How To Grow MORE Muscle With LESS Weight

Summary

Este script de video ofrece una visión sobre la importancia de una técnica adecuada en el entrenamiento muscular. El Dr. Mike, de Renaissance Periodization, explica que una técnica buena puede mejorar la relación estímulo a fatiga, lo que permite un mayor volumen y intensidad de entrenamiento sin dañar las articulaciones. Se destacan cinco elementos clave para una técnica efectiva: rango de movimiento profundo, control de la fase ecdetrógica, evitar el engaño, centrarse en el músculo objetivo y elegir una técnica que sea suave para las articulaciones. El objetivo es maximizar el crecimiento muscular a largo plazo y minimizar el riesgo de lesiones.

Takeaways

• 💪 La técnica de entrenamiento es crucial para el crecimiento muscular a largo plazo y para evitar lesiones.
• 🏋️‍♂️ Una buena técnica implica mejorar la calidad de los ejercicios y reducir la acumulación de fatiga.
• 🔍 No existe una técnica perfecta universal, ya que varía según la anatomía y preferencias individuales.
• 🌟 Las cinco claves de una técnica efectiva son: rango de movimiento completo, control de la fase ecdéntrica, evitar el engaño, enfocarse en el músculo objetivo y elegir una técnica que sea suave para las articulaciones.
• 🧘 Rango de movimiento completo: Realizar una extensión máxima de los músculos durante el ejercicio promueve un mayor crecimiento muscular y mejora la flexibilidad.
• 🚧 Control de la fase ecdéntrica: Ralentizar la bajada de la pesa es importante para evitar lesiones y maximizar el crecimiento muscular.
• 🤸‍♂️ Evitar el engaño: No utilizar otros músculos para realizar el movimiento y mantener el foco en el músculo objetivo.
• 🎯 Enfocar en el músculo objetivo: Asegurarse de que el músculo que se busca entrenar sea el que te limita al punto de la fatiga.
• 🦴 Seleccionar una técnica suave para las articulaciones: Optar por una técnica que cause menos estrés en las articulaciones para una mayor sostenibilidad a largo plazo.
• 📈 La relación entre el estímulo y la fatiga mejora con una técnica mejorada, lo que permite más intensidad y volumen de entrenamiento sin dañar las articulaciones.
• 🛠️ Los cinco pilares de la técnica no son dogma, sino recomendaciones que, si se aplican, pueden mejorar significativamente los resultados de entrenamiento.
• 📱 Herramientas como la aplicación RP Hypertrophy y RP Diet Coach pueden ayudar a personalizar y optimizar el entrenamiento y la alimentación para el crecimiento muscular.

Q & A

¿Qué es la técnica y por qué es importante para el crecimiento muscular?

La técnica se refiere a la forma en que se realiza un ejercicio, y es importante para el crecimiento muscular porque permite trabajar los músculos de manera efectiva y segura, maximizando el potencial de crecimiento y minimizando el riesgo de lesiones.

¿Cuál es el primer elemento clave de una técnica de entrenamiento efectiva para el crecimiento muscular?

El primer elemento clave es un rango de movimiento profundo, lo que significa que los músculos entrenados deben estar en su posición más estira en cada repetición para maximizar el crecimiento.

¿Por qué es recomendable realizar un rango de movimiento completo durante los ejercicios?

Un rango de movimiento completo ayuda a estirar los músculos al máximo, lo que estimula más el crecimiento muscular, mejora la flexibilidad y reduce el riesgo de lesiones a largo plazo.

¿Qué significa 'controlado Ecentric' y por qué es importante?

El 'controlado Ecentric' se refiere a la fase de bajada en los ejercicios, donde los músculos se alargan mientras se contraen. Es importante porque permite un mayor crecimiento muscular y reduce el riesgo de lesiones al evitar movimientos bruscos y descontrolados.

¿Qué es 'no hacer trampa' en el contexto de la técnica de entrenamiento y cómo afecta el entrenamiento?

'No hacer trampa' significa no utilizar otros músculos o movimientos bruscos para levantar una carga que no se puede manejar con el músculo objetivo. Es importante para asegurar que el músculo objetivo trabaje adecuadamente y para prevenir lesiones y resultados ineficaces.

¿Qué significa 'hacer trampa' en el entrenamiento y cómo se puede identificar?

