Most Honest Advice For Building Muscle (As a Natural)

Summary

このビデオでは、ナチュラルフィットネス界隈で筋肉を増やすために知っておくべきことを共有し、10年間トレーニングを続けてきた経験から得た教訓を紹介します。体重は78kg、身長は178cmで、10年間トレーニングを続け、食事や回復に注意を払いながら多くの成功と失敗を経験しました。筋肉増強には時間がかかること、人間がフィードバックループが長いプロセスには弱いこと、また、筋肉増強の過程が非常に繊細であることが学ばれました。また、脂肪を減らすことよりも筋肉を増やすことに重点を置く必要性、そしてストレスや生活の変化がトレーニングの成果に与える影響についても触れています。最後に、個々の回復レベルを理解し、自分自身を管理することが重要であると結論づけています。

Takeaways

• 💪 継続的なトレーニングは10年以上必要で、結果を出すには時間がかかります。
• 📈 最初の1年で10～20ポンドの筋肉をつけると期待するが、実際にはその半分程度増加します。
• 🎯 脂肪減少と筋肉増強を同時に追求すると、結果が遅れる可能性があります。
• 🕰️ 結果を見るには時間がかかり、長期的な視野を持つ必要があります。
• 🚫 過度にLEANを保とうとする姿勢は、筋肉増強に悪影響を及ぼします。
• 🔥 身体的ストレスや生活の変化は、筋肉増強の妨げになる可能性があります。
• 🏋️‍♂️ トレーニングの強度と回数を増やすと、他の活動とのバランスが崩れやすくなります。
• 🌱 筋肉増強は繰り返しのあるプロセスで、ストレスの少ない時に進歩が見られる傾向があります。
• 🧠 自分の回復レベルを理解し、個々の状況に応じてトレーニングを調整することが大切です。
• 📉 短期間の結果に焦らず、長期的な目標に向かって努力することが成功への鍵です。
• 📈 筋肉の成長は遅延フィードバックループが長いため、一時的な成果を見ないで諦めないでください。

Q & A

ビデオで話されている筋肉増強の現実とは何ですか？

ビデオでは、自然なトレーニングで筋肉を増やす過程が徐々に成長し、すぐには結果が見えないと述べています。また、トレーニングだけでなく食事や回復にも注意を払う必要があると触れています。

筋肉を増やすために最初の1年間でどれだけの体重増加が期待できますか？

ビデオの主張によれば、最初の1年間で10～20ポンドの筋肉を増やすことが期待できますが、実際にはその半分の4～5ポンド程度が現実的だとされています。

トレーニングの過程で何が期待される結果と異なる結果を生む原因は何ですか？

期待される結果と異なる結果を生む原因は、トレーニングの努力だけでなく、食事、回復、ストレス管理などの生活習慣にかかっています。また、遺伝子的な限界も影響を与えるとされています。

筋肉増強の過程で何年かかかりますか？

ビデオの主は10年以上トレーニングを続け、4～5年目にかけて積極的な筋肉増強を見始めたと述べています。個人差があり、自然なトレーニングでは徐々に成長するプロセスであるとされています。

トレーニングと食事のバランスをどのようにとるべきですか？

トレーニングと食事のバランスは、筋肉増強に必要な栄養を十分に摂取し、トレーニングの負荷を回復できるようにすることが重要です。また、栄養バランスの良い食事を心がける必要があります。

トレーニングで筋肉を増やす際に、なぜ長期間の努力が必要とされていますか？

長期間の努力が必要な理由は、筋肉増強はフィードバックループが長いプロセスであり、努力の結果がすぐには現れません。また、自然なトレーニングでは、徐々に成長するプロセスであるためです。

トレーニングで筋肉を増やす際に、なぜ脂肪を減らすことに注意を払う必要がありますか？

脂肪を減らすことに注意を払う必要があるのは、脂肪が増えすぎると筋肉の増加と回復に悪影響を及ぼすことがあるからです。また、脂肪を減らすことで筋肉の定着を促進することができます。

トレーニングで筋肉を増やす際に、なぜストレス管理が重要ですか？

ストレス管理が重要であるのは、ストレスがトレーニングの回復や筋肉の成長に悪影響を与える可能性があるからです。ストレスが高まると、睡眠や食事の摂取に影響を及ぼし、トレーニングの成果を阻害する可能性があります。

トレーニングで筋肉を増やす際に、なぜ過度の脂肪減少は避けるべきですか？

過度の脂肪減少は避けるべきであるのは、脂肪が減りすぎるとホルモンバランスが乱れ、筋肉の成長を妨げる可能性があるからです。また、過度の脂肪減少は健康にも悪影響を及ぼす可能性があります。

