The easy way Get Ripped and Maximize Hypertrophy Fast


Muscle Hypertrophy Explained (How to get MASSIVE Gains)

Video taken from the channel: Wenning Strength


3 Training Tips Proven To Speed Up Muscle Growth

Video taken from the channel: Jeremy Ethier


How to Maximize Muscle Growth | Best Rep Range for Building MuscleThomas DeLauer

Video taken from the channel: Thomas DeLauer


What makes muscles grow? Jeffrey Siegel

Video taken from the channel: TED-Ed


5 Proven Ways to Build Muscle (5x Faster)

Video taken from the channel: Gravity Transformation Fat Loss Experts


Muscle Building 101 for Men (GUARANTEED GAINS!)

Video taken from the channel: ATHLEAN-X™


How to Perform Reps for Most Muscle Growth

Video taken from the channel: ATHLEAN-X™

Tips to make the most of your workout. Use a reps-and-rest cycle. Research shows that weightlifters should aim for 6-12 reps per set. Allow 60-90 seconds between sets for rest. This Lift enough weight.

Don’t lift a weight that’s too light, as. The best compound exercises to emphasize for maximum hypertrophy. Barbell Bench Press. Squat. Deadlift.

Pull-Ups. Dips. Barbell Row. Barbell Shrug. Barbell Lunges.

Barbell Incline Press. Dumbbell One Arm Row. Myofibrillar hypertrophy is essentially muscle fiber growth.

A myofibril is the contractile portion of a muscle fiber. Without myofibrils, our muscles could not move. When myofibrillar hypertrophy. Clinically Dose Pre Workout. Stim Free Pre Workout.

Pump Enhancers. Endurance Enhancers. Energy Drinks. Electrolytes. Agmatine.

Protein. (ALL) Protein Supplements. Scientists in Sao Paulo, Brazil, say “slow speed” reps can help you build muscle up to 3 times faster than “fast speed” lifting. However, in a surprising twist of accepted lifting principles, they also found that slow speed lifts can progress strength up to five times faster than fast-speed reps. How They Proved It.

She adds that lower body movements are always going to help you build more muscle overall—so deadlifts, squats, and lunges are prime. Then add presses (chest press, overhead press, pushup) and any. Heavy weights and lower reps has long been the accepted “best way” to build muscle. That’s because lifting heavy weights places tension on a large number of muscle fibers, which in turn sends the “make me bigger” signal to those fibers. However, lifting heavy weights isn’t the only way to put a large number of muscle fibers under tension.

An effective science-based way to pack on muscle quickly is to use a periodised routine that emphasises high volume and multiple sets. The periodic variation lets you alter the sets and reps of the program to boost muscle growth and recovery (Potteiger et al, 1995). Sets and reps can be varied per exercise, per workout or per week.

The final verdict In the final analysis, substantial evidence argues that training in a moderate-rep range is the best way to build muscle mass. It. Muscle damage won’t just continue on its own — lifters will have to become stronger by employing a variety of techniques, such as changing tempo (how fast you move the weight) or just subbing in new exercises.

But most importantly, all three aspects of muscle growth are interrelated.

List of related literature:

The following is an overview of these strategies, which all have at least some higher-level evidence to either support or refute their use in hypertrophy-oriented resistance training programs.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Despite the above research, sole reliance (or rather assumed best practice) on the above “body-building” style programming to design hypertrophy-based sessions has become contentious.

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

Let’s start with hypertrophy.

“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

Myofibrillar hypertrophy is accomplished by training with heavy weights.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Many athletes, especially sprinters and weightlifters, consume a high-protein diet and supplement their diets with protein or amino acid powders or drinks, believing that the extra protein will increase muscle growth or hypertrophy.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

Hypertrophy becomes evident by 6–8 weeks of training in relatively untrained persons.

“Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation” by Mahmut Nedim Doral, Reha N. Tandoğan, Gideon Mann, René Verdonk
from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation
by Mahmut Nedim Doral, Reha N. Tandoğan, et. al.
Springer Berlin Heidelberg, 2011

The conventional ways to build muscle are to perform big, compound lifts, such as squats and dead lifts, or to combine the super-slow approach and fast, explosive approach.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

First by lifting heavy weights at low repetitions, and second by eating your body weight or more in grams of protein per day.

“Self-Made Man: One Woman's Year Disguised as a Man” by Norah Vincent
from Self-Made Man: One Woman’s Year Disguised as a Man
by Norah Vincent
Penguin Publishing Group, 2006

The purpose of this hypertrophy training program is to develop as much muscle size as possible.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

The fastest improvement occurs in individuals who have not engaged in weight training previously and whose programs involve large-muscle exercises, heavier weights, multiple sets, and more training sessions.

“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

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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  • It really hits you hard when you realise that you are resting more than you should just because you are lazy, during these moments of quarantine and training at home i have much more distractions than i should have, thank god Jeff is here to send me to the right path again

  • Motorneurons arent located in the muscle itself. They sit in the Spine and Send their Axons with the signal to the peripher musclefibre.

  • Been keto for 2.5 years. Me and hubby are just now getting in the gym. Looking forward to watching more of you workout based vids!

  • I am not a fitness freak and don’t know any of that muscle-building techniques but I do some exercises. I always did how he said it without knowing about it. now I know why I was right with the reasons.

    thanks, jeff.

