4 Surprising Ways to Speed up Muscle Growth

Summary

This video script discusses four key methods to accelerate muscle growth: high-intensity exercise and protein intake, which are well-known, and two lesser-known strategies—creatine supplementation and cold therapy. Creatine boosts energy for high-intensity workouts, while cold therapy stimulates muscle gene expression and reduces inflammation. The script also addresses the role of intermittent fasting in stimulating growth hormones and the use of arginine to enhance growth hormone production. The importance of balancing these methods with individual health and activity levels is highlighted for effective muscle growth.

Takeaways

• 💪 The human body contains approximately 650 skeletal muscles, which are crucial for movement, posture, metabolism, and lymphatic system function.
• 🏋️‍♂️ Two well-known methods to increase muscle growth are high-intensity exercise and protein consumption, with animal protein sources like steak and eggs being recommended.
• 📐 The recommended daily protein intake ranges from 0.8 to 1.5 grams per kilogram of lean body mass, depending on factors like age, activity level, and digestive strength.
• 🔗 A formula is provided to calculate the protein needs based on both kilograms and pounds of lean body mass, emphasizing the importance of considering protein content, not just the weight of food.
• 🚀 Creatine is highlighted as a supplement that can indirectly increase muscle growth by enhancing energy availability during high-intensity, short-duration exercises.
• ❄️ Cold therapy, including cold showers and cryotherapy, is suggested to increase muscle gene expression and stimulate brown fat production, which can aid in muscle growth.
• 🔄 Intermittent fasting is mentioned as a method to stimulate growth hormone and potentially increase muscle growth, but it's noted that it should be approached with caution and combined with proper exercise.
• 🚫 A contradiction is presented regarding fasting, where prolonged fasting could lead to muscle wasting, while intermittent fasting can improve insulin sensitivity and support muscle growth.
• 🌟 Arginine is identified as a surprising way to enhance muscle growth by boosting growth hormone levels and inhibiting somatostatin.
• 🕒 The best time to take arginine is suggested to be on an empty stomach, about 30 minutes before a workout, for optimal muscle growth benefits.
• 🔗 Additional resources are offered to help viewers calculate their lean body mass and understand the protein needs in both kilograms and pounds.

Q & A

How many muscles are there in the human body, and what is their primary function?

There are approximately 650 muscles in the human body, mainly skeletal muscles. Their primary function is to create movement, help with posture, and assist in metabolism.

What are the two common ways to increase muscle growth mentioned in the script?

The two common ways to increase muscle growth are high-intensity exercise and the consumption of protein, particularly animal protein like steak and eggs.

What is the recommended daily protein intake for muscle growth, and how does it relate to body weight?

The recommended daily protein intake for muscle growth ranges from 0.8 to 1.5 grams of protein per kilogram of lean body mass, not total body weight.

How can one calculate their lean body mass in kilograms for protein intake purposes?

The script suggests that a link will be provided to help calculate lean body mass in kilograms, which is essential for determining the correct protein intake.

What is the role of creatine in muscle growth, and how should it be taken as a supplement?

Creatine acts as a buffer or substitute for energy during high-intensity, short-duration exercises, allowing for more work and muscle growth. It should be taken as a supplement, starting with 20 grams for 5 days, then maintaining a dosage of 3 grams for the rest of the month.

How does cold therapy affect muscle growth and what types of cold therapy are mentioned?

Cold therapy, including cold showers and cryotherapy, increases the expression of muscle genes and RNA, which aids in muscle growth. It also decreases inflammation and stimulates the burning of calories and fat.

What is the relationship between intermittent fasting and muscle growth, and what is the recommended approach?

Intermittent fasting can stimulate growth hormone and indirectly increase muscle growth. However, prolonged fasting may lead to muscle wasting. The recommended approach is to have two meals a day without snacking to improve insulin sensitivity.

What is the role of arginine in muscle growth, and how should it be consumed?

Arginine can significantly increase growth hormone by inhibiting somatostatin, which can enhance muscle growth. It should be taken in higher amounts, between 3 to 6 grams per day on an empty stomach, ideally 30 minutes before working out.

What are the potential drawbacks of using cold therapy for muscle growth, and how can they be mitigated?

While cold therapy can initially cause muscle shrinkage, it increases muscle size during the recovery phase. To mitigate potential drawbacks, it's important to use cold therapy as an intermittent stress to the body.

What are the considerations for using intermittent fasting as a method to increase muscle growth?

Intermittent fasting should be approached with caution, especially for those who are not in good health. It's important to combine fasting with exercise and ensure that the individual is healthy enough to handle the stress of fasting.

How does the script suggest determining the amount of protein needed based on body weight in pounds?

The script mentions a different formula for calculating protein needs based on body weight in pounds, which will be provided in a link for those who prefer not to use kilograms.

Outlines

00:00

💪 Essential Muscle Growth Factors

This paragraph discusses the importance of muscles in the body, their role in movement, posture, metabolism, and the lymphatic system. It emphasizes the necessity of muscle mass for maintaining metabolism and the two primary methods for increasing muscle growth: high-intensity exercise and protein consumption. The paragraph also highlights the importance of animal protein sources like steak and eggs and provides a formula for calculating the required protein intake based on lean body mass. It mentions the role of creatine as a supplement to enhance muscle growth by supporting energy during high-intensity workouts.

