How To Build Your First 5 kg of Muscle | Detailed Guide (ft. Jeff Nippard)
Summary
TLDRThis video script offers an in-depth guide on building your first 5 kilograms of muscle. It explains the primary mechanism of muscle growth, emphasizing the importance of mechanical tension over sensations like soreness or pumps. The script provides practical training advice, including focusing on progress, tracking workouts, and understanding the relationship between strength and muscle size. It also outlines sample routines and the significance of training frequency and intensity for optimal muscle growth.
Takeaways
- πͺ Muscle growth primarily results from mechanical tension, which occurs when muscle fibers are stretched and pulled under resistance during weightlifting.
- π The process of muscle growth involves mechanosensors within muscle fibers that react to tension and trigger a molecular cascade leading to new muscle tissue construction, though the exact mechanisms are not fully understood.
- π« Common misconceptions about muscle growth, such as the importance of muscle damage, pumps, soreness, or muscle confusion, are less critical compared to the role of mechanical tension.
- π Progress, not muscle sensations like pumps or soreness, should be the focus of training. Increasing weight, reps, or sets can all contribute to creating the necessary tension for muscle growth.
- π Tracking workouts is essential for ensuring consistent progress and maintaining motivation, helping to avoid random weight selection and promoting a serious approach to training.
- ποΈββοΈ Strength is a reliable indicator of muscle growth; as muscle size increases, so does the ability to generate force, which can be measured and used to gauge progress.
- π’ The correlation between muscle size and strength is significant, with studies showing that the amount of weight lifted can be predicted by muscle mass, especially in trained athletes.
- π€ΈββοΈ Six main types of exercises are recommended for balanced muscle growth: squat, hip hinge, horizontal press, vertical press, horizontal pull, and vertical pull.
- π Training must provide sufficient tension through appropriate weight selection and a sufficient number of sets and reps to stimulate muscle growth effectively.
- βοΈ There's a balance to be struck between the weight lifted and the number of reps performed; too heavy can lead to too few reps and not enough tension, while too light can result in insufficient tension even at higher reps.
- π A sample training program should include a variety of exercises targeting different muscle groups, with a focus on progressive overload to ensure continuous muscle growth.
Q & A
What is the primary initiator of muscle growth according to the video?
-The primary initiator of muscle growth is mechanical tension, which occurs when muscle fibers are placed under high levels of tension during weight lifting.
What are mechanosensors and how do they play a role in muscle growth?
-Mechanosensors are proteins within muscle fibers that are sensitive to tension and deform when stretched. Their deformation triggers a molecular cascade that leads to the construction of new muscle tissue from amino acids.
Why are muscle pumps, burns, and soreness not reliable indicators of muscle growth?
-Muscle pumps, burns, and soreness are poor indicators of muscle growth because they can occur without significant muscle fiber growth and may even be counterproductive as they can lead to more focus on repairing damaged muscle tissue.
What should one focus on instead of muscle sensations to gauge effective training?
-Instead of muscle sensations, one should focus on making progress, which includes increasing weight, reps, or sets to create more tension and trigger new muscle growth.
Why is tracking workouts an important habit for muscle growth?
-Tracking workouts is crucial as it helps ensure that you are consistently making progress, remember what you did in previous sessions, and provides motivation by showing your commitment to improvement.
How does increased strength correlate with muscle growth?
-Increased strength is a good indicator of muscle growth because thicker muscle fibers can produce more force, and as muscle size increases, so does the ability to lift heavier weights.
What are the six main types of exercises recommended for muscle growth, and why are they important?
-The six main types of exercises are squat type movement, hip hinge movement, horizontal press, vertical press, horizontal pull, and vertical pull. They are important because they ensure muscle growth across the entire body.
What is the significance of the 6 to 12 rep range in training for muscle growth?
-The 6 to 12 rep range is significant for muscle growth because it provides a medium rep range where most of the sets should be performed to maximize muscle tension and stimulate growth effectively.
Why is it not advisable to only perform single max reps or very low rep sets for muscle growth?
