If You're Not Building Muscle, This Is Why.

Summary

In this humorous and informative video script, Dr. Mike breaks down 10 reasons why you might not be seeing muscle growth, offering practical advice on nutrition, training techniques, and consistency. He emphasizes the importance of adequate protein and calorie intake, proper lifting form, pushing close to failure, and sufficient training volume. The script also highlights the need for varied exercises and rep ranges to find what works best for your body, and the value of using apps like RP Hypertrophy and RP Diet Coach for personalized training and nutrition plans.

Takeaways

• 💪 **Protein Intake**: Aim for about a gram of protein per pound of body weight per day to ensure adequate muscle growth.
• 📈 **Caloric Sufficiency**: Ensure you are consuming enough calories to support muscle growth, ideally gaining 0.5 to 1 pound per week.
• 🍽️ **Nutritional Balance**: A focus on protein is important, but overall caloric intake must also be sufficient to see results.
• 🏋️ **Training Technique**: Proper form and technique are crucial to effectively target the intended muscle groups and avoid injury.
• 💥 **Intensity Matters**: Train with intensity, aiming for near muscular failure, to stimulate muscle growth effectively.
• 🔢 **Volume and Frequency**: Aim for 5-8 working sets per muscle group, with at least two training sessions per week for the same muscle.
• 🔄 **Consistency is Key**: Maintain a consistent training and nutrition regimen to see continuous muscle growth over time.
• 🚫 **Avoid Overtraining**: Listen to your body and adjust training volume if you're constantly tired and not seeing progress.
• 🔄 **Experimentation**: Be open to trying different exercises and rep ranges to find what works best for your individual body.
• 📊 **Progress Tracking**: Use tools like the RP hypertrophy app to track and adjust your training and nutrition for optimal results.
• 🛍️ **Support the Creator**: Consider purchasing the creator's recommended apps or products to support the content and further your muscle growth journey.

Q & A

What is the main topic of the video script?

The main topic of the video script is the reasons why some individuals might not be experiencing muscle growth and the steps they can take to address these issues.

What is the first nutritional advice given for muscle growth?

The first nutritional advice given is to consume enough protein, specifically about a gram per pound of body weight per day.

What is the recommended approach for ensuring sufficient caloric intake for muscle growth?

The recommended approach is to ensure a steady weight gain of about half a pound to a pound per week, which indicates that enough calories are being consumed to support muscle growth.

Why is training technique considered important in muscle growth?

Training technique is important because poor technique can lead to training the wrong muscle groups, which can hinder muscle growth in the intended areas.

What does the script suggest about the intensity of training sets?

The script suggests that training sets should be hard, with an effort to reach near muscular failure, which is indicated by a slowdown in reps or a significant internal feeling of resistance.

How many sets per muscle group are recommended in a training session according to the script?

The script recommends between five to eight working sets per muscle group per training session.

What is the significance of training frequency for muscle growth?

Training frequency is significant for muscle growth because training a muscle at least twice a week has been shown to yield better results than training once a week.

What is the potential issue with being inconsistent with training routines?

Inconsistency in training routines can lead to stalled progress, as the body requires regular stimulus to adapt and grow.

What does the script suggest about the possibility of overtraining?

The script suggests that overtraining can occur if an individual is constantly tired, not experiencing progress, and feels that their training is more of a grind than a productive session.

What advice does the script give for individuals who feel their current exercises are not effective?

The script advises to try different exercises and rep ranges, as well as to experiment with various training methods to find what works best for the individual's unique body.

What tools are mentioned in the script to assist with muscle growth and training consistency?

The script mentions the RP Hypertrophy app and the RP Diet Coach app as tools that can help with constructing training programs and managing diet in a systematic way.

Outlines

00:00

💪 The Struggle with Muscle Growth

The speaker humorously addresses the common frustrations people face when trying to build muscle. He suggests that a lack of muscle growth might be due to insufficient nutrition, specifically protein and calorie intake. The speaker emphasizes the importance of consuming enough protein (a gram per pound of body weight per day) and calories to support muscle growth. He uses a personal anecdote about a school crush to illustrate the social pressures that might motivate someone to want bigger muscles and offers a list of 10 tips to help the audience improve their muscle-building efforts.

05:00

🏋️‍♂️ Training Techniques and Intensity

This paragraph delves into the importance of proper training technique and the intensity of workouts for muscle growth. The speaker critiques common mistakes in exercise form and stresses the need for a deep stretch and controlled movements. He discusses the concept of training to near muscular failure, suggesting that most sets should be challenging enough to slow down towards the end. The speaker also touches on the number of sets and the frequency of training per muscle group, advocating for at least five to eight working sets per session and training each muscle group at least twice a week for optimal results.

