The Ultimate Guide To Teen Muscle Growth

Summary

In this video, Dr. Mike from RP Strength offers teens practical advice on muscle building, emphasizing the importance of proper technique, compound lifts, balanced training, and patience. He warns against shortcuts like steroids and encourages a healthy, sustainable approach to fitness.

Takeaways

• 💪 **Embrace the 'Noob Gains'**: As a teenager, you're in a unique position to make significant progress due to high levels of anabolic hormones and responsiveness to them.
• 🏋️‍♂️ **Focus on Technique**: Proper technique is crucial for maximizing gains and minimizing injury, ensuring you can maintain a consistent training regimen.
• 🔄 **Distributed Compound Lifts**: Prioritize compound lifts that work multiple muscle groups to efficiently build strength and muscle mass.
• 🗓️ **Train Consistently**: Aim to train each muscle group twice a week, starting with two sets per muscle and adjusting volume based on recovery and progress.
• 🚫 **Avoid Overtraining**: Listen to your body and avoid training when tired or sore to ensure optimal recovery and prevent injury.
• 📈 **Progress in Strength**: Gradually increase the weight or reps in your lifts to continually challenge your muscles and promote growth.
• 🏖️ **Take Time Off**: Strategically plan weeks off during periods like exams or vacations to allow for recovery and maintain motivation.
• 🕰️ **Be Patient**: Recognize that significant muscle growth takes time and avoid rushing the process, which can lead to poor decisions like steroid use.
• 📚 **Educate Yourself**: Continuously learn about training, nutrition, and recovery to make informed decisions and handle specific situations effectively.
• 😌 **Relax and Enjoy the Process**: Embrace the journey of getting stronger and more muscular, focusing on the enjoyment and satisfaction it brings rather than just the end goal.
• 🤔 **Think Critically**: Develop critical thinking skills to evaluate advice and information, ensuring you make decisions based on sound reasoning and not just authority.

Q & A

What is the main focus of the video script?

The main focus of the video script is to provide guidance and advice for teenagers on how to gain muscle effectively and safely, while avoiding common pitfalls and emphasizing the importance of patience and proper technique.

Why is proper technique emphasized in the script?

Proper technique is emphasized because it ensures that the effort put into training yields maximum results while minimizing the risk of injury. It also helps in developing lifelong good habits in training, which can prevent reverting to bad techniques during hard sets.

What is the significance of compound lifts in a teenager's training routine?

Compound lifts are significant in a teenager's training routine because they involve multiple joints and train multiple muscles relatively evenly, making them efficient for overall muscle development and strength gains.

How often should a teenager train each muscle group according to the script?

According to the script, a teenager should train each muscle group twice a week, starting with two sets per muscle group and adjusting the volume based on their recovery and progress.

What is the recommended approach to increasing training volume?

The recommended approach to increasing training volume is to gradually add more weight or reps every week or every two weeks, ensuring that good technique is maintained. This helps in building strength and muscle mass progressively.

Why is it advised not to train when tired or sore?

Training when tired or sore can lead to a decrease in performance and an increased risk of injury. It is advised to ensure that each workout is performed with full recovery and strength, which allows for consistent progress and reduces the risk of overtraining.

What is the importance of taking weeks off during training?

Taking weeks off during training allows the body to heal from accumulated fatigue and prepares the individual for the next phase of consistent training. This helps in maintaining motivation and preventing burnout, leading to better long-term progress.

Why is patience considered critical in the muscle-building process for teenagers?

Patience is critical because significant muscle gains take time, and teenagers have a natural advantage in terms of anabolic hormone levels and responsiveness. Being patient allows for steady progress without resorting to harmful shortcuts like steroid use.

What is the role of relaxation and sleep in muscle development for teenagers?

Relaxation and sleep play a crucial role in muscle development as they help in reducing stress hormones, which can be catabolic and hinder muscle growth. Adequate sleep and relaxation also support overall well-being and recovery, contributing to better training performance.

Why is critical thinking encouraged for teenagers in the context of training advice?

Critical thinking is encouraged because it helps teenagers discern between good advice and potentially harmful or ineffective advice. It enables them to make informed decisions about their training and diet, based on reasoning and evidence rather than blindly following others' suggestions.

Outlines

00:00

💪 Gaining Muscle as a Teen: The Ultimate Guide

Dr. Mike, a professor of sports science and a competitive bodybuilder, introduces the video as a guide for teenagers on how to gain muscle effectively. He emphasizes the importance of not rushing the process and avoiding harmful shortcuts like steroids. He also highlights the natural anabolic advantages of being a teenager and assures viewers that they will see significant muscle gains as they mature, provided they focus on the basics, practice good technique, and enjoy the process.

