Muscle building workouts 10 Training Concepts


How to Build Muscle, Strength, & Endurance (Training Principles)

Video taken from the channel: Radoslav Detchev


Principles of Exercise

Video taken from the channel: Drake High School Physical Education


High Intensity Training To Build Muscle (Nautilus Training Principles)

Video taken from the channel: Mike Cola


Training Principles Lecture 7Phase Potentiation with Dr. Mike

Video taken from the channel: Renaissance Periodization


My 10 Fundamental Laws of Hypertrophy: What You Need To Know To Build Muscle

Video taken from the channel: OmarIsuf


#1232 | The 5 Most Important Resistance Training Principles

Video taken from the channel: Mind Pump Podcast


How to Maximize KEGELS Strength GAINS for MEN!

Video taken from the channel: Michelle Kenway

How to Build Muscle: 10 Training Principles it’s been said many times before: Building muscle isn’t rocket surgery or brain science (or something like that). Despite all of the new and constant research dispensed daily, which contradicts itself at times, the basics of training to build muscle and strength are pretty, well basic. Building muscle should be a straightforward process, albeit not an easy one, and the basic principles are more or less the same regardless of what technique you will chose to build muscle.

Hypertrophy Training – Muscle Building Principles You Didn’t Know Training for muscle growth, a process called hypertrophy, is hard work and requires both time and dedication. Not only do you need to follow an appropriate strength training workout routine, but you also need to eat healthily and plentifully, and get plenty of rest and sleep too. How to Build Muscle: Upper / Lower Body Split Program Use this tried and tested method to pack on muscle. How to build muscle: A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres.

1 hour ago · Building muscle is a slow but worthwhile process. Viaframe/Getty Images Many people start workout routines to look toned or lean. Lifting weights can. Guide to muscle hypertrophy science and how to gain muscle as a beginner using principles of hypertrophy.

A beginners workout guide to gain muscle. Mechanical stress placed upon the muscle, as a result of resistance training, will stimulate protein synthesis (Schoenfeld, 2010). An increase in available amino acids when protein is consumed. I’m covering the universal principles of how to build muscle.

If you’re a beginning bodybuilder, you’ll learn to add 15 lbs (6.8 kg) of muscle. If you’re an intermediate, you’ll learn how to break through plateaus. If you’re looking to get stronger instead of bigger, most of this handbook also applies.

How much muscle can I gain?T3 is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission. Learn more.

Home; News; Fitness; How to build muscle: a guide to muscle building for quicker gains and better results. The dumbbell exercises that work your chest, shoulders, back, legs and abs. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel.

How to gain 10 pounds of muscle, fast. For months 2 and 3, keep the “A” lift the same but add a set per week while shifting the target reps down.

List of related literature:

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

It should be done once or twice a week, using more weight than in the muscular-enhancement phase, and consist of three to five sets of eight to ten reps at 75 to 85 percent intensity, with sixty to ninety seconds of rest.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

To improve muscle strength, reduce number of repetitions to 8 to 12 per set and use resistance equipment.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

If you were going to use the 10 sets of 10 training method, follow these guidelines.

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

Resistance training should take place twice weekly and include one set of 10 to 15 repetitions of 8 to 10 exercises designed to train all major muscle groups.

“Physical Activity and Health” by Claude Bouchard, Steven N. Blair, William L. Haskell
from Physical Activity and Health
by Claude Bouchard, Steven N. Blair, William L. Haskell
Human Kinetics, Incorporated, 2012

Single exercise (three sets of 10 to 12 repetitions) for each muscle group, two workouts weekly.

“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

Aim for around 10–15 repetitions at a moderate intensity of 60 per cent to 70 per cent of 1RM, or an RPE of five to six on a 10-point scale, assuming the client has the capacity to use this intensity while maintaining good lifting technique.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Perform the same number of reps, for a total of 10 to 12 repetitions.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Perform two or three sets on each side with the goal of five to ten repetitions per set.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Instructors decide number of repetitions (10–15) and sets (1–3) for exercises using moderate resistance to elicit muscular hypertrophy and strength.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

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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  • Forgive me for my English, I have problems with premature ejaculation, I also have a lot of problems with constipation. Does this happen from the weak pelvic floor muscles? What are the symptoms of a weak muscle or a tight muscle? How can I tell if my keel exercises are hurting my pelvic floor muscles more? After doing kegel exercises for about a week, I felt like I had more problems with constipation. Is this possible or not?

    P.S: During ejaculation I feel weak muscle contractions between the penis and the anus, the semen comes out slowly, does this happen a consequence of the weak pelvic muscles?
    Thank you very much for your information, I would be happy for a detailed answer to my problems, all the best and good luck.