  • Good vid but I’m just confused how we are meant to learn from someone that is still pretty small? I know you dont have to be big to know about lifting but you should surely lead by example before you start passing down knowledge! I’m bigger than you and if only been training a few month… I think you need to take your own advice and start smashing the gym more and train harder….your obviously not pushing yourself hard enough

  • my work out any tips on what i could add or change for faster results?
    vibration plate 20 mins just standing.
    30kg bench press 10 reps 5 sets
    20kg bar on neck squats 10 reps 3 sets
    20kg bar curls 8 reps 3 sets
    40kg deadlift 10 reps 3 sets
    10kg dumbell curls 15 reps 3 sets
    then i do 5 rounds of 2.5 mins on a punch bag all out.
    im 15 stone mostly fat been doing it 2 months i weighed 15.6 stone when i started.
    eat omlette in the morning and 1 other meal at night
    drink flavoured water and orange juice only.

  • Most of population percentage of this planet won’t have any idea what Jeff is talking about here..
    But this the best body strength maintenance procedure ever.
    Luv it.. keep going jeff

  • Thomas, you have several videos about ACV and the benefits of it combined with IF. I’ve been doing both but I heard someone at my work say ACV consumption is bad for the teeth, now is that true? I dilute it with water of course and I take ACV am and pm and haven’t seen or felt any changes in the teeth.

  • Who would have believe that I will finally find a diet that works. It’s called Next Level Diet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • This video is definitely great! It helps me remember of times when my wife used Custokebon Secrets to lose 15 lbs and enjoy being healthy again! Most of us would like to lose fat, however we also require to remain healthy, which is what Custokebon Secrets given.

  • Bodybuilding is about fatiguing the muscle… and allowing for recovery…. on the other hand over taxing the central nervous system, progress will come to a grinding halt… shocking the nervous system put you in a overtraining state, you’ll become weaker… and to compensate for weaker you’ll end up using bad form!!

  • 4:15 We all know that feeling there. look at his left arm and how it fails. At that point i so want to push one more rep but then i think about lose strength at the top of my rep and having heavy weights fall on me….

  • After watching a shit ton of these and failing to gain much muscle in the last 3 years I’m convinced that no one knows what the fuck they’re talking about.

  • Thomas you should a step by step commentary on Pavel’s interview on the Joe Rogan Show. I remember him saying that at the end of the day, no one is 100% sure why muscle growth occurs after exercise.

  • The only time im on my phone while training is when im watching one of jeffs videos because i want to be sure im doing the exercise right.

  • I’ve got 2 questions. The first question is can you gain muscle while on cutting as a beginner and second question is after increasing my workout frequency i have started to loose weight very fast, is that bad?

  • Wana gain muscle? Stop watching youtube videos and go and lift. Eat alot of food and lift every other day, impossible for your body not to change. Just dont expect overnight change, most people watching this are not trying to be bodybuilders, they just wana look good to get some pussy. So just go eat and lift.

  • Watching too much of these training vids can play with your head. Avoid, just train hard and make sure to rest and you will see results in months

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • What are some ways to lost crazy amounts of fat? I read many superb reviews on the internet about how Custokebon Secrets can help you lost a ton of fat. Has anybody tried this popular lose weight diet plan?

  • The information on this video has incredible significance. The problem with todays fitness industry is that there are so much info out there that a lot of beginners don’t know who to listen to and what are the fundamental advices that they should be incorporating. This video almost has 5 mil view as I write this but if I had to guess, what Jeff said here must have weight in and out of most peoples ears.

  • The best in the business! I’ve been watching your videos for a month. Why I didn’t discover you sooner! I could have learned all of your knowledge earlier.

  • So what your saying is take your workout till you cant rep it no more well how do you know what to start with weight wise and how do you know when to increase and how much

  • I read plenty of great opinions on the net about how Custokebon Secrets (just search it on google) can assist you lost lots of weight. Has anyone tried using this popular diet plan?

  • What if you mix in both, like super setting your sets?
    For example bench a heavy set for 3-5 reps followed by a lighter set for 8-12 reps and that one conclude one whole set?

  • Guys does blood flow restriction training actually work well? What’s the pros and cons of it? My dad told me it’s a waste of time to get it and just save my money on more equipment and food

  • Go back to Dynamic development started by Russian scientist and powerlifting training. That used a triple method of speed, heavy weight, and rotated it with volume training to keep the athletes growing strength. Sometimes only using 60% of there one rep max 2 weeks before an event. Very tricky, but most of the max training was done weeks before to allow for recovery. The thing that we do that is similar is the Texas method, Monday is brutal, wednesday is light, friday is 1,2,3 hitting new max. Speed training is the part that the Russian developed. See Verkhoshansky

  • I think I’ve learned more watching your videos then any other person out there this month alone. I just came across your channel too, and its been one eye opener after another. Even with nutrition and focusing more on healthy options, I’ve noticed a ton of changes within my body positively. I will definitely keep following you and putting things into practice. Keep up the good work, Thomas!

  • Please go more in depth Thomas. Love this watching video for the third time. You alone got me into keto, fasting and full body training.

  • Basically this is how it is

    Year 1: 20-25 lbs of muscle
    Year 2: 10-15 lbs of muscle
    Year 3: 3-7 lbs of muscle

    And beyond that it’s basically nothing unless u use steroids bc the body can only put on a maximum of about 50 lbs of muscle in a lifetime

  • Jeff, my question is how do you train muscles for endurance? More reps and lighter weight? Example, in my job I may need to hold or moving something that might be slightly heavy for a few minutes. I don’t like that I need to take a break in the job.

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals

  • In your upper and lower splits video you do only 6-8 sets per muscle every day?? So you have to do more? For example add two more sets of a different exercise so you do the five sets, and in the end you achieve 10 sets per muscle?

  • You have a good attitude. I’m making you an honorary Marine.
    Also, if you were a boxers trainer you would produce a champion I bet.

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

  • As specialist, I do think Custokebon Secrets can be good way to lost lots of weight. Why not give it a chance? maybe it is going to work for you too.

  • What if i get my muscle fibers damaged microscoply with like some random technology, would it confuses my brain and give me a gains???