05:00

🏋️‍♂️ Technique is Key to Injury-Free Progress

The video stresses the importance of mastering proper lifting techniques early in one's fitness journey. Good technique not only maximizes effort for results but also minimizes the risk of injury. Dr. Mike warns against the temptation to lift with poor form, which could lead to long-term setbacks. He also discusses the benefits of compound lifts that engage multiple muscle groups and suggests starting with two training sessions per muscle group per week, adjusting volume based on recovery and fatigue.

10:01

📈 Gradual Progression in Strength and Volume

Dr. Mike advises teens to focus on incremental strength gains without compromising technique. He recommends gradually increasing the weight or reps every week or two to stimulate muscle growth. The video also emphasizes the importance of listening to one's body and adjusting training volume based on recovery, avoiding training when tired or sore to ensure consistent progress and prevent overtraining.

15:02

🏖️ Strategic Rest Periods for Optimal Recovery

The speaker suggests taking strategic breaks from training, particularly during times like exam weeks or holidays, to allow for full recovery and prevent burnout. He advises against continuous intense training without adequate rest, explaining that these breaks can help maintain motivation and readiness for the next phase of training. The video also touches on the importance of focusing on academics and personal growth during these periods.

20:04

🕰️ Patience: The Essential Virtue in Muscle Growth

Dr. Mike emphasizes the virtue of patience in muscle development, reminding viewers that significant gains take time. He shares his personal journey from a lightweight wrestler to a muscular adult, illustrating the long-term potential of consistent training. The video discourages impatient behaviors like steroid use and encourages a focus on the journey and the process of gradual improvement.

25:04

🤓 Continuous Learning for Continuous Improvement

The video encourages teens to educate themselves on the science of muscle growth and training techniques. Dr. Mike recommends various resources, including RP strength's YouTube channel, for learning about hypertrophy and advanced training concepts. He stresses the importance of self-reliance in understanding and adapting training programs to personal needs and circumstances.

😌 Relax and Enjoy the Process of Gaining Muscle

Dr. Mike advises teens to relax and enjoy the muscle-building process, warning against the negative effects of stress and anxiety on muscle growth. He suggests that relaxation can actually aid in muscle development by reducing catabolic hormones. The video also emphasizes the importance of sleep and a balanced lifestyle, including time for social activities and schoolwork.

🤔 Be a Critical Thinker in Your Fitness Journey

The final point of the video is a call for critical thinking in all aspects of training and life. Dr. Mike encourages teens to question advice given by others, including adults, and to seek logical reasoning before adopting new practices. He advises against blindly following advice and emphasizes the importance of making informed decisions based on personal research and understanding.

Keywords

💡Anabolic hormones

Anabolic hormones are substances produced by the body that promote the growth and repair of tissues. In the context of the video, they are crucial for muscle development, especially during puberty when levels of these hormones are naturally high. The speaker emphasizes that the increased responsiveness to anabolic hormones during this period can lead to significant muscle gains.

💡Technique

Technique in the video refers to the proper execution of exercises, which is essential for maximizing muscle growth and minimizing the risk of injury. The speaker stresses the importance of learning and maintaining good technique from the start, as it not only ensures safety but also forms the foundation for effective training throughout one's life.

💡Compound lifts

Compound lifts are exercises that involve multiple joints and muscle groups, such as bench presses and pull-ups. The video highlights the importance of incorporating these lifts into a training regimen for teens, as they provide a balanced and efficient way to build muscle and strength.

💡Training frequency

Training frequency refers to how often a muscle group is trained per week. The speaker recommends training each muscle group twice a week for teens, which is a moderate frequency that allows for adequate recovery and growth. This approach is part of a balanced training program that avoids overtraining and supports consistent progress.

💡Volume

Volume in the context of weight training refers to the total amount of work done for a specific exercise, typically measured in sets and reps. The video suggests starting with a lower volume and gradually increasing it as the body adapts, which is a strategy to promote muscle growth without causing excessive fatigue or injury.

💡Rest

Rest is emphasized in the video as a critical component of muscle growth and recovery. The speaker advises against training when tired or sore, suggesting that adequate rest is necessary for optimal performance and to prevent overtraining. This aligns with the broader theme of promoting a sustainable and healthy approach to training.

💡Progression

Progression in the video refers to the gradual increase in weight, reps, or sets over time to continually challenge the muscles and stimulate growth. The speaker advises teens to focus on making consistent, controlled progress, whether by adding weight or increasing reps, to ensure continuous improvement in strength and muscle mass.

💡Weeks off

Taking weeks off from training is presented in the video as a strategy to allow for complete recovery and to prevent burnout. The speaker suggests specific times, such as during exam periods or vacations, to take breaks, which can help maintain motivation and readiness for the next phase of training.