'Hacer trampa' en el entrenamiento es cuando se usan movimientos no deseados o se manipula la posición del cuerpo para levantar más peso que lo que el músculo objetivo puede manejar. Se puede identificar cuando el movimiento parece forzado o cuando otros músculos toman el rol principal en el ejercicio.

¿Cuál es la cuarta pauta para una técnica de entrenamiento efectiva y cómo se aplica?

La cuarta pauta es enfocarse en el músculo que es el factor limitante, es decir, asegurarse de que el músculo objetivo sea el que se canse primero en el ejercicio, lo que garantiza que se esté trabajando adecuadamente.

¿Qué es el quinto consejo para una técnica de entrenamiento óptima y cómo influye en la sostenibilidad del entrenamiento?

El quinto consejo es elegir una técnica que sea la menos dañina para las articulaciones. Esto ayuda a mantener la sostenibilidad del entrenamiento a largo plazo y a prevenir lesiones articulares.

¿Por qué es mejor evitar el dolor y el uso excesivo de otros músculos durante el entrenamiento?

Evitar el dolor y el uso excesivo de otros músculos durante el entrenamiento ayuda a asegurar que el músculo objetivo reciba la mayor cantidad de estimulación posible, lo que lleva a un mayor crecimiento y a una reducción en el riesgo de lesiones.

¿Cómo pueden las malas técnicas de entrenamiento afectar a largo plazo la capacidad de entrenar y el bienestar articular?

Las malas técnicas pueden causar lesiones y deterioro articular a largo plazo, lo que puede reducir la capacidad de entrenar y disminuir la calidad de vida debido a la limitación de movimiento y el dolor articular.

¿Qué son las 'RP Hypertrophy' y 'RP Diet Coach' apps y cómo pueden ayudar en el proceso de entrenamiento y nutrición?

Las 'RP Hypertrophy' y 'RP Diet Coach' son aplicaciones que ayudan a diseñar programas de entrenamiento y dietas personalizadas. La primera se enfoca en el diseño de programas de entrenamiento que se ajustan a los cambios del cuerpo, mientras que la segunda planea las macros y las comidas para apoyar el crecimiento muscular y la pérdida de grasa.

Outlines

00:00

💪 Mejora técnica para crecimiento muscular

El primer párrafo enfatiza la importancia de una técnica de ejercicio correcta para el crecimiento muscular a largo plazo. Se discute cómo una técnica mejorada reduce la fatiga y permite un mayor volumen y intensidad de entrenamiento sin dañar las articulaciones. Introduce cinco elementos clave para una técnica efectiva en el entrenamiento con peso para el crecimiento muscular, incluyendo un amplio rango de movimiento y una concentración en la técnica correcta para evitar lesiones y maximizar el beneficio.

05:01

🏋️‍♂️ Cinco principios para una técnica de entrenamiento óptima

Este párrafo detalla los cinco principios fundamentales para una técnica de entrenamiento efectiva: un rango de movimiento completo, un control de la fase ecdeutica, evitar el engaño en el entrenamiento, concentrarse en el músculo limitante y elegir una técnica que sea fácil para las articulaciones. Se argumenta que seguir estos principios mejora la relación entre el estímulo y la fatiga, permitiendo un entrenamiento más intenso y sostenible.

10:03

🤔 No hay técnica perfecta, sino adecuada

Se reconoce que no existe una técnica de entrenamiento perfecta para todos, sino que la técnica adecuada varía de un individuo a otro debido a las diferencias físicas y de constitución. Se enfatiza la importancia de adaptar la técnica al propio cuerpo y limitaciones, siempre buscando minimizar el estrés en las articulaciones y maximizar el estímulo muscular, con ejemplos de cómo diferentes técnicas pueden ser igualmente efectivas para el mismo ejercicio.

15:03

🔗 Herramientas para apoyar el crecimiento muscular

El último párrafo presenta herramientas adicionales para apoyar el crecimiento muscular, como la aplicación RP Hypertrophy para planificar programas de entrenamiento personalizados y la aplicación RP Diet Coach para planificar las macros y las comidas. Se invita al espectador a considerar estas herramientas para un entrenamiento y nutrición más efectivos, con la promesa de resultados duraderos y sostenibles.

Keywords

💡Técnica

La técnica se refiere a la forma en que se realiza un ejercicio físico para maximizar el desarrollo muscular y minimizar el riesgo de lesiones. En el video, se enfatiza que una buena técnica es fundamental para el crecimiento muscular a largo plazo y se menciona que no existe una técnica perfecta única, sino que varía según la anatomía y las preferencias personales de cada individuo.

