The Five Challenges Of Muscle Mass Building (And 5 Practical Solutions)

 

5 Muscle Gaining Mistakes (NO or SLOW MUSCLE GROWTH!!)

Video taken from the channel: Fit Minds


 

5 Best Protein Foods for Muscle Growth (EAT THESE!)

Video taken from the channel: musclemonsters


 

Podcast 189: How to unsubscribe from toxic thinking with Harvard psychologist Dr. Sasha Heinz

Video taken from the channel: Dr. Caroline Leaf


 

Why US anti-vaxxers will refuse the coronavirus vaccine

Video taken from the channel: The Guardian


 

[HINDI]TOP 5 MUSCLE BUILDING FOOD | HOW TO BUILD MUSCLES

Video taken from the channel: Hindi MotivationIQ


 

Top 5 Muscle Building Exercises | मसल्स बनाने के लिए करें ये 5 एक्सरसाइज | Yatinder Singh

Video taken from the channel: Yatinder Singh


 

5 Reasons NOT To Go On TRT (Testosterone Replacement Therapy) Dangers Of TRT Therapy

Video taken from the channel: TRT and Hormone Optimization


The 6 Principles of Muscle Building. Before we get started, there’s a couple of points we need to make. First, at the highest level, there are two things that stimulate muscle growth: 1) Resistance training; and 2) an abundance of amino acids in your system.. Resistance training is any deliberate exercise in which your muscles contract against an external force.

As stated, when a muscle fatigues, you are less likely to peform as many reps on subsequent set(s). So if you are able to perform 225 for 12 reps on the first set, and are pushing with an all out effort, you will most likely only be able to perform 225 for 8-10 reps on the second set, and possibly 225 x 5-8 reps on the third set. Final Thoughts. Principles of Muscle Building#6 – Regular Deload Weeks. After committing to the principles of muscle building for 8 to 12 weeks, take a week off.

It’s important to stay active during that week, so try another activity like yoga or hiking. A full week off will give your muscles and. 5 Exercises Men Need To Build Muscle listen, man.

These are the ONLY 5 exercises men need to build muscle. And in this video, I’ll show you which are the b. Well, before I go any further, listen up.

I’m going to tell you five exercises that have great potential for helping you build muscle. However, going in the gym and doing only these five exercises would be ridiculous. Also, don’t go into the gym doing the same thing every time. These are simply exercises that you should be doing in your workout. Not aerobic bodyweight exercises.

Those are a scam when it comes to building muscle mass. Specifically, the squat exercises you’ll be doing are responsible for building glutes. There’s otherwise no secret to training glutes.

They respond just like every other muscle — you exercise them with 8-10 reps and use heavier weight each workout. 5/3/1: How to Build Pure Strength by Jim Wendler | 07/07/09. Jim Wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the. Build Your Mental Muscles Changing your thoughts is just one aspect of mental strength; you also have to perform exercises that will help you manage your emotions and take positive action.

These exercises are compound movements that will send a surge of fat-burning, muscle-building hormones through your veins, and will work every major muscle from head to toe. Top 5 Compound Moves for a Killer Physique Close gallery popup button. 1 OF 5. 1 of 5. Hero Images / Getty. The good news is you can build some serious muscle mass without spending countless hours in the gym grunting like a gorilla.

In fact, you could get totally jacked by just doing 5 exercises or so if you do them right and get strong at those exercises.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

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

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“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

I am thrilled to present the second edition of Science and Development of Muscle Hypertrophy.

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

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

At least one exercise for each major muscle group should be performed per training session.

“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

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

That gave me the opportunity to add exercises that would single out muscles, add definition, and refine my body in ways that are impossible to achieve with free weights alone.

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

4) Precede and follow passive range‐of‐motion exercises with massage of the quadriceps, biceps, and gluteal muscles for 5 minutes.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

Perform one set of 8-10 exercises that train all the major muscle groups (e.g., gluteals, quadriceps, hamstrings, pectorals, latissimus dorsi, deltoids, and abdominals).

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

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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70 comments

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  • Steven your before trt photo you have a lot of muscle and one thing ı really dont understand how did you build muscle without testo?

  • I have low t at the age of 30 due to 10 years of taking antidepressants. I no longer take the pills but has resulted in low mood due to low t. I will start trt in 2 weeks. And I’ve just read it can make you produce less sperm and make you infertile. Will these things 100% happen? Or is it a possibility that I won’t have those issues?

