Discussing how to get muscle in 5 levels of increasing intricacy.
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In this video I’m describing how to construct muscle in 5 levels of increasing trouble from Noob to Pro. The very first level covers the fundamentals: you require to raise and consume protein. Level 2 goes one layer much deeper covering progressive overload and everyday protein consumption (just how much protein daily?). Level 3 covers effort, training volume, strength, workout choice and frequency. Level 4 gets more granular, explaining precisely what triggers muscle development through a crucial examination of the three-factor design (mechanical stress, muscle damage and metabolic tension). On this level, we resolve concerns like “what function does pain play in hypertrophy?” and “just how much is the pump driving muscle development?” Level 5 is a deep dive into the biochemistry of muscle development: the physiological effects of stress, amino acids (leucine, EAAs) and testosterone.
0:00 – Presenting the levels.
0:30 – Level 1: Noob.
1:25 – Level 2: Amateur.
4:23 – Level 3: Typical.
10:03 – Level 4: Elite.
15:50 – Level 5: Pro.
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Recommendations:.
Overall Daily Protein Target:.
https://pubmed.ncbi.nlm.nih.gov/28698222/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/.
Training Volume:.
https://www.strongerbyscience.com/the-new-approach-to-training-volume/.
Training Strength:.
https://pubmed.ncbi.nlm.nih.gov/29564973/.
Training Frequency:.
https://pubmed.ncbi.nlm.nih.gov/30558493/.
Rest Durations: https://www.youtube.com/watch?v=NR94rNsArv0.
Pace: https://www.youtube.com/watch?v=TQxMvpe2lQ8.
Strength Methods: https://www.youtube.com/watch?v=Ri0v5-osLCQ.
Systems of Muscle Hypertrophy:.
https://pubmed.ncbi.nlm.nih.gov/20847704/.
Muscle Damage:.
https://pubmed.ncbi.nlm.nih.gov/30335577/.
https://pubmed.ncbi.nlm.nih.gov/29282529/.
* Footnote on Metabolic Tension:.
While I personally believe it makes one of the most sense, it really isn’t completely clear if much shorter pause carry out in reality boost metabolic tension compared to longer pause. For instance, this research study (https://sites.kowsarpub.com/asjsm/articles/57500.html) discovered that blood lactate levels increased likewise throughout a full-body exercise when resting either 30, 60, or 120 seconds in between sets. Still, because this research study just determined lactate levels and not H+, hypoxia, phosphate, and so on. I believe the presumption that much shorter pause would cause more metabolic tension (through increased tiredness) is nevertheless a sensible presumption in the lack of direct empirical information.
* Footnote on BFR:.
Some may argue that BFR does really improve muscle hypertrophy, nevertheless, if that impact exists, metabolic tension hasn’t been revealed to be the primary causative aspect. Plus, BFR just appears to enhance hypertrophy if the training approaches are suboptimal (both lightweight and far from failure).
Blood Circulation Constraint:.
https://pubmed.ncbi.nlm.nih.gov/30694972/.
Costameres:.
https://pubmed.ncbi.nlm.nih.gov/12556452/.
Titin:.
https://pdb101.rcsb.org/motm/185.
Filamins:.
https://www.mdpi.com/2411-5142/1/1/90.
Hypertrophy Stimuli and Sensing Units:.
https://pubmed.ncbi.nlm.nih.gov/30335577/.
mTOR:.
https://www.rcsb.org/3d-view/5FLC.
Sarcoplasmic Hypertrophy:.
This video was influenced by the “5 Levels” series on Wired: https://www.youtube.com/channel/UCftwRNsjfRo08xYE31tkiyw.
Useful video:.
https://www.youtube.com/watch?v=voMnQr7sfmk.
Music:.
Insolvent Beats:.
https://www.youtube.com/channel/UCr4OlbPX24EjWIniK7tj0VA.
Composed by me.
Modified by me.
Recorded by Daniel Cooper, Stephanie Buttermore and me.
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their aid!
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Disclaimers: Jeff Nippard is not a physician or a physician. Constantly seek advice from a doctor prior to beginning any workout program. Usage of this details is strictly at your own danger. Jeff Nippard will not presume any liability for direct or indirect losses or damages that might arise from using details included in this video consisting of however not restricted to financial loss, injury, health problem or death.