-Performing only single max reps or very low rep sets is not advisable because it may not provide sufficient tension over a sufficient number of reps and sets, which is necessary for optimal muscle growth.
What are some sample training routines provided in the video, and how often should they be performed?
-The video provides a sample full body split for three days a week, an upper/lower split for four days a week, and a modified body part split for five days a week. The choice of routine depends on personal preference and schedule, with consistency being key.
How can one ensure they are not choosing weights and reps at random during their workouts?
-One can ensure they are not choosing weights and reps at random by setting specific goals for each workout, such as adding weight or reps, and by using a training log to track progress and plan future sessions.
Outlines
πͺ Fundamentals of Muscle Growth
This paragraph introduces the video's goal of providing a guide to building the first 5 kilograms of muscle. It explains that muscle growth primarily results from mechanical tension during weightlifting, which triggers a molecular cascade leading to new muscle tissue formation. The paragraph emphasizes that common misconceptions like muscle damage, pumps, and soreness are not the main drivers of growth. It also introduces the concept of mechanosensors within muscle fibers that respond to tension. The importance of understanding these principles for developing effective training habits is highlighted.
π Progress Over Sensations in Training
The second paragraph discusses the common mistake of chasing sensations like soreness and pumps as indicators of effective training. It argues that these sensations are poor indicators of muscle growth and can even be counterproductive. The focus should instead be on making measurable progress, such as increasing weight, reps, or sets, to maintain tension and trigger muscle growth. The paragraph also stresses the importance of tracking workouts to ensure consistent progress and avoid random weight selection.
ποΈββοΈ Strength as a Key Indicator of Muscle Growth
This paragraph emphasizes that increased strength is the best indicator of muscle growth. It explains the correlation between muscle size and strength, supported by studies on athletes and the general population. The paragraph clarifies that while strength and size do not always increase at a one-to-one ratio, especially for beginners, strength gains over time are a reliable sign of muscle growth. It also outlines the six main types of exercises to focus on for overall muscle development and provides a guide for the amount of strength increase that would indicate a 10-pound muscle gain.
π The Importance of Tension and Frequency in Training
The fourth paragraph focuses on the necessity of both sufficient tension and adequate frequency in training to maximize muscle growth. It explains that training must push sets close to muscular failure to generate enough tension and that the weight selected should allow for this without being so heavy that it limits the number of reps. The paragraph also warns against training styles that do not provide enough tension, such as high-rep, low-weight exercises, and emphasizes the need for a balance between weight, reps, and sets to create an optimal muscle-building stimulus.
π Structuring an Effective Training Program
The final paragraph provides guidelines for setting up an effective training program to build muscle. It suggests doing 9 to 12 sets per body part per week, with most sets in the 6 to 12 rep range to maximize tension. The paragraph also recommends occasionally training with heavy weights in a low rep range for strength progression and lighter weights in a high rep range for isolation exercises. It advises distributing sets over multiple workouts and using a note-taking method to track progress and set goals for each workout, ensuring a consistent and structured approach to training.
Mindmap
Keywords
π‘Mechanical Tension
π‘Mechanosensors
π‘Protein Synthesis
π‘Muscle Pump
π‘Muscle Soreness
π‘Progressive Overload
π‘Training Log
π‘Hypertrophy
π‘Failure
π‘Training Split
Highlights
Muscle growth primarily occurs due to mechanical tension, not from muscle damage or pumps from light weights.
Mechanosensors within muscle fibers react to tension, triggering a molecular cascade leading to muscle tissue construction.
The exact proteins acting as mechanosensors and the complete molecular cascade are not fully understood.
Lifting weights is the most effective way to initiate the muscle protein synthesis process.
Chasing muscle sensations like soreness or pump is not a reliable indicator of muscle growth.
Progress, not sensations, should be the focus of a training program for muscle growth.
Tracking workouts is crucial for ensuring consistent progress and maintaining motivation.
Increased strength is a reliable indicator of muscle growth, correlating with muscle size.
Strength gains in beginners are often due to neural adaptations rather than muscle growth.
