HOW TO BUILD MUSCLE AS A NATTY

Summary

In this fitness-focused video, the host shares five top tips for maximizing muscle gain. Key advice includes tracking calories for a controlled surplus, emphasizing progressive overload and training intensity, adjusting training frequency for weak body parts, maintaining fitness through active recovery, and prioritizing recovery for optimal performance. The host also stresses the importance of in-workout nutrition to enhance recovery and training outcomes.

Takeaways

• 📈 Track your calories and aim for a controlled calorie surplus to maximize muscle gain without excessive fat accumulation.
• 🏋️‍♂️ Prioritize progressive overload and high training intensity to stimulate muscle growth effectively.
• 🔄 Ensure proper training frequency, focusing on training weaker body parts more often for better progress.
• 🏃‍♂️ Maintain a baseline level of fitness through active recovery and regular cardio to support gym performance and overall health.
• 💤 Prioritize recovery by getting adequate sleep, managing stress, and maintaining a routine to support muscle growth and overall well-being.
• 🍽️ Consider the benefits of in-workout nutrition, such as quality carbohydrates, to enhance recovery and training performance.
• 📅 Aim for a gradual and consistent rate of muscle gain, typically half a pound to a pound per week for natural athletes.
• 🚫 Avoid overeating to the point of gaining excessive body fat, which can hinder muscle definition and progress.
• 🔄 Implement a training regimen that includes a mix of high-intensity workouts and active recovery to optimize muscle development.
• 📉 Keep stress levels low, as high stress can negatively impact gains and overall performance.
• 👨‍🏫 For those looking to improve specific body parts or overall muscle mass, consider higher training frequency and proper workout splits.

Q & A

What is the most undervalued tip for gaining maximum muscle according to the video?

The most undervalued tip for gaining maximum muscle is tracking your calories and being in a calorie surplus.

What is the recommended rate of muscle gain for natural athletes mentioned in the video?

The recommended rate of muscle gain for natural athletes is around half a pound to a pound per week.

Why is it important to track calories when trying to gain muscle?

Tracking calories ensures that you are in a controlled calorie surplus, which is necessary for muscle growth without excessive body fat accumulation.

What is the role of training intensity in muscle gain according to the video?

Training intensity is crucial for muscle gain as it ensures that you are working out with high effort and proximity to failure, which stimulates muscle growth.

How does progressive overload relate to training and muscle gain?

Progressive overload involves gradually increasing the stress placed upon the body during exercise, which is essential for continuous muscle growth and adaptation.

Why is training frequency important for muscle growth?

Higher training frequency allows for more opportunities for progress by targeting weaker body parts more often, leading to better quality sets and growth.

What is the significance of active recovery and staying fit during the muscle gain phase?

Active recovery and maintaining fitness levels are important for overall health, digestion, mood, and gym performance, which all contribute to effective muscle gain.

How does recovery affect muscle growth and what are some ways to improve it?

Recovery is critical for muscle growth as it allows the body to repair and build muscle. Improving recovery involves prioritizing sleep, managing stress, and incorporating activities like sauna and napping.

What is the importance of in-workout nutrition in the context of the video?

In-workout nutrition is important for improving recovery and training performance, with the video recommending quality carbohydrates like those from TR jp.com and EAS.

What are some practical tips for staying stress-free during the muscle gain phase?

Practical tips for staying stress-free include maintaining a good routine, getting adequate sleep, taking naps, and limiting time on social media to reduce stress and improve recovery.

How does the video suggest using the discount code 'Kuba 10'?

The video suggests using the discount code 'Kuba 10' at trby.jp.com or in Tesco for purchasing accessories to support the channel.

Outlines

00:00

💪 Maximizing Muscle Gain: Tracking Calories and Surplus

The first paragraph emphasizes the importance of tracking calories for muscle growth. It suggests being in a calorie surplus to build muscle tissue, debunking the myth that eating more leads to more muscle. The speaker advises a controlled surplus to avoid excessive body fat gain, aiming for a half pound to a pound of muscle per week. The key is to stay in a controlled surplus over a longer period, maintaining a patient approach.