💡Rango de movimiento

El rango de movimiento es la extensión completa a través de la cual se mueve un músculo durante un ejercicio. El script destaca que un rango de movimiento profundo es esencial para estimular el crecimiento muscular, ya que permite que los músculos se estiren completamente y se contraigan de manera efectiva.

💡Fase ecdéntrica

La fase ecdéntrica se refiere a la parte del movimiento donde los músculos se alargan mientras se contraen, como cuando se baja lentamente una pesada carga. En el video, se sugiere controlar la fase ecdéntrica para maximizar el crecimiento muscular y evitar lesiones.

💡Control

El control en un ejercicio se refiere a la habilidad de realizar el movimiento de manera lenta y segura, en lugar de dejar que la carga se mueva rápidamente por la fuerza de la gravedad. En el script, se enfatiza la importancia de controlar la fase ecdéntrica para evitar lesiones y mejorar el estímulo muscular.

💡Trapicheo

El trapicheo es el uso de movimientos bruscos o de otros músculos para levantar una carga, en lugar de trabajar el músculo objetivo. El video explica que el trapicheo no es una buena técnica ya que puede llevar a una sobrecarga innecesaria y a lesiones, y reduce la efectividad del ejercicio en el músculo que se busca entrenar.

💡Músculo limitante

El músculo limitante es aquel que primero se agota durante un ejercicio, lo que impide continuar realizando repeticiones. El script indica que una buena técnica debe asegurarse de que el músculo objetivo sea el que limite el ejercicio, lo que garantiza que se trabaje de manera efectiva y se estimule su crecimiento.

💡Articulaciones

Las articulaciones, o joints en inglés, son las uniones entre los huesos que permiten el movimiento. El video enfatiza la importancia de elegir una técnica que sea suave con las articulaciones para evitar lesiones y permitir un entrenamiento sostenible a largo plazo.

💡Carga

La carga en el contexto de ejercicios de fuerza se refiere a la cantidad de peso que se levanta o se mantiene en una posición. En el script, se menciona que usar una carga controlada durante la fase ecdéntrica puede ayudar a maximizar el estímulo muscular sin aumentar el riesgo de lesiones.

💡Fatiga

La fatiga es el cansancio que se siente en los músculos después de realizar ejercicios intensos. El video sugiere que una técnica efectiva reduce la acumulación de fatiga, permitiendo un mayor volumen y intensidad en los ejercicios y, por lo tanto, un mayor crecimiento muscular.

💡Flexibilidad

La flexibilidad es la capacidad de un músculo o articulación para moverse a través de su rango de movimiento completo. El script indica que realizar ejercicios con un rango de movimiento profundo puede mejorar la flexibilidad y reducir el riesgo de lesiones en el futuro.

💡Sustentabilidad

La sustentabilidad hace referencia a la capacidad de mantener un entrenamiento o estilo de vida a largo plazo sin dañar la salud. En el video, se argumenta que una técnica de entrenamiento buena y sostenible permite el crecimiento muscular a largo plazo sin degradar las articulaciones.

Highlights

Good technique in exercise is crucial for muscle growth and reducing fatigue.

There is no 'perfect' technique due to individual body variations.

The concept of 'great technique' varies but has core common features.

Five core elements constitute universally good technique for muscle growth.

Deep range of motion is essential for muscle growth.

Controlled Eccentric phase prevents injury and aids muscle growth.

Cheating in exercises, using body leverage, reduces the effectiveness of targeted muscle training.

Technique should focus on the muscle that is the limiting factor at failure.

Picking the right technique minimizes unnecessary stress on joints.

Muscles recover faster than joints, emphasizing the importance of joint-friendly techniques.

Good technique sustains muscle growth over the long term and reduces injury risk.

Technique fundamentals are not dogmatic but are beneficial when applied.

The stimulus to fatigue ratio improves with better technique.

Bad technique can lead to acute injuries and long-term joint issues.

Sustainable muscle growth is achieved through good technique.

RP Hypertrophy app and RP Diet Coach app are tools for optimizing training and nutrition.

The importance of understanding and applying good technique for long-term gains in muscle growth.