トレーニングで筋肉を増やす際に、なぜ長期的な増量フェーズが重要ですか？

長期的な増量フェーズが重要であるのは、筋肉の成長は徐々に積み上げられるプロセスであり、短期間の増量では十分な成長を得られないからです。また、長期的な増量フェーズは、筋肉の成長を安定的に促進することができます。

トレーニングで筋肉を増やす際に、なぜ自然なトレーニング者には休憩が重要ですか？

自然なトレーニング者には休憩が重要であるのは、トレーニングの負荷から十分に回復し、次のトレーニングに備える必要があるからです。また、十分な休憩がないと、トレーニングの成果を阻害し、逆に傷害を負う可能性があります。

Outlines

00:00

💪 自然体重训练者增肌的现实与期待

在这段视频中，作者分享了自己作为自然体重训练者增肌的经验和教训。他提到自己已经训练超过10年，体重维持在172磅（约78公斤），身高5英尺10英寸（约178厘米）。作者强调了增肌过程中的坚持和耐心，以及对饮食和恢复的重视。他提到自己最初对增肌的期待与实际结果之间的差距，以及在增肌过程中遇到的挑战和失败。作者希望通过分享自己的经验，帮助观众避免自己曾经犯过的错误，更快地获得更好的训练效果。

05:00

📉 保持过低体脂率对增肌的负面影响

作者分享了自己在增肌过程中的两个主要错误。第一个错误是在2016年，他试图将体脂率降至6%至7%，认为这样可以帮助增加更多肌肉。然而，这一决定导致他的睾丸激素水平下降，性欲消失，经常感到疲劳和寒冷，睡眠质量下降，饥饿感和社会活动受到影响。作者认为，对于大多数非竞技者来说，没有必要将体脂率降至如此低的水平。第二个错误是他在增肌时过分担心增加体脂，导致增肌周期非常短，无法让身体进入长期增肌的状态。他指出，自然体重训练者不应该全年都保持极低的体脂率，因为这既不现实也不可持续性。作者建议，应该允许自己积累一定量的瘦肌肉量，然后在较高的体脂率下看起来会更好。此外，作者还讨论了增肌过程中的脆弱性，强调了适当的恢复和生活方式管理对于维持增肌成果的重要性。

Keywords

💡自然训练者

自然训练者指的是不使用任何外源性辅助药物，仅依靠自身努力和训练来增加肌肉量和改善体格的人。视频中提到，自然训练者在增肌过程中需要更长时间和持续的努力，因为无法借助药物加速肌肉增长。

💡期望管理

期望管理是指对结果的期望进行合理的设定和调整。在视频中，演讲者提到了开始健身时对增肌速度的期望，以及现实中增肌速度远低于预期的情况，强调了对增肌过程期望进行合理管理的重要性。

💡体脂肪率

体脂肪率是指人体内脂肪组织的质量占总体重的百分比。视频中讨论了作者在追求低体脂肪率时遇到的问题，如荷尔蒙水平下降、性欲减退等，说明了维持过低体脂肪率对自然训练者的不利影响。

💡恢复

恢复是指在训练后身体各系统回到正常状态的过程。视频中强调了恢复对增肌过程的重要性，指出如果恢复不足，将会影响训练效果和肌肉增长。

💡营养

营养是指为了维持身体健康和支持肌肉增长所需的食物和饮料的摄入。视频中提到，演讲者在训练过程中非常注重营养摄入，这是增肌成功的关键因素之一。

💡训练计划

训练计划是指为了达到特定健身目标而制定的一系列训练活动。视频中演讲者提到，他曾执行过的训练计划，以及如何根据经验改进这些计划以获得更好的增肌效果。

💡长期增肌

长期增肌是指在较长时间内持续进行训练和营养管理以增加肌肉量的过程。视频中演讲者分享了自己多年的增肌经历，强调了长期坚持和耐心的重要性。

💡反馈循环

反馈循环是指一个系统对其自身输出的反应，用于调整和优化系统性能。在视频中，演讲者将增肌过程比作股票市场投资，强调了长期坚持和关注基本要素的重要性，而不是追求短期的快速结果。

💡生活方式

生活方式是指个人的日常生活习惯和行为模式。视频中提到，生活方式的改变，如不规律的作息、饮酒和营养不当，都会对增肌过程产生负面影响。

💡压力管理

压力管理是指采取策略和方法来应对和减轻生活中的压力。视频中演讲者讨论了在生活压力大的时期，增肌的困难性，以及在压力较小的时期更容易取得进步的情况。

💡遗传潜力

遗传潜力是指个人基于遗传特征所能达到的最大身体能力。视频中提到，当接近个人的遗传潜力时，增肌过程变得更加脆弱和困难，需要更加精细的管理和调整。

Highlights

The reality of building muscle as a natural lifter is shared, emphasizing the importance of consistency and patience over a decade of training.