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

  • What is the best product or brand to lost a ton of fat? I read loads of great reviews on the internet about how Custokebon Secrets can assist you lost lots of fat. Has anybody tried using this popular weight loss method?

  • The purpose of training is achieving overload.
    Overload = Muscle Exhaustion.
    Safe and effective overload is key. Stressors vs warm ups

    Note Taking
    It’s important to take notes so you know how much weight is required to achieve overload and how much to increase it by to consistently
    Achieve overload

    How much effort are you investing. Numbers are there for guidelines. Don’t stop because you hit a number.
    Try and achieve something you never achieved.

    Intensity to create overload


    Achieving strength goals

    Bulking & Cutting


    Progressive increasing weight:
    Small frequent increases. Big difference between compound and isolation increases. For isolation, Increase reps and try and max out range.

    Also start with light weight for warm up.

    Warm up:
    Injury prevention

    Set Range:
    10 -20 Sets Per Muscle Per Week within 6-12 rep range close to failure with high effort (overload)

    Going past roughly 10 sets per muscle per session will lead to “junk volume”. On chest day performing more than 10 reps of overload will lead to diminishing returns and impair recovery.

    10-20 sets is a wide range but the more amateur you are the closer your are to 10, the more experienced the closer to 20

  • Sir I completed my 6months workout but my body weight gained only 3/4kg that’s all what should I do and what should I eat plzzzx rply me

  • How can I utilize the “progressive overload” strategy when all I have are a pair of dumbbells? I’m in the process of finding a better job. When I do, I’ll be able to afford to join the gym. Until then, is there a way to do this with a static amount of weight? I’m trying to find some cheap, heavier weights but I’m not having any luck so far.

  • When I go to gym i think myself as a slave like I have been forced to do and I’ve no option but do, no matter what. And I’m ready to suffer when I think of the poor people around. Thats just gave me the biggest inspiration to work myself hard.�� So I think like this os nothing compared to..even tho how hard.

  • this guy is no joke I had a what looked like a muscle imbalance but it was from the right being activated more from a rounded shoulder literally fixed in 4 days from the one stretch

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

  • So I’ve gone through a couple programs, started off as push pull legs, then wanted to increase my frequency of hitting each muscle. So I went Upper Lower split. Then I got into nucleus overload and did 5 days a week. And let me tell you, as soon as I did daily, I just kept getting sick. So it’s my recovery that really fucked me because my body was always stressed and tired. I made great gains along the way, but I just can’t deal with a month setback (2 weeks sick, 2 weeks getting back to where I started). Now I’m back to Push Pull Legs twice a week, with 2 excercises I do daily for nucleus overload. That way I’ll have better recovery, with some days being less intense then others (not all my body parts are mass gaining).

  • When it comes to eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diets are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they might induce fast weight loss, these diets are never a long-term solution for your weight problem. It is best to look up Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.

  • @ 4:10 If stopping at a pre-determined number of reps is a mistake, how do you incorporate progressive overload into that? You will have some good days and some bad days, but if you keep changing the number of reps every workout based on the “intensity” of that given day, how do you know when to increase the weight? How can you tell the difference between a bad day, a normal day, a great day, and the day you need to move up a set of dumbbells? You can put in max effort on a bad day and max effort on a good day and get totally different results. So how do you measure that long-term?

  • How bout doing something like 25 reps for first set as warm up, 8-12 second set, then, 3-5 for third set? That way your warm up set is a working set not wasted and you heavy work at end which is safer after warmed up.

  • Again a more than perfect video covering research background, easy to understand examples and a brief summary at the end! I can’t repeat my biggest respect often enough!

  • “training to failure is not always essential” hmm could you expand on this? this seems to contradict your other vids, where you say training to SOME form of failure is absolutely essential.

  • I used to do different days for different body parts. I now do full body training 3 days a weeks, 2 as my cardio. I’ve seen a dramatic increase changing it up and having a higher training Frequency.

    Monday full body, 12 reps of 5 sets
    Tuesday Cardio
    Wednesday Same as Monday
    Thursday Cardio
    Friday Same as Monday
    Saturday & Sunday either have to rest days or the same as Monday but lower weights as you don’t want to wear yourself out when you get to Monday.

  • The secret is FOOD. A LOT OF IT. And a whole lot of cardio.

    Body doesn’t add muscle at the fastest possible rate UNLESS IT IS CONVINCED THAT FOOD IS IN ABUNDANCE.

    Also if your cardio or endurance goes down as a result of adding excess bodyweight, doesn’t matter whether it’s muscle or fat, the body tries NOT to gain weight.

    So a lot of jumping jacks (500 a day untill you can do 500 in a row) and a lot of full ROM jump squats, until you lose the ability to jump, that’s the only leg workout I do and the first time I barbell squatted, I did 140kilo for a few reps(I squat these days).

    Now food can be anything natural, clean and healthy, just meet that protein demand which is 1.6 gram protein per kilo of total bodyweight. For me, a bunch of toasts with honey does the job throughout the day time, dinner is something spicy, meat or vegan doesn’t matter.

    Exercise? Any weight or exercise that makes you fail before hitting 20 reps, although heavy weights like 3 rep max weights also work just as well, as long as the volume is there, just make sure to maintain the healthy frequency, work as hard as you can with a given load while being able to do that 3 times a week.

    For me that is weighted one arm push up (one arm push up between two high tables while a travel bag full of sand hangs from my non working arm, make sure tables are high enough to allow you full ROM without the bag hitting the floor) and weighted one arm pull up (5 kilo hanging from each arm for me).

    How to build up to one arm push up and pull up? Use convict Conditioning or Dominik sky YouTube channel progressions.