Transcripts

if you do better and better and better

technique the stimulus you get for

muscle growth from the exercise improves

and the fatigue you accumulate declines

which means that you can pour more

intensity and more volume into that

exercise with that good technique get

more out of it and not really ever have

to pay the price of dilapidated joints

and telling people you were big back in

the 1980s before you broke your back in

that one deadlift attempt that's the

best way to grow the most long-term

muscle hey folks Dr Mike here for

Renaissance periodization

Fitness simplified series I almost said

something else by accident that would

have been lewd and dirty and got us

canceled forever Fitness simplified

series next video this isn't the first

video I think it's the second who knows

what time it is what good technique

actually is when you're training in the

gym to try to get your swole on what is

good technique so in order to train the

most effectively that you can to grow

muscle your Technique needs to be as

good as it can be the closer to perfect

the better yes that's true but when we

try to Define perfect we realize there's

a lot of variation in what really good

technique can be and thus there actually

is no such thing as the perfect

technique that everyone can use because

everyone's built a little different and

there's wiggle room at every single

point of what perfect technique is it

ends up being that the best you can do

is great technique and great technique

is is quite varied in what that looks

like but there are a few core common

features of very very good technique

that pretty much are always effective in

kind of nearly all attempts at muscle

growth training so let's take a look at

them to see to make sure that you and

your own training program whatever it is

you're doing in the gym are applying the

principles of a really good technique

now this is optimized towards muscle

growth a lot of the stuff also applies

to strength training in a way that's as

safe as possible so there are at least

five things five core elements of what I

would call universally good technique

for muscle growth training in the gym

with weights first is a deep range of

motion that means whatever muscle you

are training or muscles you are training

if you get them into their Ultra

stretched position under heavy loads

you're going to grow more muscle than if

you never really get your muscles into a

stretch and kind of avoid that bottom

stretch position so a deep range of

motion for a mega stretch at the bottom

is a real core element that in almost

all cases if you do any exercise and the

exercise version you do has a deep

stretch versus the same exercise done

with a technique that doesn't let you

stretch deep like pull-ups where you

pull all the way up to the top versus

pull-ups where you kind of stop here and

come back up the Deep stretch version

almost always grows more muscle and you

have to use less load which often means

a little bit less fatigue and or less

risk of injury and because you're taking

your muscles through a super big range

of motion and putting them into kind of

interesting flexibility positions you

expand your Mobility flexibility

athletic ability and reduce your overall

future injury risk from any kind of

activity if you slip on ice but you're

used to doing super deep sumo squats is

that really a position which your body's

going to put you that you're going to

get like hurt you're pulling aductor out

of your hip but if you're cutting your

depth a lot and you slip on ice and you

have to really dip down with your hips

you can hurt some stuff because your

body is not strong through its most

extreme position so tons of bonus there

but just for muscle growth by itself

deep stretches are big number two a

controlled Ecentric the lowering phase

your muscles that are acting are

lengthening while they're Contracting

slowing the weight down if you don't

control entric two things can happen one

is because the Ecentric phase causes

lots of muscle growth a little bit more

probably than even the concentric phase

going up you're missing out on some

muscle growth not a ton but a little bit

if you don't control that weight but the

worst thing that can happen is if you

let's say you're bench pressing and

yours dumping the weight on your chest

and then rocketing it back up and then

dumping it with no control is The

Dumping part can actually cause injury

not just from the bar physically hitting

you but from muscles being put into a

really high Force requirement position

in a huge pulse when you have to reverse

out of this huge velocity in the other

direction so there are sport context

once you're properly warmed up to do

explosive reactive plyometric type

movements but they are not designed to

grow muscle and you have to really ramp

into them and they're Ultra Ultra

fatiguing as well and the risk of injury

there is not as low as it is for

conventional resistance training to try

to put on muscle so by controlling

entric and I don't mean controlling it

for five years and checking the clock

and keep going I mean for at least one

second where you're pushing back against

the weight somewhat you're not just dive

bombing it controll decentric is a

really good idea and that's our second

core way to have good technique in

almost every case number three is no

cheating cheating is generally defined

as trying to leverage your body and

using other muscles and Herky jerky

movements and such a way that makes you

able to lift the weight you're trying to

lift but that doesn't rely on putting

the muscle that you're trying to train

in an exposed position where it's

supposed to work its hardest so if I'm

doing curls and I do them like this what

is providing almost all of the energy

for contraction here it's the bicep like

it's doing all the lifting and thus

getting all the benefit but if I start

doing curls and swinging around like