  • Really great feeling to watch such incredible video guidance. During watching multiple questions were coming in my mind. I’d like to your guidance in this regard. Well, i heard someone that kegal exercises could lead to prostrate cancer. So kindly update us how we can get precautionary measure during exercise? Is this right about or just rumours? If any possible prostrate infection could be made for these reason s?

  • Michelle,

    I noticed there are 2 different muscle or different ways of exercising. One muscle is to hold back from flow & the other one to get erected. Is it good to work both muscles with slowly holding and slowly releasing?

  • Do you have a template to note your volume and to calculate everything? I would rlly like to see it, cause im looking for a good gym-log 😉

  • why do you always start by introducing your name? We know who you are. New ppl will read the channel name..other than that much respect for you don omar

  • Hey Michelle. First of all, thank you for this. Second, is there anything like foods to avoid (or take) which will in turn aid in bringing even better results? I just want to make sure that I get the best results possible. Cheers once again. ����

  • Integrating weight lifting with bodybuilding is a bad idea for the non steroid user… it’s also a waste of time to filter through all of your nonsense!

  • I have a question that confuses me. If you say, squat 4 times per week, that implies you’l be squatting 2 days straight at least once per week. But they say you shouldn’t work on the same muscle the day afterwards. So how does this work?

  • Hi Michelle. I started doing this workout three months ago and now i’m very good at doing this and i feel good results. But i got two small questions 1. Recently i’m having a very hard erection when i’m doing this excercise and it lasts a long time to get it down.
    2. I get a small pain in my head just above my left ear once i finished this excercise.

  • The thing is I’m not sure if I’m doing it correctly first I’m pushing my penis inward and then I tight my anus and also imagining stopping the flow of urine. But the most frustrating part is the breathing I feel like in need to the the whole kegel when I’m exhaling and it’s hard

  • Sir,Can you recommend HIT books for intermediates.Dr darden has written so many books,Hard to pick.Again i have “new hit” by dr darden.I was thinking to go for nautilus advanced bodybuilding book,since i have “new hit”.
    Will it suffice,since it works only on machines i suppose?Again thanks for the info.

  • This video has more direct content than 10 other videos put together. Other videos have their place in explaining the science further and discussing more theory. But if you already have a good understanding of fundamentals, ie muscle and strength pyramid, this video has really summarized the key points for muscle building with high points on the science behind it. Thanks Omar. Wish I discovered this sooner.

  • Nautilus macHines aren’t easy to find these days, but you mentioned there are machines that mimic Nautilus. Can you tell me which machines, brand names?

  • I have been doing kegel exercise for 6 months now but i don’t see any changes particularly on my erection. I do kegel on sitting position.

  • So I do my legs on thursdays and when I did some leg workouts on Monday by adding more frequency. Then I got fatigued and it detrimented my actual leg day?

  • This the first video of yours I have watched and I am so happy I did! I am really trying to grow so hypertrophy is what I am after.:)

  • Got a juicy video today. This video is all about hypertrophy. 10 fundamental principles I’ll be following this year on my bulk. As I noted this is NOT for beginners, it is for intermediate+.

    If you want a great general overview of hypertrophy, check out this video from a few years ago:

    If you like these more informative videos, leave a like and let me know what you want to see next!

  • I feel really sore around my anus mussels after contacting them really hard, sometime it can last the all day, is that a good symptoms?

  • Hey Omar, Great VDO. I continued with the high reps routine for far too long and I exactly went through the things you mentioned. I was lot more fatigued, saw my strength plateaued and was feeling tired after every session. I had lost about 25kgs and I kept the same routine for far too long more than a year. I took a step back and now doing stronglifts 5X5 to get back my strength, focus on form and give some rest. I do miss the hypertrophy session but happy that I am not breaking my body down every day. Will go back to hypertrophy, specificity training after 16 weeks!! Thanks for such informative content. Much helpful for noobs like me

  • I dig it dog. Beginner here, struggling to be patient. Your videos help motivate me to BE PATIENT and TRUST the PROCESS. For your wise and optimistic attitude, I support you 100% and will be def copping some Teez to remind me of that when I’m training.

  • Could you explain the IC and PC muscles? I’ve read somewhere that both these muscles help flow of urine and due to this, some of us end up training/strengthening the wrong muscle and these have opposite effects when it comes to ejaculation, i.e. IC muscles help achieve it faster and PC muscles help delay it. Is this true?


  • Your analogies are alway awesome Mike! Loved this series, thanks for always giving us great content that is fun and easy to digest!

  • Dr. Mike said in multiple videos, that when you’re training for hyperthrophy and muscle size you should start your mesoclycle at minimum effective volume and then up it every week till you get to your maximum recoverable volume. Meaning staring at lets say 10 sets per body part per week and up to 20 sets max. You should also train with weights about 60-70% of your one rep max. What do you think about that Omer? Btw. you’re still my favourite pirate:)

  • Hey Omar,
    It’s been a year since you posted this. Have you seen significant gains, and do you still stand by this method of training?