05:00

🥶 Innovative Techniques for Muscle Growth

The second paragraph introduces less conventional methods to boost muscle growth. It starts with creatine supplementation, explaining its role in energy production during high-intensity, short-duration exercises. The paragraph then delves into cold therapy, discussing its benefits in increasing brown fat production, burning calories, and reducing inflammation, which indirectly supports muscle growth. Intermittent fasting is presented as a method to stimulate growth hormone and improve insulin sensitivity, potentially aiding muscle growth when combined with exercise. Lastly, the paragraph explores the use of arginine to increase growth hormone levels, suggesting a dosage of 3 to 6 grams on an empty stomach before workouts for optimal results.

Keywords

💡Muscle Growth

Muscle growth refers to the process of increasing muscle mass, which is a central theme of the video. It is important for movement, posture, metabolism, and even the lymphatic system. The video discusses various methods to accelerate this process, emphasizing the role of high-intensity exercise and protein consumption.

💡Skeletal Muscles

Skeletal muscles are the muscles attached to bones and are responsible for body movement. The script specifically mentions these muscles when discussing muscle growth, distinguishing them from other types of muscles in the body.

💡Metabolism

Metabolism is the process by which the body converts food into energy. The video explains that having sufficient muscle mass is crucial for maintaining a healthy metabolism, as muscles contain mitochondria that help burn fat.

💡Protein

Protein is essential for muscle growth, as it provides the amino acids needed for muscle repair and growth. The script mentions that animal protein sources like steak and eggs are superior for muscle development compared to plant-based options.

💡Creatine

Creatine is a supplement that can enhance muscle growth by providing energy for high-intensity, short-duration exercises. The video explains that creatine acts as an energy buffer, allowing for more intense workouts that stimulate muscle growth.

💡Cold Therapy

Cold therapy, which includes cold showers and cryotherapy, is discussed as a method to increase muscle growth by generating brown fat and stimulating the expression of muscle growth genes. The video notes that while cold therapy initially may cause muscle shrinkage, it aids in muscle recovery and growth.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The script explains that this method can stimulate growth hormone and improve insulin sensitivity, indirectly promoting muscle growth.

💡Growth Hormone

Growth hormone is a peptide hormone that stimulates growth, cell reproduction, and cell regeneration. The video discusses how certain practices like intermittent fasting and arginine intake can increase growth hormone levels, which can contribute to muscle growth.

💡Arginine

Arginine is an amino acid that can boost growth hormone levels by inhibiting somatostatin. The video suggests that taking arginine before a workout can enhance muscle growth by increasing the body's natural growth hormone production.

💡Inflammation

Inflammation is the body's response to injury or infection. The script mentions that cold therapy can decrease inflammation, which may be beneficial for muscle recovery and growth.

💡Insulin Sensitivity

Insulin sensitivity refers to how responsive the body's cells are to the hormone insulin, which regulates blood sugar levels. The video explains that intermittent fasting can improve insulin sensitivity, potentially aiding in muscle growth by allowing more insulin to reach the muscles.

Highlights

The human body has approximately 650 skeletal muscles which are crucial for movement, posture, metabolism, and the lymphatic system.

Muscle mass is essential for maintaining metabolism, especially as one ages.

High-intensity exercise and protein consumption are two well-known methods for increasing muscle growth.

Protein from animal sources like steak and eggs is more effective for muscle growth than plant-based options.

The recommended daily protein intake ranges from 8 to 1.5 grams per kilogram of lean body mass.

Calculating protein needs based on lean body mass rather than total body weight is crucial for accuracy.

Creatine, found in meat and as a supplement, aids in energy production during high-intensity, short-duration exercises.

Supplementing with creatine can enhance muscle growth by supporting energy demands during workouts.

A creatine loading phase of 20 grams for 5 days followed by a maintenance dose of 3 grams is suggested for muscle building.

Cold therapy, such as cold showers or cryotherapy, can stimulate brown fat production and increase muscle gene expression.

Cold therapy may initially reduce muscle size but can enhance muscle growth during the recovery phase.

Intermittent fasting can stimulate growth hormone and potentially increase muscle growth through hormonal pathways.

Intermittent fasting should be approached with caution and combined with exercise for optimal muscle growth.

Arginine, an amino acid, can increase growth hormone levels and enhance muscle growth.

Taking arginine on an empty stomach, especially before a workout, may be the most effective timing for muscle growth.

A balanced approach combining exercise, nutrition, and supplementation is key to effective muscle growth.