The speaker's current weight and height are disclosed, providing a reference for the discussed results.

The importance of diet and recovery in muscle building is stressed, alongside the learning journey with its ups and downs.

Realistic expectations are set for muscle growth, dispelling common misconceptions about rapid transformation.

The initial naivety about muscle growth rates and the reality of slower gains are discussed.

The focus on fat loss over muscle gain in the first years of training is highlighted.

Consistency in the gym, nutrition, and recovery is emphasized as crucial despite not seeing rapid results.

The analogy between muscle growth and the stock market is used to illustrate the importance of long-term commitment.

The issue of human impatience with long feedback loops in muscle growth is addressed.

The critical nature of having the right information and system for muscle growth is underlined.

The detrimental effects of trying to stay too lean on muscle gains and overall well-being are shared.

The audience is encouraged to like the video to help the channel grow and reach more people.

Staying in a perpetual cutting mode is identified as a mistake that hinders muscle growth momentum.

The fragility of the muscle growth process when adding other intense activities to a workout routine is discussed.

Walking is recommended as a complementary low-intensity activity to weight lifting for muscle growth.

The impact of lifestyle factors such as partying, sleep, and nutrition on muscle gains is explained.

The cyclical nature of muscle growth and the need to manage recovery levels according to individual capacity are highlighted.

The need for trade-offs and prioritization in life when nearing genetic potential for muscle growth is acknowledged.

The importance of self-management and understanding one's own recovery levels to maximize gains is emphasized.

Transcripts

- In this video, I wanna share with you what I wish I knew

about building muscle as a natural lifter.

And I wanna give you the reality of the situation

and what it really took to achieve these results.

I'm currently sitting around 172 pounds, which is 78 kg.

I am five foot 10, which is 178 centimeters.

I've been doing this for more than 10 years

and that means consistent 10 years of training.

I paid attention to my diet, paid attention to my recovery,

and I've learned a lot along the way.

Of course, there's been ups and downs,

lots of mistakes failures as well as successes and wins.

And I want to make sure you don't have to spend 10 years

of your own life learning some of these lessons,

so you can learn from my experience to get better results.

So let's dive into it.

So first let's talk expectations.

How long will it take you to see results?

And I started this fitness journey somewhat naive.

When it comes to building muscle,

I was looking at different transformations,

people getting great results in about six to eight months.

I was looking at different charts that were saying

you can put on about 10 to 20 pounds of muscle

in the first year of training and then about half that

in the second year.

And I remember thinking if I just did average,

I would be in a great position.

If I could just put on just 10 pounds of muscle

in the first year, that would be great.

The reality was I did about half that in the first year.

I put on about four or five pounds of muscle.

I was focused on fat loss,

trying to get over the excess body fat that I have.

And I was pretty happy with my results,

but I was nowhere close to that 10 pounds of muscle.

And that's the same in the second year.

I gained about again, four or five pounds of muscle

in the third year,

very similar and not due to a lack of effort.

I was showing up consistently,

paying attention to my nutrition,

paying attention to my training, to my recovery,

and executing the best program that I had at the time.

Of course, in hindsight I could have done a ton better,

and I do it these days with clients and it's faster,

but we're still talking about a long period of time.

If I had the mentality of the average gym goer these days,

showing up in the gym, half-ass effort,

checking my phone, sleeping on the machines,

really not doing a good job with nutrition recovery,

I probably would not have seen any results with my genetics.

And this is something people need to hear.

It's not just that you need to put an effort,

it's also effort over a longer period of time.

And it's only about year four or five

where I could look at myself in the mirror

and start seeing how those gains accumulated

to a physique that I could say.

Well, I look like I lift and that's a long period of time.

And with muscle growth,

people have a problem because we humans suck with things

that have a long feedback loop.

You don't see the immediate result of your action.

It takes time and it's kinda similar to the stock market.

You try to time the market,

you're probably gonna end up being broke

because nobody really knows when things

are gonna go up and down.

But if you have solid fundamentals

and if you're investing over time

and you're paying somewhat of attention,

you're gonna do a great job.

And the same thing is with muscle growth.

If you're trying to time it,

you don't know when the gains are gonna come.

I remember going through phases of five months of gaining.

You gain about a pound a month

and you gain those five pounds.

And you're wondering, where did this weight even go?

You can't pinpoint it.

You don't know what actually happened.

And then you continue and continue and continue.

Only when you do a fat loss phase after many months,

then you see, oh wow, that's actually what happened.

And you saw your strength increase,

and you actually seeing some progress.

So it takes a long time for that feedback loop to kick in.

And this is why it's so critical

to have the right information and to have the right system.

If you're dedicating a lot of time and energy into this,

you better be sure that your work is going

in the right direction and that you're staying objective.