  • So I could have a “bulk hypertrophy” phase for say 9 months and then follow it up with a “strength muscle maintenance cut” phase to keep the muscle I built over the 9 months and get lean?

  • Imma need to watch this like 10 times over and in different times in the near and not so far future to not only understand but master the knowledge after putting it into practice (and probably failing, but learning from the failure) Thx Mike!!! You’re a god send.

  • Seems like, for all the emphasis put on how radically different ‘strength’ and ‘hypertrophy’ training are, hypertrophy training looks a lot like strength minus a full peaking phase and with less movement specialisation. In both cases the goal is progressive overload, in both cases that’s mostly driven by volume over the block and in both cases that volume is periodized to wave within the block. Put differently, how to distinguish between ‘hypertrophy training’ and general strength training for a non-competitor/powerbuilding? And if that distinction isnt so big, is it a good idea to emphasise it at the risk of confusing newbies who don’t yet fully understand that getting strong AF in the long term (in whatever rep range) is the only way to get big?

  • What about other kegal exercise as we can see on the you tube channel. Should we follow these exercises as well or we should stick to yours?

  • can somebody answer me?

    I want to ask a maybe silly question…
    Rule #1 is be mentioned that he do above 20 sets a group.
    I just wonder to know which mean a single compound movement
    or include machine and some isolate focus movement?

    take legs day for example, after warm up, I can’t do more than 8 sets for squat,
    my reps and weight would just fall down and hardly recovery.

    but after that, I’ll do leg push machine, leg curl….etc,

    and totally about 20+ set

    will that work for hypertrophy?

  • Hi Omar, can you please make a video how to train the weaker side/imbalance side? My left body part e.g shoulder, leg is weaker than the right side. Thank you Omar.

  • Yah, deloading is a thing, everytime I deload (6weeks in, 1 week out 100% no workout) im consistently gaining 1.5 kilos at 13-15% body fat. Also i did consistently increase my 1 rep max by 10 lbs every after deload.

  • Thank you for watching I hope this video helps you reach your goals! Please feel most welcome to help others by transcribing this video into Hindi, Indonesion, Malay, Arabic or other language

  • Honestly this is one of the most underrated channels ive ever seen the videos are soooooo good soooo informative, i follow alot of fitness youtubers and everytime i watch a dr mike video i get impressed

  • Omar, I train 4 times a week, But i was thinking of splitting my training into a upper/lower routine and doing a strength day then a hypertrophy day!
    So I can train my body parts twice a week. Will this be ok?

  • Referring to the Decay Rates table and discussion, I wonder if I could expect to maintain as much muscle mass when dieting if I’d do strength training instead of hypertrophy training? So basically first combine hypertrophic training with a calorie surplus and then diet down while strength training, trying to maintain as much muscle as possible and possibly even gain a bit of strength.

  • Nice vid… Hey, what if I use periodisation for volume, with intensity improvement at the same time? Another words, we increase sets week by week, and at some point we add some weight! progressive overload, and volume decreased, before it goes up again! What do you think about it?

  • Great advice. I would have to agree with these especially not going to failure on compound lifts and maximizing volume instead. For a novice or intermediate, just adding 100pushups+pullups a day can make a big difference

  • A bit late but how does this stack up to your free off season training? I quite like that program, I would imagine it’s a 50/50 strength/size split, right?

  • Dr Mike, as a structural engineer, I was eagerly poised to assess your building analogies. Very well done, as usual. Thanks for all the great content over the years. This might be my favorite series of all time.

  • If I have to do 2 sets /day.. So how many times of contract and release per set..
    Does 1 exercise = 1 contraction?
    If I want to increase number of sets per day than 2 times, is it OK? Or will that make a quick results for pelvic muscles to be more strength?

  • I can get you the easy newbie gains, while still holding potential in the tank if you wanna take it further, you will still have room to grow. But for most people without Massorexia, cutting and newbie gains will get you to a HIGHLY respectable and healthy level where you will feel good about yourself. Then maintenance from that point is very casual.

  • Amazing video as always!

    Mike could you please do a technique video to the back squat soon ��because this is such a complex movement that can be dangerous if executed improperly ; your SLDL video was just overwhelmingly good! sth similar to the squat would be sooooo amazing!!!

  • Ma’m plz tell me what maximum no. Of kegel i should increase from 8-12 sets if i m doing these sets continuesly from last 3 months for my better pelvic floor strenghten.

    Can i increase upto to 30 sets because i m doing this exercise from last 3 months.
    Plz sujjest me.

  • Dr Mike, so honoured to have meet you at JPS. We learned PAP last semester. And now!! I get it!!! I Love the skyscraper analogy! ����

  • Right, so quick question how do you know that you’ve successfully built your Pelvic floor up? As in lifting weights you see mass, ya so how can you tell its working? Thanks.

