The BEST Way To Train & Eat To BUILD MUSCLE & BURN FAT | Stan Efferding
Summary
TLDRThis comprehensive video transcript delves into the nuances of effective strength training programs for building muscle. It emphasizes the importance of a caloric surplus and sufficient protein intake, while dispelling the notion that cardio and weight loss alone lead to substantial muscle gains. The transcript meticulously outlines evidence-based guidelines for hypertrophy, including optimal training frequency, volume, load, tempo, range of motion, exercise selection, and rest periods. With a wealth of practical insights, it encourages a strategic approach tailored to individual goals, whether emphasizing strength or hypertrophy, and highlights the significance of consistency, patience, and adherence for long-term success.
Takeaways
- ๐ฅ Weight loss primarily happens through calorie deficit, not exercise. Lose weight in the kitchen, not the gym.
- ๐ชค Building muscle requires being in a modest calorie surplus and consuming sufficient protein.
- ๐๐ปTraining each muscle group twice per week, with 2-3 days of rest in between, is recommended for optimal muscle growth.
- ๐ช Mechanical tension from lifting weights is the primary driver of muscle growth, not metabolic stress or muscle damage.
- ๐คRange of motion is important - go through a full range on exercises to maximize the stretched position.
- ๐จVolume matters, but quality sets taken close to failure are more important than junk volume. Aim for 5-10 hard sets per muscle group.
- ๐Rest periods of 2-5 minutes between hard sets allow for better performance and muscle growth compared to short rests.
- ๐คProgram adherence, consistency and patience are key. There is no finish line, make it a sustainable lifestyle.
- ๐Individualize programs based on goals, recovery, body responses. One size does not fit all.
- ๐ Tempo of 2-5 seconds on the eccentric (lowering) phase provides a good growth stimulus without excessive muscle damage.
Q & A
What is the primary focus for effective weight loss?
-According to the script, weight loss is primarily achieved through creating a calorie deficit by controlling energy intake, not by relying solely on exercise or increasing energy expenditure through workouts.
Why is it difficult to gain muscle while in a calorie deficit?
-The script explains that when in a calorie deficit, it becomes harder to build muscle mass. This is because the body's priority is to utilize available energy for essential functions rather than allocating resources towards muscle growth.
What is the recommended approach for gaining muscle mass?
-To gain muscle mass effectively, the script suggests getting into a slight calorie surplus of around 300-500 calories, consuming sufficient protein (around 1 gram per pound of body weight), and spacing meals evenly throughout the day.
What is the difference between training and exercise?
-The script distinguishes training as being measurable and progressive, with a clear goal in mind, whereas exercise is simply performing physical activities without specific metrics or progressive overload.
What are the key components of an effective hypertrophy (muscle growth) program?
-The script outlines several key components, including training each muscle group twice a week, using a full range of motion, controlling the eccentric (negative) portion of the movement, and training within a few reps of failure.
How important is metabolic stress and muscle damage for muscle growth?
-Recent research suggests that metabolic stress and muscle damage are secondary factors and not the primary drivers of muscle growth. The main stimulus for hypertrophy appears to be mechanical tension from lifting weights.
What is the recommended approach for exercise selection and order?
-The script advises performing multi-joint compound exercises first in the workout, followed by isolation exercises targeting specific muscle groups. Exercise selection should prioritize movements that allow for a full range of motion and optimal muscle stretching.
How does exercise tempo affect muscle growth?
-The script recommends controlling the eccentric (negative) portion of each repetition, taking 2-5 seconds to lower the weight. However, excessively slow eccentrics (e.g., 10 seconds) do not provide additional hypertrophy benefits.
What is the recommended training volume for hypertrophy?
-The script suggests performing around 6 sets per muscle group, split across 2-3 different exercises. The focus should be on training close to failure, rather than accumulating high volumes of sub-maximal work.
How important are rest periods between sets for muscle growth?
-According to the script, longer rest periods of around 3 minutes between sets are more conducive to muscle growth compared to shorter rest periods of 1 minute or less.
