Just How Much Lean Muscle Mass In The Event You Be prepared to Build

 

Why You SHOULDN’T Be Lean If You Want To Build Muscle

Video taken from the channel: OmarIsuf


 

How To Build Muscle and Stay lean

Video taken from the channel: Paul Revelia


 

What is Lean Bulking? | Build Muscle Without Getting Fat

Video taken from the channel: PictureFit


 

How Much Muscle Can You Build? (CALCULATE THIS!)

Video taken from the channel: ATHLEAN-X™


 

How Much Muscle Can You Gain Naturally, And How Fast?

Video taken from the channel: Sean Nalewanyj


 

How Much Muscle Can You Gain in a Month (the TRUTH)

Video taken from the channel: How to Beast


 

How Long Does It Take To Build Muscle?

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


Studies suggest the ideal range for building muscle is 18-25 years old. After 25, testosterone levels begin to drop a little — especially in men. This will make building muscle a little more difficult, but not impossible. You can still gain plenty of muscle, but the rate at.

As you get leaner, your muscles will become more visible. You’ll generally start to look fit at 10 to 12 percent body fat, for men, and at 20 to 22 percent body fat for women. A very lean physique requires an even lower body fat level 6 to 9 percent for men and 16 to 19 percent for women.

As it turns out, our body works optimally when it does once thing at a time (synthesize protein versus oxidize fat). Hence this experiment with a cyclic approach. I set a goal of gaining 6 lbs lean muscle (154 to 160 LBM) and expect to gain 6 lbs of fat in the process (9.5% to 13%).

Men tend to benefit the most in the bulking stage when they start at around 10-13%. Now, don’t get me wrong, you can start at a higher percentage if you want to but you will either have to put twice the work or your results won’t be as optimal as they could have been on a. Cardio should always be the lowest priority if your goal is to build muscle and be lean. This is mainly because weight training is so much more metabolically demanding than cardio, especially in the long-term. As such, your goal is to keep cardio as minimal as necessary while you build muscle and burn fat.

You already own one of the best pieces of equipment for building muscle: your beautiful body. And you don’t have to follow a rigid routine to glean the lean-inducing returns. Discover 5 Reasons For Building Lean Muscle Mass. Building lean muscle mass means improving the amount of muscle in your body and keeping body-fat levels down. The other parts of your body that make up your weight, such as organs and bones, are unlikely to fluctuate.

Building lean muscle mass is usually achieved through exercise, as pushing. The more LBM you build while you are still young and healthy, the more you will have in reserve when you really need. But before you start adding protein shakes and resistance workouts to your daily regimen, you need a plan. The first step to building a healthy level lean body mass is to measure how much you have with a body composition analysis. Your individual body will determine just how much that is, and you should err on the light side at first; five pounds may not seem like a lot, but it’s better to be conservative than suffer.

It has been my experience that beginning trainers will typically gain at the rate of 1-2 lbs. of muscle (lean mass) per week when following a complete program (See the Guide’s Muscle Building Program Reviews for the top complete programs).

List of related literature:

To build muscle, you’d be better off selecting a weight somewhere in the neighborhood of 80 to 85 percent of this amount (or in this case, 160 to 170 pounds) to allow for a slightly higher rep range (four to eight) and greater overall training volume.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

Each muscle group requires the right amount of work to induce changes, and for muscle-building the “sweet spot” tends to be around 4 to 5 sets of 6 to 10 reps per exercise using heavy weight.

“Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.” by Erin Stern
from Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.
by Erin Stern
DK Publishing, 2019

Plan to pursue a safe, steroid-free program and strive for a maximum of 1/4 pound of added muscle per week, or 1 pound monthly.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

As a general rule, the best way to get maximum development of muscle volume is by lifting about 75 percent of your one-rep capacity—that is, the maximum amount you could lift for one repetition.

“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

For each muscle group, you should perform one to three sets of eight to fifteen repetitions each.

“NO More Heart Disease: How Nitric Oxide Can Prevent-Even Reverse-Heart Disease and Strokes” by Louis Ignarro
from NO More Heart Disease: How Nitric Oxide Can Prevent-Even Reverse-Heart Disease and Strokes
by Louis Ignarro
St. Martin’s Publishing Group, 2006

There are many physiological variables in play here, but you can get a fairly accurate estimate of your muscle-building potential by analyzing your bone structure.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

You can expect about 5 to 8 pounds of muscle in your first six months, which might not sound like much, but is a drastic change.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

During active muscle-building phases of training, a weight lifter might add between ¼ ounce and 1 ounce (between 7 and 28 grams) ofprotein to existing muscle mass each day.

