The First Muscle Mass Building Workout


“Get Your First Muscle Up” Workout Routine! (Best Exercises)

Video taken from the channel: Mathias Terkelsen


MERIJN COMES OUT | Does TRT REALLY Only Build As Much Muscle As A Natural?

Video taken from the channel: More Plates More Dates


How To Start Calisthenics at HOME! | Full Home Workout (NO Equipment Needed!)

Video taken from the channel: Browney

First, Get to Know Your Muscle Fibers. Before you pick up a dumbbell, You can mix and match these moves and incorporate them into your own beginner-friendly, muscle-building workout. Tip. Choose a weight that’s challenging but still allows you to complete 6. Your First 4 Weeks Increase your protein intake and maximize muscle gains with MTS Whey.

Order now.[/caption] Your goals during your first four weeks in the gym are to get used to the exercises, and to develop a consistent habit of actually making it to the gym. Make sure to. In this beginner workout routine, you’re going to learn about the proper way to train as a person who’s just getting started.

This program is what I often recommend to beginners asking to get started with weight training in order to build muscle, get stronger, or lose fat. Note: For the first couple of workouts, use enough weight to get the upper end of your rep counts easily. Once you’ve gotten through any initial soreness, increase the weights slightly, but do not sacrifice your form and make sure you can still get the specified reps. Don’t rush your rep speed either.

One of the best workouts to gain muscle. To build muscles you need to get up and give up the backrest and do this exercise standing. When you do this exercise for the first time do it with lighter weights. Do 3 sets with 10 reps.

Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter.

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. The Rules of Muscle-Building We’d never advise you to omit cardio altogether, but if putting on size is your goal, expending more calories won’t work in your favour. One or two 30-minute sessions.

The Buildup to the Muscle-Up. Before you get your first muscle-up, you’ll need to get seriously good at five simple buildup exercises. These exercises simulate different portions of the muscle-up, and, put together, they’ll help you progress to the final goal.

The Ultimate Upper-Body Workout Routine 6 Crunch Variations for Six-Pack Abs. Get a total ab workout with these moves. Frank Zane’s Physique Tips. The legendary three-time Mr.

Olympia’s words of wisdom. 4-Week Chest Chisel. With minor tweaks and subtle changes to your exercise form, you can be.

Stretch. When paired with proper full range of movement training, rest, and hydration, stretching (both static stretching and dynamic warm-ups can help to aid in muscle recovery, the ability to train more frequently (increased training volume), and perform at higher levels (to lift more weight or lift it.

List of related literature:

PUSH/PULL The idea here is that you work your “pushing” muscles (chest, shoulders, triceps, quadriceps, calves) in one workout, and your “pulling” muscles (upper back, middle back, lower back, gluteals, hamstrings, trapezius, biceps) in another.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Push—pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps).

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

When I stopped working on the reps, I began to increase in strength rapidly.

“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

In general, starting with one or two sets of each exercise, working all the major muscle groups each week by doing multiple types of exercises (i.e. biceps, triceps, back, chest, legs, and so on), is ideal.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

To hit each of the muscles even harder, you can further divide the muscles so that you take three training sessions to work the entire body—an example of this being training all the “pushing” muscles in one session (chest, shoulders, triceps), the “pulling” muscles the next (back, biceps), and the legs in the third.

“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

Lifters often need to lift a bar or dumbbells off the floor before getting into the starting position for an exercise (e.g., bent-over row, biceps curl, dumbbell flat or incline bench press or fly, upright row, barbell lying triceps extension, stiff-leg deadlift).

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

A good idea is to work a single joint muscle first (for example, the quadriceps) by doing 8–12 reps and then doing a multi-joint (compound) exercise to re-fatigue the muscle targeted by doing 4– 5 good repetitions.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

The basic exercises were creating for me a rugged foundation, a core of muscle I could later build upon for a winning body.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

I was relentless and did fifteen sets, sometimes twenty sets, of calf raises every single day.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

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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  • Idk why everybody is hating on him. He’s a fitness model, literally makes his living off his physique. Honestly him starting trt makes sense. At least he seems like a decent person and can tell everyone, instead of being another fake natty fuckboi

  • Yes he is not on trt common, Im from the same country and they do not give trt to lads like him. Maybe 1 out of 1000. Its still taboo here.