Outlines
🏋️♀️ Fundamentals of Strength Training for Weight Loss and Muscle Gain
This paragraph discusses the difference between training for weight loss and training for muscle gain. It emphasizes that weight loss primarily occurs through calorie deficit, not exercise. However, to gain muscle, a calorie surplus and sufficient protein intake are recommended. The paragraph also stresses the importance of consistency, patience, and a sustainable lifestyle approach to fitness.
🔀 Program Design for Muscle Hypertrophy
This paragraph outlines the key factors for designing an effective strength training program aimed at muscle hypertrophy (growth). It covers aspects such as training frequency (training each muscle group twice per week), volume (6 sets per muscle group), exercise selection (compound and isolation exercises), rep ranges (5-30 reps), tempo (controlled eccentric/negative movement), and full range of motion to maximize muscle stretch and tension.
🦵 Optimizing Exercise Form and Range of Motion
This paragraph emphasizes the importance of proper exercise form and range of motion for maximizing muscle growth. It discusses the benefits of achieving a full stretch or lengthened position in exercises like squats, leg presses, and bicep curls. The paragraph also highlights the individual differences in how exercises target specific muscle groups and the need for exercise variation and customization.
⏱️ Importance of Rest Periods for Muscle Growth
This paragraph focuses on the significance of adequate rest periods between sets for optimal muscle growth. It references research by Brad Schoenfeld, which found that longer rest periods (3 minutes) resulted in greater hypertrophy compared to shorter rest periods (1 minute). The paragraph cautions against short rest periods, as they may mimic a calorie-burning workout rather than an effective muscle-building session.
Mindmap
Keywords
💡Calorie Deficit
💡Muscle Gain
💡Progressive Overload
💡Training Frequency
💡Training Volume
💡Range of Motion
💡Mechanical Tension
💡Rest Periods
💡Compound Exercises
💡Individualization
Highlights
The energy intake side is most relevant to weight loss; you lose weight in the kitchen, not by exercising.
Maintaining a calorie deficit for weight loss isn't the best stimulus for muscle gain; it's harder to build muscle in a calorie deficit.
For intermediate lifters, the goal is to gain muscle by being in a small calorie surplus, around 300-500 calories.
Training should be measurable and progressive, not just exercise for the sake of burning calories.
The evidence-based guidelines for hypertrophy recommend training each body part twice a week, with frequency and program design tailored to individual schedules.
Both heavy weights and lighter weights with higher reps can build muscle, as long as they are taken close to failure.
Mechanical tension, not metabolic stress or muscle damage, is now believed to be the primary driver of muscle growth.
Training through a full range of motion, especially in the lengthened position, contributes more to hypertrophy.
Isolation movements can be just as effective as multi-joint movements for hypertrophy on specific muscles.
Volume recommendations range from 5-10 sets per muscle group per workout, with a preference for 2 hard sets to failure followed by a different exercise.
Rest periods of 3 minutes between sets lead to greater hypertrophy compared to shorter rest periods.
A full squat with greater range of motion and knee angle is better for quad hypertrophy than a partial squat.
Exercise selection and foot positioning should target the specific muscles you want to emphasize for hypertrophy.
Tempo should be controlled, around 2-5 seconds on the eccentric (lowering) phase.
The goal is not just to exercise, but to train with measurable and progressive overload for muscle growth.