“Nutrition: Concepts and Controversies, MyPlate Update” by Frances Sizer, Ellie Whitney
from Nutrition: Concepts and Controversies, MyPlate Update
by Frances Sizer, Ellie Whitney
Cengage Learning, 2011

After six to twelve months of training the total body two to three times a week consistently, the strength and development of the muscles will have improved considerably and the muscles will need more work (volume and resistance) in order to progress further.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Male athletes can target a reasonable gain of 0.5 lb to 1.0 lb of lean mass per week, whereas females can expect a gain 0.25 lb to 0.75 pounds of lean mass per week.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

Alexia Lewis RD

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

[email protected]

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207 comments

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  • So true. I tried grinding “lean” for two years with minimal gains. Now I’m grinding bulked with less effort and seeing waaay better results. It’s the natty way

  • Paul, i got question about regaining muscle mass, is there studies or just from experience, how long does it take to regain 10 pounds of muscle mass and how much of a surplus one should utilize?

  • 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.

  • I think the best way to bulk for people like me that love junk food is to track your calories but eat what you want but still making sure it’s has a good amount of protein and the best food for this is pizza I’ve been eating pizza 2-3 times a week and I’ve never been bigger or stronger in my life and I haven’t gained much fat

    Edit: a full box of a thin crust pizza from little Caesar’s has over 60g of protein and no more than 2k calories I think the calories for it is like 1,700

  • 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.

  • 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

  • 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

  • Thank you thank you for saying it IS possible to stay lean and gain muscle!! AMEN ���� do you have any suggestions where to have that increase of calories to preferably come from proteins? Fats? Carbs or combo? Also do you have any exercise recommendation for ladies (over 40) whose asses are starting to sag from weight yo-yo over the years and now smaller glute muscles need to be tighten or “filled” in. Really have been enjoying your video!!

  • I have two friends who are about the same height and weight. Both are roughly 5’9″ and 160 pounds. Both have similar strength levels. Both follow a similar diet. And both follow a similar workout routine. But when you look at them, they look completely different. Why is this? I have come to this conclusion:

    1. They have different bone structure.
    2. They have different waist and shoulder sizes.
    3. They have different muscle belly fullnesses.

    If we as a fitness community can focus on this more, I think people will be a lot more satisfied with their results from exercise.

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • I was 6 foot 250lbs 19.6 percent bodyfat with a 600lbs low bar squat wraps and a 715lb Deadlift done right after. 385lbs Pause Bench Press, 240lbs standing press, 180lb weighted chinup and 200lbs weighted dip. 480lbs Front Squat no wraps. Then I got to bear mode 275lbs pounds at most currently 278lbs. Deadlift near 800lbs front squat over 500lbs no wraps incline bench near 405lbs. I have videos to prove it and pictures on my Instagram. Even my 10 year natural transformation video on my YouTube channel sums it up.

  • I feel fatigue after I workout… what is the reason and what’s the solution???
    What is the best food and workouts to strengthen nerves???
    Thank you gentleman

  • So I think a lot of people don’t like to hear it depends but in any weight relate topic. It depends definitely does apply! Mainly due to so many of use being so unique in comparison to one another. A lot of actors can play in factor. In this case for example I can be 5,5” and be extremely and start lean bulking and can eat more than someone who just started off and wants to lean bulk… due to 1 my body will naturally expend more energy and will retain less for fat! While on the other hand a 6,3” person can weigh the same as me but be moderate in terms of muscle percentage and would have to stay close to balanced macro intake. That’s just one small idea too

  • 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.

  • That scale is definitely a estimate cause In HIGHSCHOOL 2016 I was 187 muscle and the calculation told me 182. And I know for a fact I can pass 182

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search engine search. On there you will discover a great tips about how exactly you can lost crazy amounts of weight. Why not give it a chance? perhaps it’s going to work for you too.

  • David, what would your advice be for a guy like me. A little over weight, wanting to slim down but get toned up. Just advice on eating, and where to focus my work out. Thanks bro keep on being beasty, beasty, beasty.

  • 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.

  • You should definitely start bulking when you’re lean though… if you gain weight when you’re lean most of the weight gain will be lean mass, but if you’re already kinda fat (at or above %20 bf) then most of the mass you gain is gonna fat.

    Over the past 12 years I’ve noticed huge differences in strength training / mass building when the starting point was lean vs not lean. Don’t look for excuses to get fat, just get fuckin lean already. That being said, you can most certainly gain a lot of muscle with minimal fat. Yeah you”ll probably have to lose your abs, but if your gut is hanging over your belt, you’re doing it wrong.

