• Vehicles • Fashion • Recipes • Blogs • Hunt • Travels • Sport • Fun • Handmade • IT • Education
Mini-Games
x

x
zakruti.com » Sport, fitness, workout » Jeremy Ethier
How to Hack Muscle Growth in 2024 (NEW RESEARCH)

How to Hack Muscle Growth in 2024 (NEW RESEARCH)

FBTwitterReddit

video description

Rating: 4.5; Vote: 2
Want to learn how to build muscle most effectively Good news: I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research on muscle growth, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. Without further ado, here’s the best way to build muscle. So, when it comes to how to build muscle, the first piece of the puzzle is exercise selection. Dr. Mike Israetel provided his insight. He says the number of exercises to build muscle you should have in your plan for muscle growth is something like 2 to 4 per muscle. He also emphasizes that you shouldn’t change exercises every week. Instead, you should only switch things up if your exercise is hurting your joints, it's boring you, et cetera, and there are other good candidates around. Dr. Brad Schoenfeld then came in to explain volume and frequency. On the number of sets needed to optimize hypertrophy: it’s somewhere in the range of 10-20 sets per muscle group weekly. However, there may be a benefit to specialization cycles where high volumes can be beneficial for a given muscle group. Beginners should not be focusing on volume for hypertrophy. The first several months should just be focused on learning your movement patterns and very basic type routines. There does seem to be a modest hypertrophy benefit in training a muscle more than once a week when you exceed 8 to 10 sets per muscle or more per week. Brad recommends an upper lower split. As for how heavy you should lift and the rep range you should use to build muscle, Daniel Plotkin says that for most people, between 5 and 15 reps, which is usually a moderate load. Then, during each set, apply a progressive overload technique called double progression. This is where you focus on increasing your reps before adding more weight. For example, if you can do 8 reps with a certain amount of weight, aim to do more reps with that same weight the following week. Keep going until you get to 12 reps per set, which is when you should you consider adding a small amount of weight, continuing the process. And on whether training to failure is truly the best way to gain muscle, Josh says although training to failure may lead to more growth when you look at just 1 set in isolation, it also creates more fatigue. That’s why he recommends training 2 to 3 reps in reserve for all your sets except for the last set, where you'd just take it all the way to failure. Dr. Milo Wolf then shares a hypertrophy hack: lengthened partials, which seem to produce more, or at the very least, the same amount of hypertrophy than a full range of motion. He recommends instead of doing a full range of motion on a given exercise, try using about 50% or about half reps in that lengthened position. Now, it’s time to learn more about the other half of the how to build muscle equation, nutrition. Dr. Eric Helms explains calorie intake. Basically, you want to scale your calorie surplus and your rate of weight gain to your experience level. So if you're a beginner, gaining 2% of your body weight per month, which would roughly track with that 300 to 500 calorie surplus is a good idea. And then if you're an intermediate, probably something closer to 1% of your body weight per month is a decent target. That's probably gonna be between the 200 to 300 calorie surplus. And then if you are advanced, we're probably talking a 100 to 200 calorie surplus at most and gaining like 0. 5 to 1% of their body weight per month. Finally, Alan Aragon explains protein intake. Here’s what he says: of first importance, get total daily protein straight, which is 0. 7 to 1. 0 g/lb bodyweight, that's the cake. For the icing on the cake, spread it out relatively evenly over a minimum of 3 protein doses over the course of the day. As for the best protein sources, Alan recommends getting a mix of protein sources throughout the day.
Date: 2024-01-21

Comments and reviews: 20


Great video! Always appreciate your review of the literature and analysis of the research. I've applied a lot of your recommendations in my own program. Keep up the great work! Thanks for all you do.
To answer your question 13: 29 into the video about which training group will come out on top: Low volume, all sets taken to failure or high volume taken almost to failure I think it's going to depend on the demographics tested: age, body type, beginner vs veteran. Like Josh said, "It's tricky. " I'm sure it gets complicated.
My question for your team: If someone wanted to tone in one area of the body but bud in a different area of the body, Is it possible to put together a program like that, or would that hybrid scenario be counter-productive on the body
reply

Seems to me the best answer on failure and partials is -- A combination: first couple of sets close to failure. The last couple of sets all the way to failure. Also, I only use partials as a warm up, or as post-failure reps, or as a drop set. BTW, I've heard that a recent study shows that frequency of protein intake is not really import; only the total is important for muscle growth. Also, three eggs a day For some people it might increase test levels, but for others it also may increase LDL levels.
reply

Love this video. I only have some doubt about the calculator. I am 190 cm and weight 67. 5 kg now. I am eating 2800-3000 calories per day. In the beginning, I was growing really fast but after gaining 10 kg of weight, It became much harder and I saw no gain in the nex month at all. I train 3 times per week with full body workout. According to your calculator I should gain 0. 32 kg per week when I eat already 2650 kcal. But I experienced for myself that that number is to low for me. How is that possible
reply