Transcripts
the ultimate question was what does a
good strength training program look like
but you the intro you said that people
oftentimes train differently to lose
weight they focus on the energy
expenditure side and we spoke earlier
about the fact that it's the energy
intake side that is most relevant to
weight loss very simply you lose weight
in the kitchen you don't exercise away
weight necessarily I mentioned it's not
terribly effective it's not terribly
efficient uh your body compensates for
it it downregulates the number of
calories that you burn all of those
reasons that we don't use the gym to
exercise getting our heart rate up for
an extended period of time is great for
health but it's not the best thing for
weight loss so lose weight in the
kitchen create a calorie deficit
maintain the deficit now unfortunately
in terms for maintaining a calorie
deficit for weight loss isn't the best
stimulus for muscle gain when you're in
a calorie deficit it's harder to gain
muscle that would be another reason why
you should eat more protein more often
is if you're in a calorie deficit but
but even then even if you're eating more
protein more often if you're in a
calorie deficit it's very hard to build
muscle particularly for the the person
that you described the person watching
us the people watching us today are
intermediate lifters at the very least
they're they're no strangers to the gym
they're in there working out and
sometimes they get frustrated because
they've been at it for a year or two
years or 10 years and they kind of look
the same as they did last year or five
years ago and and there's nothing wrong
with that I mean because ultimately
lifespan and health span is dependent
upon that we continue to do these things
you know when measure people's strength
it's less about their current level of
strength and more about what they had to
do to get there and have have had to
continue to do to get there so it's an
ongoing process whether it's 30 minutes
150 minutes of cardio a week or it's
weightlifting three times a week those
things never end there's no Finish Line
to this deal you know that's one of the
challenging things with people who go on
programs is that they're they never end
that's why it should become a lifestyle
it should be simple sensible and
sustainable and it should be something
that you could adhere to longterm
compliance is the science okay so if I'm
encouraging someone to gain muscle in
the gym I'm asking first and foremost to
try and get into a small calorie Surplus
uh and that would be dependent upon
whether or not they had a significant
amount of body fat that they intended to
lose first maybe I would put them in a
neutral calorie rather than a surplus or
deficit just just a calorie maintenance
and try and do a body recomposition
which can sometimes happen if you have a
significant amount of body fat and
you're somewhat undertrained you can
gain muscle and lose fat at the same
time the less fat you have to lose and
the more experienced you are the less
likely it is you're going to gain muscle
at in the calorie maintenance so put you
in a slight calorie Surplus and 300 or
500 calorie Surplus is just as good as a
1500 calorie Surplus probably better
because you won't gain as much fat and
so don't think that just because you eat
more calories you're going to gain more
muscle because the limiting factor there
is physiologically you just can't build
muscle that fast I don't care how how
hard you train and how much you eat that
process is is laborious and it takes
time so be patient be consistent be
persistent get into a small calor
Surplus get sufficient protein about a
gram a day get four evenly spaced meals
a day would be my recommendation so now
the stimulus if you want to build muscle
and I don't encourage people to go to
the gym and just exercise because you
this has to be measurable and
Progressive there's a difference between
training and exercise training being
measurable and Progressive exercise
being battle ropes and burpees and and
burning calories or supposedly because
you sweat and breathed hard that's not
anything anybody enjoys any trainer can
Tire any trainee out and make them go
home exhausted and sweaty and and
breathing hard it doesn't mean they got
a result doesn't mean it was an
effective training session so I don't
recommend battle ropes and burpees I I
recommend weightlifting in my book I
actually stole it from uh Dr Brett
Contreras PhD glute guy of course I
credit him for it it's called The
evidence-based guidelines of hypertrophy
one of the most thorough charts and easy
to read but it goes down the list first
and foremost is frequency most people
should train each body part twice a week
now whether you do a full body Monday
and a full body Friday or you do a upper
Monday lower Tuesday upper Thursday
lower Friday doesn't matter okay
training everybody part twice a week
mainly because you want to train your
body part and give it about two to three
days to rest and then train it again if
you give it a full week or 10 days you
may uh stimulate a little bit of of
growth but then that might also in dra
trining it might also decline over the
course of the the time that you've been
away from training so the idea is just
to keep tacking on these little bouts of
stimulus so you can continue to grow so
about twice a week per body part the
split I really set up based on
somebody's personal schedule if you're a
busy individual you're you're going to
be able to go to the gym less then I'm
I'm G to have you do a full body workout
you know Monday and Friday I get people
who work a ton of hours during the week
I might have them go in Wednesday night
and do a a really quick full body