  • if you are starting from skinny you can just measure your weight like twice a day and feeling your abs fat then adjusting accordingly

  • Can we really make a determination of potential size based off of bodybuilders who use substances that force unnatural amounts of Anobolic stimulus in the human body? Take Moger for instance. He is absolutely huge, but when he injured his self recently and came off the gear he was smaller then me. Heals up, gets back on gear and now has 30 to 40 lbs lean mass. I think what people want to know is how close in size to these elite athletes can they expect to get without gear. Unfortunately the answer will discourage most who intend on training naturally.

  • 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

  • i gain 6 lbs of lean muscle per month for the last 5 months and im a beginner, my family, friends, coach and others at the gym thinking im cheating and i dont know what to do…

  • Spot on mate. I have 5″ wrists and I am 6ft4!! This is probably the smallest a wrist could ever get for a guy my size, it is unbelievably tiny. However, my bones are super long, which matters a lot more than the width of bones. If you have wide and long bones you’ll look like the hulk (lou ferigno) if you have less width and long bones you’ll look like a God (Arnold Schwarzenegger).

  • Well already know the 6% ripped is wrong cause im 5 foot 3 which by that standard means i should be at 6% at 148lbs im 139lbs and at 12.2%bf

  • These numbers, are they based on a traditional bulk/cut cycle over a full year? A lean bulk over a full year or a 12 month bulking period?

  • 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.

  • 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!

  • Study’s have showed that is around 1.8-2.2 gr. of protein/kg while you want to gain muscle, and also a huge importance will gave the counter of carbs that you eat(8-10 gr./kg.) Either way you can eat all of those and have a small number of calories if you eat clean.
    Lean bulking can be done, but is slow and not many people will have the patience to do so. Tried myself and gained 4 kg over a year.

  • I was wondring if its okay to use the same exercises for your upper and lower workout.
    If you train upper body 2x per week. Can you use the exact same exercises for both workouts or do i have to change it up?

  • 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.

  • 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.

  • Fantastic!, please do same video but focusing in fat loss; safe / healthy lose rate, range, impact in testosterone….
    Thanks for your time

  • Hey Jeff,
    I just wanted to take a moment and thank you for your videos. They are a absolute godsend, you provide helpful not commonly known information without all sorts of bullsh*t, and I really appreciate it.
    Thank you,
    Adam Rhein

  • Great advice once again Paul I also thought more weight is better errrrrrr no now I’m 50 still training hard lean is mean in my book now. Cheers Paul UK

  • 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?

  • 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.

  • 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

  • I can gain alooot. Its crazy. When i started training in first week i gained 2kg. 2weeks 4kg. And btw i stoped for a while and i dont drop in weight. Its pure muscle boiiz.

  • This video is definitely wonderful! It helps me remember of times when my wife used Custokebon Secrets to get rid of 18 pounds and enjoy being healthy again! Many people would like to lose fat, but we also require to stay healthy, and that is what Custokebon Secrets given.

  • Next Level Diet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

    Copy

  • This is like saying that small hands mean you have a small dick. Like no.. oh you have long arms your toes must be sooo large? No.

  • 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?

  • 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?

  • 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.

  • Im very skinny and short for a 15 year old. I am 5.2 ft and 92 lbs. I started to do workouts at home 10 days ago. In these 10 days I gained 3.3 lbs already. That’s because I started to eat a lot aswell. But my question is when is the best time to weigh yourself?

  • 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.

  • 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 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.

  • HELP PLEASE! How much weight should I be aiming to gain per month, because I’ve been reading everywhere that you should not be gaining more than 2.5 pounds per month, and I gained 4.4 pounds this last month (I am a begginer) I don’t know if l should cut my calories or is this just newbie gains, I dont want to gain fat But also I dont want to hinder my progress

  • Omar will be jumping on steroids sooner or later, mark my words.
    and probably he will be like “Listen guys.. uhhh Its just how the YT game works, you’re big, you’re lean, you’re strong.. u get more sponsors, subs.. etc. and you also should try it, if you did it right you will be fine, we all need test to function better”

  • The day’s I train at the Gym.
    Monday chest & triceps
    Tuesday back & biceps
    Thursday core & Shoulders
    Friday Legs
    Is this a good gym routin? I’m 17 and 6ft.

  • Actually they shorted you are the bigger your biceps can be! someone who’s 6″3 can never achieve the same biceps as someone who’s 5″6.

  • 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 was 83 kgs and i trained for 7 months and i became 94-95 i dont really know some people will say its steroids im eating my calories for 94 kgs also with my new bf and i gained no fat

  • most annoying thing that comes with being stronger and lifting more…deloading the fucking plates!!! 1 45 lb plate each side the rest 35s when deadlifting…noticed u learned that trick too

  • 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!

  • 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?

  • So where are all your gains?? Omar you’re never lean and still no gains!! You haven’t finita cut yet!!! Good thing for all these 14 yr old naive kids or you’d have no audience at all!!!

