How I Built Muscle FAST (Using New Research)
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Date: 2023-05-21
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Comments and reviews: 15
Jahayra
Thank you for this! This is exactly what I needed to hear before going back to the gym this week. Intuitively I feel like I knew I needed to do what you've said in your videos. For starters, I learned from you about working in that stretched position and I've seen amazing gains in my arms, like my triceps, because of it. Seriously, thank you for that video when you dropped it
Additionally, like yourself, I'm a huge fan of progressive overload but I also know how well defined and strong some parts of my body were because I needed form to be perfect to avoid injury. So that meant going a little lighter but over time it really helped my strength and muscle mass gains overall. Recently, I've been thinking of pulling back some weight and to do it in combination with the stretch principle you mentioned. However, I was concerned that the regression would slow me down and I've been hesitant to change it up for weeks now. Thank you for reassurance that it won't.
That said, having that mindset to push further I know was something I've been missing when it comes to putting on enough mass on my legs. I know I could do more so I try my best to push to that because i know how well it's worked for my arms. However, I'm not sure if every set needs to be that way so that's where i felt stuck. Sometimes I push to failure for the last 2-3 sets because three first set feels like a warm up (hence why I always lean to progressive overload. But by the 3rd set I can't do it with good form anymore. By then it converts into a drop set where I finish off with a lighter weight. I don't like to do this often because usually what I need is a drop in weight of 1-3 lbs, not 5-10 like the typical weights at the gym. At home I can manage that by taking off plates. I often aim for 10-12 reps for most exercises but once it's too hard I aim for 6-8 if possible (especiallyat the gym. I don't know if I'm doing it right, but I'd rather try harder with the heavier weight than drop too low with a lighter one just to finish the set. If anyone has an opinion/ suggestion on this I'd be happy to hear it.
Which reminds me of your tip about mindset, it truly is that way for me! Sometimes it is just like you said, closing your eyes and focusing, playing out in one's mind good form, preparing the necessary muscles to fire and then opening one's eyes and just explode. It truly helps! If I catch myself looking in the mirror I look so intense and intent on what I'm doing that I might look a little crazy haha but I don't care (and it's kinda fun rawr lol. I need focus when I'm at the gym, I can't allow myself to think too much on anything else. So I totally get it.
Lastly, that lean bulk, ah, it's like you're in my head. I was worried about the increase in fat that I so proudly lost. But my trainer a while back warned me that in order to gain more muscle I'll likely see an increase in fat. And although I knew it would come and my current bf% percentage is still low, for someone no longer in their 20s and muscle gain is slower, it did worry me. Trusting the process is really scary right now! However, thankfully my visceral fat has dropped back down, my muscle mass is SLOWLY increasing, EXACTLY as you said, and it's all moving in the right direction but it feels so delicate. Ultimately, gaining muscle mass is what matters to me right now and I needed that reminder. But ah, the timing of this video. Thank you so much for your words and your videos, it gives me strength! (Pun might as well be intended )
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Thank you for this! This is exactly what I needed to hear before going back to the gym this week. Intuitively I feel like I knew I needed to do what you've said in your videos. For starters, I learned from you about working in that stretched position and I've seen amazing gains in my arms, like my triceps, because of it. Seriously, thank you for that video when you dropped it
Additionally, like yourself, I'm a huge fan of progressive overload but I also know how well defined and strong some parts of my body were because I needed form to be perfect to avoid injury. So that meant going a little lighter but over time it really helped my strength and muscle mass gains overall. Recently, I've been thinking of pulling back some weight and to do it in combination with the stretch principle you mentioned. However, I was concerned that the regression would slow me down and I've been hesitant to change it up for weeks now. Thank you for reassurance that it won't.
That said, having that mindset to push further I know was something I've been missing when it comes to putting on enough mass on my legs. I know I could do more so I try my best to push to that because i know how well it's worked for my arms. However, I'm not sure if every set needs to be that way so that's where i felt stuck. Sometimes I push to failure for the last 2-3 sets because three first set feels like a warm up (hence why I always lean to progressive overload. But by the 3rd set I can't do it with good form anymore. By then it converts into a drop set where I finish off with a lighter weight. I don't like to do this often because usually what I need is a drop in weight of 1-3 lbs, not 5-10 like the typical weights at the gym. At home I can manage that by taking off plates. I often aim for 10-12 reps for most exercises but once it's too hard I aim for 6-8 if possible (especiallyat the gym. I don't know if I'm doing it right, but I'd rather try harder with the heavier weight than drop too low with a lighter one just to finish the set. If anyone has an opinion/ suggestion on this I'd be happy to hear it.