workout or Wednesday morning early and
then have them do their longer harder
sessions on the weekend Saturday and
Sunday when they're well rested well fed
and some people who want to train even
more I might have them split chest in
the morning on Saturday back at night on
Saturday night quads in the morning on
Sunday and hamstrings at night on Sunday
night and then Wednesday is a full body
workout just to to keep the progress
going so that' be how I would design
something for a busy professional but if
if you've got all the time in the world
and you want to have the best program I
think you should train at least four
possibly five days a week break that up
into whether it's a push pull legs or
it's an upper lower but now we have to
talk about what's the most sufficient
training to stimulate growth you can
build just as much muscle lifting heavy
weights for five reps as you can lifting
a medium weight for 12 reps as you can
lifting a lightweight for 20 to 30 reps
so long as they're to with inter rep of
failure that's what we call intensity
the heavier weights obviously are going
to get stronger because strength is
specific it has a nervous system
component but strength doesn't drive
hypertrophy so you could lift a lighter
weight for 12 15 reps and the heavier
weight you might incur more fatigue and
potentially increase your susceptibility
or exposure to injury and so those are
all considerations to have if you want
strength as opposed to size when I train
MMA athletes UFC athletes I have them do
heavier loads I don't want to build
muscle I don't want to add weight to a
an athlete is trying to cut weight you
know I want to keep them in their weight
class but I want them to be strong and
strength doesn't require hypertrophy it
can help a larger muscle can become a
stronger muscle and I've gone from
obviously up through the weight classes
all the way to 275 and 308 over the
years and Eddie con started at 165 and
ended up at
242 so yes building muscle you know you
you can obviously gain weight and gain
strength over the years so you have to
be within a reper to a failure that's
what's really important now we used to
believe and this research is still
evolving Brad shonfeld's work from 10
years ago is different than it it is
from last week and last year we used to
believe there were three components to
building muscle it was U uh mechanical
tension and that's just putting a a
weight uh and moving it through range of
motion metabolic stress and that's uh
you know if you do a bunch of reps and
you get the pump we believed that those
metabolite all the testosterone and
growth hormone and all those other
things that would accumulate as a result
of of doing you know Arnold talked about
the pump right we believe that metabolic
stress was a muscle builder particularly
because 20% of of muscle is water or 70%
of muscle is water but 20% of the muscle
is piroplasm which is just fluid so we
believe that metabolic stress and then
muscle damage we thought that you know
when you damage the muscle it's it's
recovery causes it to get stronger we
now believe that Almost 100% of the
stimulus comes from the mechanical
tension comes from lifting the weight
the metabolic stress component has
recently been challenged it seems that
metabolic stress and muscle damage are
passengers that if you train hard enough
to get a sufficient stimulus to grow and
and you're within a reper to a failure
you're probably going to get a pump and
you're probably going to do some damage
but those aren't the drivers of the
growth those are
passengers and so we'll stay focused on
mechanical tension now we know from the
research that that's just lifting
weights mechanical tension now we know
from the research that the
lengthened position contributes to more
hypertrophy than the shortened position
so you want to train through a full
range of motion and control the weight
on the way down and that's the timing or
the pace of the
repetition and that is somewhere between
you know just under control two to five
seconds doing a 10-second Ecentric isn't
going to give any more growth than a two
second de Cent and so there's no reason
to to purposely do a long negative it
might create more muscle damage but
again that's not the driver of growth
control the weight on the negative go
through a full range of motions where
there's still tension at end range
that's pretty important say on a bicep
curl if you're standing there when the
and the dumbbell is at your side there's
relatively little tension in the bicep
but if you put it onto a preacher curl
bench at the bottom there is tension
right or if you're just in on an incline
bench leaning back and you're keeping
your arms there's tension uh if you take
a a cable and pull it through your legs
so the stacks behind you and you do your
curl that way when you're at full
extension there's still tension because
the ca's pulling you know back through
your legs if if that's description is is
sufficient for people to follow that's
just an example the same with quadriceps
when you're standing there at the bar on
your back when you're squatting there's
no tension it's not until you bend your
knees that you start to create tension
now you want to go all the way down to
get as much knee angle as much stretch
or lengthened position in the quad
recept as you can that's why a full
squat would be better than a 90 degree
squat for hypertrophy now there's
something to be said for 45 degree or 90
degree squats for strength because
strength's specific and if your athlete
is only moving from that knee angle or
that overall angle hip angle a knee
angle you may be able to strengthen that
position more by working in that