  • the sets and reps of rep ranges can be increased when entering into new blocks if yoh wish. bc linear progression, progressive overload is taking place anyway

  • Thanks a lot ma’am for your kegel exercise videos. I have been doing the practices as u have mentioned for last 1 month ( total 17 sessions till now)…
    The main visible benefits include better erection ( which I started noticing particularly at night time), I have grade 2 varicocele problem though the problem is not altered but for last 1 month I have not felt any kind of discomfort n pain in my groin rather I m feeling a sense of well being regarding my genitals and last thing which I have noticed, this exercise is giving me better control over my erections… It’s becoming more like a full voluntarily action.

    But sometimes during these day, I got more frequent nightfalls, which I don’t know exactly happened because of this..???
    But I m feeling good n m going to continue this exercise…
    Lots of love and thanks from my side for really helping me to come out of this old problem…����

  • Excellent stuff. Not only the sound training principles, but the story as well:-)

    I’m going to steal that and use with my 4yro boy, who just today built a block tower (and actually had a wider base in it already).

    God bless and protect my floor.

  • omar im sorry but 20 sets per workout is nothing try doing 35 with 1 min rests. that made me hudgeee after of course i developed a basic foundation

  • Go to true failure with compounds (periodically) and reduce junk isolation movement volume. Natty training don’t waste time and energy on isolation movements when you can do more sets of compounds. Caveat monitor fatigue

  • You say as an example 20 sets per training session, so what if I train chest twice a week? Does that mean 40 sets weekly and play arounf with the volume each block or does it mean 20 sets weekly so 10 sets each training session? Please reply bro! Need help

  • so when you say 18 sets a week on week 13-16 would that be all compound movements or would it be a mixture of compound and isolation.

  • hypertrophy training is like lasting long while fucking. some peoples’ ego cant let them do it and just max out every time. we all know those people.

  • A great routine for someone who is still a powerlifter, your not training for pure hypertrophy though and a lot of these statements about training to failure contradict what a lot of pro bodybuilders say and the way they train. If you look at pro body builders they never deadlift. Very rarely squat and the only time they bench is when its incline. Yet in your hypertrophy routine your still doing compound lifts 7 times a week.

  • I used to give a presentation to distance runners who signed up for a 5/10km fun run in a month. It had very similar topics to this. A month isn’t enough time to master running. The biggest performance improvement was to actually taper to be prepared on race day.
    More to lose from exhaustion than gain from practice the closer to the competition you get.

  • The only problem with that metaphor is that skyscrapers tend to be pretty inefficient and are mostly for showing off.

    Actually, that might be more accurate than I had thought. ��

  • 0:05 Intro
    0:30 Table of contents
    1:23 Establishing a simple definition of phase potentiation
    2:51 The Skyscraper Analogy – how phase potentiation works
    6:58 Establishing a technical definition of phase potentiation
    8:00 Phase potentiation makes use of specificity and training modality compatibility
    8:47 Phase potentiation makes use of Directed Variation
    9:22 Phase Potentiation sub-principle; Adaptation Decay
    12:20 Implications of adaptation decay
    15:25 Defining sample decay rates for Size, Strength, Power, Speed and No Training
    20:27 Proper application example of Phase Potentiation
    21:19 Over-application example of Phase Potentiation
    23:15 Under-application example of Phase Potentiation
    24:22 Program Design Implication #1 Always find out what the underlying systems are of an ability and which ones are the biggest contributors to the ability’s performance (strength to power example).
    26:38 Program Design Implication #2 – Know the decay rates of the phases to make sure they are accounted for and not leading to net decay, especially in peaking.
    28:54 Program Design Implication #3 – Purely specific phases are rarely needed. Most manipulations are emphasis/de-emphasis in nature (e.g. 70/30).
    30:00 Program Design Implication #4 – Don’t keep phases too short for Directed Adaptation violations or too long for Variation violations
    31:56 Program Design Implication #5 – For high-technique sports, some semblance of full gameplay should likely remain throughout (but, back to point 3 on how much).
    33:28 Outro

  • Love your vids bro! Quick question. If you get a sprain injury and take 2 weeks to a month off the gym do you continue your program progress were you last left off or do you start from the beginning of your program again

  • Thank you so much for this informative video… Really liked the way you explain things…!
    I have one question regarding ejaculation process… During ejaculation many nerves and veins go in contraction and relaxation process…does urethra too relaxes at the moment of ejaculation and before this point it remains in contracted state….?

  • Ok now my question is how can incorporate all of these into my training so I can be both strong and increase the amount of force I exert, be able to last longer during workouts so I can have lots of stamina and endurance and be able to also grow and develop my physique and muscles? is this possible and if it is can you show me how I can structure my workouts every week to do so