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

  • Yea I guess it depends on your goals but lean bulking seems to make the most sense, adding tons of fat for the sole purpose of increasing strength faster is useless if when you decide you want to cut you are gonna loose all your strength anyway. Fitness has become way too much about numbers and how much do you bench press and such. I guess if your a power lifter than ok but most people can make pretty decent progress while being relatively lean. And once that progress slows maybe it’s time to work on switching up your routine maybe working more in flexibility and endurance, maybe working on joint health with yoga. Idk the whole idea of being extremely big just seems silly unless your frame is made for it

  • One of the most important videos you’ve done. You’re insanely strong now. 4 plates for 12 reps high bar the other day is insane ��

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying

  • 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.

  • I do lean bulking, I use to do calisthenics. Ofc a circuit of 4-6 exercises and then you take a break and then repeat.
    I translated it over to weight lifting as in, bench press 6-8
    Cable flies 6-8, incline dumbell press 6-8, decline dumbell press 6-8 rest 3:00 just starting out, and this is still getting the endurance you need so it won’t just build mass but actually give you that lean muscle, but it will take a little longer than just if you do bench press and rest right after one set.
    And after you do that without rest with a 3 min break in between 3 times do a circuit of body weight that targets that muscle of 4-6 with no rest period.

    That is how you lean bulk

  • Your bodybuilding progress is determined by your starting point… I didn’t start at the normal level, I started at the Subterranean level!

  • 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..

  • 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.

  • 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!

  • 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

  • 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.

  • jord_liddell check that guy on instagram…one time hes skinny as fk…after 3 months..hes like full beast mod..he work maybe 3 times per day dont know:/ dont want to answer me..

  • 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

  • I dont think this is completely true at all. Ive seen insanely big bodybuilders with small wrist and huuuuuge arms. Maybe strength is more related than size

  • You can only get to 180 pounds at 10 percent body if your 5, 10, that doesn’t seem right. I would at least thought I could get up to 200 or 210 at least

  • Quick questionI trust you, you seem to give great advice and I’m a big fan of your Chanel. That said, isn’t it true that to build muscle you simply need to be in a positive nitrogen balance, and that to burn fat you simply need to be in a calorie deficit? Not saying that is easy by any stretch of the imagination, but isn’t it technically possible?

    I just subscribed, because you seem like a great content creator, but the person I’ve been subscribed to the longest is Athlean-x, and he made a video that specifically said that it IS possible to burn fat and build muscle at the same time, and that you don’t need to have a bulking phase and a cutting phase.

  • 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.

  • It’s called volume training…4 sets 10-15 reps at @60-70% of your max. Full body 2 days a week, combined with push pull 2 days a week and then hiit 2 days a 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?

  • Very truth I’m a life long natural been lifting since 16 I’m 33 and you can’t be lean and strong pick one side get abs and lose the size and strength or power with minor abs I’m 5-10 230 pounds and bench 405 flat deadlift 600 lbs and squat 655 my biceps are 19 inches also I don’t take creatine because it only makes you look stupid blooded with no muscle separation.

  • 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.

  • 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.

  • Isn’t 1.6 g of protein too little? I’ve always been told that you should normally do 2/3. And I’ve always struggled to get all those proteins. Seeing the 1.6 does relieve me of some extra burdens

  • I’m skinny as it is I’m 25 and weigh 120Ibs. Im one of those guys that want to gain muscle without gaining weight. Like I wanna stay skinny but gain some muscle. More like a swimmers build type of skinny.

  • 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.

  • 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

  • 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.

  • 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

  • I concur….it’s much more difficult especially in my 40’s to bulk first and then strip the fat while trying to preserve as much muscle as possible through the cut, than it is to just get lean first and then very slowly in grams not pounds build muscle. ����

  • What do you think of lost lots of weight using Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.

  • 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:(

  • Love from India.. You are really very motivating. Thanks for showing the right attitude to us.. �� I have a 6.25 inch wrist too and was always conscious and felt vulnerable but now I have confidence. Thanks for being so transparent. Hats off..

  • If you want to shed pounds, it is best to search Custokebon Secrets on google. They will make it easier to get the shape you should have.

  • 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

  • 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.

  • Be careful bulking though…you can get insulin resistance, which can proogress to type 2 diabetes. Bulking on carbs pits a strain on your body,,,raises your blood pressure and can put you in a condition called ‘metabolic syndrome’…..bulk responsibly,,,especially as you age

  • if i listen the that shit my max weight will be 180 pounds… but my weight whithout fat and any muscle just like now is 170 lol im 6 feet guy whit large shoulder… that show how wrong is that. it take only your height not your body shape… you can be small and large dude so you will weight more

  • Actually, most people prefer lean muscle mass. It’s not a matter of it being built, it’s more of muscle being exposed because of fat loss. Look at guys like Jeff cavalier and Brendan Carter which both have popping biceps at a lean state.