crazy then I'm using my glutes I'm using

my lower back I'm using my upper back

I'm using my front delts to generate a

crap load of force to the dumbbells but

the biceps are still doing a similar

amount of work and actually if you

really focus your ability to really

contract with just your biceps you get a

better contraction in your bicep than if

you're just athletically throwing the

weight around sometimes your biceps work

just as hard but a lot of times other

muscles come in and help which means you

have to do more reps or more weight to

get the same or even slightly less

effect to that Target muscle cheating is

one of those things that you know what

is it uh there was an old uh forgot if

this I think this is really true it's

not an urban legend there was like some

kind of Supreme Court Justice or

something that uh they were had they had

ruling on a case of of pornography and

whether something was lewd or not or

approved for TV and he said I can't

Define pornography but I know it when I

see it uh cheating is similar to that we

can and did just Define cheating but if

you have to ask yourself is what I'm

doing cheating in the gym do you need to

swing around to hit your biceps better

no that's just you being an egotistical

idiot and trying to get more Reps for no

reason then yeah it's cheating if the

way in which you're moving gets your

biceps into the movement more then it's

just a good special technique and it's

not cheating at all cheating is almost

always and everywhere about only two

things avoiding pain that's coming your

way anyway by cutting your depth or

getting out of the way of where a

movement really hurts or about

leveraging yourself to lift way more

weight or do way more reps than that

Target muscle itself can power if you're

doing either one of those two things

you're cheating if the way you're moving

looks like cheating to the untrained eye

but really it's leveraging the muscles

more than hey you're doing a great job

so no worries at all so number three no

cheating and gee that wipes about about

90% of all the techniques you've ever

seen at the regular commercial gym right

off the map because most people cheat as

much as they can because they think if I

just get the work done I'll get the

results which is true but it's not just

about getting the work done it's about

getting the work done by putting muscles

through a deep range of motion super

deep stretch a controll Ecentric and

point number four fourth unifying

principle of good technique for muscle

growth training is to Target the muscle

that is limiting factor which means you

arrange your Technique in such a way the

way you move your body in such a way

that when that exercise is getting close

to failure you're unable to do it

anymore the muscle you're targeting

is what's limiting you it's you can't do

another bench press rep because your

chest is pulling as hard as it can and

it's like dude I don't got this anymore

it's not because your chest feels

totally great but your triceps or your

wrists are hurting so much you're like I

got to put this down I got to stop are

you training wrists in the bench press

no you're trying to train your pecs the

question of what the technique looks

like is entirely determined on your

leverages and on which exercise you're

doing and which muscle group you're

training so if you're training the leg

press for the quads and you put your

feet really high up and really wide on

the platform it reduces how much range

of motion your quads go through your

hips uh your adductors your inner thigh

is now the limiting factor and it's also

the muscle that's getting the most

stimulus so you can say yeah leg press

that's for quads but your Technique on

it isn't good for quads because if you

wanted quads you take your feet put them

closer together lower on the platform go

through a really big range of motion for

your quads now at rep number 11 when you

get close to failure it's because your

quads can't push anymore they're

limiting factor which means they get the

closest to failure which is where more

muscle growth than not is stimulated and

then they get that big green check mark

of like okay this is good technique for

the

quads training for muscle

growth is never going to be the

same and so if you do chest flies in a

way that really exposes your chest

versus you're flying flat like this and

you're doing them kind of halfway and

someone's like is it your chest that's

getting hit in that exercise like no I

kind of feel more my front delts that's

a problem that's a problem good

technique is technique in which the

target muscle is limiting factor and

because there are many different ways to

move even in the same exercise and

especially if you're built a little

different that keeps the target muscle

limiting factor there are really a lot

of different things that are good

technique for example if you do a skull

crusher and you keep your elbows in the

entire time totally cool but if you're

do a skull crusher and you let your

elbows come out but there's a very huge

degree of elbow flexion as long as your

triceps are the limiting factor towards

the end both are excellent techniques

which one you do comes down mostly to

the last Universal tip for technique

Point number five which is pick the

technique that least needlessly beats on

your joints so if you're doing a bicep

curl like this versus one out here both

feel good both Target the muscle like

they're supposed to do both controlly

Ecentric Etc and you're like hey Dr Mike

which one of these techniques is best

I'll tell you one of two things one I I

think they're both good and you can use

one for a few months and use one for

another but the next question I'd have

to ask you is which one feels better on

your joints you're like dude to be

honest when I come Arc out like this my

elbows feel great if I'm curling close

to my body like they get kind of crey

