30lbs in 15 Months…
Summary
TLDRThe speaker details his 15-month journey of gaining 30 pounds of lean muscle mass, debunking myths about muscle growth and revealing the real factors that contributed to his success. He emphasizes the importance of training intensity and failure over specific rep ranges, the role of blood chemistry in optimizing diet and exercise, and the impact of proper exercise selection to target specific muscles. He also shares his experience with peptides and how they can enhance muscle growth, offering a new perspective on achieving significant muscle gains without extreme diets.
Takeaways
- 💪 The speaker gained 30 lbs of lean mass over 15 months, with only a 1% increase in body fat.
- 🏋️♂️ The importance of training to failure, regardless of weight or rep range, for muscle hypertrophy was emphasized.
- 🔬 Scientific uncertainty exists about whether different rep ranges induce different types of hypertrophy.
- 🧬 Hypertrophy involves the synthesis of proteins like myosin and actin, which are integrated into myofibrils.
- 🏋️♀️ The speaker alternated between high and low rep ranges, finding similar results with both.
- 🚫 The speaker found certain training factors like rest time and rep speed to be overrated.
- 🤔 The frequency of training per muscle group was found to be less critical than previously believed.
- 🩺 Blood chemistry analysis revealed the speaker had insulin resistance, impacting muscle growth and fat metabolism.
- 🍚 The speaker adjusted his diet from low carb to higher carbs with fiber to combat insulin resistance.
- 🔍 Surface EMG testing helped identify and refine exercises for better muscle targeting.
- 💊 The use of peptides, including IGF-1, was highlighted as a significant contributor to the speaker's progress.
Q & A
How much lean mass did the speaker gain over the past 15 months?
-The speaker gained 30 pounds of lean mass over the past 15 months.
What was the speaker's body fat percentage increase during this period?
-The speaker's body fat percentage only increased by 1%.
What is the speaker's view on the effectiveness of different rep ranges for muscle hypertrophy?
-The speaker believes that using 85% of one's one rep max for six reps or 40% for 30 reps, as long as the lighter sets are taken to complete failure, will yield virtually identical results.
What does the speaker suggest is the crudest definition of hypertrophy?
-The speaker suggests that the crudest definition of hypertrophy is when you pick something up, put it down, and as long as the stimulus was great enough and there are enough amino acids available, muscle cells will synthesize more protein.
What is the speaker's understanding of myofibrils and their role in muscle growth?
-The speaker describes myofibrils as structures within muscle cells or fibers that contain the contractile proteins myosin and actin. They stack on top of each other and are involved in muscle growth when more of them are synthesized and integrated into the muscle cells.
What does the speaker propose about high volume training and its potential effects on muscle growth?
-The speaker proposes that high volume training with low percentages of one rep max might induce sarcoplasmic hypertrophy, which involves an increase in the non-contractile elements like sarcoplasmic fluid, glycogen storage, and mitochondria.
What is the speaker's approach to training with lighter weights and higher rep ranges?
-The speaker trains with lighter weights and higher rep ranges (15 to 30 reps) and takes the sets to true failure, which is easier said than done on certain exercises like the hack squat.
What does the speaker consider to be overstated in terms of muscle training?
-The speaker considers the importance of rest time between sets, the duration of each individual rep, and the frequency of training a muscle to be overstated or not as impactful as commonly believed.
How did the speaker address insulin resistance in relation to his diet and muscle building?
-The speaker addressed insulin resistance by incrementally increasing his carbohydrate intake, focusing on high-fiber carbs to help lower triglycerides, and moving away from a low-carb diet.
What role did surface EMGs play in the speaker's exercise routine adjustments?
-The speaker used surface EMGs to systematically test every exercise to ensure the targeted muscle was being activated without being dominated by secondary muscles, leading to changes in the exercises and form used during training.
What impact did the use of peptides have on the speaker's muscle building progress?
-The use of peptides, including IGF-1, had a significant positive impact on the speaker's muscle building progress, contributing to the results achieved over the past 15 months.