    But there are people that do want freakishly huge lats to create the widespread effect but to each their own

  • 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.

  • 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

  • Your body can only be in one state at a time. Anabolic or Catabolic. One building tissue, one burning or taking away tissue. The only way to build straight muscle mass without a smidge of fat is by using anabolic hormones or steroids. You have to get a little pudgy to make real gains. That’s why people cut and bulk for an aesthetic physique.

  • 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!

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! ATTENTION GUYS THAT DON’T KNOW HOW TO READ:) IT’S NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/muscle-capacity-test

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • The most important factor is your level of testosterone, your body’s natural steroid. It’s no good having a large frame if you’ve got low T.

  • Great vid, brah. So many dudes now are thinking these huge steroid guy’s are normal. They ain’t. Dependence on drugs for anything is no way to live.

  • 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?

  • Still fat tho. Seems like all these powerlifters or whatever are in denial that they are in fact fat regardless. Keep making excuses and convincing yourselves that they are athletes with jiggle. It isnt ideal health and its sad really. Stay active, run, eat right and stop making excuses for eating like shit and putting on fat.

  • 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 cant gain enough muscle to not look skinny in my skeleton.Put 50 lbs of muscle on and still look like a skeleton. 6ft2 130lbs-180lbs(17 years of training)

  • When someone asks me “How to get a six pack?”, I always recommend website Next Level Diet 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!

  • 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.

  • 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?

  • 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

  • At what moment in your progression is it most appropriate to assume lean bulking though? Is it more effective at a particular body fat%? Is it more effective when based on feel or even where it falls in a particular progression? And what factor does environment play? Some people just can’t maintain an effective change simply because they’ve achieved this awesome body, but they’re stuck in the same environment, ya’know! That last one can wreak havoc on the diet!?!

  • For natural you gains grams of body weight thx I thought I was doing it wrong all these. Years I guess there must be a bunch of roid coaches

  • 1:10 if it didn’t make a statistically significant difference to eat at a 550 calorie surplus when compared to maintenance, why not just eat at maintenance?

  • Yeah that calculation is way off. I’m 65 inches tall, and apparently I have to weigh 143 to be at 5% body fat? No no no no no. I’m 130 now and I have 25% body fat. Waaayy off.

  • You can be huge everywhere with small wrists except your forearms will be only average at best.I have never seen big forearms on small wrists not on YouTube or real life literally never.With all his science Jeff still has barely average forearms no one is able to solve that problem so far.

  • Glad I saw this video. I am a smaller guy and want to put on more weight but after this bulk I have a little bit of fat around the low back. Just gonna sacrifice a lean summer body, to bulk for another year and then shred down for next summer.

  • If you’re a student and you have to take some extra rest days due to school. Considering the fact that these extra rest days vary from week to week in number, how do you adjust your total caloric intake for lean bulking?

  • The last formula for genetic makeup seems very incorrect. I already weight about 145 with 5-10 percent body fat. It said that I can only get 148. I’m sure I can add a lot more than that.

  • 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?

  • this is why ive always said gaining weight is 1000% harder then losing weight…if you are overweight or have some mass..not from a science point but just seeing 100s of ppl..the muscle comes so much easier..and alot faster….overweight ppl who put on muscle looks huge…if you are skinny and put on muscle you just look like a riped paper towel…im 5’11 185 and it pisses me off to see other ppl who maybe 180-190 lbs now..but they use to be in the 2 3 hundreds..and they look twice my size

  • I can’t believe your wrists are 6.25″.. I have the smallest wrists on the planet and mine are 7″.. how do they not snap? The advantage I was always given is that the smaller the wrists the bigger your biceps appear.

  • I’m my first 6 months I gained 15 pounds with a terrible diet and a weak training program. People are going crazy saying I have some of the best genetics in history and I should be a body builder. Am I gifted?

  • 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

  • Working with what you’ve got is something most dismiss. Great advice. Seems it all boils down to commitment to one’s self. Awesome vid.

  • Just to let everyone know this whole video is bull shit, you can gain max of 6 lbs per year and it goes down, unless your genetics are super good maybe 7 to 8

  • My 5’6 friend who’s natty has been bulking for a month straight and says he gained 5-9lbs of solid muscle in that month.

    Is this possible? Or is he bullshitting?

  • 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.

  • Years ago when i was 12 years old my sister’s at that time boyfriend noticed i worked out and was reading Ironman. He hipped me to the bullshit. He let me know those guys were all on the juice and were lying about using those supplements to acquire their physique. He I still work out decades later and love it, but I never had that bullshit inferiority and frustration i see other naties have. A guy with a 400 testosterone level has ZERO CREDIBILITY to tell me ANYTHING about gaining muscle. ZERO.

