is reason of low creatinine.and how it can b improved.

  • Just discovered this channel recently and have been going through the videos and doing some personal research. The fact that this channel doesn’t have more subs than it currently has is a great injustice.

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diets. Extreme diets undoubtedly are a risk for your health, especially ones that seriously restrict your daily nutritionary intake. While they may generate rapid loss of weight, these kinds of diet plans will never be a long-term solution for your waistline. It is best to look up Custokebon Secrets on google search engine as it is not just another fad diet where you starve yourself.

  • Great topic James, looking forward to the series.

    Also just want to say I think it’s awesome how you interact with your subs.

    I’m sure you won’t be able to do it forever as I am positive this channel is gonna explode to Jeff levels. But it’s awesome in the mean time.

  • Glad this has been brought up, in my pt we looked at myofibrillar hypertrophy and sarcoplasmic hypertrophy. I guess a clue to this is the difference in size between body builders and say powerlifters drugs aside. Great video