💡Patience

Patience is a central theme in the video, with the speaker urging teens to understand that significant muscle growth takes time. The emphasis is on the importance of a long-term commitment to training and diet, rather than seeking quick fixes or shortcuts, which aligns with the broader message of sustainable and gradual progress.

💡Relaxation

Relaxation is highlighted in the video as a means to reduce stress and promote a more conducive environment for muscle growth. The speaker points out that stress can lead to catabolic hormones, which can hinder muscle development. Encouraging relaxation and adequate sleep is part of a holistic approach to training that considers both physical and mental well-being.

💡Critical thinking

Critical thinking is encouraged in the video as a way for teens to evaluate advice and information critically, especially in the context of fitness and training. The speaker advises teens to question the reasoning behind advice and to make informed decisions, which is crucial for developing autonomy and avoiding盲目遵从（blind compliance）.

Highlights

During puberty, anabolic hormone levels and responsiveness are always rising, leading to significant muscle gains.

For teenagers, focusing on the basics, having fun, and not overthinking can lead to substantial muscle growth.

Dr. Mike emphasizes the importance of proper lifting technique to prevent injuries and maximize gains.

Compound lifts that engage multiple muscle groups are recommended for efficient training.

Training each muscle group twice a week is suggested for optimal muscle development.

Avoiding training when tired or sore ensures adequate recovery and progress.

Progression in strength should not compromise good technique for the sake of impressing others.

Taking weeks off allows for healing from accumulated fatigue and can enhance motivation.

Patience is crucial as significant muscle growth takes time and should not be rushed.

Learning about the science behind muscle growth and proper training techniques is highly beneficial.

Relaxation and enjoyment of the process are important for reducing catabolic hormones and promoting muscle growth.

Getting enough sleep is essential for muscle recovery and overall health.

Dr. Mike advises against the use of steroids and promotes natural muscle growth during teenage years.

Critical thinking is encouraged to discern valuable advice from potentially harmful or baseless suggestions.

Dr. Mike shares personal anecdotes to illustrate the journey of gaining muscle and the importance of enjoying the process.

The video concludes with a humorous self-deprecating note on Dr. Mike's current lifestyle and a reminder to enjoy life.

