How to Build Muscle Twice As Fast (ACTUALLY WORKS)
Summary
TLDRThis video script debunks common gym myths and offers four scientifically-backed methods to accelerate muscle growth: focusing on recovery through proper diet, adequate sleep, and stress management; working smarter by optimizing training techniques and choosing exercises that emphasize muscle stretch; pushing harder with increased workout volume and intensity; and a brief, tongue-in-cheek mention of steroids, which are not recommended due to health risks. The script emphasizes the importance of natural muscle building for long-term gains and satisfaction.
Takeaways
- 💊 Steroids are jokingly mentioned as a way to speed up muscle growth but are not recommended due to health risks.
- 🏋️♂️ Muscles actually grow during rest, not in the gym, where workouts only provide the stimulus for growth.
- 🍽️ Diet is crucial for muscle recovery and growth; consuming enough calories to maintain or slightly gain weight is ideal.
- 🥚 Protein intake is vital for muscle building; aiming for 0.8 grams of protein per pound of body weight is suggested.
- 💤 Sleep is as important as workouts for muscle growth; getting 7-9 hours of quality sleep can significantly impact muscle recovery.
- 🛌 Sleep quality impacts muscle growth; studies show better sleep leads to faster muscle gains compared to inadequate sleep.
- 🧘♂️ Stress management is key to recovery; prioritizing de-stressing activities can improve workout quality and recovery.
- 🏋️♀️ Training technique matters; controlling weight with a 2-8 second rep speed and full range of motion optimizes muscle growth.
- 🤸♂️ Exercises that challenge muscles more in their stretch position tend to lead to more growth, as supported by recent research.
- 📈 Increasing training volume can enhance muscle growth, with a sweet spot of around 10-20 weekly sets per muscle.
- 🚫 Pushing past the point of failure in sets can yield additional growth, but it's important to balance this with recovery capabilities.
- 💪 Working smarter, not just harder, is emphasized; combining proper recovery, technique, and exercise selection can speed up muscle growth naturally.
Q & A
What are the four scientifically proven ways to speed up muscle growth mentioned in the script?
-The script mentions improving recovery, working smarter, working harder, and using steroids as the four ways to speed up muscle growth. However, it strongly advises against using steroids due to health risks.
Why is recovery important for muscle growth according to the script?
-Recovery is important because actual muscle growth happens when you're at rest, not during the workout. Improving recovery helps to provide the body with the necessary energy and resources to grow bigger and stronger.
What role does diet play in muscle recovery and growth?
-Diet is crucial for providing the body with enough energy for workouts and the resources needed for muscle growth afterwards. Eating enough to maintain or slowly gain weight is ideal for maximizing muscle growth.
How much protein intake is recommended daily for muscle growth based on the script?
-The script suggests taking your body weight in pounds and multiplying it by 0.8 as the minimum target for daily protein intake to support muscle growth.
What is the significance of sleep in muscle recovery and growth?
-Sleep is vital as it aids in recovery and muscle growth. Studies have shown that inadequate sleep can lead to less fat loss and more muscle loss, while better sleep quality can accelerate muscle growth by about 30%.
How does stress impact muscle recovery and growth?
-High stress levels can hinder recovery and negatively affect workout performance, leading to slower muscle growth. Prioritizing stress reduction through activities like video games, meditation, or spending time with loved ones can help improve recovery.
What is the recommended training technique for maximizing muscle growth in each set according to the script?
-The script recommends controlling the weight, taking around 2 to 8 seconds to perform each rep, and using a full range of motion, especially during the stretch part of each exercise, to maximize muscle growth.
What is the role of exercise selection in muscle growth?
-Choosing exercises that challenge muscles more in their stretch position can lead to more growth. The script suggests that exercises which provide a better stretch can significantly enhance muscle development.
What does the script say about the relationship between training volume and muscle growth?
-The script indicates that increasing training volume by doing more than 10 weekly sets per muscle can lead to faster growth, but only up to a certain point, beyond which it may become counterproductive.
How does training intensity affect muscle growth according to the script?
-Training intensity, as measured by taking sets close to failure, can significantly increase muscle growth potential. Each additional rep beyond the fifth rep from failure can yield about 5% more growth.
What is the script's stance on using steroids for muscle growth?
-While acknowledging that steroids are the quickest and most effective way to gain muscle, the script strongly advises against their use due to the numerous health risks and side effects associated with them.
What additional resource is offered at the end of the script for those looking for a comprehensive fitness plan?
-The script offers a link to builtwithsize.com where viewers can take a quiz to create a personalized fitness plan designed to transform their bodies quickly.
Outlines
💪 Maximizing Muscle Growth: Recovery and Nutrition
The first paragraph emphasizes the importance of recovery and nutrition in muscle building. It debunks the myth that muscles grow in the gym, explaining that growth occurs during rest. The speaker suggests focusing on three main recovery areas: diet, sleep, and stress management. Diet is crucial as the body needs energy for workouts and resources to grow. Eating enough to maintain or slightly gain weight is recommended, with a daily calorie intake calculated based on body weight and activity level. Protein intake is highlighted as essential, with a suggested daily intake calculated as 0.8 times body weight in pounds. Sleep is portrayed as more beneficial than extra workouts, with studies showing that inadequate sleep can lead to muscle loss. Stress levels are also discussed as a factor affecting recovery, with the speaker sharing personal experiences and strategies for de-stressing.