10:01

🚴‍♂️ Consistency and Training Frequency

The speaker highlights the significance of consistency in a training program and the frequency of workouts. He argues that training a muscle group at least twice a week is essential for growth, and in some cases, even three times a week can be beneficial. The speaker also emphasizes the need for a solid training frequency, suggesting four to six training sessions per week for the whole body. He warns against the pitfalls of inconsistency and the potential for overtraining, recommending periodic deload weeks and listening to one's body to avoid burnout.

15:02

🔄 Overtraining and the Importance of Variation

In this section, the speaker discusses the signs of overtraining and the necessity of taking breaks when needed. He advises reducing training volume if one suspects overtraining and suggests starting with lower volumes to avoid excessive fatigue. The speaker also encourages trying different exercises and rep ranges to find what works best for the individual, as personal preferences and responses to training can vary. He promotes a 'guess and check' approach to training, adapting and experimenting to find the most effective methods for continuous muscle growth.

20:03

🛠️ Tools for Optimal Muscle Growth

The final paragraph focuses on the use of tools and applications to assist with muscle growth. The speaker mentions the RP Hypertrophy app, which helps construct scientifically sound training programs and auto-regulates based on user feedback. He also references the RP Diet Coach app for systematic eating plans. The speaker humorously notes the importance of purchasing these tools to support his luxurious lifestyle, emphasizing the practical benefits of such applications in achieving consistent muscle growth.

Keywords

💡Muscle Growth

Muscle growth, also known as hypertrophy, is the increase in muscle fiber size and is the primary goal of bodybuilding and strength training. In the video, it is the central theme, with the speaker discussing various reasons why an individual's muscles might not be growing as expected and offering solutions to overcome these obstacles.

💡Nutritional Intake

Nutritional intake refers to the consumption of food and nutrients necessary for health and growth. The script emphasizes the importance of adequate protein and calorie intake for muscle growth, stating that without sufficient nutrients, one cannot achieve the desired muscle mass.

💡Anthropometry

Anthropometry is the scientific measurement of the human body, often used in fitness to assess body composition. In the script, an anthropometry scan is humorously mentioned to illustrate a character's preference for a certain body type, indirectly relating to the importance of muscle mass.

💡Training Technique

Training technique encompasses the methods and form used during exercise to effectively target and work muscle groups. The speaker criticizes poor technique, such as improper bench press form, which can lead to less effective workouts and hinder muscle growth.

💡Muscular Failure

Muscular failure occurs when a muscle can no longer perform another repetition with proper form. The script suggests training close to this point to stimulate greater muscle growth, indicating that pushing oneself in sets is crucial for progress.

💡Training Volume

Training volume is the total amount of work done during a workout, typically measured in sets and repetitions. The video mentions that doing too few sets can limit muscle growth, advocating for a range of five to eight working sets per muscle group to ensure adequate stimulus for growth.

💡Training Frequency

Training frequency refers to how often a muscle group is trained within a week. The speaker argues for training each muscle group at least twice a week for optimal growth, noting that more frequent training can lead to better results.

💡Consistency

Consistency in the context of fitness means maintaining a regular training and nutrition regimen over time. The script highlights the importance of being consistent with one's training program to see gains, suggesting that irregular efforts can lead to stagnation.

💡Overtraining

Overtraining is a condition where excessive training leads to decreased performance and recovery issues. The speaker warns against the potential of overdoing it in the gym, suggesting that feeling constantly exhausted and unmotivated could be signs of overtraining.

💡Exercise Variation

Exercise variation involves changing the exercises performed to target muscles differently and prevent plateaus. The script encourages trying different exercises and rep ranges to find what works best for the individual, as personal preferences and responses can vary.

💡RP Hypertrophy App

The RP Hypertrophy App is a tool mentioned in the script designed to help users construct their training programs in a scientific manner. It adjusts training based on user feedback, aiming to optimize muscle growth by personalizing workout routines.

Highlights

The importance of sufficient protein intake for muscle growth, suggesting about a gram per pound per day.

The necessity of consuming enough calories for weight gain, emphasizing the role of calories in supplying the raw materials needed for muscle growth.

The significance of training technique and how improper form can lead to training the wrong muscle groups.