Six main types of exercises are recommended for comprehensive muscle growth: squat, hip hinge, horizontal and vertical presses and pulls.
Making progress on fundamental lifts like squat, deadlift, bench press, etc., ensures muscle growth across the body.
A rough guide for strength increases to indicate a 10-pound muscle mass increase is provided for males and females.
Training must provide sufficient tension and a sufficient number of repetitions and sets to maximize muscle growth.
Muscular failure should be approached in most sets to ensure enough tension for muscle growth.
Training programs should be based on guidelines for sets, reps, and failure proximity for optimal muscle stimulation.
Sample routines are provided for full-body, upper/lower, and modified body part splits.
Consistency in applying the training program is key to muscle growth, regardless of the chosen split.
Using a note-taking app to track workouts can help ensure progress and provide goals for each session.
Transcripts
in this video Jeff nippard and I will
give you a detailed guide for exactly
how to build your first 5 kilograms of
muscle you will learn what makes muscle
grow how to set up your own training
program and most importantly what habits
you should develop early on to help you
easily reach and even surpass the
intermediate stage
let's go
contrary to what many people believe
muscle doesn't grow because damaged
muscle fibers are rebuilt bigger after
training it also doesn't grow because of
the pumps and burns you get from lifting
light weights it doesn't grow because of
soreness and it definitely doesn't grow
because of the so-called muscle
confusion or surprising your body with a
new workout every week these things can
play some role in muscle growth but the
primary initiator of growth is without
question mechanical tension virtually
all training related muscle growth
occurs as a result of placing muscle
fibers under high levels of tension when
you lift weights muscle fibers are
stretched and pulled under resistance
this is what we mean by mechanical
tension within muscle fibers there are
some proteins that are sensitive to
tension and get deformed by it
researchers call them mechanosensors
when these mechanosensors deform their
new shape reacts with other molecules
inside the muscle cell triggering a
complex molecular Cascade that ends with
the construction of new muscle tissue
from amino acids taken from food
now it's important to point out that
this process is still poorly understood
it's not known exactly which proteins
act as mechanosensors or how they do it
and the molecular Cascade they trigger
is not entirely mapped out so Mass spect
or byproduct of fatigue likely plays a
role in amplifying the muscle building
signal initiated by tension also besides
lifting heavy weights other factors such
as the cellular stretch caused by muscle
pump or just simply stretching a muscle
for prolonged periods of time may also
be able to affect mechanosensors enough
to kick-start the construction of some
new muscle tissue but what is clear is
that the tension produced by lifting
weights is by far the most important
initiator of the molecular Cascade that
ends in muscle protein synthesis oh
please
mechanosense or smallacular Cascades
protein synthesis
fancy words don't build muscle bro heart
training does yeah obviously you don't
need to know any of this stuff to build
muscle if you simply apply a good
workout routine and work hard in the gym
you can experience muscle growth without
understanding why it works so instead of
talking about mechanic sensors molecular
Cascades and protein synthesis I could
have just given you a list of exercises
by now some quick tips and sent you on
your way and don't worry we will show
you some training routines later on but
the reason we wanted to start with an
explanation of what causes muscle to
grow is because this reveals a few
lessons that you would benefit immensely
from adopting as the foundation of your
training philosophy so here's Jeff with
lesson number one
don't chase Sensations in the muscle
Chase progress
if you pay attention to people training
in commercial gyms you'll notice that
many of them base their workouts around
what feels like it's working for example
many people are drawn to exercises that
allow them to not only feel the target
muscle but also look at it at the same
time a friend will sometimes keep an eye
on the muscle to make sure it can't
escape growth other people are drawn to
cables because they give this nice
smooth feeling and others simply do
whatever gets them the biggest pump
taking inspiration from the spirit
animal of bodybuilding many people judge
the effectiveness of a workout based on
whether it gets them sore the next day
this usually means chasing the burn and
taking the fact that you feel wrecked
the day after as proof of a job well
done
the thing all these people have in
common is that they're all chasing
feelings not going by what feels to be
working is understandable it's natural
to want immediate feedback that the work
you're putting in is actually doing
something problem is that muscle
soreness pumps aches and burns are all