Transcripts

you're getting Noob gains while in

puberty while still in puberty so your

levels of anabolic hormones are always

rising and your responsiveness to them

is also always rising and you're getting

the first gains of your life it's all

going to work out you're going to get

more jacked by a long shot than you are

now iing basically promise you that so

don't sweat the small stuff for now just

do the basics do them right have fun

don't take a shit too seriously and you

get all these amazing gains and when

you're ready to take shit really really

really seriously you'll know and then

it'll be time to do that

hey folks Dr Mike here for RP strength I

am a professor of sports science and uh

allegedly a competitive bodybuilder and

Brazilian Jitsu Grappler and in fact

probably one of my biggest

qualifications for this video is that

some time long ago before recorded

history I used to be a teenager yes it's

true and at the time I didn't really

know what the hell I was doing but I

wanted to get jacked so I made tons of

mistakes but good news if you're a

teenager or you happen to interact with

teens in some way that happens to be

legal you're watching this video and

that's awesome because today we are

going to talk about The Ultimate Guide

to gaining muscle as a teen let's take a

look at what 10 awesome tips I have for

you today you you God damn

ticktockers old man yells at Cloud

how do you grow the most muscle as a

teen without being insanely shortsighted

and screwing yourself up in the process

important caveat why is that caveat

important I'll just dive into that first

if you're a teen and you want to grow

the most muscle possible you can

probably just become a Tik Tock Trend

Goblin get some Trend I don't know how

you would do that inject a whole bunch

of it it'll ruin most of your life but

you will absolutely get jacked the thing

is is that as a teen you inclined to

believe that what is happening to you as

a teenager is insanely important but the

reality of the matter is you will live

your vast majority of your life as a not

teen if you screw yourself up big time

as a teen you're going to live with that

for the rest of your life and if you die

you really aren't going to live for that

for the rest of your life so as a

teenager you definitely have some

concerns and needs you're not just

existing and being ready to be an adult

your shit matters and getting jacked is

super important but it's not important

enough to do dumb shit like take

steroids for and if it is important

enough for you I assure you have not

thought it through or just not

sufficiently intelligent enough to think

it through which I sure shit wasn't when

I was a teen but luckily I had good old

anti-drug commercials to tell me to stay

the hell away from everything now I'm

not going to bullshit you anti-drug

commercials are a gigantic fucking lie

however the bright spot that they do

talk about is that yeah you know what

man you can do all the fun drugs when

you're older but when you're teen you

want to stay drug free especially with

drugs like steroids and well actually

cheese pretty much all drugs and alcohol

that's for college weed also for college

pretty sure that's actually one of your

major curriculum uh Investments is going

to be I think you have a class in

college alcohol 101 weed 202 for the

advanced folks anabolic steroids and all

that stuff that's for when you're older

and actually need this shit I'll get

back to you in an important Point as to

why that's the case so let's look at the

10 tips for teens that are definitely

trying to get jacked but also aren't

like super stupid and short-sighted and

won't ultimately Mega regret their

decisions here they are there are 10 of

them first technique is the key

technique gives you a couple of really

cool things proper technique means you

put in small amount of effort and get a

huge return that sounds pretty dope it

also means your probability of injury is

going to be very low you could be at the

prom in a few years and you're like uh

hey hey Jacqueline

um Scott that's funny isn't it that I

use that word jacqulyn is nobody to

Scott the video guy or somebody who

knows you're like hey Jacqueline I was

kind of wondering if you'd like I don't

know go to the dance with me she's like

um I would but like your shoulder just

looks like small and you're like yeah

well it was ego lifting bad technique

and I heard it you know I'm gonna heal

up real soon but you know it's just

proms next week she's like yeah I'm just

like not gonna be seen with you until

you heal up so like good luck asshole

and she punches me in the shoulder and

you're like ow and then you're not going

on any dates motherfucker so technique

will keep you safe which to your teen

mind might seem stupid and pointless but

I assure you you are fragile if you

think you're not just sign up for a jitu

class don't do that well maybe do it

it'll be really fun but the human body

has limits if you don't get hurt you

know getting hurt is cool it's a badge

of honor I get it scars on your face

look awesome but the kind of lifting the

kind of hurt lifting puts you through is

more like there is no badge of honor

you're just not as jacked for months or

years afterwards so you don't want to

get hurt that's really stupid and the

number one reason you don't want to get

hurt is you want to get even more jacked

and it requires a properly functioning

body to do that soch technique is key

here's another thing if you learn good

technique when you're young you will

never forget it and you will always be a

technique Master it'll come naturally to

you every lift that you do will just be

awesome even if it's new lifts you've

never learned about before however if

you start with dog shit technique then

it's going to be tougher for you to

learn better technique later and you

could actually revert during hard sets

to bad technique increasing your

probability of injury and reducing how

much actual jackness you get technique

is super super duper important we have

tons of videos at RP about how to make

sure your Technique is really good next

stick to mostly doing what I call

distributed compound lifts for your

training that means lifts that involve

multiple joints and train multiple

muscles relatively evenly for example a

wide grip bench is a compound lift

because it involves a shoulder and elbow

joint however because it's wide grip it

biases the pecs incredibly and doesn't

really train the triceps much however a

close grip bench trains the triceps and

chest roughly evenly an underhand

pull-up trains the biceps and rear delts

and back roughly evenly and so on and so

forth so a lot of closer grip variants a

lot of movements that involve multiple

muscles upright rowing instead of