The concept of training to near muscular failure for optimal muscle stimulation and growth.

The recommendation of 5 to 8 working sets per muscle group per session for adequate training volume.

The benefits of training each muscle group at least twice a week for better muscle growth.

The role of training frequency in muscle growth, suggesting more frequent training for intermediate lifters.

The impact of consistency on muscle gains and the pitfalls of inconsistent training routines.

The potential issue of overtraining and the signs to look for to identify if one is training too much.

The advice on taking an easy week or a deload to prevent overtraining and promote recovery.

The suggestion to halve training volume if signs of overtraining are present to allow for recovery and adaptation.

The importance of experimenting with different exercises and rep ranges to find what works best for individual muscle growth.

The concept of 'guess and check' as a method for continuous adaptation and improvement in training.

The introduction of the RP Hypertrophy app as a tool for scientific muscle growth training.

The introduction of the RP Diet Coach app for systematic and goal-oriented eating plans.

The humorous anecdote about the speaker's wealth and its relation to the necessity of providing sufficient resources for muscle growth.

The motivational story involving an android and the protagonist's journey to improve muscle mass for attraction.

The emphasis on the individuality of training programs and the need for personalization to fit one's unique body and response to exercise.

Transcripts

what the am I supposed to say back to

you bro what do you expect like let me

write you let me write you a hall pass

excuse doctors know I'm doctor right

here's an excuse for not being jacked

cuz reasons cuz thermodynamics what are

you hey folks Dr Mike here for

Renaissance puration there are 10

reasons why your muscles might not be

growing and we're going to get through

all of them and help you grow why would

you want bigger muscles to begin with I

suppose we can have a quick chat about

this do you remember that one time you

had a crush it was ninth grade Kelsey

was her name you finally got the coones

to sit next to her at lunch and you said

Kelsey I she's like up up up I'm just

going to cut you off Billy was it he go

yes you know my name she's said yes

Billy but I'll tell you why I know your

name I know your name because my

anthropometry scan revealed that you

were insufficiently muscular for me to

reproduce with Billy and you're

like she's an Android and you were even

more in love but the meat of what she

said struck you right there paralyzed

saying nothing you just lurched slowly

back to your usual seat with the fucking

nerds you sat down and everyone's like

so bil how is it going did you ask F out

our date there's a lot of spit when

Nerds talk and you were like she said I

I wasn't muscular and

no room starts to fade to black but

guess who else is sitting at the table

me cuz I'm a fucking nerd and I'm like

hey wait up wake up don't Fade to Black

I got 10 tips for your bitch ass so you

can get fucking jacked and come up to

that cyborg bitch and be like yo what up

girl shit you trying to you trying to

I'm saying you trying to get with this

and she's like affirmative let's go

reproduce and yep locker room boys

bathroom all sorts of places to do

things uh library in any case 10 reasons

let's get to them number one first

couple are nutritional because a lot of

people ask like what do I need to be

doing in the gym to grow more and I look

him up and down I'm like motherfucker

you built like Harry Potter how much you

eating there's no amount of training

it's going to get you from 120 lb to 150

lb because it's not a training problem

it's a fucking eating problem and unless

you become the most jacked 120 pounder

in the world you got to eat so the first

thing is getting enough protein roughly

a gram per pound per day really really

swell idea because if you eat a lot of

food but it's not a lot of protein

you're just going to get fatter and

you're going be like Dr Mike fucked me

over I'm just a fat piece of shit now

and Kelsey the Android girl from school

still won't interface with me that's

what she calls it strange gram per pound

per day next a sufficient number of

calories what is a sufficient number of

calories don't don't even bother

Googling don't stop typing to chat GPT

don't even ask if you are gaining

something like half a pound to a pound

of weight on average every week to few

weeks consistently you're eating enough

calories to supply all the raw materials

that you need to get jacked but if

you've been training for the last 6

months let's say and you started you

were on 132 lbs and now you're

131.5 how the fuck are you supposed to

be getting bigger you are just not

putting in enough raw materials to get

bigger it's like trying to add an

addition to your house you as you

probably know I'm phenomenally wealthy

like my money actually has its own money

that it invests how's that work if I

wanted to add another Castle to my

property and I hired all the fucking

Builders and the designers and engineers

and they were like we're ready and I was

like yeah by the way uh here's like you

know three planks of wood and like one

little bucket of concrete go go go

they're going to be like look Mansions

are made of slightly more stuff if I

don't Supply them with a raw materials

how the fuck is that going to work where

are they supposed to grow it from so if

you are gaining weight steadily then you

know your calories are straight if

you're not gaining weight steadily