poor indicators of growth possible to
feel absolutely wrecked after a workout
that didn't actually make you much if
any bigger such as downhill running wall
climbing or a cardio session on the
rowing machine it's also possible to see
very little muscle growth even if you
got a great pump by lifting light
weights with short rest periods the
science supports this as well studies
from flannon colleagues and Thomas and
colleagues have shown that muscle aches
and soreness are not only unnecessary
for muscle growth they can be
counterproductive because when there's a
lot of muscle damage a large part of
growth is directed toward repairing
damaged muscle tissue rather than
building new muscle tissue
as for pump training this 2019 study
showed that lifting light weights with
short rest periods will create
short-term increases in muscle size for
a few hours because of temporary fluid
shifts however this doesn't necessarily
correlate to more muscle fiber growth
over time we should be concerned with
growing actual muscle tissue we want to
build size that doesn't deflate soon
after you leave the gym so if you can't
use Muscle Sensations to judge the
effectiveness of your training what
should you use instead the answer is
actually very simple focus on making
progress let's say you did three sets of
eight reps with 100 pounds on the bench
press and it provided enough tension to
get the muscle building machinery going
as the muscle grows it gets stronger and
eventually that same three sets of eight
with a hundred pounds will no longer
provide enough tension to trigger new
muscle growth it's too easy for you now
so now you need to create more tension
you can do that by either adding more
weight for example doing three sets of
eight with 105 pounds doing more reps
with the same weight so doing three sets
of nine with 100 pounds or doing an
extra set every one of these counts as
progress because every one of these
increases tension however I recommend
using them in this order your first
progression Choice should be adding
weight to the bar or the machine while
keeping reps the same as long as you can
do this you're golden keep it up if you
increase the weight but it causes you to
miss some reps that means it's time to
switch to adding reps Instead try adding
one or two reps each week at the same
weight and once you return to the
original number of reps try increasing
the weight again this is what coaches
call Double progression if you can't
increase either the load or the Reps
consider adding an extra set eventually
you'll be able to add some weight to at
least one of those sets and then you can
return to your original number of sets
again remember the best way to ensure a
long-term muscle growth is to focus on
making progress don't chase soreness
don't chase the pump don't chase the
burn don't chase fatigue Chase progress
single most helpful habits you can learn
in the early stages of training is
tracking your workouts every time you
train you should be writing down the
exercises the weights the sets and Reps
and other notes related to technique and
effort can be helpful too especially as
you get more advanced in every workout
your goal should be to beat the training
log in some way try not to be one of
those people that chooses weights at
random based on whatever you feel like
that day that'll only get you so far the
weights you use and the number of sets
and Reps you do should almost always be
decided by the training log the way you
record your training is up to you you
can use a workout app the notes app on
your phone a spreadsheet or an old
school notebook just don't keep it in
your head write it down the act of
tracking your workouts not only make
sure that you don't forget what you did
in between workouts you can also
increase your motivation improve to
yourself that you're actually serious
about making progress
lesson two the best indicator of muscle
growth is increased strength
together
[Music]
foreign
[Music]
s isolate single muscle fibers and
measure how much force they can produce
they find that the thickness of the
fiber strongly predicts how much force
it can generate the relationship is very
clear nearly a straight line the thicker
the fiber the more force it can produce
whole muscle size also correlates with
strength in trained athletes this study
by breshwane Abe track the lean body
mass and performance of 20 Elite male
power lifters which included world and
national champions and found that the
amount of weight they could lift on the
squat bench press and deadlift could be
predicted to a high degree of accuracy
by the amount of muscle mass the lifters
had other studies that looked at Olympic
weightlifters and rugby players found
the same thing the more jacked people
were the stronger they were on average
this correlation holds true for
recreational lifters as well when both
trained and untrained people are asked
to lift as much as they can on an
exercise that requires no skill such as
leg extensions the amount of weight they
can lift strongly correlates with their
muscle size
is this surprising to you probably not I
mean it's pretty intuitive that a bigger