The issue with the science based route is that it'll have you switch up your workouts every week before you even progress on them. One day they'll tell you that workout A is optimal, the next day, it's B but then they'll turn around and will tell you it was actually A all long and then indefinitely repeat the cycle with study after study. It's like the Spider-Man meme of where they all point at one another.
reply

One of the best sources of information out there. This video had NEW information and not the same old things rehashed over and over. Very professional and honest. Btw I knew you were a good guy when your mamma made a cameo and said your, I believe, fried rice was good. Your happiness was genuine. A man’s character is proven by his actions and not just words and that’s why I trust your advice
reply

I respect scientific research and data, cause it definitely can set you in the right direction. In theory. However if the specialist featured in this video cannot show at leat 5 people that their training principles have worked on in real life, it's all talk. The proof is in the pudding. Back up your data with real tangible visible results. Otherwise you're just guessing. PERIOD
reply

Great. I’m m 60, work out 3 to 4 times a week at home with some kettlebells and weights. My aim a year ago was to lose weight. I lost 12 kg doing a great rather low carb diet and regular divers exercise. My bodyfat is down to about 20. Goal is 18. Now it’s time to build more muscles respectively to focus more on strength training. This video will help. Thanks.
reply

When i train to absolute complete failure (ie, i will take a small pause so i can do a good form final push) it takes me 3 or 4 days to recover. It might be beneficial for me to work out a little less, recover faster and hig the weights a little more often. As to whats my prediction on whats best I would say a combination of the 2.
reply

5: 10 you guys forgot about abs neck and forearms. These are important muscle groups that shouldn’t be left out.
And before anyone says anything. I’m not talking about ab exercises to spot reduce fat, I’m talking about exercises to hypertrophy ab muscles because no abs are not solely made in the kitchen
reply

Studies with eggs are usually with people who have high cholesterol so adding a few eggs didn’t increase the cholesterol much as it was already high. Or they swap out one kind of animal food with cholesterol for another. Check out simnett nutrition and many other plant based guys making big gains.
reply

Funny how he mentioned the testosterone impact of dietary cholesterol yet didn’t talk about the negative blood impact of it. I think clean arteries are a bit more important than an extra pound of muscle but I’m not one of thousands of doctorates with completely differing beliefs
reply

This video might be your magnum opus. Been watching most of these featured scientists individually for a while now and your video delivered the exact same things I learned from many many hours of watching in just 20 min. Can't wait to share this one with my wife and friends.
reply

Nothing will change. Volume is king. So moderate to high volume at rpe 8 wins or maybe go all the failure but then take a deload week because it's nearly impossible to train all the way to failure and recover from it unless you're blessed with some kind of super genetics.
reply

Video Suggestion
How about considering a coach and then sharing your experience Research and Study stuff is all good and cool but maybe if you consider a coach then you might see better results You don't need to do that but it'd be awesome if you share your experience
reply

Need more content on the calves! hahah. I could see you used your own examples for videos when talking to Mike Esraetel, but when it came to calves you didn't use any of yours! Would love more knowledge on this as someone suffering from small calf syndrome: )
reply

So you cited research that states that there is no statistical difference between progressing with load vs progressing with weight. And literally next second you contradict the study by saying that one should add reps before adding weight. It adds confusion.
reply

JeremyEthier Great video! I learned a lot. Just wished when you talked to Dr. Eric Helms and Dr. Alan Aragon the topic of intermittent fasting would come up. Really would love the research of muscle building while doing intermittent fasting.
reply

This was brilliant, Jeremy. Absolutely the best video, minute for minute, on the subject of muscle growth. You are an absolute miracle for young lifters. You have my absolute respect for putting so much effort and passion into this one! -Gabo
reply

I'm pretty sure this covered everything I would want my clients to know. Crazy comprehensive but simple video here. Although I probably will still prioritize full ROM over lengthened partials training for the beginners.
reply

I would love more research focused on females and lifting. All the research is super helpful regardless but some of the studies mentioned here only studied men and won’t be as applicable to women in training.
reply
Add a review, comment






Other channel videos

12:53
What Happens After Taking Steroids For 30 Days (CONTROVERSIAL)
8:2
How to Get WIDER Biceps (Actually Works)
9:43
Targeting Belly Fat Is POSSIBLE! (New Study)
10:49
How to Build Muscle WITHOUT Bulking (NEW RESEARCH)
8:43
The ONLY 4 Ways to Build Muscle Faster
13:29
The #1 Diet to Lose Fat (FOR GOOD)
9:11
The #1 Workout That BLEW UP My Butt (3 Exercises)
23:27
How to Hack Muscle Growth in 2024 (NEW RESEARCH)
8:57
How to ACTUALLY Get Lean in 2024 (3 Simple Steps)
8:15
How to Unf ck Your Bench Press (5 Fixes)