Which reminds me of your tip about mindset, it truly is that way for me! Sometimes it is just like you said, closing your eyes and focusing, playing out in one's mind good form, preparing the necessary muscles to fire and then opening one's eyes and just explode. It truly helps! If I catch myself looking in the mirror I look so intense and intent on what I'm doing that I might look a little crazy haha but I don't care (and it's kinda fun rawr lol. I need focus when I'm at the gym, I can't allow myself to think too much on anything else. So I totally get it.
Lastly, that lean bulk, ah, it's like you're in my head. I was worried about the increase in fat that I so proudly lost. But my trainer a while back warned me that in order to gain more muscle I'll likely see an increase in fat. And although I knew it would come and my current bf% percentage is still low, for someone no longer in their 20s and muscle gain is slower, it did worry me. Trusting the process is really scary right now! However, thankfully my visceral fat has dropped back down, my muscle mass is SLOWLY increasing, EXACTLY as you said, and it's all moving in the right direction but it feels so delicate. Ultimately, gaining muscle mass is what matters to me right now and I needed that reminder. But ah, the timing of this video. Thank you so much for your words and your videos, it gives me strength! (Pun might as well be intended )
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Hicoteo
Fantastic video!
I've always trained full body 3x/week and take the last set to failure. However, now that I'm 58 I can only do that for three weeks and I'm burned out. Sometimes I need to take a week or more off to recover. But, thanks to the time this recovery time I get more gains then some younger guys.
The stretch technique has definitely helped. I'm going to tweak my workout by reducing weight and focus on quality and stretch in the following weeks.
Thanks Jeremy.
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Fantastic video!
I've always trained full body 3x/week and take the last set to failure. However, now that I'm 58 I can only do that for three weeks and I'm burned out. Sometimes I need to take a week or more off to recover. But, thanks to the time this recovery time I get more gains then some younger guys.
The stretch technique has definitely helped. I'm going to tweak my workout by reducing weight and focus on quality and stretch in the following weeks.
Thanks Jeremy.
reply
sciencensorcery
The tricky part for me is figuring out where failure/close to failure is not only in relation to that set, but the workout overall. Yeah, maybe I can push myself a few more here, but is that going to keep me from being able to do the whole rest of the workout at the level I did previously (let alone progressing it? If you have any tips on gauging this while you're inside the workout that would be an awesome video!
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The tricky part for me is figuring out where failure/close to failure is not only in relation to that set, but the workout overall. Yeah, maybe I can push myself a few more here, but is that going to keep me from being able to do the whole rest of the workout at the level I did previously (let alone progressing it? If you have any tips on gauging this while you're inside the workout that would be an awesome video!
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bc
If you are an advanced lifter such a Jeremy to gain 20lbs in 6 months he was either in a caloric deficit this whole time and then started eating enough to grow but still 20lbs in 6 months? I like and respect this guy but I'm callin BS. I'm thinkin he hopped on a test cycle and tryin cover it with this new research just my opinion from over 20yrs lifting and yea I use gear lol
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If you are an advanced lifter such a Jeremy to gain 20lbs in 6 months he was either in a caloric deficit this whole time and then started eating enough to grow but still 20lbs in 6 months? I like and respect this guy but I'm callin BS. I'm thinkin he hopped on a test cycle and tryin cover it with this new research just my opinion from over 20yrs lifting and yea I use gear lol
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Younes
Jeremy i feel dispointed caus i left the gym for a several months and trying to back every time i begin serious and trying to reach back what i lost i cant do it because i dont have motivation + my metabolism is realy fast and am skinny and i cant eat alot so i fails what can you recommend for this cases and how can i deal with the appetit issue
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Jeremy i feel dispointed caus i left the gym for a several months and trying to back every time i begin serious and trying to reach back what i lost i cant do it because i dont have motivation + my metabolism is realy fast and am skinny and i cant eat alot so i fails what can you recommend for this cases and how can i deal with the appetit issue
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Osh
If you wanna bulk up you just eat more it'll translate in more power in the gym therefore more gains. In his case he seemed to eat less than he should cos he had to drop the weights down, but if he just upsized his food he'd be gaining muscle as well.