muscle is also a stronger muscle if you
see a guy who's jacked you intuitively
expect him to be strong too but what is
not intuitive to most people is that you
can use strength as an indicator of
whether you are succeeding or failing to
build muscle if you are succeeding to
build muscle you should be able to lift
progressively heavier weights over time
this is assuming it's on the same
exercise for the same number of reps and
with the same lifting technique on the
other hand if you are not able to lift
progressively heavier weights over time
or at least do more reps with the same
weight you should take this as a warning
sign that you are failing to grow even
if you are training consistently getting
pumps and experiencing soreness
this of course doesn't mean that
strength and size will always increase
at a one-to-one ratio in your first few
months of lifting strength typically
increases faster than muscle does due to
neurological changes and improved
lifting technique similarly experienced
lifters can get stronger without gaining
any new muscle mass if they practice a
lift in a very low rep range and focus
strictly on the skill aspect of lifting
but assuming you're following the
fundamental principles of hypertrophy
training that we'll get to next adding
strength is the best indicator that
you're adding muscle this is a key point
to build maximum muscle naturally
especially as a new lifter it's very
important that you see our strength
increase over time now there are six
main types of exercises that you should
make progress on a squat type movement a
hip hinge movement a horizontal press a
Vertical Press a horizontal pull and a
vertical pull different versions of
these movements can be performed using
barbells dumbbells or machines and
luckily there are no must do exercises
for hypertrophy you can pick and choose
based on your preferences and your
capabilities with that said I generally
do recommend at least learning six
fundamental lifts the squat deadlift
bench press overhead press pen lay row
and pull-ups or chin UPS making progress
on these six exercises will make sure
that you're gaining muscle across more
or less your entire body again it
doesn't have to be exactly these six but
I do think these are basic lifts that
almost everyone has access to to give
you some idea of how much strength you
need to gain to indicate a 10 pound
increase in muscle mass here's an
approximate guide for males so you'd aim
to increase your squat six rep max by
around 70 pounds or about 30 kilos
increase your deadlift 6 rep max by 80
pounds or 35 kilos and so on down the
list the strength increases should
collectively indicate a 10 pound
increase in total body muscle for the
majority of lifters and you can see the
comparable figures for female lifters
here this time indicating a five to six
pound increase in muscle mass rather
than 10. for example as a male if you
can currently bench press 100 pounds or
45 kilos for six reps you should aim to
increase your bench press to 155 pounds
or 70 kilos for six reps and if you can
make all these improvements I can almost
guarantee you'll have put on 10 pounds
of new muscle
now there are some caveats that we need
to mention here first these numbers will
not be totally accurate depending on
your bone structure you may have to
increase some lifts more than others for
example if you have short arms you may
need to add a bit more weight to the
bench press and overhead press compared
to a guy with longer arms but you may
need to add a bit less for chin ups and
deadlifts that's because short arms put
to at an advantage on pushing exercises
and at a disadvantage on pooling
exercises second these numbers may not
fully account for the rapid increases in
strength that are caused by other
factors besides muscle growth when
you're a beginner in your first few
months of lifting strength increases
much faster than muscle size in fact you
can get stronger even without gaining
any muscle this is because in the early
stage of training most strain gains are
caused by neural adaptations improved
lifting technique and changes in
connective tissues neural adaptations
means that your nervous system becomes
better at recruiting and coordinating
the contraction of muscle fibers improve
of the lifting technique means that you
learn how to perform an exercise to
achieve better leverages and more
efficient movement patterns and changes
in connective tissues refers to
increased tendon stiffness and enhanced
capacity to transmit force laterally
between the muscle fibers and its
surrounding collagen layer all these
things allow you to move more weight
without gaining any muscle we try to
account for these factors but if in your
case these early adaptations are
particularly strong you may need to add
5 to 10 kilograms more to your lifts
than the numbers we've shown you and
finally if other genetic factors give
you above average natural ability for
strength you will need to add
significantly more weight to the bar
than the numbers we've shown you it is
possible to be unusually strong for your
level of muscularity if your height and
Bone length give you good leverages your
muscles attach the bones further away