05:00

🏋️‍♂️ Progressive Overload and Training Frequency for Growth

The second paragraph focuses on progressive overload and training intensity as crucial for muscle growth. It stresses the need for high training effort and proximity to failure for effective muscle-building reps. The speaker also discusses the benefits of higher training frequency, especially for weaker body parts, to improve skill level and overall progression. The paragraph concludes with recommendations for maintaining fitness and recovery during the off-season to support muscle growth and training performance.

Keywords

💡Calorie Surplus

A calorie surplus refers to a condition where an individual consumes more calories than they burn, leading to weight gain. In the context of the video, it is emphasized as a crucial factor for muscle growth. The speaker advises tracking calories to ensure a controlled surplus, which is necessary for building muscle tissue without excessive fat gain. The video suggests a surplus that allows for a gain of half a pound to a pound per week, which aligns with the goal of maximizing muscle mass while minimizing fat accumulation.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to cause adaptation, leading to increased strength and muscle growth. The video highlights the importance of applying this principle by consistently challenging the body with heavier weights, more repetitions, or additional sets over time. It is noted that while intensity is key, it should not compromise proper form and execution of exercises.

💡Training Intensity

Training intensity refers to the effort put into a workout, often measured by the weight lifted, the speed of movement, or the proximity to failure. The video underscores the necessity of high training intensity to stimulate muscle growth effectively. It is suggested that training with high effort and pushing close to failure can yield more effective reps and greater potential for muscle mass development.

💡Training Frequency

Training frequency is the number of times a specific muscle group is trained within a given period, typically a week. The video suggests that higher training frequency, especially for weaker body parts, can lead to more opportunities for progress and growth. It is argued that breaking down the volume of training into more sessions per week can enhance the quality of workouts by reducing fatigue and allowing for better execution of exercises.

💡Active Recovery

Active recovery involves engaging in light physical activity during rest periods to aid in recovery without causing additional fatigue. The video stresses the importance of maintaining a baseline level of activity, such as daily steps and cardio sessions, to support recovery, improve digestion, and mood. It is presented as a means to stay fit and strong during the muscle gain phase, which in turn supports better performance in the gym.

💡Recovery

Recovery in the context of the video refers to the body's ability to repair and rebuild muscle tissue after workouts. It is highlighted as a critical component of muscle growth, emphasizing that without adequate recovery, training intensity and frequency will suffer, hindering progress. The video suggests prioritizing sleep, stress management, and maintaining a routine to facilitate recovery.

💡Stress Management

Stress management is the process of identifying and coping with stress to reduce its negative effects on health and performance. The video points out that stress can be a significant hindrance to muscle gains, as it can elevate cortisol levels and impair recovery. Strategies like maintaining a routine, taking naps, and limiting social media use are suggested to keep stress levels low and support recovery.

💡In-Workout Nutrition

In-workout nutrition refers to the consumption of nutrients during exercise to enhance performance and recovery. The video recommends the use of quality carbohydrates and supplements like performance fuel sustain and MPS Max during workouts to improve recovery and training performance. It is presented as a bonus tip for those looking to maximize their muscle gains.

💡Body Fat

Body fat is the total amount of fat stored in the body, which can be a concern when trying to gain muscle without also gaining excess fat. The video discusses the need to control calorie surplus to minimize fat gain while maximizing muscle growth. It warns against excessive surplus that could lead to rapid fat accumulation, which can be difficult to reduce and may lead to muscle loss.

💡Training Execution

Training execution refers to the technical correctness and precision with which exercises are performed. The video emphasizes that while training intensity is important, it should not come at the expense of proper form and execution. Maintaining good technique is crucial for preventing injuries and ensuring that the targeted muscle groups are effectively stimulated for growth.

💡Fitness Levels

Fitness levels in the video pertain to an individual's overall physical condition, including cardiovascular endurance, strength, and flexibility. It is suggested that maintaining a certain level of fitness during the off-season can support active recovery, improve gym performance, and enhance the ability to handle heavier weights and more intense workouts, which are essential for muscle growth.

Highlights

Support the channel and use the discount code Kuba 10 at trby.jp.com for accessories.

Subscribe to the channel to support the content creator.

