The 4 Pillars for Fastest Muscle Growth. [8 Studies]

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Note: The information provided in this study analysis is limited to the subject and outcomes detailed in the study analyzed [For example: “Consuming sugar (subject) raises insulin (outcome).”] and is not meant to be an all-encompassing education on every health outcome of the subject (unless otherwise stated). I welcome all respectful critique of the study as I may have missed a key detail that you may catch; if that is the case, I will make an ‘Amendment’ to the video and credit you (thank you for making science knowledge better!).

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#musclegrowth #bodybuilding #bodybuildingmotivation

[Physionic]

Hope this is informative. Of course, there's much more nuance that can be applied, but I think this offers a good foundation on the main things to focus on at the beginning and onward.

[d_]

Summary:
Volume: 10+ sets per week per muscle group.
Repetions: For muscle growth, heavy weight with fewer repetions.
Intensity: A range from 3-4 reps from failure to absolute failure.
Progression: Incrementally increase volume over time.
Thank you for this, it is very helpful. Nice to see some actual data on this topic and not just bro science. Looking forward to the nutritional vid that you mentioned, loosing fat is my achilles heel. Or maybe I'm not counting calories correctly.

[TheMacster]

73 years old. 4 sets per muscle group. 4th set to failure or close to it. 1st set 10 reps at around 30 to 40% of previous session’s 4th set. 2nd set 8 reps at around 40 to 50%. 3rd set 6 reps at around 50 to 60%. 3 days rest between sessions. I manage to increase my max weight and/or reps (slightly) on nearly every muscle group every session. Take creatine daily. Lifting for around 6 months, although I’d been doing it sporadically for years before I retired.

[subotnai]

OUR BOY IS 6'6"?? He has to have a camera holder perched on a sky scraper

[bongo]

Your narration is surprisingly stable and hearable without any phonetic or temporal distortions at 1.5x the playback speed :)

[pabloventos]

Didn't know Physionic was a BEAST... Great content, we really appreciate it!

[noggivelasquez]

this video is gold. After lifting weights with no/very small gains for years I applied these principles and got good results.
It's crazy how all (or at least most of) these "fitness influencers" fail to communicate the core principles to their audience.

[loganmedia]

Once I hit my 50s it started taking 3-4 days for muscles to recover. Back in my 20s I could train every second day. I also have to be extremely careful about increasing the load.

[KlavierKannNichtMehr]

My only caveat is the problem with starting in older age. There is the danger of provoking a hernia which means imho that there should be some sort of correlation study done with age and injury sustained through weight lifting. It is all very well when you are young, but I started from zero at the age of 72, so I am very cautious about going full blast. Indo now after 7 months lift heavier weights, and I completely recommend resistance training. I really wish that there was more in depth info for people starting later in life. Love your channel, good information.

[trentriver]

OK - Been doing this for 57 years - turn 70 this year. Most of what you spoke to I learned through trial and error as much of the research was not there 40-50 years ago. You gave all great advice. If I were to give my younger self advice it would be to stick to 5-6 reps max and 4-5 sets max per workout per muscle group. Here is why - higher reps wear out the joints. Your goal is to get the muscle growth but by the time you get to my age, still have hips and shoulder joints. Thanks again. PS - BTW - 5'8", 175 lb, can bench 235. BMI is high, but heavily muscled as well ... cheers.