  • 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 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.

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #*Next Level Diet*

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • how lean is lean Omar? like in terms of body fat % what’s a good range for muscle and strength building? should I drop my BF first with a caloric deficit first to an optimal level first before building muscle/strength?

  • Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #*Next Level Diet*

  • My wrist is 17.5 because my wingspan is 6 foot 4 but shorter with my legs 180cm height. I will have huge arms and even though I have small arms all my life. Now I have huge triceps and biceps 35.2cm getting bigger for 2 months exercise. Ripped mass 6 percent 176 pounds.

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills.

  • 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!

  • Man I was just bout to ask ur age too! ���� 42 Nice work man. I am a total believer that time and consistency in working towards the body one wants is true. Just a quick question how long did it take u too actually see the changes in ur body or were u already lean from ur high school days. Did being 170 make it that much more easier to get to ur physique?

  • Great video so far, still watching. I have a gym competition coming up in March. I’m 5’5” 145lbs, relatively slim but always been slightly broad around the chest and thighs. I’m excited because I’m thinking I have the potential to gain muscle quite nicely. Just wanting to maximize it to the best of my ability over the course of 90 days.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet

  • im 20yo, my weight is 62kgs 172CM i need to bulk? i mean for sure im endomorph because i was obese my all life i mean since i have memorie, so for sure its easy gain fat again, it sucks, lean bulk will be ok for me?

  • Is there a reason why you don’t do full range of motion (Except the lat pushdown, that looks good) at those back exercises? Normally you’d want to do full range of motion and squeeze the back or is it possible due to your huge back muscles that you’re not flexible enough to squeeze? I wonder

  • Doesn’t it depends on your age to? Like if im 16 with 6.5 inch I can grow more you are talking about if you like 20+ because you probably won’t grow after that

  • Great vid man!! The 20-40 lean muscle that u are referring is additional muscle from your starting point or total muscle gain overall??

  • Anyone know what is Custokebon Secrets about? I hear many individuals lost tons of weight with Custokebon Secrets (look on google search engine).

  • I’m strongest I’ve ever been, was 12% but now 17% fat, I don’t look fat though. Looking to cut in August, but a bit worried about losing muscle when I do.

  • 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 gained 4.5 lbs in a month as of today and I lost 5 lbs of fat. I couldn’t believe it. I’m 5.6 and at 176. I just eat healthy and take vitamins and I do drink beer daily.

  • 6’2″, 193lbs. PFFT nigga I’m 175 and I’m an amateur lifter. I plan on going for 270lbs naturally. I’ve got a good skeletal structure and genetics are on my side. I’m Slavic and swedish.

  • i’m actually 29 trained for many years of my life and the arms and weight were pretty accurate for my wrist and height wtf so i’m 190lbs 10% bodyfat but i can get to 194lbs at 6% and have been closer to that before in the past when i gave a shit about being bigger. now i focus more on my boxing and combined athletic strength which has made my life better. i think training to be as big ass you can actually has a big flaw nobody talks about and that is constant fatigue and pain as your at your near maximum tipping point of overtraining.

  • 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.

  • Can’t we eat less calories but more protein intake building muscle by giving the main component whilst burning calories meaning burn fat

  • Very nice Omar.
    Btw anyone… I NEED TO KNOW WHATS THAT ENDING SONG. I’ve been looking for it for a long time. ya’ll my last resort!

  • 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)

  • Hello my weigth is 62 kg I want to start in gym and build some muscles but my wrist is skinny then i think my structure after gum would be ugly any advices??

  • 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

  • I’m getting sick of genetic outliers and people on gear tbh as a natty lifter. All it does is just make me feel like shit all the time. No worries, at least I can feel good that I got where I am naturally!!

  • I’ve been managing to stay lean asf while gaining hella strength, I wonder how long I can get away with it before I must become fat swole

  • This is very accurate for me. I’ve been working out for 6 months and so far I’ve been averaging +3.25 lbs/month of body weight, and of that number, 2 lbs/month is muscle, and 1.25 lbs/month is fat and other stuff.

  • I am bulking currently. Going great. I am also weight training and calisthenic training and constantly increasing volume. I want to go up to 195 lbs. my surplus is pretty light. Something like 300 calories positive. I also do hiit. Some cardio is important as it helps boost agility, stamina, and endurance. Especially hiit.

  • Thanks for breaking that myth that you have to be over 6 foot tall in order to look good. Shoot I’m 5’8 and this is a motivation to continue.