lateral raising for shoulders so on and

so forth is really good does that mean

you don't do isolations of course not

but does that mean the core of your

lifting should be compound lifts that

hit multiple muscle groups at the same

time hell yeah it's super efficient you

work on your awesome technique they're

going to make you super jacked and

benefit to make you really awesome real

world strong which is dope for like I

don't know Scott what a teenagers do get

into fist fights outside of 1950s diners

yeah see you're going to tell my girl to

do that you'll have problems

see uh 20s accent for the 50s it's all

history as far as we're concerned next

if you want to train and you have some

muscles you want to get jacked train

these muscles my recommendation is to

start it two times a week per muscle to

train your biceps twice a week triceps

twice a week chest back shoulders Etc

twice a week and your legs exist too I

didn't know that until I was my senior

year in high school but uh you can train

your legs two times per week per muscle

you can go more but I would start at two

and I wouldn't do fewer than two so I

wouldn't do like biceps once a week I do

them twice when you look at the muscles

that you train in every session so let's

say you train super simple chest Monday

Thursday you want to do two sets of

chest Monday and two sets of chest

Thursday to start that's where you're

going to start remember you are Ultra

sensitive to growth and you're going to

want as a little bit of lifting

sprinkled in there to get you as much

growth as possible huge huge benefits to

starting nice and easy you can go harder

when you're older you'll need to go

harder when you're older because the

shit won't work anymore and the next

point point number four is going to tell

you how much to increase that volume by

because you're going to start at two

sets for chest Monday Thursday but then

maybe later you'll find that you can do

more volume three four five sets per

chest each time how do you know that

well you have one simple rule don't

train when you're tired or sore if

you're too tired to lift your heaviest

weights for good reps you need more rest

and thus whatever volume you did last

time was too much so if you doing five

sets of chest Monday Thursday they get

it real tired after a few weeks go back

to four or three sets of chest it'll be

much better and also don't train re sore

as a general rule every now and again

it's fine but as a general rule not a

good idea so if consistently from

Monday's six sets of chest you're still

sore to the touch when you try to do

close grip benches on Thursday take that

Monday six sets of chest and reduce it

to four you'll heal just on time and

then you'll be sore in between workouts

not during workouts the idea is to come

into every workout healed completely

from soreness and fucking strong

probably the strongest you've ever been

and then you layer that strength on top

and on top and on top and then all of a

sudden you're Superman and you don't

need any friends anymore and fuck the

prom you'll just ey laser the shit out

of everyone it's starting to sound like

a boy

episode next try to progress in strength

but never at the expense of good

technique the Jack people at the gym the

Smart Ones anyway when you do a really

impressive lift for a teenager nobody

gives a shit if it's bad technique as a

matter of fact they're actively judging

you they could be smiling like I would

if I saw how you lift a dog shit

roundback deadlift with awful terrible

technique I'd be like hey but what I'm

really thinking is you

suck not as a person just as a lifter

which gez that's oddly close very

similar Concepts I mean what are you

worth if not your lifting good technique

first always but then when you have good

technique well just about every week and

every two weeks put another two and a

half to five pounds on the bar and try

to hit the same reps that you did last

time generally that's a really really

awesome way to get not only stronger but

way way way more jacked if you don't

want to increase weight in some cases

you can increase reps too for example

you have a pull-up bar at home you don't

have any dip belt or anything to put

weights on you sets of eight uh a couple

weeks later sets of nine a couple weeks

later sets of 10 and so on and so forth

that's totally fine as well I would say

it's probably better most cases if you

can to increase the weight because

getting stronger is going to be a huge

part of where you gain muscle as a teen

later as an older person who's already

Ultra strong you may be able to add some

reps here and there and that might be a

more sustainable way to have progress

number six taking weeks off during

certain times is a really good idea

because during those weeks off you heal

from all that accumulated fatigue that

you take on for the months and months

and months of consistent training notice

it didn't say anything about D weeks

because de weeks are kind of for adults

teens you can trade hard every week but

a few weeks are have the exception I'll

tell you about a couple of them one the

week probably before and of your final

exams in high school I wouldn't train

then two weeks off of training

focus on your studies cuz I guarantee

you your grades in school and how much

you learn in school is going to have way

more to do with how Jack than how Jack

you get in life success it sure shit

worked out for me was never hired for a

job uh or even had a successful YouTube

channel uh with just being jacked gives

a shit there's millions of Jack people

but your boy did really well in school

and got all the way up to a PhD and they

that's why they call me Dr Mike it's not

just a nickname as far as nicknames go

it's kind of shitty this Scott video guy

what a good nickname be for me don't

start with your clever bullshit I want

good ones not crap to offend

me really sweet awesome hot dude Mike

Mike I like it it really does say a lot

about who I truly am sweet hot are we

describing a sandwich you get at Subway

like the new teriyaki chicken drizzle oo

Scott hypothetically totally

hypothetically if I happen to have some

sweet teriyaki on my chest you wouldn't

like ever be at all interesting like I

don't know licking it

off say never let a good teriak go to

waste never ever Scott you're the

fucking man exam weeks consider the week

before definitely the week of no lifting

now here's the thing after

exams watch out wait room because you're

G to fuck shit up which is sweet

vacations I mean by vacations not the

entirety of summer vacation and I don't

even mean all of Christmas break what

the hell we call it now holiday break

break some shit like that this used to

be a Christian Nation godamn it I'm