  • Because the swine flu vaccine created more deaths then it helped. Google it, same reason Russia is getting attacked for creating one early

  • I just pinned my last of 100mg/week, 4th week. I have not had any beneficial results yet at all, in fact, last couple of days I feel like crap. Woozy head, some heart palpitations, just feel like I am sick… sort of like a body flu (not COVID). I am nearly 64, my Free t was 5.2ng for the last 3 years… total T is around 500… SHBG is on the high side, 67. Estradiol a little high at 39… before starting TRT
    I smoke a small amount of weed nightly…
    I am thinking of stopping TRT… and trying to lower SHBG via boron supplements… Would Clomid be a better idea? Thoughts? THX!

  • Can’t trust the government!! I mean the media is making mass hysteria over this flu. Actually I think the flu is worse than this. We have to stand up for what’s right

  • And if my total testosterone level came back at 157, lower than anyone’s I’ve ever encountered? Then what? I have yet to find another man of any age who’s testosterone levels came back as low as mine just did.

  • My protien source:soya chunks
    SOYA Chunks
    SOYA CHUNKS
    & soya CHUNKS

    this is because i am VEGETARIAN + POOR
    But i have WILL POWER!!!!

  • Sir AP great hoo apko information bohat hi achi hoti hy ma yahan Pakistan my betha apki tips ko hi follow krta hn lov u keep it up
    Regards
    Shakeel Asghar chuhan
    Form Lahore Pakistan

  • If only like employers would know what TRT does for a man,his productivity,mood,energy,health,economy in general by having more healthy men and woman on HRT, thy would ask government to give it for free for sure especially now thy know that retirement is is going to pass away in the near future.

  • Thanks for the Info. I’m 40 and worked my tail off 16 hour days for years. Years back I had low T. I was put in androgel and it helped. Now 9 years later and I have all the symptoms and more. No supplements help, no diet helps…..I’m thinking of going on TRT now. I know or will help

  • My doctor would not prescribe TRT since i was in the “Normal” testosterone. My estrogen was at the tippy top of the norm and my test was at the lower part of norm. I HAD to go to a clinic that would prescribe me TRT. It cost me under 200$ a month but it’s the only option because i don’t believe in “doctor shopping”. If i could get it cheaper, i would but doctors don’t want to prescribe it unless your test is at 100 and you’re suicidal.

  • Protein comes from plants, animals eat the source of protein and they make it into animal protein! You want protein eat plants that habe high protein value and not this cancer foods!

  • Thank you for explaining workout with technicality…..I perform these excercises as planned weekly but was not knowing about technical benefits

  • Great video.
    Always remember, with a high protein diet, drink lots and lots of water. It helps flush through the kidneys which can become strained with too much protein.
    Most of your body is water, so most of your muscle is water.
    So go high on the protein and high on the water.
    Happy lifting!!!

  • sueprbbb video yym bodybuilding ka passion muze bhi he…so in subb toppics ko janne ke liye mene cet=rtified course kiya…knowlage is power…@fit minds @singha_10

  • The whole “women can smell your high testosterone and want your alpha genes and send you nudes, etc.” thing is funny. Sure, testosterone will make you look and feel better, but don’t expect to turn into superman, rather.. you’ll change into a better version of yourself instead. Also, people should not expect euphoria. If you wanna feel indestructeable and ultra confident you’re better off taking amphetamines or something. Lol.��

  • Does taking trt causes conversion if test to dht at super phsycological rate? Is that the reason every guy on trt goes bald? What is the solution for that?

  • Awesome video. In the last comment where the guy said he wanted to do it just to get swole and big! TRT can do it as long as your a person that has been working out for a long time, never tried any type of steroids before and have some muscle memory in them but you have to eat right, bust your butt in the gym and obviously have good genetics ��

  • Thanks for the info, I recently went through testicular cancer with heavy chemo. I have had lots of brain fog, low mood and energy, my facial hair has bald patches and body hair no longer grows. My total t is 340, I’m hoping to talk to my doctor soon about options though I’ve heard from people trt can be hard to get on if you’re not under 300. I’m 30yrs old and just don’t want to keep living like this.