🏋️♂️ Working Smarter and Harder: Training Techniques and Volume
The second paragraph discusses strategies for working out to build muscle faster. It starts by recommending controlled weight training with a focus on the stretch part of each exercise for maximum muscle growth. A list of exercises that emphasize the stretch position is provided. The paragraph then explores the concept of 'Brute Force' by increasing training volume, citing a 2017 meta-analysis that supports more growth with over 10 weekly sets per muscle. However, it warns against excessive volume beyond 20 sets per muscle, as it may become counterproductive. The speaker also talks about the benefits of training to near failure for additional muscle growth, but advises against combining high volume with high intensity due to recovery challenges. The paragraph concludes with a brief mention of steroids as a quick but risky method for muscle gain, suggesting that natural methods are more rewarding despite being slower.
Mindmap
Keywords
💡Muscle Growth
💡Steroids
💡Recovery
💡Diet
💡Protein
💡Sleep
💡Stress
💡Training Technique
💡Exercise Selection
💡Volume
💡Intensity
💡Failure
Highlights
Scientifically, there are four ways to speed up muscle building, debunking common gym myths.
Muscle growth occurs during rest, not in the gym, emphasizing the importance of recovery.
Improving diet is crucial for muscle growth, suggesting a calorie intake calculation based on body weight and activity level.
Protein intake is identified as a building block for muscles, with a recommended daily intake based on body weight.
Sleep is prioritized over extra workouts for muscle growth, citing studies on the impact of sleep duration and quality.
Stress levels can hinder muscle recovery and growth, suggesting the need for daily stress management.
Training technique is highlighted, with a focus on controlled weight and full range of motion for optimal muscle stimulation.
Choosing exercises that challenge muscles in their stretch position can lead to more growth.
A list of exercises is provided that effectively work muscles in the stretch position for better results.
Increasing training volume can lead to faster muscle growth, with a recommended starting point of 10 sets per muscle per week.
The effectiveness of high-volume training is capped, suggesting a limit to the number of sets for optimal gains.
Training to near failure can maximize muscle growth potential, with each additional rep contributing to growth.
Balancing volume and intensity in training is crucial for recovery and avoiding overtraining.
Steroids are presented as the quickest way to gain muscle but with significant health risks.
A collaboration with industry experts to find the smartest way to build muscle is mentioned, promising additional strategies.
An all-in-one fitness plan is offered for a personalized approach to body transformation.
The video concludes with an invitation to watch a follow-up video and a reminder of the importance of working smarter.
Transcripts
scientifically there's only four ways to
speed up the painfully slow process of
building muscle and no I'm not going to
give you the typical gim BR advice or
secret tips just four ways that are
simple easy to do and proven to work
okay so here's the first thing you need
to do steroids just kidding don't do
that but I will definitely speak about
it later on now most people think that
your muscles grow in the gym but that's
not entirely true working out damages
your muscles and gives them a reason to
get biger but the actual growth happens
when you're resed which is why improving
your recovery is one of the easiest yet
most overlooked ways to build muscle
faster and there's three main areas of
recovery you should focus on the first
is your diet your body needs enough
energy to perform well in the gem but it
also needs the resources to grow bigger
and stronger afterwards now you can
definitely build muscle while losing
weight but if you want to maximize
growth the research is clear that eating
enough to at least maintain your weight
or even slowly gain about 1 to 3 lbs a
month is what's ideal now to get a very
rough idea of how many calories you'll
need to eat every day to achieve that
you can take your current body weight in
pounds and multiply it by anywhere
between 16 to 18 depending on how active
you are but what you eat every day is
also important the building block of
your muscles is protein so you need to
make sure you're eating enough of it in
fact a recent met analysis by nunz and
colleagues had subjects consume either a
high protein diet or a low protein diet
over over the course of 12 weeks the
high protein group gained 1.5 lb more
muscle over those 12 weeks now that may
not sound like much but 1.5 lbs of
additional pure muscle is huge
especially if you can get that just from
eating more protein and as for how much
protein to aim for based on the current
research I personally take my body
weight in pounds and multiply it by 0.8
that number is the minimum Target I aim
for every day and to easily hit that
I'll eat a protein Source in every
single meal Plus at least one scoop of
my own brand of protein powder which
gets me a whopping 29 g of protein alone
that said as important as nutrition is
another crucial part of your recovery is
sleep if I had to choose between extra
workouts or extra sleep for faster
muscle growth I'd pick sleep every time
one study published back in 2010 found
that dieters sleeping just 5 hours per
night lost 55% less fat and 60% more
muscle compared to those getting 8 hours
of sleep so instead of slimming down
their bodies were essentially
cannibalizing more muscle for energy and
Sleep Quality seems to be just as
important as well a recent 2020 study
had two groups do the same full body
workout routine and the only difference
was that one of the groups also got
lessons on how to sleep better after 10
weeks the Sleep group gained muscle
about 30% faster so for me personally
even if this means sacrificing some of
my workouts or cutting out my late night
TV binges I always prioritize getting at
least 7 to 9 hours of quality
uninterrupted sleep per night now the
final way to boost your recovery has to