kidding I said he was going to get me

canceled sooner or later bye everyone I

guess what I mean is this you guys

typically get a vacation for the

holidays winter holidays so I'd say like

that's a good time uh to take a week off

because a lot of times like the wait

room's closed you don't go to school you

don't really have a gym membership and

so you train at school and now there's

no gym and fuck that um Thanksgiving

week maybe depending on how if you can

train super hard through the Christmas

holidays then you can just take

Thanksgiving week or half week off

Spring Break great opportunity to take

that off and then like once or twice

during summer vacation if you have a

family that loves you and takes you on

actual vacations that's a perfect time

to not lift weights because like you

just eat and rest and relax and run

around the beach and chase girls or be

chased by boys or chase boys it's nice

and then you get back and you go back to

the Grind back to your usual back to

make and fucking Gams happen so you

basically want two to four probably more

like four total weeks of the Year

interspersed here and there to be

vacations and that's when you don't

train you just don't lift weights and

here's the thing at the end of the week

you're going to be so godamn violent

they're going to have to put you in

prison until you get out because you're

going to want to crush and break and

smash and lift weights and eat dumbbells

and shit like that which is awesome but

that precisely means that your

motivation is now at an all-time high

and you're ready to kick it again for

another geez three or four months of

consist cons istent baller allout

training which is exactly how gains are

made so it's totally cool that it makes

you frustrated but you got to get a

little frustrated get that fire relit to

maximum burn so you can go and do shit

in the gym and break people in half next

number seven patience is super super

critical your adaptive potential is

massive you are going to get so much

bigger than you are right now you have

no idea I started lifting weights I was

15 years old and I wrestled in the 103b

weight class I remember weighing in on a

scale at

Jewish Community Center in Oak Park

Michigan how's that and I weighed 97

pounds and this was like May

of my birthday is in May and so like I

was turning 15 I weighed 100 fucking

pounds uh right now as I give you this

video I weigh 236 pounds and I have just

probably about the same amount of total

body fat as then so we lower body 5 per.

it was just to be inconceivable to me to

I to look at me now and be like that's

you later I would have just been like

there's no fucking way there's no way

and I also shit my panss cuz what the

hell is this I had didn't actually meet

anyone that was as jacked as me until I

was like until I went to the Arnold when

I was 19 in Columbus Ohio and met like

pro strong men and shit like that and

just never seen anyone as jacked as me I

would have never believed I roast that

potential and tons of people have the

potential to just be mega mega mega

jacked but this shit takes time fellas

if I here's the thing like this sounds

weird but a lot of adults will sort of

low-key not lie to you but be

like p's and q's and they don't even

really believe it let me cut you real

fucking deals I'm not into this bullshit

lying to you you're not my fucking kid

fuck if I care what happens to you you

feel me here's the real shit people

don't just say be patient because they

don't want you to get hurt or they don't

want you to make rash decisions or

you're fucking annoying when you're not

patient people want you to be patient

because that's how Gods become gods

investing into the daily fucking

meaningless thankless grind of eating

and lifting and eating and lifting if us

adults had some fucking low-key way for

you to get Ultra jacked with no

downsides you think we'd be keeping it

the fuck away from you what eat up

motherfucker this is here's the secret

that turns out the secret is well

scientific approach to training and diet

that's that much of a secret that's like

do this but the do this part means do

this today tomorrow the day after and so

on for years the shit takes years if

you're impatient two things may happen

one you're just anxious all the time and

really frustrated just fucking stupid

way to live your life so be patient just

to be easy and two you might resort to

less than Stellar ideas like trying to

lift a lot more than you're capable of

and snapping your shit in half or taking

a boatload of steroids and showing up to

the prom with more pimples than face and

then nobody doing shit with you and you

to go home and cry a lot that's probably

what most steroid use does

patience is key it's going to take time

so don't try to gain a ton of weight all

at once let your body and your natural

appetite do the shit for you and if you

want to gain a bit of weight eat a

little bit extra over time gain a few

pounds every month or two and over the

course of your teenage years you are

going to be massive and then in college

even more massive and post col even more

massive until the entire solar system is

sucked right into you and you're fucking

black hole but hey fellas check this out

you're a jacked fucking black hole Yeah

if it seems like there was a jump cut in

there fellas it's cuz I made a

politically incorrect joke and we can't

tell you about it in any case patience

is key stay the course and you're going

to get jacked it's just going to take

some time but here's the good news

getting jacked is an amazing process the

change the Ascension the constantly

getting better that's the good stuff

because let me be honest like once you

get jacked it's also cool but like the

Journey's half the shit you know people

say it's all about the journey not the

destination are full of shit the

destination's awesome being jacked is

amazing but the journeys also baller as

hell too and whatever you think you're

going to get out of getting jacked maybe

you'll get it but maybe you won't like

being jacked is like yeah okay I'm

jacked people look at me funny when I

walk through the mall and that's really

about the only daily interaction

difference I have from being jacked

there's other cool stuff that comes with

it but some of my best memories from

getting jacked is the getting jacked

part the setting little mini PRS the

looking the wearing that shirt and being

like holy fucking shit I'm going to go

to the club and get nothing cuz your boy

had no game back in the day but all that

is really good take time with the

process it's not going anywhere and

enjoy your life the simple Science Diet

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started number eight get your ass