  • Hey browney please give some discount to me on your merchandise (drink your water tees and bottles) Or send me free. Know You can do this.
    love from INDIA

    समैश लाइक!!?

  • i just did your routine today, but instead of 3 sets i could only do 2 sets of the reps you recommended. cant wait to see progress! if you could also advice, how often should i be doing this routine? since this workout involves alot of upperbody, should i continue doing this tomorrow? or focus on lower body/legs? please advice!

  • Ive gotten my hormones levels tested 3 times because I got gyno out of nowhere but I now know it was from smoking weed(I only smoked like 10 times btw not chronic). First test was 890 ng/dl, second test was 1010 ng/dl, and the third test was 960 ng/dl. Doctor said THC stimulates breast tissue in rats and that it most likly does in humans aswell.

  • I Love muscle ups now that i can do them. Form and doing them in negatives has helped me achieve it in half the time i feel. I dont kipp anymore it actually hurt my back. i did my first muscle up a couple months ago and in two-4 months i went from 1-5 muscle ups to 30 muscle ups pyramid. I have also been practicing for years though its just when i realized i could do muscle ups i started taking off with calisthenics more. Just stay focused and focus on form.

  • Bro see the channel anish pantha and give a reaction to his workout he is poor and doing workout in home see the channel you’ll get Impressed

  • Ive been on trt for 5 months and so far my body composition completely changed i look athletic and have gained 3lbs lean wuality musclewhile loosing fat simultaneously. I wouldn’t even able to achieve this naturally in short period of time.

  • Step one do pushups, step two go on amazon, burn $30 and buy a door frame pull-up bar, step 3 do crunches, step 4 do calf raises, step 5 do squats, step 6 go back on amazon find a dumbbell at a suitable weight for you then burn the money it takes to buy it simple.

  • does anyone care? omg an individual among the billions is taking something omg. I lament the state of affairs on this youtube. I wish these gossipy women like bodybuilders could have inherited some money so they dont have to go through this nonsense. O god the views and the money that comes with it.

  • Very helpful video,,,I learned many useful and many jugaad(जुगाडु) workouts from this video����.
    बहुत बहुत धन्यवाद(thank you very much). Keep posting similar videos,, मस्त रहो(stay cool)��

    [{(Sometimes check my comments too)}]

  • Doing a small extended cycle is NOT trt-
    But it will get you better gains than blasting to death(dimimishing gains + training time)

  • He was in a very low range cause he already used them. Theres no magic in here. Cut the crap. He used them > T levels dropped and this is his excuse to go on TRT.

  • The only smart thing I did was buying a tank of 20 L filled it up with water and I use it for the workout
    Since I feel it as a weakness, can I use the full tank to raise the raise the resistance of keeping the weight on the hands? Like let’s say I’m walking around with weight on my hands(Let’s say full shopping bags) and I have to probably walk for more than 3 minutes, can I work for that too?

  • He probably personally knows a doctor cause in most european countries especially western europe prescribing things like T is like the 5th thing they’ll try if nothing else works and even then in his case most doctors would’ve said “being in the low range is not abnormal, you’re just in the low range” and you would’nt get shit

  • Somehow all of the youtube fitness influencers’ physiques have magically leveled up.
    Curious thing that… (must be all that summer shredding) ������

  • shrug, I use 200/wk and I’m only at a total of 550-650 on last few bloods. Still watching my free T thats another story, thats good:D super good

  • Libido when natural, even when low-normal is still way better than when on TRT! Nothing beats mother nature when it comes to libido and sexual function!

  • Derek calling it how it is.

    It’s fine to be on TRT it’s perfectly acceptable thing for men to decide to do for your health but get the fuck outta here if you consider that “natural”. Exogenous testosterone is not natural even if its within the normal ranges by any standards.

  • Hi, just a quick question: I do PUSH 2x Supersets (with 3-4sets) and then go to PULL 2x Supersets and LEGS 2x Supersets in one workout? So for example PUSH 1st Superset: 4sets + 2nd Superset: 4 sets?

