How To Train For Pure Muscle Growth (Science Explained)
video description
Date: 2023-10-30
Related videos
Comments and reviews: 16
BoniBon
Right now I'm 91 kg 184 cm
Been working out on and off for about a year straight now (started working out since HS but on and off mostly)
Lost some weight and mass. My lifts have improved but not so much
My form is mehh
Bench press 80 kg 4-6 reps (can probably do more but I'm afraid the barbell gonna fall )
Deadlift in smith machine 120 kg 3-4 reps
Squat 70 kg 6 reps( I can't sit properly )
I have a skinny fat type of physique, IM not skinny but most of the fat is in my belly/lovehandles.
My goal is to be 100 kg with a strogman physique, be big but also have some abs when I flex.
My food intake is garbage, i also don't meet the requirements for protein.
I'm wish I was doing better progress.
Anyone know abs/core exercises that grow the size of the muscle not burn fat
reply
Right now I'm 91 kg 184 cm
Been working out on and off for about a year straight now (started working out since HS but on and off mostly)
Lost some weight and mass. My lifts have improved but not so much
My form is mehh
Bench press 80 kg 4-6 reps (can probably do more but I'm afraid the barbell gonna fall )
Deadlift in smith machine 120 kg 3-4 reps
Squat 70 kg 6 reps( I can't sit properly )
I have a skinny fat type of physique, IM not skinny but most of the fat is in my belly/lovehandles.
My goal is to be 100 kg with a strogman physique, be big but also have some abs when I flex.
My food intake is garbage, i also don't meet the requirements for protein.
I'm wish I was doing better progress.
Anyone know abs/core exercises that grow the size of the muscle not burn fat
reply
David
An excellent summary incorporating the latest science on how to build muscle. It increasingly looks like EMG studies are worthless as a tool for predicting hypertrophy, the stretched position is more important than the contracted position for hypertrophy, irrespective of the higher EMG scores that the contracted position elicit. The study on training to failure throws a bone to those who swear by 'one set' high intensity training, but the evidence shows that the situation is more complex than that, as volume is a way of introducing added tension which is the primary driver of hypertrophy.
reply
An excellent summary incorporating the latest science on how to build muscle. It increasingly looks like EMG studies are worthless as a tool for predicting hypertrophy, the stretched position is more important than the contracted position for hypertrophy, irrespective of the higher EMG scores that the contracted position elicit. The study on training to failure throws a bone to those who swear by 'one set' high intensity training, but the evidence shows that the situation is more complex than that, as volume is a way of introducing added tension which is the primary driver of hypertrophy.
reply
David
Just pre-ordered. I'm in the midst of Jeff's Ultimate PPL right now but I like the sound of more emphasis on machines (cables are already pretty central in his PPL.
Anyone have any recommendations for in-gym tracking? I want an (android) app. I'm currently putting a lot of time typing the PPL info into Simple Workout. It is great once you have the routines in, but it takes a while.
Is using excel on the phone the way you actually use this in the gym?
reply
Just pre-ordered. I'm in the midst of Jeff's Ultimate PPL right now but I like the sound of more emphasis on machines (cables are already pretty central in his PPL.
Anyone have any recommendations for in-gym tracking? I want an (android) app. I'm currently putting a lot of time typing the PPL info into Simple Workout. It is great once you have the routines in, but it takes a while.
Is using excel on the phone the way you actually use this in the gym?
reply
Sekai
on the point of progressive overload by adding reps, if I do three sets for an exercise where in the first set I stop at 2 reps shy of failure and on the second set 1 rep shy of failure, and then on the third set I go all the way to 0 RIR, shouldn't I be adding reps automatically over time without even thinking about it? without even counting?
reply
on the point of progressive overload by adding reps, if I do three sets for an exercise where in the first set I stop at 2 reps shy of failure and on the second set 1 rep shy of failure, and then on the third set I go all the way to 0 RIR, shouldn't I be adding reps automatically over time without even thinking about it? without even counting?
reply
Matt
For whatever reason no matter how much I stretch on dumbell bench press I only feel the stretch in my shoulders, and not in a good way. I never feel any stretch, get any pump or any soreness in my pecs. I've tried more weight fewer reps and lighter weight more reps but I can't seem to get anywhere with it.