Its three variables that works always synergistically, food, strength or power and size.
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If you wanna bulk up you just eat more it'll translate in more power in the gym therefore more gains. In his case he seemed to eat less than he should cos he had to drop the weights down, but if he just upsized his food he'd be gaining muscle as well.
Its three variables that works always synergistically, food, strength or power and size.
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Vishal
You are absolutely true brother. I used to train 6 days a week with no increase in strength and increased fatigue. once I dropped it from 6 days to 4 days my recovery shooted up, my strength shooted up, my muscle increased. I then understood to Just listen to your body not the bookish number of fixed sets to increase muscle.
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You are absolutely true brother. I used to train 6 days a week with no increase in strength and increased fatigue. once I dropped it from 6 days to 4 days my recovery shooted up, my strength shooted up, my muscle increased. I then understood to Just listen to your body not the bookish number of fixed sets to increase muscle.
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Adam
Great video Jeremy. I have done the same thing, but over the last month - less volume and higher intensity. Before I found that I could easily do 25 30 sets for my chest, but now just doing 12-14 sets a week with more sets to failure, my progress is a lot more consistent. Also, not feeling like a need a deload is great too!
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Great video Jeremy. I have done the same thing, but over the last month - less volume and higher intensity. Before I found that I could easily do 25 30 sets for my chest, but now just doing 12-14 sets a week with more sets to failure, my progress is a lot more consistent. Also, not feeling like a need a deload is great too!
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lil
i'm quite experienced and i appreciate the knowledge in this video. what i don't aprpeciate is you claiming you haven't been taking PEDs. bro why you felt the need to lie about this? anyway. To maximize growth, i think we all know deep down what we should do for that but we don't do it. add reps with less and less weight
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i'm quite experienced and i appreciate the knowledge in this video. what i don't aprpeciate is you claiming you haven't been taking PEDs. bro why you felt the need to lie about this? anyway. To maximize growth, i think we all know deep down what we should do for that but we don't do it. add reps with less and less weight
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David
The preacher curl led to almost 150% more growth. No. It led to 50% more growth. The key word here is more. You make the same mistake in the graphics when talking about the tricep extensions.
50% more means 150% as much.
150% more means 250% as much.
0% more means exactly the same.
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The preacher curl led to almost 150% more growth. No. It led to 50% more growth. The key word here is more. You make the same mistake in the graphics when talking about the tricep extensions.
50% more means 150% as much.
150% more means 250% as much.
0% more means exactly the same.
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Cenot4ph
Ive also changed to lighter and full range of motion, it really works.
The only thing i do different here is the diet, im full keto with primarily animal foods. The adaptation is definitely a challenge, my energy so far has suffered
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Ive also changed to lighter and full range of motion, it really works.
The only thing i do different here is the diet, im full keto with primarily animal foods. The adaptation is definitely a challenge, my energy so far has suffered
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Ecoder
all the information he has given is well knowns in the 60s, 70s by old schoold BB, all this guy is doing is using modern presenation to bring them on video.
thanks for collecting this old schools tips and share them with new players.
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all the information he has given is well knowns in the 60s, 70s by old schoold BB, all this guy is doing is using modern presenation to bring them on video.
thanks for collecting this old schools tips and share them with new players.
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MegaTreeBark
You forgot to add the link to the video at the end. Poor Jeremy just pointing at nothing. Poor me, searching for the video that isn't there. My faith in the world is based on science based fitness info why would you do this to me?
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You forgot to add the link to the video at the end. Poor Jeremy just pointing at nothing. Poor me, searching for the video that isn't there. My faith in the world is based on science based fitness info why would you do this to me?
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Devil
One group did 4 sets of 12 and another one trained till muscular failure. Well you already know the answer. Imo do whatever feels the best and hits targeted muscle and train close to failure ( rpe 8-9 maybe 9. 5 once in a while)
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One group did 4 sets of 12 and another one trained till muscular failure. Well you already know the answer. Imo do whatever feels the best and hits targeted muscle and train close to failure ( rpe 8-9 maybe 9. 5 once in a while)
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James
For the same reason I stopped preacher curl and started doing inclined curls, just because I can fully stretch my biceps. After years of no growing, my biceps start growing again. After 3 months, it is significantly bigger.
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For the same reason I stopped preacher curl and started doing inclined curls, just because I can fully stretch my biceps. After years of no growing, my biceps start growing again. After 3 months, it is significantly bigger.
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