Transcripts

let's talk about the four ways to speed

up the growth of muscle now you have

about 650 muscles in your body and I'm

talking mainly the skeletal muscles not

into the other muscles but the purpose

of muscle is to create movement to help

you with posture to help you even with

your metabolism if you don't have enough

muscle mass let's say you're you're

getting older and you lose your muscle

you lose your metabolism too so you have

a lot of mitochondria that helps you

burn fat in your muscle and then also

muscle helps uh pump the lymphatic

system and so if you don't move a lot

you're not going to pump your lymp

through your body now there are two not

surprising ways to increase muscle

growth you already know this

high-intensity exercise and the

consumption of protein you're not going

to grow muscles on a vegan burger okay

or a plant-based Burger it's not going

to happen you need the best source of

protein and that would be animal protein

steak and eggs are at the top of the

list now how much protein you need

anywhere between 8 to

1.5 g of protein per kilogram of weight

now what I mean by kilogram of weight

I'm talking about of your kilogram of

lean body muscle weight so if you're a

really big person and you have a lot of

fat you got to do this calculation on

your lean body mass and I will put a

link down below to kind of help you

figure out that calculation now if

you're not into kilograms you're into

more pounds there's a different formula

for that I'm going to put that down

below when you're talking about grams of

protein we're not talking about the

actual weight of a steak for example

we're talking about the protein in that

steak let's say for

example if we talk about pounds right

and you weigh about 185 pounds and

that's how much lean body mass you have

that would come out to about 84 kg okay

if we do the calculation on8 G I would

just times that time 84 and that comes

out to 67 G and then if we look at the

high range 1.5 G and we do that

calculation we're talking between 67 g

of protein to 126 g of protein so what

would determine if you're on the low end

or the high end your age how active you

are how much exercise you do and the

strength of your digestive system like

if you're 95 years old you're probably

not going to do the top highest amount

of protein versus if you were an athlete

at 20 years old and some people might

even need to go up to 2 gam of protein

per kilogram of lean body mass now let's

get into the surprising things that can

increase the speed of muscle growth

first thing on the list is creatine

right and by the way creatine is in

Foods especially meat but if we want to

speed up the growth of muscle we want to

take it as a supplement it's not

necessarily creating muscle

itself but indirectly it is because

creatin is kind of like a a buffer or a

substitute for energy especially the

initial high-intensity exercise with

short duration even before glucose is

made you use a type of creatin and

that's used as energy to allow you to

recycle or recover this ATP and what's

unique about that is when you exercise

high intensity short duration

that is what increases the muscle growth

and so creatin allows you to do that if

you don't have enough creatin you're not

going to have the energy to work out

like that number one and the energy

that's supplying the system actually can

help you grow this muscle it allows you

to do more work I mean if you're going

to go work out and build muscles and

you're tired and you don't have enough

energy it's probably not going to happen

now as far as how much creatine you need

if you're really serious about building

muscles I would use 20 G for about 5

days and then go down to like a

maintenance dosage of 3 gram for the

rest of the month and then you would

cycle to a higher amount 20 grams for 5

days and then cycle back to your smaller

maintenance amount number two cold

therapy now you can do cold showers cold

immersion cryotherapy there's a lot of

different versions of this when you're

in the cold the body has to do something

very very unique it has to maintain the

core temperature so it has to generate a

tremendous amount of energy to do that

so to do that you're going to generate

this type of brown fat which then will

stimulate the white fat and you're going

to burn a lot of calories and so the

combination of burning more calories

burning more fat and the coal therapy

both in rats and humans increases the

expression of the muscle Gene

okay certain genes in your muscles that

help the growth of muscle as well as

something called the RNA which is kind

of like the the protein factory that

makes different proteins cold therapy

increases that coal therapy also

decreases inflammation now you may have

heard um studies that show that coal

therapy actually does not increase your

muscle okay it actually will shrink your

muscles that is true

initially but in the recovery phase it

will increase the muscle size it's kind

of like any type of stress you can

overdo it we want intermittent type

stress to the body to create some cool

changes all right number three

intermittent fasting there's one school

of thought that if you're not eating

your muscles are going to waste away but

what happens when you do intermittent

fasting you stimulate growth hormone you

stimulate all sorts of things that

indirectly can potentially increase

muscle through the hormone growth

hormone here's the Catch 22 you're

probably not going to grow any muscles

if you're doing any type of prolong

fasting I'm talking about just doing

intermittent fasting like two meals a

day not cutting your calories down just

not having the snacks because

intermittent fasting will also make

insulin more sensitive so by fixing

insulin resistance you can actually get

more insulin to the muscle because the

snacking just kills this whole process

here's another Catch

22 you got to be somewhat healthy to do

fasting I mean if you take a really sick

person and you start to put them on this

stress of fasting it might not be the

best thing to start them out on I'm

talking about a person who is not sickly

who has somewhat of a good health and

that can do this correctly and also

combine at the same time the exercise

because they have the energy to do it

number four arine and it can

significantly help you increase growth

hormone by inhibiting another hormone

called somatostatin so argine kind of

takes the breaks off of growth hormone

they've even given children that are a

bit shorter than they should be about

2.2 G of Arginine and notice that they

actually grew taller but arginine is

another surprising way to enhance the

growth of muscle but what you want to do

is you want to take a bit higher amounts

between three 3 to 6 G per day on an

empty stomach and I think the best time

to take it is about 30 minutes before

you work out now if you have not seen my

other powerful video to grow muscles I

put it right here check it out