slowly on average then it just doesn't

matter how much you're eating because a

lot of times people ask me this and when

they do interact with me in real life

which is almost never they'll say like

you know I'm trying to like trying to

get jacked I'm trying to work on my

eating but it's tough I'm like no I got

you it's tough for all of us and they're

like yeah like I'm eating like and they

say whatever number doesn't fucking

matter 150 lb kids I'm eating 4,000

calories like oh dope are you gaining

weight like no I'm like ah I got you you

got to eat more and they're like but

it's but it's 4,000 calories what the

fuck am I supposed to say back to you

bro what do you expect I'm like oh it's

4,000 Oh I thought he at 2,000 4,000 let

me write you let me write you a hall

pass excuse doctors know I'm a fucking

doctor right uh uh here's the excuse for

not being jacked cuz reasons cuz

thermodynamics what if it's 4,000 is not

gaining you weight up more food and

there's tons of different ways to do it

you just search on YouTube you know like

how to eat more some shit like that

we've got tons of videos on that maybe

Scott the video guy will even link one

into here more calories enough to gain

weight slowly on the other hand if you

eat a crap ton more and you just gain

like two pounds per week which I have

done you just get really fat now you do

get Jack too but really Ultra Fat so if

you sit down next to Kelsey the Android

she's going to be like you are insanely

grotesque and I hate you and you're like

oh holy shit that that's that's fat

phobic God damn bitch didn't you get the

memo is

2023 but you're still dry so enough

protein enough calories now on to the

training and I'm going to analyze the

training from kind of like uh maybe not

first principles but in a sequential

manner The Logical structure of which is

the first things first which is why the

first thing I'm curious about that

doesn't mean it has the biggest

magnitude of effect but it should be

what you address first in your program

is what is your Technique like because

people will say oh I'm like my chest

won't grow and I'll watch him bench

press and do flies and I'm like fucking

Christ and they're like what I'm like

yeah on paper you're training a chest

but in reality like you're training

mostly triceps and front delts because

you're like you're benching like this

the fuck is going on like arch your

goddamn back get your elbows back really

stretch the PEC so on and so forth

really really good technique control the

weight at all times especially slowly on

these Centric get a deep stretch for

every lift that it's possible to get a

deep stretch with and make sure most

reps look very similar if someone plays

an Instagram video of you lifting it

better sh shit look like fucking replay

except it's just 15 reps and then you

stop and walk off and holy fuck I

thought that was just one rep on replay

that's what you want consistency with

excellent Technique we have tons of

videos on that once you have good

technique then you go to think about the

next level in the hierarchy as it

expands into real world lifting and the

next level is okay you've got great

technique in any given set but how hard

are you going unless you get roughly

around three reps in reserve three reps

shy of muscular failure to where you

can't move it anymore you can go harder

and get better gains a real good way to

tell that you're at least in the

conversation for training hard enough is

that most of your sets in most cases

either distinctly slow down so you're

curling curling curling and you stop and

walk off people are going to be like how

many RS did you have but if you're

curling curling curling and then at some

some point one of the Reps is like a

little slow boom you're in the money how

far into that how many reps Beyond when

it starts to get slow you go is actually

a minor Point there's a very nuanced

discussion there about how close to

failure is good but somewhere near

failure is already so much better than

far away from failure that at least get

there from a TR a troubleshooting

perspective and the second thing even if

your upstone externally slow down at

least internally you should be feeling a

huge asymmetric buildup of resistance

towards the end of your sets so like

when you're curling it easy easy easy

even if it looks easy to the external

observer in the last couple of reps

internally you got to be like holy fuck

I got to oh I got to really push like

the weight it feels like gravity just

multiplied for no reason if at the end

of your sets you regularly experienced

that you got 99 problems but how hard

you go in the sets probably not one but

if you're seemingly just kind of going

through the motions and if you really

try to push yourself close to failure

and you realize you're reling eight reps

in the tank once you fix that you will

almost certainly grow more muscle next

we got great technique each set is

pretty hard not enough sets generally

speaking per any session in which you

try to hit a muscle my take is that

something between five and eight working

sets for that muscle sets taken close to

failure with anywhere between your five

rep max and your 30 rep max weight kind

of no wrong answers there that is at

least a really good guess to make sure

you're doing enough work if you're doing

like this is a real common thing people

will complain that the rear adults

aren't growing and I'm like okay how

much do you train your adults and they

they say well I got a shoulder day like

okay dope what does that look like I

could do overhead press I do seated

dumbbell press I do side laterals I do