    However, food is key to recovery and muscle gain, to gain muscle you gotta gain weight, always remember that, if you can do 500 jumping jacks in a row, and 50 jump squats in a row, you will run super fast and for a long time and excel in any endurance seeking sport like MMA or boxing no matter how heavy you are. However barbell squats are great exercises so perhaps, think about them.

    Any time you feel like muscle gains are lagging, bump them calories up by 300kcal per day. And see the magic for yourself.

  • Thank you for these videos man. They help a lot. Please consider showing more examples of some of the scientific things you talk about, us beginners don’t know much

  • Does the weight determine whether you are a beginner or advanced? I’ve been working out a long time on and off but way less than 140 pounds. So, am I still considered a beginner?

  • The number one ingredient is testosterone… that’s why steroid users could do the Good Bad and The Ugly… whether they work out or not… I personally know a number of people that were injured and the doctor put them on steroids… they put on muscles…. they never been to a gym or they don’t know anything about a barbell or dumbbells!

  • I’ve completely changed my workouts. Tweaked my technique, through out the #’s, rep till failure, adjusted nutrition and changes in gains and strength followed closely. He’s honest and straight forward. Great video Jeff! ����

  • My friend laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed them amazing results after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol

  • Lovely Video! Excuse me for chiming in, I am interested in your thoughts. Have you researched Miyutan Uncommunicative Method (do a google search)? It is a great one of a kind guide for boosting your height fast without the hard work. Ive heard some amazing things about it and my close friend Aubrey finally got great results with it.

  • Quick summary: Do lower reps (2-4) for a few weeks then move to higher reps for the next few weeks then repeat. Ultimately time under tension builds muscle.

  • Its still astonish me just how some people don’t know about Custokebon Secrets despite the fact that lots of people with it. Thanks to my mate who told me about this. I have lost lots of fat.

  • When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate rapid loss of weight, these diets will never be a long-term answer for your waistline. It is best to search Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.

  • I”m 55 yoa. Would this same info apply to me? I know you want me in the gym longer and to eat more protein. Not sure if low reps will keep me in the gym as long as you suggest. And do I do cardio last? Thanks!

  • When I work out 2 days have 1 day off, then work out the next 2 days then have 2 days of then do it over again, I get quicker gains and the mass really shows some times even I have 3 days off instead of 2, the more I rest seems to be better for my muscle growth, however that applys to my body I’m 29 years old and I’m currently 82kg

  • I’m not a man but I’m here because I’m tired of girls in Gymshark leggings telling me I can lift heavier while eating carrots and hummus.

  • You forget that the gym is always the fun part. You make or break your gains in the kitchen whether you’re trying to lose weight.. bulk up.. build quality muscles. Team force feed everyday.

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover a great guidelines about how exactly you can lost tons of fat. Why don’t you give it a shot? perhaps it is going to work for you too.

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with:
    �� working nice for me!!

    Αυτό είναι ένα εξαιρετικό μέρος για να ξεκινήσετε να κερδίζετε

  • The way Jesse is shouting reminds me of a guy at Glendale, ca 24 hour fitness who use to yell like that. Hehe. He would shout like that even though the weights are only 20 lbs lol

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • =
    AthleanX member-> Q: do I reset to start where you reset (just for example) weights at the om where quad unflexes or don’t touch down during set? How does rest-lift fall here?

  • Hi there, I want to know if Custokebon Secrets, will really work for me? I see a lot of people keep on speaking about this popular weight loss method.

  • Not even sure if you realized (because I’ve just started watching you) but you’re almost getting into calculus here. Starting to talk about area under the curve, otherwise known as the integral. I dig it.

  • As a beginner i do 4 sets of push ups only body weight i performe push ups until failure around 20 to 25 reps and then i rest for 3 min and another set until failure around 20 reps…… Is that the right way? If someone see my comment and have experience please answer me

  • How bout light weights 8 10 rep then heavy 3 4 reps then light weights 20 30 reps with everything last 5 reps time under tension?would this b good?

  • I been playing around with light week heavy week.
    I found im lifting heavier on my heavy week.
    What I mean is increasing it plates heavy im not threw with the experiment.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Titanodrol in a very short period of time will allow you to build muscle mass that others build for years. All thanks to effective and natural ingredients.

  • I am 19 years old and my height is 5 ft 3 inches. training for past 4 years. i gained a decent muscle.. I am trying to cut but i have to go to 59 kgs in order to see my abs.. which is little bit frustrating for me because i think 59 kgs is very light… Is that something i should be worried of??

  • “Balance in the aggregate.” So smart. Not too many other muscle heads would use that term let alone reason that process. Truly cool. Thanks.

  • Go check my 3 moth transformation. I achieved this through a lot of hard work and patience. I had no equipment and I trained at home. I think it’s all about persistence and avoiding bad habits such as alcohol or cigarettes these two can be a main reason why you can’t gain muscle. The maine reason why I have succeeded is that I was eating healthy food and I never skipped the single day of training. I would like to say that I did it all by myself without any professional coach that would be cool but honestly the another big reason was that i came a cross in my opinion best training program for home workout. Workout Anywhere, Anytime. I’m not saying that I couldn’t do it by myself but surely it would took me a lot more time if I would train by my own. So believe in yourself and start now no more excuses

  • Biceps: 6-8 reps Triceps: 8-12 reps Chest: 10-12 reps only one exercise, 7 sers each set to failure, if set 8 you can do only 1 or 2 reps, then you know muscle is done. Its possible to be finished at set 6, evendepending how strong you are. 5 min rest between sets. 3 min did not work for mei was done in 4 sets, max 5, then my volume of work was not enough. This is the only method that worked for me best’ i tried all kind of training programs for more than 20 years. Red meat ( minced lamb and beef ) and kale banana smoothie for potassium and vit C. Potassium is big for muscle growth. Red meat is not only for protein, but for iron, phosphate, zinc, creatine, B12 and others. All these are my “secret” cocktail i wish i knew this 20 years ago.