  • I really love the way you talk and your behavior bhai ❤️… mere biceps mota karneke liye koi exercise bologe? Like sab ke biceps bohat mota hota hai… apka bhai… itni mota kaise hua? Kindly bataoge bhai please…?��

  • I’m not anti vax! I believe this virus is being used for nefarious reasons! This is evil to force this upon ppl especially religious people, this saves u 1 season the covi pass will condemn you eternally in the religious views!

  • Always kept in shape. Started TRT at 60. 150mg/wk. Nearing 62 now, feel great, no complications. My pic: https://youtu.be/kzqftolXQYc

  • 500 00 women in Africa became sterile after taking a mandatory vaccine provided by the world health organization.
    And Bill Gates was behind it.

  • So I’m 31, I feel drained most of the day, i have a weak appetite and i feel my body isn’t what it was few years back, along with my sex drive isn’t the same, what’s your opinion

  • Hi i hope all well and great ���� ill like to ask you guys what is the difference between Testosterone Enanthate and Testosterone Propionate thank you

  • I wish I could go to my primary doctor and have insurance pay for mine. I’m 33 and my total test is 339, he said he won’t consider it unless I was under 300. I’m going to have my free test checked soon and see if he will consider it after that comes back.

  • Anti-vaxxers are dumb, this shouldn’t be a discussion that’s actually happening, if this is happening, then humanity is doomed, science and faith are the only people that will keep humanity going

  • There’s such a thing called ANTIBODY-ENHANCED RESPONSE which actually increases the deadliness of the virus in people who have gotten vaccinated. An overly strong immune response to the virus is opening up a way in for the said virus.

  • Where do cows, chickens, pigs infact all animals get their protein the plant world. A gorilla is a large and powerful animal which feeds on plant diet. The best and cleanest source of protein is a plant diet. FACT!!

  • Yes I agree with u on some stuff but not all like how u said broccoli is good it’s not good if ur bulking broccoli is for little pussy boys eating pizza right after your workout is the best calories protein and carbs you could get when bulking

  • Hi Bro, I like to watch your videos it’s very useful but I’m sorry can’t able to understand Hindi. Could you please share upload in English..!?

  • Ek bat aur janna hai aapse sir mera gym karte 1 years ho gaya to kya hand aur chest ka set alag alag karke gym karna jaruri hai yaa dono saath me please jwab dijiyega sir ji

  • You know the longest time I thought I was depressed or just lacking motivation and wouldn’t have ever guessed I had low t. I just turned 24 years old.. I used to think it was money problems but I am living comfortably and that was no longer an excuse… I got my blood work done and I got 80…. Doing blood work again and waiting for the results to potentially start trt

  • Just came from the gym after doing lats and rear delts….. Sitting on the couch,watching this video
    Great Content!!!
    One day you will hit million for sure

  • Woh bhai ye jo body h na tune gym me jaake banayi h okk ullu mt bana hello family bol ke okk tune 5 saal gym me ghase hoge fir garden me aake bolta h without equipment ke body banaye chup ja ghari ja zhop ha jaaun

  • Brother! Protein k liye ap nain bola chicken to wo chicken poultry ka ho ya gar ap mean to say that koi b ho ya Desi hona cheye gar ki
    …..q k bola jata ha k poultry ki hen white wo sahi nh hota,nh khena cheyae, etc bohat say questions atye hain
    So ap ki kia raye ha is barye main

  • The person who wrote the article in question has never experienced low testosterone. If he had, he would have thought differently. Excellent rebuttal.

  • This is absurd beef is way better than chicken, greek yogurt and whey protein. Compare the micro nutrients in beef to the micro micronutrients in chicken, greek yogurt and whey. It has far more iron, zinc, and B vitamins. Plus it tastes better

  • If this level of anti-vaccine sentiment persists, I suspect the govt will find a way to administer the vaccines over the objections of the population, possibly by decree, or possibly by stealth (such as by injecting unsuspecting people when drawing blood or other medical activity). You didn’t think the govt was going to give up that easily, did you?

  • Made all these mistakes, now desperately looking for a safe effective PCT to get off it, been on 150-300mg test as HRT it for 3 years, Now stopped HRT and running 1500 IU every other day( mon, wed, fri, sun etc) for 3 weeks until I find a good PCT protocol.