  • 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

  • Dude, you have been training for over five years you should be a lot bigger by now. Your triceps, biceps, chest and legs look like shit. I’ve been working out 2 years consistently and I’m fucking jacked. Something is not right with you.

  • 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 was skeptic about Next Level Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • THUMBS UP!!!
    then watch, even if the video isn’t applicable (because as a female i’m interested NOT in weight loss, NOT necessarily in muscle gain, BUT HEALTH AND STRENGTH ( AND YUMMY LOOKING ABS!!!!)

    and Jeff, YOU LOOK BETTER THAN THE ROCK!!! TRUST AND BELIEVE!!! (THIN-tall-fit men are the absolute yummiest!!!! thin-not so tall-fit men are yummy too, yummier than thick guys.)

  • Hey Omar, 

    When I first watched fitness videos on YouTube, I was looking a lot at the “freaks” I noticed your channel back then when Elliot Hulse was popular but I never really paid attention to it until recently. You have excellent information. And I don’t think team natty would ever look like a Larry Wheels, but I think looking like Eric Bugez is quite possible. I used to be super depressed because no matter how much I ate or lifted, my body is not as shredded as those who are enhanced and I look more like you. I thought I was doing something wrong until I read more into it. Thanks for the natty information. But fuck looking like anybody else, you should just be the strongest version of yourself! And keep the good videos coming. I love learning new information, especially from someone respectable and is going down the same road.

  • Hi Paul, I just turned 40 in June started wearing a CPAP this year and I’m looking to stop wearing in within the next 6months. Any advice on weight training and diet to drop 20-30 lbs. I trained with high volume in my 30’s and my body is no longer able to do high volume training with intensity. Any recommendations and sorry for the long question. Thanks for the great content

  • Im defs not a scientist.. but if u cut as much sugar out of ur food as possible u wont put much fat on. Fat free food is complete bullshit coz it packed with sugar n salt. U need fat carbs n all th good stuff. Just not sugar. Sugar puts on bad weight. U get rid of that and ur active doin weights n shit thats all u need. Oh plus sugar is a carcinogen. U will feel so much better without it.

  • 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.

  • Can someone help me: I’ve failed all of my 1rm tests even tho through my whole training cycle I haven’t failed a set. Do I need to eat more? It’s very discouraging. My makes are: 475 deadlift (stalled for about 7 months) 265 bench, 170lb OHP, 135 lb weighted chin, and 320 squat. At a bodyweight of 168 lbs. Do I need to bulk?

  • So simple, yet so effective. That’s how would I describe diet plan from *Next Level Diet*. Now I belive that simplicity is the key to brilliance.

  • 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.

  • I just wanna say ur company gave me some of the finest quality tshirts ever! Huge props to you for providing your fans with high quality merch. Let’s get you to 1 million subscribers!!!

  • So I can’t fully agree that you can’t increase power and strength without gaining fat. I think a good example of this is if you look at various athletes who are chasing weight categories and still need significant power/explosion output (especially in various fighting/martial arts or jump sports). They very often have to remain as lean as possible and at the same time to train with compound and very heavy weight lifting for improving their capabilities and there it’s usually more important the body to power ratio rather than raw power.

  • 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

  • I started eating more and I feel like I’m gaining more muscle but, I’m not counting calories. I eat at home, and once a month I eat out. I hardly eat any sugar and no soda. Im at X2 times a week

  • it seems whenever I go over maintenance calories, my body holds water in the fat cells and I lose definition unless i restrict or hold maintenance, ive been doing this for so long that I know how my body will respond to surplus or defecit. I believe its just my body preparing to store fat and I have learned to accept that it is a normal process but learning to accept that took awhile.

  • 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?

  • 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.

  • actualy, the main question about possible muscle’s mass is bone density. Bone density changes in time and whole bone rebuilds in near 4 years. It has “checkpoints” every 5-6 mounths on this way, what depends from lifetime of BMU. So, every moment your bones can’t hold more than some determined muscle mass. And this number can be changed not faster than 1 time in half year. From another side bone density does’t change if you do nothing last half year on some particular group of muscles. So, for bigger muscles someone needs to train for every muscle group every few mounths, what gives some principal progression in next 4 years. Not faster, but, also, not longer.

  • Why would anyone add to know how much muscle they can build. Seriously. +10. That dosn’t make sense. It would make more sense if you multiplied instead, to find out how muscle you can build.

  • 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.

  • How do you feel about Athlene X. He seems super knowledgeable just like you and he seem to always be very lean and still building muscle, he doesn’t show any real strength feats tho

  • Well tbh your not gunna like it but u gotta do everything till you cant and than i shit u the fuck not you force yourself to continue an if ur arms arent in extreme pain an feel like its gunna fall off u didnt do enough thus hence why some bodybuilder have injurys

  • 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!:-)

  • 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?