Track your calories and be in a calorie surplus to build muscle.

Aim for a controlled calorie surplus to avoid excessive body fat gain.

Strive for a muscle gain rate of about half a pound to a pound per week.

Progressive overload and training intensity are crucial for muscle growth.

Train with high proximity to failure for effective muscle building.

Maintain good form and range of motion even when training with high intensity.

Higher training frequency can lead to more opportunities for progress.

Training frequency should be higher for weaker body parts.

Active recovery and staying fit are important during the gaining phase.

Maintain a baseline level of activity for better recovery and digestion.

Include cardio sessions to improve fitness and capacity for gym output.

Prioritize recovery to ensure effective training sessions and progress.

Stress management is key to muscle gains and recovery.

Limit social media time to reduce stress and improve energy levels.

In-workout nutrition can improve recovery and training performance.

Use performance fuel sustain from TR.jp.com and EAS for better workout nutrition.

Subscribe to the channel for more fitness and training tips.

Transcripts

what's up guys before we get stuck in

today's video please support the channel

and support me through using my discount

code at trby jp.com Kuba 10 or hardbody

for your accessories Kuba just Kuba no

Kuba 10 Kuba 10 also works in Tesco just

remember that before we get into this

video please support the channel and

click the Subscribe button there's a lot

of you are still watching this with no

subscription so support the channel and

this way I can give back to you guys so

much more through more content and more

videos to help today I have got a

special topic for you my five top tips

for you to gain maximum muscle ass so

tip number one and this is the most

undervalued tip of them all first and

foremost you need to track your calories

and you need to be in a calorie Surplus

in order to build muscle tissue

maintenance phases for most people are

not going to be the most beneficial when

it comes to trying to reach all out

progress and maximum muscle gain so if

you want to grow your first step is that

you have to eat and you have to be in a

calorie Surplus and in order to do that

you will have to track your calories if

you are not tracking your calories the

likelihood of of you being in a surplus

potentially could be slim or on the

other hand your Surplus could actually

be too big and one thing you have to

remember is this the Surplus that you

need in order to get muscle mass isn't

that huge a lot of people are under

impression that the more you eat the

more muscle you grow and that could not

be any further from the truth the more

you eat more body fat you will gain

however there's only so much muscle you

can gain at one given time so yes you

need to be the C Surplus but how much of

of a surplus does that need to be is not

really that great and it's not that

significant generally you want to be

looking at the rate of gain of around

half a pound to a pound per week maximum

for most natural athletes I would be

swaying more to a half pound a week um

and I would be aiming to do this over 30

to 35 weeks staying in a surplus for all

that time and key is making sure that

you stay in a controlled Surplus because

if you eat above and beyond your needs

you will accumulate body fat pretty

quickly and that is the main reason why

most people offseason progress comes to

an early stop now you also don't want to

gain that much body fat from your

Surplus being so high that it's going to

take you so much time and effort to

bring that body fat down back in check

that is where a lot of people do tend to

lose the muscle M to work so hard for

because they simply get too far out of

shape so track your calories stay in a

calorie Surplus make sure it is a

controlled Surplus and you are not

overdoing it and you are keeping

controlled rate of gain over a longer

period of time and staying patient that

is the key tip number two Progressive

overload and training intensity yes

that's right you need to make sure that

your training intensity is high and you

are training with high proximity to

failure now how that looks will vary

person to person depending on the skill

level and the training age bottom line

is this you need to come in the gym and

you need to train with effort and the

closer your proximity to failure the

more effective reps you will get and

more potential you have to build more

muscle mass so effort is King

Progressive overload is King however

make sure you are not sacrificing your

range of motion and training execution

for sake of more load training

intensely is very important you have to

make sure that you are mixing both

training intensity with good execution

and applying Progressive Overlord

principles through aiming to beat your

reps beat your log book add extra load

add extra reps or even add extra sets to

a degree within your training block so

priority is always training intensity

followed by the quality of that train

intensity and this brings me on to point

number three which is your training

frequency now if you are a beginner or

even a pretty Advanced athlete higher

training frequency

will lend itself to more opportunity for

Progress now I know there's a lot of

research and there's a lot of people