Cable One Arm side laterals and then I

go on the um rear ADT machine and I do

three sets of 10 and I fuck off I got it

how many shoulder days do you per week

like well one it's called shoulder day

not shoulder days okay okay okay so you

train a muscle that's like this big that

recovers in like a day once a week with

three fucking sets and you expect it to

grow what are you nuts that's actually

below what you would expect to be even

maintenance volume so if you want a

muscle to grow you got to put in some

fucking work now five to eight sets per

session isn't 20 sets per session but it

sure a shit isn't two or three either so

make sure it's somewhere in that 5 to

eight range something you can recover

from so you're not sore tired session to

session when you have to train it again

but definitely like a solid amount of

training next solid amount of training

in one session is dope but you need

multiple weekly workouts to get your

best results and time and time again all

the literature reviews come in and they

show us one thing that on average and

there are some Nuance here you get

better results training twice a week for

the same muscle than you do just once a

week and in some cases you even get a

better result training that muscle three

times a week than twice a week but twice

a week is what I would consider consider

as a serious attempt at muscle gain so

if you tell me like yeah man my fucking

biceps won't grow and I'm like how often

do you train biceps like well fucking

bicep day like okay once a week yeah

come on man twice a week frequency is is

probably not your limiting factor but

you got to hit every muscle you want to

grow especially the problem Aries you

really care about at least twice a week

that doesn't mean three times is better

there's a very nuanced conversation

about two versus three but the

conversation about one versus two is not

very nuanced yes gigantic prob

bodybuilders can train a muscle once a

week because it takes that long for the

shit to recover but last I checked your

biceps don't look like fucking big

ramy's biceps and maybe you can recover

quite quickly and train them well at

least twice a week and as far as total

number of training days per week for

whole body the everything that you train

my idea of what like a decent effort

looks like a serious attempt is four

times a week training or more and that

means four times five times or six times

a week training total not per muscle but

just for the whole body what does that

mean that means that if you're like yeah

man I'm fucking trying to get jacked I'm

like oh cool you go into the gym I I do

ask that sometimes and be like yeah

absolutely I go to the gym twice a week

you're like twice a week as a beginner

that works but if you are more of an

intermediate you've been training for a

few years and you're really struggling

to get to that next level of size you

got to show up to the fucking gym like

the people you look into the magazines

Chris bumpstead and shit like that Chris

bumpstead doesn't go to the gym twice a

week he goes to the gym four five or six

times a week I don't know exactly what

his frequency is but I bet you it's one

of those I bet you a considerable amount

it's one of those I'm Jewish I don't bet

real many on bullshit like this ever I

only bet on one thing it's the stock

market it's not a bet it's a it's a

statistical abstraction in any case four

five or six times a week if you complain

to me that you're not growing enough and

you train with weights twice a week or

even three times a week and you're

anything other than like a brand new

beginner first year of training try

training more I know it's crazy but

training actually causes muscle

growth what do you get when PhD Sports

scientists collaborate with Pro

bodybuilders the most effective muscle

growth training app ever

made get yours now next in the this is a

fucking big one point number seven not

enough weak toe consistency is the

fucking killer of gains now here's the

thing if you have baller genetics you

can train like every other week and

still be the fucking the the fucking Big

Man on Campus sweet but first of all

you're probably not watching this video

because too many science words confuses

you it hurts your tiny soft brain but

all I'm I'm just kidding Meatheads stay

calm probably not watching this video

they're also not struggling so they

watch a video about people struggling

and kind of be like oh yeah I remember

never having that experience if you are

struggling that means you can't afford

to be inconsistent was it Scott uh was

it Oscar wild that said consistency is

the last resort of the

unimaginative we talked about this

before yeah the last Refuge Oscar wild

consistency is the last refuge in the

unimaginative dope I love that all the

time in the world for that but you know

of all the many things Oscar wild was a

traveler poet an American hero he wasn't

fucking jacked in the least in the

slightest and so his existence to me is

kind of insanely irrelevant consistency

is king So if you tell me hey I'm having

trouble growing and I'm like well how

was your last month of training kind of

stable everything's kind of clicking or

you got some problem here like well like

mean like I had finals and like family

went on a trip so like last month was

just kind of bad for me you know I'm

like well I solved your fucking problem

bro mystery solved you don't actually

train now when you consistently start to

apply any of these recommendations or

even just your own program then we can

say we can analyze and say okay this is

the thing that isn't working but if

there is no thing to analyze that isn't