  • yo anti-vax people, there is something called poison that you can eat and prevent diseases. Don’t worry, you can eat it by choice depending on how long you wish to live

  • I had a guy from vault health come see me took 6 vials of blood found out my testosterone levels is 188 but dont have 200 dollars a month for the treatment what do you recommend

  • My endocrinologist retired. I had been prescribed TRT for over ten years. Nee endo, without any labs. Said I did not need TRT and never needed it and refused to resume prescription. After zi objected and asked him some hard questions, he accused me of intimidating him. Told me I had an addiction ( like opiates).and that I was seeking. He said no nd would prescribe TRT. I went to my primary care physician ian
    He ran the labs and presented ribed TRT. End of story. Quack Quack

  • Thank you for this informative video. I’m a beginner and I found it very helpful. What are your opinions on creatine. Should I be taking this supplement as a beginner?

  • Currently doing some home workouts with my friends as all the gyms in my city are closed.
    Keep hustling fam ❤��
    Are you guys training?

  • I never took a flu vaccine, not taking this. I don’t believe Trump. Or Bill Gates, both invested in Moderna and apiject and Gavi. Nope, not for me. You take it.

  • I think it will be good…BUT the adverts are just TOO MANY!! I can’t watch, let alone share with anyone!! I don’t mind a couple of adverts….but so many?..this is just NOT good!!

  • In short aap bahot achche se samjhate he or yahi baat mujhe aapki pasand he. Baaki logo ki tarah aapki vedio lambi nai hoti time waste nai hota aapki vedio me thnks dilse

  • hii sir,,aajkal middle age group me hight increse ki bahot problem he,70% youth me ye problem he to height increase par koi alag se vedio ban gayi to acha hoga,aur thoda kwoledge bhi milega…..thank you

  • This is a body building meal i came up with. What do you think of it?

    Brown or white rice (i like to switch it up)
    Chicken
    Beans
    Jalapenos
    Sweet chilli sauce (just for some taste)
    Boiled eggs

    Just would like your thoughts and what i can switch up. Thanks

  • I will not be forced to put something into my body under a false pretense. These rushed vaccines have very little proof that they will work and no proof that they will not harm us. So no im not an “anti vaxxer,” im a realist. Ill be getting my flu shot and thats it.

  • My doctor from California charge me 4800 for 6 month of hcg and ipamoralin 3 month of clomid anastrozole
    At that time I didn’t have any idea wat trt �� and he suggest me trt for 4,800 for testosterone cream for 6 month
    ��

  • HCG is effectively being banned in the US!!! Your compounding pharmacy / TRT Clinic is only going to be able to fill scripts until they run out of HCG. https://www.youtube.com/watch?v=BmOeNaHFukc

  • Scenerio A:
    A man walks into a bank and forces everyone on the ground or else they’ll be shot to death..but if certain demands are meet the people will be freed unharmed. [ this is considered illegal to do]

    Scenario B:
    A government/employer forces everyone to receive a vaccine or else they will lose their rights and/or jobs of which ultimately will result in death as rights and jobs are both interwoven withthe amount of money an individual can aquire.

    Are we becoming the legalized mafia now? Forcing people into a hostage situation under threat of personal harm all of a sudden becomes legal when it’s a government’s idea to put it into practice?

  • Sir, mere left shoulder ki pulse dab ke ful gyi hai, isiliye pain rehta hai shoulder me, to Kya treatment kru ki pulse normal ho jaye

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  • Bhai I am telling you genuinely and truthfully
    After viewing a lot of videos on gym and workout I came across yours and i found out that ur content is exceptionally good bcoz most of the previous video I was watched was nothing but promotion of only protein powder. But mjhe ab ye lagta hai k protein powder k bina workout ka koi matlab nai hai because in your hostel video too u mentioned about protein powder and this video also u mentioned about it.. so it’s kind of disappointing for me, I feel that it’s useless to do workout if we dont take these powders.
    No offense against you
    Maine kuch galat keh diya ho to maaf kar dena