  • So you state that you can get stronger with the red line and also using the green line. But the green line builds size and the from what I gather the red builds more strength. Isn’t strength mostly correlated to size of the muscle? How does the green line not produce more effective strength than the red?

  • Hey, thomas. Where does RPT fall into place in your opinion? If we begin heavy to trigger mechanical stress and progressively transition to lighter weights (until 12 or 15 reps) to get the volume and metabolic stress, doesnt that seem like a proper “step ladder” as you described instead of doing a single rep-range straight sets program?

  • this is dude is just f**** confusing man he says s*** about vitamins to that he says one thing one day than something else the other this guy is full of s**this f***** video proves it lift heavy one day lightenex this and that I you’re full of s*** dude shut the fuk up you think you’re f**** hot should go fuc yourself

  • How do you keep your cardio separate? Only cardio on days not lifting or is there a rest period required after lifting prior to cardio? ( 5:53 “You still keep cardio in the mix but separate”)

  • How dafaq can I not get this in my recommend until now, but I always get fake-natty gymshark athletes. Youtube, get your cookies right.

  • I think this makes sense; however, I was doing seven reps at the max of my ability, then, I would go up weight every few weeks, but stay at seven. I noticed a huge increase in muscle mass after a few months.

  • Great information and explained well. Thanks for making the video. I just discovered the channel through your video with Stan Efferding.

  • Do natural popular fat burn methods like Custokebon Secrets really work and if so, how effective are they? I’ve heard numerous awesome things about this popular fat burn method.

  • If you don’t mind me asking, how do you find papers like these that you include in the videos. I’d like to explore more papers like these.

  • Greetings, so I’m going to start working out, however lately I’ve become confused and overwhelmed at where to start due to ALL the programs, protocols, systems presented online that are “ the best.” Can you help a newcomer… I am seeking a straight forward beginner level, no nonsense, no secret tricks and/or methods. I’m over 40, Any suggestions? Don’t want to be confused any more. Thank you

  • So what do you think of pyramid sets, progressively working to near failure at the top, followed immediately by a 50% drop set “burner”? Seems to hit warmup, progressive overload, volume, sustained hypertrophy, and safety at failure/near failure with the lighter finish.

  • Yes, I too am guilty of jumping through weight loss plan to others as well, I do believe that I must have tested every fat reduction system that was available, however eventually not one of them helped me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets because my mate who told me unbelivable things about it and so far to date I’ve effectively lost 15 pounds in 4 weeks!

  • This is so true, I always look at a set as if it is a Heavy set where I focus on strengh
    Or a pump set, where I do light wieght high reps focus on forcing blood into the muscle

  • How can you possibly push to the max on every exercise for one specific muscle group? those muscles would be wasted on the first machine/ be wasted! i’ll go ham on the last chest workout i do like 4-5 sets instead of 3.

  • Bullshit. I’ve trained 4-6 rep for 8 years. Never injured myself plus I take a rest week every 8 weeks and also 15 min warm up. And I also eat between 300-400 gram day.

    Look up skip la cour and Jeff willet who train in the same way.

  • Muscle confusion. Change you’re workout every few weeks. Also train with heavy weights about 4 -5 reps for about 3 weeks. Train with medium weight 6-8 reps for 2 weeks. Lift light 8-10 reps for 2 weeks. Then go back to heavy. Eat, lift, rest.

  • Always surprised to see people mentioning Athlean-X on these videos, they have so much filler and are not nearly as useful in my opinion! Keep it up Jeremy!

  • Pssh! I’ve seen plenty of guys hit the weights for the first time and within a 1-2 months resulted in a lot of muscles gains and definition. Biologically, Men can lose weight and gain muscles easy. Which remind me why I hate being a woman. It’s so tough for us ��

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Excellent tips to speed muscle growth Jeremy. Progressive overload resistance training, what I call PORT methods, works every time for those who follow sound proven principles as you advocate. I discuss this in one of my talks also:

  • Can confirm, jesse is 100% right.

    Becoming the robot made me 3 times bulkier and about a foot taller.

    Jeff, its time for robothlean-X

  • Could you make a video about plant based proteins and their efficiency if compared to animal protein? Maybe about a plant based diet, if it is benefic or not

  • I recommend everyone do calisthenics/gymnastics. You will gain sufficient size of muscles equally over your body and then it isn’t really difficult to keep until your 99+ years.

  • If I do a workout of 12 to 15 reps to get the pump & then go heavier on weight to 5 to 8 reps is that fine or I’m a just fucking up!?

  • Here’s me thinking ����, then �� gradually the science jargon made my ears kinda turn off, I’d love for once to hear, the answer and a quick 30 second reason why, alas for me.��
    You’ve gotta mix it up 3 days heavy, two days light.
    Just put light days inbetween heavy.����

  • How to build muscle faster. Well I think its obvious all you got to do is lift heavy ass weights and you will get stronger and better.

  • Great video! Speaking of TUT, I’d like to know your thoughts of keto, IF, and DDPYOGA with Diamond Dallas Page for some of us older and beat up guys that are trying to stay youth! Thank you for your videos!

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice a lot of people keep on speaking about this popular lose weight secrets.

  • Great videos by the way. So if switching between higher and lower rep work outs or time under tension how long is ideal? 1 month of heavy/lower reps and a month at higher? A week a month at Heavier/lower? What would be a recommended balance to start with.