from joints you've got long and elastic
tendons you've got a high fast switch to
slow twitch muscle fiber ratio and your
nervous system can send action
potentials to motor units at a higher
rate than average this is called rate
coding these factors explain why the
most muscular guy isn't always the one
that can lift the most weight or why the
same increase in muscle size may lead to
different strength gains into
individuals the fact that increased
strength is the best indicator of muscle
growth isn't useful in comparing two
individuals to one another it's only
useful for assessing one individual's
progress over time
but all things considered these are good
goals to have in the gym if you want to
gain 5 kilograms of muscle as a male
beginner you should aim to add 30
kilograms to your squat 35 to your
deadlift 25 your bench press 15 to your
overhead press 20 to your pen lay row
and 15 to your chin UPS
lesson three training will not maximize
muscle growth if it doesn't provide
enough tension or if it doesn't provide
tension enough times
So based on what I've told you so far
you may be thinking that building muscle
is all about lifting weights as heavy as
possible but that's not quite right to
successfully stimulate muscle growth
your training must not only provide
sufficient tension in terms of the loads
you're using but it must also provide
that tension a sufficient number of
times in the form of sets and Reps both
of these factors are needed you need
enough tension and you need to apply
that tension enough times okay so your
training will provide enough tension as
long as you're pushing your sets close
enough to muscular failure you can think
of muscular failure as the point where
you can no longer do another rep with
reasonably good technique if you're
getting within a few reps of that point
you're probably generating enough
tension to maximize growth but this
partly depends on how heavy you're
lifting for example if you select a
weight so heavy that you can only lift
it for four reps that weight will
produce a very high amount of tension
from the very first rep because you need
to recruit so many muscle fibers just to
get the weight moving on the other hand
if you select a weight so light that you
can lift it for 20 reps there won't be
much tension at the beginning of the set
at all it isn't until you get closer and
closer to failure that more and more
muscle fibers are recruited until you
eventually reach that same high level of
tension so let's say you pick a weight
that you can do for 20 reps and you
decide to stop at rep 12 because you
start to feel that burning sensation
that said wouldn't provide enough
tension to trigger very much muscle
growth to make sure that you're getting
the maximum stimulus at this weight
you'd need to take the set closer to
failure ideally stopping at rep 18 19 or
20. it's important to understand this so
that you don't choose training styles
that simply aren't heavy enough for
example some people expect to build
muscle by doing athletic circuit style
workouts but if you can do a hundred
knee raises before hitting failure doing
15 of them every 30 seconds won't grow
your legs at all there's simply not
enough tension on the muscle if you can
do 30 kettlebell swings before hitting
failure doing 15 swings may get your
heart rate up it may burn a few calories
it may even feel challenging but it
isn't building muscle if you can do 20
reps with a certain weight on the leg
press doing eight reps with that same
weight isn't building much muscle either
this is a very common mistake that a lot
of new lifters make they stop their sets
at the first feeling of discomfort and
that's almost always too many reps away
from failure to provide enough tension
now A good rule of thumb is to take most
of your sets one to three reps shy of
fill once you've got the technique
figured out and have built a decent
strength Foundation it is important to
take some sets all the way to failure in
order to learn what true failure feels
like several Studies have shown that
beginners are understandably not very
good at judging how close they are to
failure and often underestimate it by
five reps or more I think this explains
why so many people stop making progress
fairly early on in their lifting career
they just aren't pushing their set hard
enough to get them past the Newbie phase
now you might ask well if high tension
is the goal why not choose the heaviest
weight I can handle lift it once and be
done with it because that doesn't work
either in addition to subjecting muscle
fibers to sufficient tension you also
need to do it a certain number of times
in the form of reps and sets for
instance study by mattocks and
colleagues found that the group that did
two workouts a week each consisting of
five single Max reps on the chest press
machine fail to build any significant
amount of muscle over the course of
eight weeks this is important to
understand because when you track your
lifts in the gym it's easy to get
tempted into increasing the weight on
the bar and the expense of reps on paper
that can appear as progress yet if the
number of reps per workout gets too low