reply
For whatever reason no matter how much I stretch on dumbell bench press I only feel the stretch in my shoulders, and not in a good way. I never feel any stretch, get any pump or any soreness in my pecs. I've tried more weight fewer reps and lighter weight more reps but I can't seem to get anywhere with it.
reply
Brett_hough_
Saying tension is the primary factor of muscle growth is like saying water is the primary factor of creating an ocean. Sure am glad we are making these groundbreaking discoveries in bodybuilding science. Seems new science is just constantly debunking old science these days.
reply
Saying tension is the primary factor of muscle growth is like saying water is the primary factor of creating an ocean. Sure am glad we are making these groundbreaking discoveries in bodybuilding science. Seems new science is just constantly debunking old science these days.
reply
zacper
So should I progressive overload each WEEK or each WORKOUT? You say weekly, which works for me, but I hit each body part twice a week, so should I hit them twice a week at 3x10 and next week do 3x11, or do 3x10 for my first workout of the week and for the second one do 3x11?
reply
So should I progressive overload each WEEK or each WORKOUT? You say weekly, which works for me, but I hit each body part twice a week, so should I hit them twice a week at 3x10 and next week do 3x11, or do 3x10 for my first workout of the week and for the second one do 3x11?
reply
Tokyo
Something I've never understood. Say if I do 3 sets of pulldowns on same weight. First two sets I go to failure. Let's say 8 reps. Third set I go to failure. Let's say 6 reps. Is that less effective than doing RPE 8 at 6 rep, 6reps and then 8 to failure?
reply
Something I've never understood. Say if I do 3 sets of pulldowns on same weight. First two sets I go to failure. Let's say 8 reps. Third set I go to failure. Let's say 6 reps. Is that less effective than doing RPE 8 at 6 rep, 6reps and then 8 to failure?
reply
clamum
Great stuff Jeff. Gonna have to pick this program up. I'm definitely way more interested in hypertrophy training than strength. Getting stronger for me is just a side benefit. 10/10 would bro Jeff again
reply
Great stuff Jeff. Gonna have to pick this program up. I'm definitely way more interested in hypertrophy training than strength. Getting stronger for me is just a side benefit. 10/10 would bro Jeff again
reply
Ventus
Been watching your vids for a long time now, and I do use your tips in my training. It's about time I buy my first program even just to support your amazing free work. Thx jeff, you are the best.
reply
Been watching your vids for a long time now, and I do use your tips in my training. It's about time I buy my first program even just to support your amazing free work. Thx jeff, you are the best.
reply
Sudani
I can't understand why you're not focusing on the rest between sets it's as important as doing the set and 1 min rest is not enough for big muscles and can lower your set quality by alot
reply
I can't understand why you're not focusing on the rest between sets it's as important as doing the set and 1 min rest is not enough for big muscles and can lower your set quality by alot
reply
Nicholas
Step 1) unless your income comes from muscle building, just avoid hurting yourself and incrementally increase weight/sets.
There is no step 2.
reply
Step 1) unless your income comes from muscle building, just avoid hurting yourself and incrementally increase weight/sets.
There is no step 2.
reply
Peter
First time I've seen you, good video informative but looking at your delts its obvious that your on ped's. It that something you've discussed?
reply
First time I've seen you, good video informative but looking at your delts its obvious that your on ped's. It that something you've discussed?
reply
Bearded
wanted to click at the end, but no link appeared - maybe a technical issue? no worries Jeff my man, I'll go do it the old fashioned way!
reply
wanted to click at the end, but no link appeared - maybe a technical issue? no worries Jeff my man, I'll go do it the old fashioned way!
reply
Grudgie
At some point research we show that farmer strength is king and that body building is the most narcissistic thing a human can do.
reply
At some point research we show that farmer strength is king and that body building is the most narcissistic thing a human can do.
reply
David
I have been running the fundamentals program for two years, this is going to be a great next phase in my training. Thank you Jeff!
reply
I have been running the fundamentals program for two years, this is going to be a great next phase in my training. Thank you Jeff!
reply
Add a review, comment
Other channel videos