  • Bhaiya bus humko ek chiz ka answer de dijiye ki mai abhi 19 yrs ka hu aur bahut hi patla hu lekin agle 3 week se mai roz 15 min exercise karta hu chatt par exercise me jaise push-up,aur dumble nhi mere pass toh inta ka use karta lifting ke liye sare exercise karta hu ghr par aur haa ishke sath zinith ka protein bhi leta tu subh me dodh ke sath. Mujhe bus itna bataye ki mere body kab tak result dikhayega mai yeh nhi puch rha hu ki apke jaisi body kab ayegi mai bus yeh jana chahta hu ki kab mera body kuch result dekhaye plzz rply kariyega ignor maat kariyega�������� or sorry itna lamba comment likhne ke liye���������� or agr koi improvement karna ho humko toh please batayega plzzzz ����������

  • I was bodybuilding for 8 years and used to eat all of these back in the day… Took a two year break because of an injury and lost all my gains!! Came back in October and haven’t touched a single protein shake, and I no longer eat meat. I’m only eating beans, tofu, nuts, and grains for protein and I’m managing to add heaps of strength, and averaging 3/8″ growth to my arms every 2 weeks and no visible fat. Muscle memory? maybe, but I’m sure you still need protein to re-build the muscle that was once there, and all I’ve added is an extra meal per day. So plant sources, in my opinion and plenty of other plant based eaters are just fine.

  • Namaskar ji. Mai Sanat Saha, 55years ka hu. Bodybuilding se pyar hai. Scool life me Mr. Manohar Aich k Gym pe jatethe. 1986 k baad 2016 se 2017 tak, 1sal ek Gym pe thora kiatha. Uske baad koi chance nehi mila. Mera target hai 6pack ki. Pl help kijiye. Apse direct baat karna chahta hu, kaise karu?????

  • I would like to point out to all the anti-vaxxers in this chat that, before vaccines were made, thousands-millions of people died a year from THE COMMON FLU. Nowadays, with modern medicine and vaccines, its reduced to about 27,000 a year. Same with other diseases like smallpox

  • Does weight matter if I want to build big biceps and triceps do i need to go for more weights I’m doing at home not at gym please ����������

  • At 400ng/dl 43yo…the body feels deficiency…
    On the doctors’ papers they look good,i’m in range…but the body says something else,no morningwood,no libido,no motivation…etc
    If your body worked at a level of 600-700ng/dl and now you have 400-450ng/dl,it is obvious that you have to make a move because it is too early for the above problems.
    Now I’m doing my own research to start TRT alone,because private clinics ripoff you,and NHS/GP don’t give a f*k on your symptoms!
    I asked the doc:
    Look doc,if you say I’m in range,why do i need a magic pill to have sex and at 25-30 years old i didn’t need that…answer me?!
    He began to tll me different stages through which my body goes,about stres, etc��‍♂️��
    And I told him: is bullshit Doc,it’s because my testosterone is not at all in Range,and the NHS does not want to spend money with me even though i pay health taxes.
    I do not know what is happening but in the future, there are more and more cases of Andropause at inappropriate ages��‍♂️

  • Sabse pehle toooo aap sabhi Kaise ho?
    Workout miss mat kiya karo matlab jo bhi ho #workoutmissnaho ��
    Video kaisa laga sabhi ko?
    Like kar dena agar acha lage too ��

  • To be honest this list sounds like it was made by anti male women. One needs to be careful about what they read or watch… there is a war on men as crazy as it sounds and these people literally dont want men getting ahead in anything in life. Look at GQ magazine… it is run by women and women authors and they are extreme leftists who dont have your best interest at heart.

  • Be careful with fish, specifically non white fish due to higher fat. Not arguing if it is good or bad fats, but there are a lot of fats, which can easily exceed your daily caloric intake especially when having whole eggs in your diet. White fish is a great alternative, unless you aim for higher fats. Tuna has no fat (in water), is also a great alternative to Salmon.

  • How much should it cost? Also, what Doctors do I go to that I can go to to get the reasonable price.

    I need TRT ASAP. I have struggled w drug addiction and FINALLY have quit!!!! But my testosterone is extremely low and it will help me stabilized my testosterone bc it’s literally alarming low

  • Here, stick this in your pipe and smoke it. I never get the flu and guess what, I never get the flu. Yet my wife does get the flu from time to time and guess what, she gets an annual flu shot.

  • REMEMBER 1976 SWINE FLU VACCINE SCAM!!!! Expect very aggressive commercials soon! Forgotten history has its way to revive! Be cautious! This is madness!

  • If vaccines are so safe, then why do they not have any liability protection? Sounds like they are not that safe according to the manufacturers….Caveat Emptor.