If you're emotional, like when stocks go down

or Bitcoin goes down and they panic sell

and they don't understand

that they need to follow through on the fundamentals.

You're gonna be in trouble.

The same thing happens with muscle growth.

When people just go crazy with their programs

because they're not seeing immediate results

a month after, two months after,

they're making decisions that eventually

end up crippling their results.

The second experience I must share with you

and something that killed my gains more than anything else

in my fitness journey was trying to stay too lean.

And before we break this one down please do me a favor.

Go blow to video and hit that like button

as hard as you can.

Really does help a lot with the channel

so we can help more people by showing them this video.

Please go ahead and do that right now.

Speaking of staying lean,

I did two major mistakes here.

Mistake number one happened in 2016

when I decided to go down to six to 7% body fat,

thinking that it would put me in a good range

where I can gain more muscle if I stay in that seven to 12%,

and I'm always gonna be lean,

but be able to put on more size.

And boy was I wrong.

When I go down to six or 7% body fat I felt horrible.

My testosterone levels were from a 90 year old man.

My libido was non-existent.

I was fatigued all the time.

I felt cold all the time.

I couldn't sleep well.

My hunger signals and my society was totally off.

I would eat a full meal and don't feel a full at all.

I think in general, if you're not a competitor,

there's really no need to go that low.

For most natural lifter this is gonna be a disaster.

You're gonna need a lot of time to recover from that

and time that you could have spent gaining.

And the second big mistake that I made was later

when I actually wanted to gain,

I was paranoid about gaining body fat.

So I wanted to stay around 10% body fat

and then just gain a little bit and then cut again,

again and cut again.

So all my gaining phases were really short

and I was not letting my body get into

that long-term gaining momentum.

And this was a huge problem,

because I barely saw any progress whatsoever.

And I think a lot of people are stuck

in this perma-cutting mode,

actually thinking that they can make some progress like that

but it's extremely slow.

And at some point you not gonna see any results.

And this is the thing, you need those long phases.

A natural lifter you don't

want to be shredded all year round.

That is not sustainable for most people.

And the majority of people you do see

on social media that are staying around seven, 8% body fat.

I'm not gonna name names but they're probably not natural.

And there's a huge problem with these fake naturals

causing mismanaged expectations,

thinking that you can actually be

that shredded all year round, it's just not possible.

If you're natural, your goal is to spend the least amount

of time in a calorie deficit as you can.

That's really the key,

is to allow yourself to accumulate

a decent amount of lean mass.

And then the higher body fat percentage

just start looking much better.

And that's something that I would highly recommend

if you're currently stuck

in that perma-cutting mode as I was,

where you're constantly going back into a deficit,

trying to clean up and whatnot.

It's gonna be much easier to get leaner in the future

and you're also gonna look much better

at a higher body fat percentage.

Now, the third thing that I learned about building muscle

over the last 10 years is just how fragile

this process can get.

And here's what I mean by this.

So if I'm training intensely in the gym,

four, five, six times a week

I'm hitting each body part two, three, four times per week.

I really don't have much room

for adding other intense activity.

So if I add some high-intensity cardio

or some classes or some martial arts,

I won't be able to recover from all of that

and my gains will start to suffer.

And this is one of the reasons why I'm a really big fan

of walking because it pairs so well with lifting weights.

And the same thing happens with your lifestyle.

If you suddenly start going out a whole bunch partying,

going to bed at odd hours, drinking,

nutrition is a little bit off,

not getting as much sleep.

You will start seeing less gains at a certain point.

And I'm not gonna sit here and tell you just to quit life

and focus on bodybuilding,

but that's the reality of the situation, that's the truth.

And I know, in my 10 years as I was going through

some stressful periods,

I did my absolute best but I was only maintaining.

And that's how it is.

I pushed really hard, I tried to progress.

I was very optimistic,

I didn't want to get that Nocebo effect,

but no matter how hard I push

I just wasn't able to recover from my training

and I have to do less and less

and it just wasn't working out and that's okay.

But then the next time, when I was going through a phase

there was lower stress in life,

then I actually made some progress.

And it was easier to maintain those gains later

when I again went through a stressful period of time.

So there's some cyclical nature to gaining muscle over time,

and it does become fragile when you get quite strong.

So when you need that recovery from those sessions?

If you're just starting out in the first few years,

you don't really have to worry about this.

But when you get close to your genetic potential,

this is just how it is.

And sometimes you will have to prioritize

whether it's the gains, whether it's something else.

And that's only fair, that's how life works.

There's always trade-offs to make.

Here you only have to get really good at managing yourself

and your individual recovery levels will be different.

So some people can recover from a lot more.

Some people can recover from a lot less.

You gotta know yourself in order to maximize your gains.

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