  • TRT is a lifelong commitment. Your body will stop producing it naturally. And he’s probably taking 250 a week which is what my doctor let me do and I have buddies that go to places and the doc will let them ride at 1800. Mine flips if I’m over 1000

  • He could’ve accepted that you don’t make gains forever, I’ve trained twice as long as him & dealt with it, I’d look into trt if it was available in the country I live in but the medical industry here is in the dark ages

  • Just want to add my 2 cents on TRT as a guy in his 20’s. Always been able to gain size and strength extremely fast, legs not so much strength they just look big but fairly weak. I went on TRT just to generally feel better and see how my performance improved. 160mg a week, split into 4 days. Mostly Test C but had a month or two on a blend of E and S as that was what was available. After about 3 or 4 months of good results, my balls shrank, very noticable my GF found it amusing. Stopped feeling benefits and I’m prone to acne anyway, so I have stopped for now to compare results, been 3 months since I stopped and I’ve taken 2 courses of HCG (pregnyl) to get my body naturally producing testosterone again. (And get my balls back)
    Strangely, i have put on size recently! More then when I was on TRT. And strength has increased.
    I’m no doctor this may be an anomaly, and yes I’m stupid I havnt been for any blood tests recently to check my levels. But just to make people aware, if you are in your 20’s and have normal to high levels of testosterone, TRT may not br your best idea! Or you may need a much higher dose, which defeats the purpose and is basically a cycle. The longer you can wait the better, or if you are genuinely low T. At the very least please watch more videos this channel has been an amazing learning curve and I’m going for bloods before I go back on the ‘correct’ way in a year or so.

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • This is the excuse most guys who claim to be “natural” tell themselves, Oh it’s just raising my test to normal levels, Get the fuck outta here lol

  • It’s not just guys who are shredded. If you’re fat, and you lose a lot of weight, but you’re still fat, you WILL have much lower levels of testosterone temporarily until you stabilize your weight again. And no, you won’t recover from it in a month either.

  • Wow no barbells or gym all bodyweight exercises. I can do 20 dips with my bodyweight of 190 lbs. or 86-87 kilos and I have bench pressed over 400 lbs. I’ve even done strict pulldowns with the 250 lbs. stack on the pulldown machine at the gym. I can do full pullups. I can’t even do one strict muscle up on the pullup bar. What’s going on there?

  • Great information, thanks for sharing. This keeps up the motivation.

    On another note, i really loved the style of this video, the dynamic camera movements, background music, cuts, use of b-roll. Awesome!

  • That part about Marc Lobliner really strikes a nerve with me too. And he’s now added winny to the mix. So the guy is on test, gh, anadrol and winstrol but still calls it TRT lol.

  • Why is everyone so negative about merjin atleast he came out and told everyone that is not natural unlike simean panda and mikohearn claiming natural until this day

  • You, Derek, are leagues more informed than the pseudo intellectuals on r/steroids. In their dogmatic view, anything below 500 mg/week of T is a waste, and 100-200 mg are normal TRT doses. Also no one I’ve seen throughout my studies has even emphasized the natty fluctuation and non-natty constant levels due to fixed bolus + ester cleavage

  • I’m 21, and I am on prescribed TRT. It is not common but it is something that happens. I tried everything before TRT, but had to do it after nothing worked. My test levels were at 200 when they should be on 700 or so for my age. I now take 125mg of test e a week and it works amazing. I’m 5’11” and weigh 200lbs

  • How do you max out your genetic potential with low test levels?? His argument is a self contradicting nonsense. He wants to juice and thought that trt woudl be more acceptable to his base. Simple as that. Who knows what he is really taking.

  • i believe that trt is still an advantage over natural because it still helps alot, for example if your taking 300mgs a day or 200mg or whatever the dosage is. You would still have an advantage over naturals because your are taking more then you can produce naturally which helps with muscle building and muscles loss prevention during cutting phases even if no OTHER compounds are used. im just saying to keep having 300mgs test every week during a heavy deficit would help alot more then cutting naturally. IF YOU ARE TAKING TRT JUST FKING SAY YOUR TAKING TRT AND YOU FEEL GOOD STOP MAKING IT A ARGUMENT OF BLAH BLAH BLAH.