that do have different opinions however

one thing you have to remember not all

volume is a created equal what I mean by

that is if you train your chest once per

week and you do 15 sets for your chest

the likelihood of having 15 quality sets

in one workout is pretty slim if you

break that workout up into two workouts

and you have seven sets in one workout

and seven sets in the other workout the

quality of those sets

will be much higher because you are not

going to be as fatigued so one option

that you also need to explore is your

training frequency and you simply need

to train your weaker body parts with

higher frequency which then lend itself

to more opportunity for growth better

quality sets and higher frequency does

in my opinion allow you to improve your

skill level in the gym allowing you to

get more out of the lifts that you have

programmed in giving you more

opportunity for growth but also more

opportunity to learn the movement

patterns that are going to lead to

better progression overall so if you are

looking to bring up body parts or if you

looking to grow potential explore higher

training frequency or even trial an

upper lower split uh for most people

that is a split that works incredibly

well or even push pull legs with high

frequency across the week tip number

four active recovery and staying fit a

lot of people make the mistake of perm

buing and often get either out of shape

or get unfit you can only do what you

can recover from

and your recovery is also going dictated

by your Fitness levels so during a

gaining phase it's always a smart idea

to keep a baseline level of activity

through your neat upholding your daily

steps they don't need to be high however

upholding some daily steps will have

benefits when it comes to active

recovery improving digestion and

improving your mood in general along

side of at least two sessions of hard

cardio per week especially as you get

heavier in order to improve your

capacity for output on the gym floor the

fitter you are the stronger you will be

the better you will recover between sets

and you will simply be a lot more

efficient and potentially even stronger

so do not neglect your Baseline activity

levels and do not get lazy in your

offseason stay fit stay strong this

brings me on to the final point and

potentially one of the most important

points recovery as I mentioned before

you can only do what you can recover

from it's not just about turning up to

the gym and killing your workouts your

recovery between sessions is equally as

important you need to be recovered in

between sessions in order to see

progression in the gym so all the points

that I've mentioned prior to this they

will not have a great impact on your

progression because if you are under

recovered your training intensity will

suffer you won't be as switched on to be

able to actually perform well you will

find that you won't be able to train

with the same training frequency you

will find that your training intensity

drops off the quality of your session

overall will be diminished so you have

to prioritize your recovery which means

prioritizing your sleep staying

relatively stress free as stress free as

your lifestyle allows and at times your

lifestyle may need to change in order to

keep you less stressed and ultimately

stress is a killer of gains I always say

that so try and really keep your stress

levels to a minimum where possible some

stress is unfortunately unavoidable

however just working on that being

mindful of trying to be efficient with

your day-to-day task upholding a good

routine getting adequate sleep and

making sure that you're are productive

through your days to keep your stress

levels down will certainly help you as

an athlete as a bodybuilder and in

business simple things that I like to

include to improve my recovery

personally is sauna making sure that I

have non-negotiable sleep time and wait

time naps when possible again 15 to 20

minutes laying down and closing my eyes

putting my phones away no work nothing

that will really get me engaged so no

social media and another thing that I

really have found made has made a

massive difference is actually limiting

my time on social media social media is

a drainer it really is it's a tool that

is necessary for myself for my business

however I use it wisely I do not abuse

it I don't sit there scrolling I don't

waste my time on it because it really

does have a massive impact on my stress

levels and my energy levels now bonus

points for you guys int workout

nutrition is something that will

directly improve your recovery and

training performance I stand by that and

I always always including in work

nutrition throughout every phase of my

offseason and prep I never actually out

because I do find the benefits are huge

when it comes to in workout nutrition

especially having a good quality

carbohydrate in place like performance

fuel sustain from TR jp.com and EAS and

MPS Max it really does make a massive

difference and I always use with all my

clients and they also report the same so

guys if you want some get on trade by

jp.com show me some love show me some

support and you can get your gains on

and improve your recovery which is a

bonus so guys I hope you enjoyed my top

five tips to

acquire Max Muscle if you enjoy the

video please like share and more

importantly subscribe to the channel

thank you guys peace out for now