Outlines
💪 Muscle Growth and Training Philosophy
The speaker discusses their experience of gaining 30 lbs of lean mass over 15 months with only a 1% increase in body fat. They emphasize that muscle growth can be achieved through both high-weight, low-rep sets and lower-weight, high-rep sets to failure, with the key being the intensity of the stimulus. They also delve into the science of hypertrophy, explaining how muscle fibers and myofibrils are affected by training. The speaker shares their skepticism about certain training factors such as rest time between sets and rep speed, but highlights the importance of training frequency and addressing muscle resistance. They conclude the paragraph with a revelation about the impact of functional blood chemistry on training and nutrition.
🍽️ Diet Adjustments and Insulin Resistance
The speaker shares insights from their blood work, revealing elevated fasting insulin levels indicative of insulin resistance. They explain how this condition hampers the efficient use of glucose by muscle cells, affecting performance and glycogen storage. The speaker used to advocate low-carb diets but found them detrimental to their muscle-building goals due to increased insulin resistance. They corrected this by incrementally increasing their carbohydrate intake to 800g a day, focusing on high-fiber carbs to reduce triglycerides. Additionally, they discuss the use of surface EMGs to test and refine exercise techniques for better muscle targeting, leading to changes in their training routine. The paragraph ends with the speaker's endorsement of peptides, specifically IGF-1, as a significant factor in their muscle growth journey.
Mindmap
Keywords
💡Lean Mass
💡Hypertrophy
💡Myofibrils
💡Sarcoplasmic Hypertrophy
💡Insulin Resistance
💡Glycogen
💡Triglycerides
💡Peptides
💡Surface EMG
💡Functional Blood Chemistry
💡Training Frequency
Highlights
Gained 30 lb of lean mass in 15 months with only a 1% increase in body fat.
Discusses the effectiveness of different rep ranges for muscle hypertrophy.
Explains the scientific uncertainty around the actual hypertrophy process.
Describes the role of ribosomes and myofibrils in muscle growth.
Presents the concept of sarcoplasmic hypertrophy and its implications.
Shares personal training experience with both high and low rep ranges.
Mentions the importance of true failure in training for muscle growth.
Discusses the limitations of certain exercises for low rep training.
Talks about the overrated aspects of rest time and rep speed in training.
Challenges the conventional wisdom on muscle training frequency.
Explains how blood chemistry can affect training, sleep, and diet.
Shares personal experience with insulin resistance and its impact on muscle building.
Details the process of fixing insulin resistance through diet changes.
Introduces the use of surface EMGs to test and optimize exercise effectiveness.
Provides examples of exercise adjustments made based on EMG testing.
Talks about the impact of peptides on muscle growth and recovery.
Summarizes key changes made for improved muscle growth, including diet and exercise adjustments.
Mentions the development of new training programs based on these insights.
Transcripts
over the past 15 months I put on 30 lb
of lean mass and unless my tank got
yolked then it's predominantly from new
muscle that I've built and that's not
even the craziest part it's that I only
went up. 1% body fat and your first
response should be what kind of trend
Bogan sandwiches is this guy eating and
that's the best part none I'll go over
exactly what I've been taking over the
last 15 months but that's not it
inevitably there's going to be a guy who
drinks Muscle Milk and masturbates to
anime porn we'll say yeah but dexes are
not as accurate as something like
hydrostatic so what I only gained 25 lb
of muscle you're missing the point
[ __ ] so let's go over what I've
learned and implemented in the last 15
months to make this miracle possible one
thing I'm fairly certain on is it
doesn't matter if you're using 85% of
your one rep max for six reps or 40% for
30 as long as those lighter sets are
taken to complete failure the results
are going to be virtually identical and
what's interesting is while the results
might be similar the sign scientific
Community has no idea if the actual
hypertrophy itself is and I know that
sounds confusing let me explain the
crudest definition of hypertrophy is
when you pick [ __ ] up put it down and as
long as the stimulus was great enough
and there's enough amino acids available
those ribosomes in your muscle cells
will synthesize more protein some of
which being myosin and active you know
those guys they're then transported and
integrated into myofibrils or made into
completely new ones now if you don't
know what myof fibral are this is the
this the best I can do every muscle cell
or muscle fiber you can use those
interchangeably has hundreds to
thousands of these all they really are
is a bunch of sarom mirors that contain
the contractile proteins myosin and
actin stacked on top of each
other I have no
self-control God it's
good it's pretty well agreed upon the
most common form of hypertrophy happens