position and so I want to be careful to
distinguish between strength and
hypertrophy leg press if you're focused
on your hip angle with feet high and
outside on the leg press platform uh
you're not going to have a whole lot of
knee angle you're going to have a kind
of a vertical shin and so you're not
going to get as much stretch in the quad
all the stretch will be up in the hip be
more glute and so where you place your
feet in and down and how much knee angle
you get will determine how much stretch
or lengthen position you get in the quad
and that's a better hypertrophy stimulus
than a heavier weight loaded through the
hips with the the glutes participating
in the movement so even load doesn't
matter what matters is especially if
you're recruiting multiple muscle groups
uh in the multi-joint movement that's
why isolation movements are just as
effective for hypertrophy as multi-joint
movements on a specific muscle we use
multiple joint movements because they
get benefits for multiple muscles if you
don't do that exercise through a
significant range of motion and you your
body responds differently than someone
else's for example if uh you're bench
pressing you get three bench pressers
one guy might have huge front delts from
bench pressing another guy might get
huge triceps from bench pressing and
another guy might get a huge chest from
from bench pressing and some lucky
probably gets all three you
know but I'm not that guy I got big
front delts from bench pressing I didn't
necessarily get big triceps or or or
chest from bench pressing so when I work
with flex wheeler he took me off of
bench pressing because I already had
huge front delts and that's what the
bench press did for me and so he would
put me on the dumbbells and make me
bring my sternum up and drop my
shoulders back and get my elbow really
deep and wrap my Peck around my rib cage
to get a full stretch and I got more
volume in my chest than I'd ever gotten
from over 20 years of competing in six
months of training with flex and uh just
because he he made me utilize an
exercise that more specifically benefit
fitted my chest and so he did the same
thing he wouldn't let me squat he took
me to the leg press feet in and down
huge knee angle I went from 12 plates on
a side to six plates on a side it's
humiliating you know but eventually that
six plates on a side week after week
after week with the in and with the feet
in and down and and the knee Bend and
the greater range of motion and more
stretch that started going up to seven
plates eight plates nine plates 10
plates over time and my legs grew and I
had the the most quad volume that I'd
had in over 20 years of competing from
training with flex and isolating uh and
using less weight the quad muscles so
range of motion is on there we talked
about Tempo two to 5c rep we talked
about frequency twice a week we talked
about volume so volume now you've got
folks out there now kind of with the
Dorian mindset that you only need a
couple sets per workout Mike is retel
promotes about five to 10 sets per
workout per body part I've said on about
the six range I would rather do I don't
like doing four sets of 10 I would
rather do two sets to damn near failure
and then go pick a different exercise
and work the muscle from a variety of
different angles because I I believe
people save themselves if you know
you're GNA have to do four sets of hack
squat what's the likelihood you're going
to invest everything into the first
set and I'll use incline dumbbell press
as an example lots of people go to the
gym get on the incline they'll grab the
60s and do 10 reps then they'll grab the
70s and do do 10 reps then they'll grab
the 80s and they'll do 10 reps then
they'll grab the hundreds and they'll
knock out their top set they might be
able to get seven and their spotter
helps them with a couple of reps you
didn't do four sets you did one set if
the 60s you could have done 20 reps you
know that's not a sufficient stimulus so
don't think about it just in terms of
crossing te's and dotted eyes you know
volume but is that specific set is that
pretty close to failure it doesn't have
to be failure I I gave the example if
your spotter helps you with a rep it
doesn't have to be failure you can get
just as big a stimulus by leaving one or
two reps in tank you have to have train
worked hard and don't use junk volume
and don't pre-exhaust your top set with
10 10 10 working up the rack i' would
rather do two two two as far as warm-ups
go and then have and then do two sets of
of the hundreds and those I think are
more effective sets and then pick a
different exercise or two different
exercises but I do about six sets I'll
do maybe two sets of three different
exercises that way I might squat first
and then do a hack Squat and then do a
leg extension even with squats I only do
them because I love them not because I
think they benefit the muscles that I
need the most work on and so you have to
be cautious you know what you select and
so yeah frequency volume load we talked
about Tempo range of motion the
exercises that you pick you know
generally the the multi-joint movements
you do first in the workout and do the
smaller joints later rest periods rest
periods how important is this and this
this goes to what you said a lot of
people go to the gym and try and burn
calories and so they're running through
their workout with short rest periods
these little 30 second rest periods it's
like a crossfit workout not the best
stimulus for growth shonfeld did another
study he showed one minute rest periods
compared to three minute rest periods
the three minute rest period people had
greater hypertrophy growth
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