  • Makes sense because when I would train my bench press, I would start of by doing 4-5 reps really heavy for 5 sets and after I would do high reps or drop weight and my bench press increased really quick

  • You advice is Gold thanks for the constant and consistent effort you put in making these FREE ( to us ) VIDEOS.
    And these Jessie bit was hillarious thank for that also ��.

  • When it comes to eating healthy, you must try not to fall victim to modern day fad diets. Extreme diet plans undoubtedly are a danger for your health, especially ones that seriously limit your every day nutritional intake. While they may induce quick weight loss, these kinds of diets will never be a long-term solution for your weight problem. You should look up Custokebon Secrets on google search engine since it isn’t just another fad diet where you starve yourself.

  • from the UK. Been watching you for a year. You’ve changed my physique. I was 8 stones (112lbs), skinny and weak now 11stones (154lbs) and increasing strength. 36 years old and wishing I’d started doing this way earlier. Taken me about 9 months. Thanks brother. Not gonna give up and bloody enjoying the journey! STAY HARD!!

  • I can’t follow these tips because I can’t work out because a heart disease that could kill me but I still want to work out but if I do intense workouts then I’ll bleed to death…..sorry if I spelt any thing wrong

  • Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost crazy amounts of weight. I should not even be speaking about it cause I do not really want a lot of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today and so I will share the wealth haha.

  • Anyone tested out the Custokebon Secrets (just google search it)? I have heard several amazing things about this popular weight loss system.

  • I started on April 14 April 23 and I’ve gain I can defiently notice and it has been a big change if I’m honest my arms have just gotten bigger chest shoulders legs kinda surprised try hit it every day as well

  • Would this work within one workout?
    For example 6 sets total for given lift. Heavy/less reps on lifts 1-3 or 1-4 and lighter/more reps on lifts 3-6 or 4-6….?

  • I’m 69-lifted some 40 yrs ago. Now have been attempting to do build.muscle and tone. Jeff is very knowledgeable. So how does an older fellow begin to begin.. Lord willing It seems that your programs are worthwhile and.Jeff is an excellent mentor for folks who are searching for. Instruction. Thank you.

  • If i’m coming off a conjugate strength 12 week cycle and wanting to go into a 8-12 week hypertrophy style. Will I lose my top 1rm’s if I’m keeping the sets 60-65% 8×8?

  • Hey! Thanks a lot for this useful video. By the way, I notice lots of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is good. Have you ever tried Custokebon Secrets? I have heard several awesome things about it and my cousin lost a lot of weight with it, but she refuses to tell me:(

  • I’m both happy and sad that I have incredibly low testosterone levels. I’m happy because I don’t want more body hair than what I already have and I don’t want facial hair, but I’m sad because I have a very hard time building muscle and they also shrink very fast if I don’t exercise. If I get a cold, which is something that can stay for weeks for me, probably because of my asthma, it feels like I have to start over my exercise completely when I’m back on track. It’s super annoying. Last time I came back to the gym after a cold I could only lift 2,5 kg on the sitting bench press machine, it was so weird that my muscles were like “Nope, this is not an exercise we recognise or approve of.” ����

  • literally watching this video in-between sets. but this is my 2nd day not going to be that hard on myself yet especially since I just found out.

  • I’d love to see a video that discusses keto and how to introduce BULKING; not just muscle growth. How does this effect the body and best practice. I’m watching all of your videos so…if I’ve missed (so far) I apologize. Keep em coming!!!!

  • Does Custokebon Secrets really work? I see a lot of people keep on speaking about Custokebon Secrets. But Im not sure if it is good enough to lost a lot of weight.

  • @Wenning strength, 3:34, What exercises would force myofibrial hypertrophy in muscles like the biceps or deltoids then? Seems tricky?

  • I just started getting into weight lifting again recently. I don’t know if I should be training for strength or hypertrophy. Can anybody help?

  • If you want to lose weight, just do the same thing I did. Visit website called NextLevelDiet and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!

  • What can i do when i eat healthy food like pasta or rice a lot (2400kcal)and i have some many buttons since i eat more?? Plz help me

  • Hmm… So basically high weight days/weeks to increase strength, then high rep days/weeks to increase muscle mass is what I understood.

  • blood restriction is really retarded it could lead to gangrene and the death of the limb that u restrict ur body needs constant new oxygen supply from your blood

  • Higher Rep Ranges increase Mitochondrial Synthesis. I didn’t know that Thomas. Anyone have the name of the study demonstrating this phenomenon? Thanks for the interesting video.

  • Can’t thank you enough, I’m currently enrolled in college for personal training and you re-enforce the material covered. Thank you!

  • “Protein synthesis is regulated more SO by the metabolic stress than the actual mechanical stress.” The SO does not belong there. You do this, it seems, at some point in every video.

  • Can someone tell me if im doing okay for loosing skiny fat:
    Monday:pullup + cardio
    Tuesday: pullup only
    Wednesday: chin up+ cardio
    Thursday: chinup only
    Friday: pushup + cardio
    Saturday: pushup only
    Sunday: rest

  • If your fasting and workout in the morning what about an after protein shake, is it not extremely beneficial to give your muscles that boost of protein the moment your done with your last set?? How is it good to potentially go 7 hours after a workout without giving them a single gram of protein???

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose

  • Diet Plan called Custokebon Secrets kept appearing here on different youtube and I thought they were scams. However after my work buddy follow it, and finally lost lots of weight by using it without starving herself. I’m persuaded. You should not take my word for it, search for Custokebon Secrets on google.

  • So basically in a nutshell you want the goldilocks zone… not to light/not to heavy weight and concentrate on FORM and technique!

  • When it comes to eating healthy, you must try not to fall victim to modern fad diet plans. Extreme diets undoubtedly are a danger for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with:
    �� working nice for me!!