they don't like hurt hurt but after a

couple sessions they do start to hurt

and affects my pull-ups well crap you

know here's a fundamental fact about

training especially for muscle growth

your muscles are more recoverable than

your joints which means your muscles can

take more of a beating from a variety of

different angles and they're never going

to be the limiting factor um it's it's

like you know a rumbling stomach

probably won't be the thing that stops

you if you're trying to run your first

marathon ever it'll be the fact that

your ankles hurt so much you can't walk

anymore like they're the limiting factor

in that case so a lot of times what we

want is the best technique that hits the

muscles for sure that's number one but

also is the easiest possible technique

that we can realis ically imagine on the

joints involved if you have a leg press

setup or a hack squat you're doing for

your quads and one of the ways in which

you do the hack squat I mean it blasts

your quads right man it fucking beats up

your lower back a little bit and your

knees are not feeling so Mega Bueno

after that shit versus another technique

same hack squat different technique you

move your feet around move your hips

around and all of a sudden that other

technique hits your quads just the same

amazing stimulus but your joints feel

pretty goddamn good that's the better

technique so before you ever judge

someone's technique externally look some

if they're cheating they're cheating

it's obvious to everyone but if you're

before you judge someone's technique

maybe chat with them a little bit and

ask them if hey like uh you know which

one of these things how does this feel

on your joints because sometimes people

do some stuff that looks a little goofy

the reason they do it is because that's

the only way they can train that

exercise and still have their joints

come out alive and then it's it's

totally good and then you can say thank

you for participating in my interview at

the gym where I asked you about why

you're doing a technique and you

answered a question for me and then like

what what fuck are you talking to me for

but don't worry you imagined all that

because you're never going to speak to

anyone at a gym because you don't have

enough self-confidence but just like

me took me years to get used to speaking

in front of a camera and that Scot video

guy yelling at me and pointing a gun at

me reminding me the camera's an

inanimate object can't hurt me like he

can if I don't start talking the usual

great working

relationship now the last thing I'll say

is this none of what I said none of the

five pillars of good technique in muscle

growth training is Dogma it's not a

religion it's just something that's good

on the margins when applied to a program

so it would behoove you to do more of

these things than fewer of these things

if you're like yeah the controlly

Centric thing meh but like fuck my

joints I don't care about

them if you were like I'm going to do

some kind of control decentric and I'm

just going to pick exercises and

techniques that are decent on my joints

you're doing yourself a service this is

all on your side it's not like oh you

should do this or else like this is all

for you if if you do better and better

and better technique the stimulus you

get for muscle growth from the exercise

improves and the fatigue you accumulate

declines so your stimulus to fatigue

ratio gets better and better and better

which means that you can pour more

intensity and more volume into that

exercise with that good technique get

more out of it and not really ever have

to pay the price of dilapidated joints

and telling people you were big back in

the 1980s before you broke your back in

that one deadlift attempt that's the

best way to grow the most long-term

muscle and longterm is how you gain

muscle you can get really good results

from crap technique and good technique

within a week's time within a month's

time shit within a year's time but if

you use bad technique for a year and a

half the probability it'll just rake

your joints across the coals and you

won't be able to lift much anymore or

get you acutely hurt is a very high well

I'll put it another way low in absolute

terms much higher in relative terms than

you want it to be versus if you have

good technique and good technique you

could grow a very similar amount of

muscle good technique as with bad but

it's just going to last you much longer

it's hugely sustainable because it beats

the shit out of your body much less in

the way that we don't want to beat the

shit out of ourselves so always be aware

to try to do as much Justice to these

five technique fundamentals unless you

have a very compelling reason to

deviate deep stretch controll Ecentric

no cheating Target the muscle that

you're actually trying to train and make

sure it's the limiting factor and if

it's not change where you're putting

your arms and legs and lastly choose a

technique of that variation that is

easier on the joints if you do that you

will grow more muscle if you need extra

help growing muscle right there in the

uh Link in the description is a link to

our RP hypertrophy app which is a

programming app you put whatever number

of days whatever muscle groups you want

to train and guides you the whole

process and then it designs entire

training programs for you that adjust to

how your body is changing to give you

the best possible training every single

day and every single week of the program

if you're into that sort of thing

awesome if you want help with eating and

getting more jacked and getting more

lean we have the RP diet coach app it

plans your meals for you it plans your

whole day of macros you can move stuff

around it's awesome I use it every

single day for all my food I'm legally

not allowed to eat unless I log my RP di

coach app why' I sign that contract

there you go folks give that some

thought and I'll see you next time

[Music]