by adding sarir in parallel think of
that diagram as your bicep if you cut it
in half Jesus Christ and look directly
down on it what in the hell I don't know
if that's supposed to be in there what
they're saying is you're adding more
myofibrils within the muscle cell the
muscle cell then has to increase in size
to maintain proper distribution and
functioning of the organel and the
sarcoplasm but it's been proposed that
high volume training like what you do
with the low percentage of your one rep
max might induce sarcoplasmic
hypertrophy when the non-contractile
elements the sarcoplasmic fluid the
glycogen storage the density the
mitochondria etc etc increase and that
makes sense the more you think about it
because as a muscle increases in size it
doesn't proportionately increase in
strength that's more depending on the
load you lift with over the past 15
months I've spent half the time with
lighter weights 15 to 30 reps the other
half 6 to
8 I've also found the results to be
identical but there are some caveats to
that one of those being that with the
lighter weight sets they have to be
taken to True failure and that's easier
said than done on something like the
hack squat for example say I was doing a
set of 30 here in reality I should be
putting on a weight that causes me to
start to fail around 20 reps and then I
have to pray to little baby Jesus to get
those last 10 reps but truthfully I
rather not get there I rather fail at 25
28 that's true
failure I mean think about it this way
when's the last time you saw somebody at
the gym using the hack squat they got
stuck underneath it and they crawled out
it doesn't happen people just tap out
mentally on the flip side of that
there's certain exercises and body parts
you're just not going to be able to
train in that low rep range of six to
eight reps try to do six rep on the
tricep extension and see how bad your
abs hurt the next day that means you
[ __ ] up best case scenario you do a
hybrid of them B it also allows you to
be a little bit more fluid with your
training because there are times you
walk in and your knees feel like [ __ ]
and it's always in that moment you're
reminded that you wanted to buy some of
those knee sleeves from Rogue to see if
that made any difference but you didn't
so instead of just suffering through it
and trying to lift heavy weight while
your knees sound like Rice Krispies you
just lift lighter weights that day and
do higher rep sets there are some other
things with this past year that I found
to be highly overrated or the very least
the importance of these things have been
overstated for example rest time between
sets or how long each individual rep
takes does a 4Count negative actually
work that much better than a two count
probably not but sometimes I like
hurting myself so I'll do a 4 count but
the biggest one I'm going to get the
most push back on is the frequency at
which you train a muscle the scientific
community and myself included I made a
video on it says that training two times
a week is better than one time but in
practice that's not really the case I
have programs like the ppls where I
train each body part two times a week
and other ones that have a bro and the
results are identical the only caveat to
that is if you have a muscle that's
incredibly resistant to grow for me it's
my calves if I don't train them three
times a week they get smaller so if
those things didn't really make that big
of a difference then what exactly did
one of the most impactful changes and
biggest aha moments I've ever had
happened after I started to dive into
functional blood chemistry when people
normally look at their blood work they
scroll past everything just to get to
the total and free test to make sure
they got enough juice to pillage the The
Village but the more you learn the more
you realize that some of these
biomarkers can change the way you train
sleep and in my case the way you eat I
used to be a huge advocate for low carb
ketogenic or even the carnivore style of
diet and while there's nothing
inherently wrong with those when it
comes to building muscle there's no way
around it you're putting yourself at a
dis at a
disadvantage if we look at my blood work
from early last year you're going to see
I have elevated levels of fasting
insulin which is exactly what it sounds
like and it's a good indication I might
be dealing with some sort of insulin
resistance and if that's the case that
also means that I'm not efficiently
utilizing glucose which sucks fat muscle
and liver cells all rely on insulin
binding to them to bring glucose in so
when this process is less efficient in
muscle cells it creates an obvious
problem the whole last video I made was
all on glycogen but specifically what
happens is those glute for Transporters
are less effectively transported to the
surface of the cell to bring in glucose
while you train and effectively store
glycogen post training so your
performance is going to suffer down the
road does that make sense Chuck
insulin resistance also makes it harder
for insulin to stop the breakdown of
fats in the body which at first sounds
like a good thing so I'm going to