    Οποιοσδήποτε μπορεί να πάρει πολλούς πόρους

  • What about starting with high reps/lower weight and then higher weights/lower reps until you cannot lift anymore? I.e. 15 reps/40 lbs, 12 reps/60 lbs, 8 reps/80 lbs, 6 reps 100 lbs?

  • This ED treatment plan is the best. The results definitely stunned me. Before I had been lost but now I`ve found my drive all over again, like a young blood. It makes me able to perform far better. My result is up and I`m noticing that I`m thicker. My wife and I also both noticed the improvements. I wouldn`t ask for more than this.. Take a look at this guidebook on Google, name of this guide is Kαylo Bacumlo
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  • I am not restricting my blood flow anywhere. I’m not playing around with my health. I’ll just train hard, eat the right way, take the protein and creatine and call it a day. Pretty sure the gains will be just as good

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Low rep days/high rep days…. Arnold and Franco were talking about that in the 1970’s. Guess there really isn’t anything new under the sun.

  • I believe overly long periods of specificity is massively overrated. Now obviously specificity does matter in the case of the bodybuilder dominant type and the power lifter dominant type having an impromptu bench off. But what I mean is. I believe that going for extended periods of time literally building other lift variations then only transferring back to the more basic comp tested lifts gradually until only about however long your competition specific block is, that is when your doing only specific work. I’ve done 8 weeks so far not doing a flat barbell bench, low bar squat or conventional/sumo deadlift. All the neglected variations went up and I’m visibly slightly different looking with weak points filled in. I’m going to do this style of almost permanent offseason training until I see to do a meet.

  • Let me know how/if you guys like the new editing style. I’ve got some really exciting content coming up so make sure to turn notifications on for my channel and give me a follow on IG: to stay updated! Cheers!

  • If youre looking for a great program that will put on muscle guaranteed with money back satisfaction go check out

    it helped me put on the muscle mass i was looking for, being skinny.

  • Hey jeff if i do a lot of exercises i don’t start burning from the first exercise i start burning from the start of the 2nd exercise should i restart the 1st exercise to for it to actually count. Like i did both if you don’t understand here is an example if i want to do 1 minute planche but i start burning from the 61th second should i restart my planche to 1 minute while burning meaning continuing to 2 minutes

  • to be honest. its all bulshit.
    be shit, go to the gym, get better.
    all the science and studies are too sporadic and short term. if you do stuff that makes you happy you will go more. when you are happy going, weird shit starts to happen to you. one weird phenomenon is that sometimes you turn up feeling like you dont wanna go and you leave having your best gym day that cant happen to you unless you are happy going to the gym.

    if you enjoy it you will grow exactly like everything else in life.

    oh yea eat enough protien, mix hemp with pea isolates, sleep well too so melatonin and blue screen reduction. less booze.

    number 1 be a fucking man about it all

  • So I just watched your whole video on sets and reps just a little confused if my goal is to get lean and burn body fat am I better of doing the traditional set of 10 or doing the slow motion and hold tenque?

  • …just whenafter a LOT of reading I thought the Max-OT way of training made the most SENSE if what you want is BEST way to put on lean muscle mas you say do BOTH?

  • How exactly are you defining the stages though. I consider myself intermediate still bc I only started on a real program in November 2017. Even tho I’ve hit a 555×2 squat, 325×2 bench and 540×3 deadlift. Currently my goals are more focused towards building strength and hypertrophy through less specific lifts like high bar squat and incline bench of RDLs instead of the highly joint taxing traditional big 3.

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.

  • Anyone tried the Custokebon Secrets? I have heard several incredible things about it and my mate lost a lot of weight with Custokebon Secrets (look on google search engine).

  • 8-12 lbs of weight gained in your first year is really good. But to expect gains of 15 lbs and over is insane. That’s just bullshit I’m sorry

  • What I never understood is that when it comes to hypertrophy, people say to use moderate weights for high volume; however, when it comes to keeping muscle in a caloric deficit, they say use high weight in a lower volume. Wouldn’t that mean the best way to build muscle is to use high weights in low volume in a caloric surplus?

  • How often should I take a day break to rebuild the muscle fibres or whatever they are? Is it good to work on a specific muscle every other day?

  • Other videos. U HARDGAINER U need PROTEIN. U need to BULK. then u need to CUT. Bench Press, Squat, Dead Lift. Remember count your calories intake. Math never leave me.

  • This is a great example of how quickly science can change and what we know to be true. We now know that the damage and repair process mentioned in this video is actually not the prime mechanism for building muscle tissue. It is not the damage to the muscle which causes it to grow, studies have inflicted micro trauma to muscle but restricted weight training yet people do not grow. Stab yourself in the leg over and over and see if you get big leg muscles. The real driver behind hypertrophy is mechanical tension in the muscle. The cytokines respond to a strong tension in the muscle so all you need to do is ensure you are always using a minimum of 40% of your 1 rep max and going to within 3 reps of failure on every set. For more info look into Dr. Mike Israetel, Dr. Brad Schoenfeld, Dr. James Krieger, & Dr. Eric Helms because they are the leading authority on exercise science.

  • I found that lower reps (4 reps), heavy weights, and high power was really easy and awesome when I was in a fasted state first thing in the morning. My strength was going up week by week (and this is fully ketogenic diet), and I felt like a real man. Its probably because of the creatine phosphate system that you were talking about. But I found that higher reps (20) reps with lighter weight extremely exhausting while fasted in the morning and on a ketogenic diet. I felt like I was getting weaker and weaker, and after 2 weeks my body composition looked kind of deflated, and my hormones felt subjectively low, and I felt wimpy. I am wondering if you should not do higher reps fasted (ie, better to eat fat before), or if its necessary to have carbohydrates pre high rep workouts? Perhaps I will try targetted carbs during high rep workouts, but when I go back to low reps go back to fasted.