  • Just wondering. I’ve been feeling a bit weak because I’ve been on a cut for basically a year.. down about 17 18 kilos.. Would it benefit me to slightly increase calories in my diet to be able to gain a little more muscle? I might be wrong for doing so, but some of the main exercises I judge myself on is pull-ups, deadlifts and weighted dips.. and I feel like I’ve stagnated. My goal though is more or less to do 3 sets of 10 pull-ups and cut even more, to like 10% bodyfat.. not even sure I can pull that off., (currently at about two sets of 8, and last set I tend to fail at 6 7, I want my form strict, and my rep-count to be dead serious).

  • What is the best way to lost a ton of weight? I read lots of good opinions on the internet about how Custokebon Secrets can assist you lost lots of fat. Has anybody tested out this popular lose weight secrets?

  • One quick question about lifting weighs. Would you recommend to increase your weight by a little bit (let’s say 2.5 kg) every 2 weeks? I’m not looking to get extremely muscular, I just want to lift weights consistently throughout my life.

  • Guys I need help. Here’s a bit of back story
    Im 15 years old, 5’6″
    I used to weigh 77kg 3 months ago but i went into a drastic deficit of 800 calories to lose weight in 3 months. I’m now at 63kg, eating 1,600 calories every day. My maintenance is 2400 calories. I now want to build muscle but not gain any fat back. How do I adjust my calories back and gain some muscle on top of my resistant training?
    Thanks.

  • I am 15 and I don’t know if i should calculate this and I don’t know if I should it will give results that will rest if someone can help.

  • Has anyone used the Custokebon Secrets to lost a lot of fat? Simply just do a search engine search. On there you will find a great tips about how you can lost lots of weight. Why don’t you give it a chance? perhaps it is going to work for you too.

  • 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.

  • You don’t have to put on fat to build muscle, especially if you’re newer to the gym. I’ve been training for 4 years and I have been roughly the same bodyfat percentage the entire time, what’s the difference? I’ve put on 35lbs in that time.

  • 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

  • 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.

  • I guess I’m extremely lucky that I can stay lean as hell and get stronger at the same time. It is hard for me to put on weight however:/ fast metabolism and all. I’m not complaining. I am 165 and I’m stronger than 85-90% of lifters my weight. If not more.

  • 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..

  • 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 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 gotta disagree with you…a lot depends on SPECIFICS… for example… i train every year for about 4 to 6 months… essentially, hibernating like a bear, right?.. except i’m not training… so during late autumn through the entire winter to early spring i just get fat and disgusting, then sometime in the spring i’ll start working out to get in shape for summer so i don’t look like a tolkien creature in a t-shirt… this cycles every year (with minor variations and the one time i skipped a year and became absolutely gross), so after so many years, clearly not beginner gains but still, every time i start, i gain muscle at the same time as losing fat and at the same time as gaining strength…. and i just usually do the typical 5 to 15 rep sets (depending on what i’m doing… usually 6 to 12 is more common for me), again, no specific goal in mind other than to get in shape

    and so one year, i randomly decided to see what happens if i start a little earlier and this year just work a little more on strength… which to me meant for the first time ever starting to do deadlifts and squats (always had a bad back and always avoided these) and getting into lower rep sets on the bench press (which is an exercise i always did)…. and during the 30 lb body weight reduction (which was likely about 45 to 50lb fat loss and 15 to 20 pound muscle gain) i gained A LOT in strength… most of the weight dropped in the first couple months and the rest of the time, even though my weight wasn’t changing much, i could see some very obvious fat reduction and muscle building (swapping) while the weight reduced slowly

    so, it depends on the situation… it would seem a 30 pound weight reduction shouldn’t allow for strength gains, but i went, for example, from benching 315 x2 or 3 to x12 reps in those 5 or so months… my virgin squat went from doing 225s (for whatever reps i don’t remember) as my initial working sets in the first few weeks to 475×7

    so i really don’t think it’s necessary to overeat to achieve gains (muscle or strengthwise) (and that’s what putting on the extra fat literally is, right… overeating), there is some window there where you can make progress on all fronts simultaneously…. btw, i do know the difference because I HAVE experienced a leaning process where i was actually losing both muscle and strength at the same time even though i wasn’t expecting to

    so yeah… to say this is what peak performance looks like is maybe true specifically for you, but i don’t think works very well as a blanket statement

  • I think you’re talking about being shredded. The lean range (10-14%) is reasonable and they say it’s hard to get gains over 15% but from experience I’d say that’s more like 20%. It depends on the person. Some people are naturally 12-14% body fat while others tend to be 16-20%. Of course cutting on purpose is a thing but there are natural factors at play…