  • Can you make a video on how early 20 year old naturals can avoid crashing their T levels and how to keep them high thru diet and what not?

  • Excellent video and I think you really nail it at 6:03. That said…What a joke. Loads of doctors will easily give you TRT to get you to higher ref range. It’s all easily available via the internet where you can even use someone else’s sample. TRT is a sham and loads of data point to more long term health problems than benefits. TRT is simply micro dosing roids. I have no problem with “roids” but I do have a problem masking it as a therapeutic treatment. Shameful. I’m also willing to bet that his likely past use of cycling is the reason for his current low numbers. He maxed out his balls and is now dependent on TRT as his test numbers seem to clearly indicate.

  • Asking out of curiosity if you’ve ever researched it, but how difficult would it be to get your hormones back to normal if you are on TRT dosage of test for 6-12 months?

  • You already made a video on how trt builds more muscle than natty. Not sure why you expect me to sit through a 40 minute video on it.

  • Lol hes just on TRT…. lmfao. Lies! Also TRT is not natty. Not at all. Additional estrogen, DHT, constantly stable testosterone levels. Exogenous test even at minimal doses, absolutely produce more muscle tissue than someone who is not on anything. The kid is dumb af and a bad liar.

  • I had undescended testicles till the age of 10, 1 is atrophied, not only that but I only have 1 adrenal gland as I only have 1 kidney. I need to be on TRT but I can’t get a Dr to listen here in the UK even though my T levels are in line with an 85 year old. You guys over there seem to just be able to get on it if you want to with ease. I’ve been trying for the last 8 years. I’m 40.

  • To be fair at super low body fat levels even on TRT youre gonna have shitty libido and youre gonna feel like shit most of the time.

  • Quarantine Exercize Schedule


    Jumping jacks 50

    250 pushups with pushup bars

    Before bed

    250 pushups with pushup bars

    Monday Wednesday Friday

    20 minute run
    125 diamond pushups with pushup bars

    500 pushups with pushup bars

    300 squats

    50 abroller roles

    125 diamond pushups with pushup bars

    125 elevated pushups with pushup bars

    250 pushups with pushup bars

    100 sets with 1 kg weights

    100 sets ab exercizes

    50 jumping jacks


    30 minute run
    125 diamond pushups with pushup bars

    500 pushups with pushup bars

    300 squats

    50 abroller roles

    250 diamond pushups with pushup bars

    125 elevated pushups with pushup bars

    500 pushups with pushup bars

    100 sets with 1 kg weights

    100 sets ab exercizes

    50 jumping jacks

  • Coming from a Nurse and Bodybuilder of 32 years TRT is rare under 30 years of age. What some do is go on the sauce then get their lab work done a month after cycle ends when your Test is in the toilet, BOOM you qualify now and the Doctor puts you on a small dose 100mg to 150mg but then you cheat and do 200 to 400 a week. Here is an example, I am 48 used gear for seven years and I don’t qualify for TRT.

  • Never heard of the dude till any of this but I dont get where any hate for him comes from, he built an amazing physique naturally and now that he isn’t natural he’s doing it in the safest way possible amd being open about it. I think overall he is a great rolemodel for people just getting into fitness.

  • @browney my elbows click every time I do a push-up like the joint clicks do you have any other ways to do push-ups. I do proper form is it because I’m doing to many push ups as a 14 year old kid?

  • Hello Mathias. Your videos are cool, objective and motivating. I saw others but this one will help me on my goals. I’m training and I expect do my first muscle up in less than two months. I will comment here again when I get it. Thanks for the tips. cheers!

  • Realistically Mathias how long did you train with basic calisthenics until you moved on to more advanced movements like the Handstand, muscle up, and others? I would appreciate it if you replied. I’ve been just confused on what to do. I’m lost and feel like I’m getting nowhere. I’ve only been doing weight lifting and got my bench up to 155 which is decent nothing special.

  • thanks you for the tips I have been attempting muscle ups recently I got do a few but they are very sloppy but this routine should help me allot ��������