do with your stress levels this is the
one area that I personally noticed has
really held me back I work a lot and as
much as I love what I do being on
YouTube is stressful and honestly a lot
of pressure so I've noticed that when
I'm super stressed out I just can't
recover very well and my workouts just
aren't very good now this is still a
work in progress for me but I have
noticed a huge benefit just from every
single day prioritizing time to
de-stress whether it's with video games
meditation or spending time with my
loved ones now while you might be
recovering well you still need to work
out to provide your muscles with a
reason to grow but instead of just
working out more a much easier way to
build muscle faster is to work smarter
and there's two ways of doing this the
first has to do with your training
technique there was a recent paper
published with the goal of figuring out
the best way to perform your reps to
build muscle they found that to maximize
muscle growth in each set you should
control the weight taking around 2 to 8
seconds to perform each rep and use a
full range of motion but specifically
during the stretch part of each exercise
so for example it's fine not to go all
the way up during the dumball Press but
you should go as far down as you can to
fully stretch your chest and the same
applies to things like squats and bicep
curls but on top of this you can make
even faster gains by choosing the right
exercises according to a bunch of new
research exercises that challenge your
muscles more in their stretch position I
tend to lead to more growth so far
there's been studies on the quads
hamstrings biceps and triceps and while
we don't have the data on all the muscle
groups quite yet it does seem likely
that this trend would be true for most
of them for example to get a better
stretch on my shoulders I've been doing
behind the body cable lateral raises
rather than just standard dumbbell
lateral raises and my side delts have
blown up now here's a list of all the
exercises that do a great job of really
working your muscle in that stretch
position and if you're un as to how to
properly apply this to your own training
or if you're just looking for something
that takes care of all the guests work
for you then you can check out our
custom works over at builtwith size.com
so we've covered recovery and working
smarter but the third way to grow your
muscles faster is with Brute Force by
working harder and there's two ways of
doing this first you can increase volume
highlighting the effectiveness of this
method is a 2017 met analysis by Dr Brad
shenfeld he found there was about 30%
faster growth when doing more than 10
weekly sets per muscle compared to doing
only 5 to n weekly sets so for example
if you're currently only doing about 10
sets or less for your chest per week
then consider slowly working your way up
to 16 sets per week to start forcing
more growth however this only seems to
work up to a certain point until it
becomes counterproductive or at the very
least a waste of time for example a
later study published in 2022 found that
once you start doing more than about 20
weekly sets for a given muscle it
becomes less likely that you'll be able
to further speed up your gains so what
I'd recommend is start out with around
10 sets per muscle per week and see how
your body responds then if certain
muscles aren't growing as quickly as
others you can bump up the number of
sets for those muscles my chest has
always been a stubborn muscle for me but
it finally started growing once I
reduced my volume from my other muscles
and then bumped up my chest volume to
about 16 to 20 sets per week but aside
from just doing more volume there is one
more way to force your muscles to work
harder So based on a recent meta
analysis stopping your sets around five
reps short of failure gets you about 75%
of your maximum growth potential but if
you push past that every additional rep
you do would get you about 5% more
growth so for example when I first met
my na fiance T she didn't like being in
the gym for very long and doing a crazy
amount of sets so I told her to train
with fewer sets but take them to All Out
failure or at least very close to that
point to get the same results but now
may be wondering what if I increase both
my trainum volume and intensity surely
that would lead to the most growth right
well theoretically yes but it depends on
how much you can recover from I've
personally tried out high volume
workouts plus taking most of my sets to
All Out failure but after just a few
weeks of this my body quickly broke down
and I just couldn't recover from it so
experiment with both options and see
what works best for you just don't
overdo it so what could possibly be more
powerful than improving your recovery
work fre can0 smarter and harder well
it's not something I recommend but it is
the fourth way of building muscle faster
steroids steroids are truly the quickest
and most effective way of gaining muscle
one really interesting study found that
individuals taking steroids and not
exercising ended up gaining more muscle
than those who were exercising but
didn't take any steroids however they do
come with plenty of health risks and
side effects especially at higher doses
so in my honest opinion the risks don't
outweigh the benefit for most people
unless you're planning to make
bodybuilding and competing your
professional career building muscle
naturally will be slower but it is
extremely rewarding and you can
drastically speed up the process by
using the three natural methods we
talked about earlier that said remember
how earlier on I mentioned the
importance of working smarter while I
recently collaborated with seven
industry experts to find the smartest
way to build muscle they'll cover some
highly effective strategies that I just
didn't get the chance to fully cover in
this video so click here to give that
video watch next and if you're looking
for an all-in-one Sid back fitness plan
to transform your body fast just head
over to build.com and take our quiz to
create the best plan for you and your
body thanks so much for watching and
I'll see you next time
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