learning because you got to learn shit

to be better at this you don't know

hardly dick about how the shit works I

don't give a fuck how many Tik Tok reels

you scroll through we have playlist in

the RP strength YouTube channel called

hypertrophy Made Simple if you type that

shit in you get like it's got 16 videos

something something like 16 videos each

of them breaking down the multiple parts

of hypertrophy um if you really a

brainiac motherfucker then um Advanced

hypertrophy Concepts and tools also on

YouTube also by our channel is 30 or 32

videos super super advanced hypertophy

concepts get in there all of the Made

Simple series are really really awesome

just uh RP strength Made Simple series

it'll dump a lot of fucking playlists

get that stuff going learn from us learn

from 3dmj learn from Stronger by science

learn from Jeff nippard learn from pack

and Milo learn from all the people that

you can meno henselman is a great source

these people are all on YouTube they're

all on social media learn as much as you

can because you'll need a lot of

knowledge not just to know the basics

but to know how to handle specific

situations like I can teach you a lot

through this YouTube channel but if like

something's up with your knee and you're

supposed to squat you're not really sure

what to do you can't exactly DM me I

mean you could but I'm legally

prohibited from checking DMS from

teenagers real nasty story big

misunderstanding uh virus was sent and

Chinese government got involved a couple

teens went missing the usual so you're

going to have to know how to do shit by

yourself and if you learn a ton at every

step in your lifting Journey from here

until you're Ultra Mega jacked and have

consumed the entire universe you're

going to know which way to steer because

you're in charge and not some mother

fucker you have to trust just based on

their word because now you know the shit

Point number nine try to relax and enjoy

the process there's actually one really

compelling reason why relaxing is good

because when you're tense and worried

and oh my gosh I've got to gain as much

possible let's optimize all the vectors

and do the integral calculus yeah that's

all cool and stuff that's what you're

supposed to do at school when you're not

at school anymore you're not lifting

you're not grinding try to relax as much

as possible because

relaxation brings down your figh or Floy

hormones and switches your nervous

system into a type of activity that

actually makes you more jacked if you're

nervous and anxious all the fucking time

and Ultra worried about getting gains

then you're going to actually build up

levels of hormones that are catabolic

they are antagonistic to muscular tissue

development they make you less jacked

and more fat and that's just no good and

if you're not getting a ton of sleep

that's also going to happen so under

Point number nine with relax get as much

sleep as you can now look I'm going to

I'm not trying to take your fucking teen

years away from you if you're fucking

texting Sally from The whatever

grade okay all those I like five Scott

and the rest of you guys I had like five

lines of joke offshoots I was like that

will get me cancelled and I just

eliminated all of them look you're

texting fucking Sally at midnight keep

texting her it's fucking great enjoy

stay up till 3 it's really fun you see

each other at school and you giggle and

you walk by it's dope I'm not trying to

get that away from you but like there's

compelling reasons like that to stay up

and there's like reasons like your

friends like hey man you want to play

video games until four in the morning

you're like oh do I don't really like

this guy that much and video games suck

and he sucks I end up teaching him more

that I'm learning fuck that say hey man

I'm good I gotta go to bed and he's like

oh man why you're boring because I gotta

get jacked in the morning send close

browser fuck up out of here unfriend on

Instagram fuck out of my face I'm

kidding but get as much sleep and

relaxation as you can and get a lot of

really good food hopefully at some point

we'll have a video for you guys about

how to eat well as a teen if you guys

are interested in that sort of thing

dump it in the comments and and if we

get enough people uploading that shit

we'll definitely make the video

so relax eat and sleep a ton of course

get your schoolwork done do your job job

do your chores listen to your parents

and yeah go to whatever religious

institution or secular institution is

good for the community I don't know I'm

bad at this fucking Mentor shit you're

getting Noob gains while in puberty

while still in puberty so your levels of

anabolic hormones are always rising and

your resp responsiveness to them is also

always rising and you're getting the

first gains of your life it's all going

to work out you're going to get more

jacked by a long shot than you are now I

fucking basically promise you that so

don't sweat the small stuff did you eat

at 300 p.m. or 3:30 was it 50 grams of

protein of 45 holy shit do not pay a

lick of attention to that you want

perfectionism you're going to get it in

your late 20s and early 30s when you're

optimizing for now just do the basics do

them right have fun don't take your shit

tooo seriously and you get all these

amazing gains and when you're ready to

take shit really really really seriously

you'll know and then it'll be time to do

that you'll have plenty of time to sweat

the small stuff when you're like me old

lonely and have no one and

nothing did you guys know that I do all

my own editing on this channel I

actually programmed chat GPT to act like

a friend named Scott the video guy he's

not even real guys there's no one

sitting over there I even have the chat

GPT every now and again make Mini Mouse

clicks cuz he's editing while he's

recording this it sounds like he's doing

that there is no Scots video gu guys I

literally have no friends I have built

one super Advanced cyborg to keep me

company that's who you know is Dr