[EduardQualls]

This is a very good presentation. As someone whom another gym member called "Jack" because he had misheard others saying that I was _jacked_ (and someone trainers sometimes ask for advice), I offer some other points, which deal with optimizing _volume_ and results. 1) *The most important "muscle" you're training is your brain.* Visualization of results is one of the most important things you can do, not just to stay on track and inspired, but because it is the brain itself that directs muscle growth, and mental imagery actually changes how it will direct your body's development. 2) *There's no such thing as a "face scrunch"!* Screwing up your face and clenching your jaws takes blood flow, intensity (and the brain's attention) away from the muscles you're actually working on, and undermines your effort. 3) *Protect your joints.* Don't ever do an exercise in such a way that you lock the joint(s) central to that exercise: put the work solely on your muscles. That is, never lock your elbows or your knees, because doing so transfers the workload to your skeleton, and can tear up your cartilage, resulting in "weight-lifters' arthritis." 4) *It's called "weight lifting, " but "weight putting down" is just as important.* If at the end of a set, you have to throw the weights, or slam the stack on a cable machine, you're robbing yourself of "volume, " _either_ by doing too much weight, _or_ by just trying to draw attention to yourself: either way, everyone will think you're either incompetent or juvenile. 5) *Slow the hell down.* You're not in a race with gravity, and the faster you do a rep, the less (or worse) your results will be. 6) *Leave your ego at the gym door.* You're competing with yourself, not with anyone else there: remember your self-visualization. A written workout plan/diary can help you compete with yourself—with your past—to maximize your productive volume. And, it puts your progress right there, in front of you.

[sjmiller]

Have a similar weight & muscle gain experience. Weighed abt 165lbs at 18. Height 6ft 3in. Began lifting free weights in college. Very intimidating to start. Was skinniest guy in weight room by far. Knew a little, but not very much. Worked out 3 to 4x/wk. Worked legs, but primarily upper body. Was running 2 to 4 miles 3x/wk. Didn't like running. Began eating 4x/day. Also took B Vitamins. Was using sets of 20 reps by 3x. Did that for maybe 3mos. Another lifter suggested fewer reps at higher weights. Changed to 12 reps. At one point, didn't allow enough recovery time. Developed a low grade fever along with severe muscle soreness. Topped out at 215lbs after abt 18mos. Lifted regularly until abt age 32. Switched to distance swimming. Lifted less wgt, less often. Wgt has stabilized at 205lbs. Have swum for decades. Resting pulse is abt 44 to 48. Sleep very well. Feel very well. Body looks good. When younger, some women commented favorably upon my fittness. It's been an overall bonus. Today I lift lighter weights only for tone; less for strength. Strongly suggest a fittness regime. 🤔🤔🤔😁

[HaraldEngels]

During the last 45 years I am on and off with fitness training. When I was young I had no issues to train 4 times a week. Nowadays I get best results with training specific areas twice a week. That reduction gives me enough time to recover and increases significantly my will-power to train close to failure.

[RyanonBasss]

revisiting this video a year later. your stuff is THE best

[JohanFitFoodie]

Definitely need to improve my volume in the gym, great insights here! Thanks from a fellow Swedish YouTuber in Beijing 🌆🏯😊

[seattlegrrlie]

From everything I've read, watched, and experienced... it seems like the absolute best is to do some at lower weight and higher rep, then another pushing that weight up while doing lower reps. By incorporate both techniques, you gain strength over time while improving recovery. Kinda like hiking switchbacks... you get further up the hill if some of your work isn't as hard

[RobinOm]

Very informative / educational! I like your natural humor that you were infusing along the way. It 'humanizes' these types of deep-dive, academic videos .. continue the humor where it seems to naturally fit and complement your topics!

[jld]

My opinion on the intensity/volume equation is that with a heavy weight you recruit more fibers to fire, with lower intensity you recruit less fibers but when they get tired in order to continue the set other fibers get involved.

Now to grow, fibers need to be active during a minimum amount of time. That's why the 1 rep max doesn't result in much growth even when recruiting the maximum amount of fibers.

Conclusion : you have to find the weight recruiting enough fibers during enough time under tension and that may be very personal because whe don't all have the same type and amount of fibers for all different muscle groups.

[Xinkgs]

20 to 30mins 5 days a week moderate intensity and you will be good to go for the rest of your life.

[georgesiere]

Great info. In fact I think it's time to summarize all these videos and publish a book (kinda like Dr. Greger's "how not to die").