constantly be burning fat but we have to
remember that too much of a good thing
ends up being bad for example I'm sure
you've seen the commercials if you've
had an erection lasting longer than 4
hours you're about to die now knowing
that fact we can look back at my blood
work and verify whether or not I have
insulin resistance by seeing if I have
elevated levels of triglycerides and
wouldn't you know it I do although low
carb is the most common d prescribed for
obese chumbos to combat insulin
resistance for healthy wi individuals
it's been shown to do the opposite this
recent case study looked at the effects
of low carb diets on non- fatties and
what it found is it actually increased
insulin resistance and again I'm not
saying they're bad but in my case my
blood work was actually telling me that
it was detrimental to my goals of not
looking like a little piece of [ __ ] so
how did I fix it when it comes to fixing
insulin resistance caused by low carb
dieting it's actually a pretty easy fix
you just incrementally increase the
carbs on your diet make sure they're
high in fiber to help bring down those
triglycerides as well I started off with
around 100 G of carbs a day now just
threw up my mouth a little bit now I'm
at 800 g a day it's delicious so
obviously it's always a good idea to get
your blood work checked but a clear sign
that I was actually dealing with this
before and I didn't realize it is every
time I would eat carbs I looked worse
that's not normal also this is what it's
like to have 13 dogs but that wasn't the
only change I made these right here were
a huge eye opener and I know surface
emgs only rely on the electrical
potential of muscle fibers even when I
see a case study with these things I
roll my eyes because I know how finicky
and unreliable they can be but what I
did was different I systematically
tested every single exercise that I did
to make sure that the muscle I was
trying to Target was actually getting
hit and not being dominated by all the
secondary muscle I also manipulated my
form and tested different ways to do
each exercise to see if I can get even
better results the results of all that
testing led me to completely change the
exercises I do when I train for example
I haven't used the Machine rear delt fly
since because I realized how much my mid
traps were jumping in and screwing it up
I now only do rear Del exercises that
allow me to keep my arm close to my body
like this variation I do on the machine
side lateral another thing I never do
anymore has to do with anterior delts
when I'm pressing I never press in the
frontal plane most people pull that
elbow out to the side and press that way
I found it to be a lot of lateral head I
only press in the Sagal plane sagittal
sagital now anytime you have a weight in
front of you like this your traps have
to get involved to counteract that
weight so what I do is I lean back so I
set the bench up further back and fixes
that problem the last example Oh My My
Boo smells like bad weed the last
example I'll give you has to do with lap
pull Downs anytime I do these now I go
as wide as possible to limit bicep
activation the closer you go the more
your biceps can screw it
up God damn honestly you don't need a
device like a surface EMG the moment you
start taking time and going through
every single exercise to see what you
connect to most and what actually
targets the muscle you're trying to hit
you're going to start to really grow the
last thing I can pin point is a real
game changer that I started taking early
last year was peptides and I've already
made a whole video on this I'll link it
at the top so I won't dive into it too
much but one that I did not talk about
that I hadn't yet tried that weighs well
it is since prescribed me and I did it
for 10 weeks and loved it was igf1 it
was glorious if you want me to make a
whole video on it I absolutely will so
to summarize what led to these results I
fixed my insulin resistance started
eating a shitload more carbs and put
myself into a slight Surplus I got rid
of all the exercises that were getting
dominated by all the secondary muscles
that I didn't want involved at all and
only did exercises that really isolated
down to the muscle I was trying to hit
and finally got prescribed peptides so
no you never need to force yourself to
eat another Tren balone sandwich again
use peptides for the most part they
avoid that negative feedback loop and if
you haven't had a chance to check out
the new app yet I just built a whole
garage program that's updated with all
the exercises that I now know are better
as well as updated the back by science
program and there's a PPL in there and
this week I'm working on a completely
new program that'll make you piss blood
stop being a big fat disappointment it's
linked below
Weitere ähnliche Videos ansehen
How I Built Muscle FAST (5 Science-Based Tips)
How Much Muscle Can You Build With & Without Steroids?
Neuroscientist: 7 Tips to Build Muscle FAST (For Beginners)
Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)
Mike Mentzer REVEALS Best way to Eat For Muscle Growth
15 Idiotic Muscle Building Mistakes (AVOID THESE!)
5.0 / 5 (0 votes)