Crystal on the internet I don't even

have a wife it's really sad don't end up

like me no no wait end up jacked but

have friends so really try to chill in

high school have plenty of friends eat

lots of good food lift lots of awesome

weight and don't overstress on on the

minutia you'll get plenty of time to do

that when you're lonely and hopeless

like me lastly point 10 try to be a

critical thinker which doesn't mean

cynical why am I saying that as a teen

if I ever see you in the gym and you're

a fucking teen there's a chance I just

won't there's a high degree of

probability I won't say anything to you

at all if you know who I am and you come

up to me you're like Dr Mike I'll be

like yes or I'll probably joke with you

and be like you saw me on only fans and

you're like ha maybe you ask for a

picture and we'll always take one I

never turn those down I will it's highly

unlikely that I'm going to give you any

kind of advice unless you ask for it why

because my advice costs millions of

dollars motherfucker who are you JK

because I remember what it was like to

be a teen and I'm just going to assume I

know more than you and also you're

probably tired of people telling you

what the fuck to do some adults didn't

get that memo or have no intention of

getting that memo so adults often in the

gym or at the dinner table or when your

Uncle Harry comes over and tells you how

to live your life again for the 50th

fucking time they're going to tell you

to correct some shit that you're doing

why you shouldn't be doing squats those

are bad for your back shit like that

really you're eating chicken I heard

steak was better thanks o Frank go fuck

yourself don't tell him that that's not

nice your parents will be upset though

he might have it coming here's the thing

you are already smarter and wiser than

many of the adults that will tell you to

do shit differently they just think

because they're adults they give them

some kind of status above you and they

can tell you what to do even though to

other adults they may say nothing

although I will say a fun thing as you

grow up you'll realize this is more and

more true and Scott tell me if I'm wrong

about this but looking back on it now

and knowing some of the same people now

a huge fraction of adults that will tell

teenagers what to do when they haven't

asked for it will also tell other adults

what to do when they haven't asked for

it just that guy that tells people what

to do and you're a teen you feel like oh

my God isn't at all I gotta listen to

him when you grow up you're like hey hey

guy could you get the fuck out of my

face please you don't say things like

that JK but you that's what you're going

to be thinking you're like uh uh uh

sounds great and you just fuck right off

so people are going to try to tell you

what to do all the time some of their

advice is fucking awesome and you should

damn well be listening to them some of

their advice is total fucking dog shit

so if someone's telling you hey do this

don't do that ask for reasoning say like

oh that's really interesting how come if

they can't give you an answer that even

aonly smells like it's on the right

track dope that doesn't mean you write

them off they might have another thing

for you later that's super fucking wise

everyone's got a little bit of wisdom to

them but everyone's also got a little

bullshit to them so don't just believe

people when they tell you shit ask for

reasoning if you find the reasoning

compelling try it out if you find the

reasoning super not fucking compelling

and contradicts almost everything else

you know then probably cool it on

listening to them and being like you

know what I'm definitely going to give

that some thought and that answer that I

just gave you you know what I'm

definitely going to give that some

thought is the ultimate filler response

for any bullshit you don't want to deal

with because how can someone be like

well we do it right now you're giving it

thought I tell you this every now and

again some old cocksucker at the gym

you're GNA he's gonna say don't do Smith

machine squats while you're doing them

and you're gonna you know what um H

that's interesting why and he's like

well everyone knows they're bad for you

just bad for your knees cuz your knees

go like this and it hurts them you're

like oh okay

you know what I'm definitely going to

give that some thought and you sit

around chill look at your phone drink a

Gatorade go right back to Smith machine

squat there is a probability very low

some of these people will come up to you

and be like I thought I thought I told

you not to do this uh you just one one

thing at this point you walk right over

say oh excuse me uh no worries walk

right over to the front desk at the gym

and go excuse me that man is bothering

me and could you please ask him not to

bother me he's harassing me don't worry

that'll handle everything or you'll see

a cool scene like from Cops the TV show

or from body cam footage you'll be on TV

it'll be great hopefully not getting

half choked to death by an old man as

the cops beat him off with sticks

although that would be sweet you can

show it to your friends and now you're a

star in any case keep thinking keep

training hard diet well enjoy your life

and relax a ton don't put too much

stress on yourself stay the fuck away

from steroids until you either never use

them probably a good idea or use them

when you're an adult then you're ready

for the shit all the trillions of

terrible consequences

that's all I got to say there's a reason

I'm not a guidance counselor I'm

terrible at this shit if you're a

teenager let me know how I did if you're

not a teenager let me know how I did um

I used to be a teenager once so I had a

terrible time JK some of it was fun

Scott the video guy you any wisdom for

teens to add to this

shit nothing I'll say nothing I'll say

perfect here's lastly I'll say stay away

from people like Scott the video guy see

you guys next time

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