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • You make so much sense. I’m not used to that from a man.: ) I have been binging your videos like a Game of Thrones fan. I did bodybuilding workouts back in the 1980s, when women were first making an appearance in competition. I worked out in one form or another for decades. Then, for a decade or so, I didn’t.
    At almost 60, I’m now back in the gym and I am amazed at how much more science there is to back what we should or shouldn’t do for specific results. I am kind of a detail nerd, so I am really enjoying all of your in-depth explainations.
    Maybe you’ve done a video on this topic already, but I haven’t found it: I would love to hear you discuss the differences in what happens in the female body, what it needs more of, less of, etc, for post-menopausal women. Do we need to do things differently to build muscle? to change body composition? Do we need the support of different foods or supplements? Since I am a survivor of hormone-receptive breast cancer (21 years and counting) I am particularly keen on keeping away from all of the influences of estrogen in our food and environment. Please consider a video on this subject. Thank you!

  • I read a lot of superb reviews on the internet about how exactly Custokebon Secrets (just search it on google) can help you lost lots of weight. Has anybody tried using this popular weight loss secrets?

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  • I was 119 lbs and maxed out 250lbs at 6 reps on bench now my elbows hurt at night every night all night.youngsters take care of your bones never arm wrestle that was a major factor in fn up my elbows

  • Also it’s worth noting that while strength and hypertrophy are basically parallel w each other, they are misunderstood. If you train for hypertrophy as your main goal, and you want to optimize that, you won’t do low bar squats, sumo deadlifts and highly arch backed bench. Now on the big lifts that you are doing that are more hypertrophy friendly do to their rom demands, you are still progressing and pushing them to get stronger lifting with optimized technique and maximal intent, not squeezing and focusing like they are a bicep curl.

  • Conversely. Variations help a total on the platform. However, Doing low bar, arch and sumo or even conventional, don’t have much value to help a physique for someone already getting stronger on the lifts I mentioned last comment. Someone with the main goal of hypertrophy over technical mastery on lifts that allow them to lift the most weight, will always opt for more demanding variations as their bread and butter. Strength=muscle size is only equal when it’s a person vs themselves. If you get a arch back powerlifter who benches 455lbs and then a physique focus guy who does incline and DB bench but can only hit 430lbs on flat, you can understand why.

  • Do people,men in general believe being muscular will offer them some kind of protection in society?whereas in reality a smaller guy could just stab or shoot you etc. Did you know it was smaller people who invented weapons.

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called Next Level Diet leaves you full-packed and ready for melting off those extra pounds.

  • Can I ask then??? What about a Pyramid of Both??? Aka. “Climbing the Ladder”?

    ie. A 4 to 5 sets of 50, 40, 30, 20, 10 reps…
    In this case one Would be doing the Heaviest weight AFTER already completing 140 Reps. So I guess my Question would be,,, could this be a BOTH senario???
    Would this give one,,, An Endurance into a Good Hypertrophy??? Or is this just Over Training???

    Pardon my question!!! It’s only because I am always trying to Link Power, Strength, and Endurance together… Mentally putting Strongman and UPS package car deliverer (locally an 8 to 18 miles of Walking/day + Weight) together.. Aka. “Industrial Areobic with Weights”.

  • Using heavy weights is weight lifting just that weightlifting… bodybuilders on the other hand has nothing to do with weight lifting…. it’s all about working the muscles… concentric and eccentric contractions nothing else… that means no bouncing jerking yankin swinging throwing the weights!

  • The studies in your notes don’t seem to align with the studies you cited in the discussion. The notes focus on structure of reps, sets, TUT. The discussion focuses on diet effect on muscle gain. Also, at 11:30 you say you don’t have to eat in the anabolic window. Then at 12:15 you suggest eating immediately after training protein powder. Please clarify. Thanks for the great training.

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • Watches video.
    Me: “does set til fail”
    My mind: “hey you know what Jeff? Get your ass on the bench and give me another couple reps”
    My name is not Jeff.

  • Same goes for body weight training? Less reps with more difficulty body weight exercises & more reps with easier body weight exercises?…
    Example: push ups on a incline vs no incline?

  • Guys. lost crazy amounts of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost tons of weight. I shouldn’t even be speaking about it cause I do not want a lot of other guys out there running exactly the same game but whatever. I’m just in a excellent mood right now so I’ll share the wealth haha.

  • I used to sleep on hard surface, mostly right side, i felt pain in mid back, then thread like pain in thigh muscle, then to the toe.

    I can play cricket, footlball, volleyball with no pain
    But still i feels pain in midback & so on in sitting position
    So please suggest me what can i do to get rid of it.

  • What exactly is Custokebon Secrets? How does this thing really work? I notice lots of people keep on speaking about this popular fat burn methods.

  • Almost everybody else classifies hypertrophy as a singular, the fact that you broke it down is just amazing. I really appreciate the advice.

  • Question: how are you counting sets with compound movements? For example: During the training I am doing 4 sets of dips wil it be 4 triceps sets or chest? Similar with deadlift I feel heavily on legs also. Thanks in advance

  • Anyone tried the Custokebon Secrets? I’ve heard several extraordinary things about it and my cousin lost tons of weight with Custokebon Secrets (just search it on google).

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • What a great video, starts right away and gives clear information, based on scientific studies, which are presented as clear graphs, doesn’t go on too long, and has a helpful summary at the end. Thank you.

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    for when New Vids are Up Loaded!!! Where does the DATE Show???
    I Bet dat((( 99.6% ))) of You Idiots, Never even Noticed!!!!
    I HATE((( ACT BLUE )))!!!
    I DID a VID UP LOAD about ACT BLUE!!! <<<= ACT BLUE
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