you can actually create an inferior
muscle building stimulus despite having
more weight on the bar it's common for
guys to get into this situation
especially on the bench press a guy may
start doing sets of 8 reps on the bench
stuck at the same way wait for a few
weeks he might decide to add 5 kilograms
and drop the Reps down to 6. happy with
his apparent strain gains a few weeks
later he might add another 5 kilograms
and drop the Reps down to four finally
impatient to join The 100 Club he might
continue to increase the weight until
the only way he can bench is with his
body getting a bonus set of rows in the
process this is not good you have to
strike a balance between the weight on
the bottom machine and the number of
reps and sets you do per workout a good
way to do that is to set up your
training program based on the following
guidelines do around 9 to 12 sets per
body part per week so 9 to 12 of chest 9
to 12 for Back 9 to 12 for quads Etc
note that smaller muscle groups like
biceps triceps or rear delts only need
three to six weekly sets because of
overlap with compound lifts take all
sets within 0 and 3 reps of failure they
need to be hard most of your sets should
be done in the 6 to 12 rep range this is
called a medium rep range so most of
your bench press squat or barbell row
sets should be performed with a weight
that makes you reach failure in the 6 to
12 rep range some of your sets can be
done in the one to five rep range and 12
to 20 range these are called low and
high rep ranges it can be beneficial to
sometimes train the big compound lifts
with heavy weights in a low rep range
with a focus on strength progression and
the higher rep range can be advantageous
for isolation exercises some people find
that training smaller muscle groups with
heavy weights leads to poor technique or
joint pain so it can be beneficial to do
isolation exercises such as biceps curls
triceps extensions lateral raises leg
extensions or cable flies with lighter
weights that make you reach failure in
the 12 to 20 rep range and finally
distribute those sets over one to three
workouts per week so for example you can
do all your weekly bench press sets in a
single workout two workouts or three
workouts depending on your preferences
and schedule if you set up your training
routine based on these guidelines you're
on the right track
so with this foundation in place here
are some sample routines that you can
use in the gym right away and you can
pause the video or take a screenshot if
you want to have a closer look this is a
sample full body split that you can run
three days a week
this is a sample upper lower split you
can run four days a week
and this is a modified body part split
or modified row split that you can run
five days a week
now if you're wondering which of these
is the best or which one you should use
the answer is it doesn't really matter
each split has its own advantages and
disadvantages but I do think that all
three of these will produce very similar
results as long as they're applied
consistently that's the key just
progressing through the workouts
consistently for this reason the split
that'll work best for you is the one
that best fits your schedule and
personal preference
as for tracking workouts since my
workout app hasn't been updated in years
and Jeff's workout app is not out yet we
recommend using the note tab on your
phone you can do a separate node for
each workout list the number of
exercises you need to do list the number
of sets and Reps and list how close you
got to failure on each set as you do the
sets you can check them off and update
last week's numbers with what you did
today lastly you can write a note for
each exercise to remind yourself what to
aim for next time for example you can
write next time add 2.5 kilograms to all
sets or add the rep to set 1 and 2 or
improve technique on set 3 or keep the
Reps the same you'll be surprised what
the difference that makes your notes
give you a goal for each workout and
ensure that you're not choosing weights
and Reps at random
foreign
this is the end of part one in part two
of this video which I'll release in a
few weeks Jeff and I will cover the
nutrition side of building your first
five kilograms of muscle so if you
aren't subscribed already make sure you
do that so you don't miss it and if
you're looking to put all the
information we covered here into an
actionable plan that you can just go
into the gym and execute there are two
programs I recommend if your goal is to
gain muscle and weight I recommend
getting Jeff's fundamentals hypertrophy
program it comes with three separate
programs for you to use to go from
skinny to muscular in your first year of
training I've put an affiliate link for
it in the description and if your goal
is to gain muscle while losing weight I
recommend enrolling into my shred smart
program in addition to giving you clear
training routines threadsmart shows you
how to eat to create muscle definition
and get six-pack abs I've also linked it
in the description thanks again for
watching the video and we will see you
in the next one
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