working because you're not sufficiently

consistent enough to actually do the

thing it's like telling someone like oh

man like I really suck at math okay like

so you study math and it just doesn't

sort of the concepts don't click we like

I don't really study what the fuck how

the fuck you supposed to say you know

you're not even studying if you study

this shit and then it's hard okay great

you're not good at math fine but if you

start studying math you may realize

you're quite good at math same idea with

training same shit Point number eight

there is a probability that all of these

points are in the very wrong direction

for you the opposite of the truth

because you could be doing too much how

do you know you're doing too much people

say overtraining overreaching it's a

thing I'll say this you know you're

doing too much when you're grinding in

the gym and you're just dog tired all

the fucking time and you might not even

be getting excellent pumps anymore not a

ton of Mind muscle connection you just

feel like the gym is literally a fucking

grind and if you also are kind of losing

Steam and motivation because you're like

I'm not getting bigger I'm not getting

stronger I'm just pounding away at it at

what point is the pounding going to get

some results quote of myself to my

wife we're getting carried away if you

are really grinding and really tired and

you're not getting results you could be

training too much but if you're not

grinding and not tired and you don't

feel totally spent for days and weeks on

end you're probably not overdoing it if

you don't have consistency you almost

certainly don't have an overtraining

problem if you have fucking gnarly

consistency and you're kind of burning

the candle at both ends and it seems

like the harder you work the more ground

you lose then backing off taking all of

your so first of all Point number eight

Del Lo every few months take an easy

week of training or no training at all

when you get really tired do that right

now if you think you're overdoing it and

then coming back slice everything in

half cut all of your volumes in half you

typically do 10 sets of of legs now you

do five do that low volume for a few

weeks you might actually start getting

better gains right away and if you think

okay this is really way too low increase

the set here and there just to get it

just right so that you get really tired

and really sore and then when your next

workout comes up you're completely

healed and ready to go again like

yesterday my chest was sore and now it

is not sore at all triceps are not sore

at all and guess what in a couple hours

here I do my fucking chest and tricep

work I'm perfect so I know I'm healing

on time but for me it's a surprisingly

small number of sets that uh ends up

checking the Box in many instances if

for you could be more fewer sets just

make sure that whatever it is you're

training with start on the low end and

work your way up don't start with

psychotic high and work your way down

because if you start loan to work your

way up you actually get really good

strength gains at least with lower

volumes and potentially some size gains

and as you increase you could be like oh

holy shit I'm growing more but if you

start with too much you actually just

get overreached um and you start to not

accumulate muscle you start to

accumulate potential for injuries and

wear and tear and damage you demotivate

yourself it's just all kind of bad stuff

guess on the side of easier of less

rather than more and lastly if whatever

types of rep ranges and exercises you've

been doing just aren't hitting your

muscles where you think they should be

hit underhand pull Downs just like I

don't feel shit in my lats or my back

it's just mostly my biceps and my

forearms then don't just perseverate on

those don't just be like oh it's fucking

Basics man it works for everyone try

some different shit so if sets of five

to eight on leg presses just kind of

hurt your knees and don't really do much

to your quads even though your body seem

to think it's a great way to train try

sets of 15 to 20 UNL presses with some

with some myette pauses you might do on

set like that and you fucking cook your

quads you're the most pumped you've been

in your life you get sore for three days

and you're like oh oh that's the shit

that works barbell curls aren't hitting

your fucking biceps much switch to

dumbbells switch to cables from behind

the back you make that switch your

entire training career is a lifetime of

guess and check it's a lifetime of

experimentation because all the studies

and all the science and all the bullshit

I talk about on this channel is dope as

a good first guess but your body is

yours and yours alone unless somebody

else owns you in some capacity in which

case call for help maybe you're in a

basement and that's impossible they do

give you Wi-Fi apparently because you

can see this shit hello captors in any

case your journey is going to be yours

and there's going to be some exercises

and some repetition ranges that work

better for you than they work for the

average and others that work worse for

you than they work for the average so

definitely take all the recommend ations

I've said hopefully with a little bit of

oh go that could work and then guess and

check guess and check try some different

exercises for about a month at a time to

really see if they work try your best

with them really try to get the

technique going so if you try barbell

curls and they just don't work try them

for a few more weeks be consistent and

if after a few weeks you're okay this

definitely fucking blows even though

I've really tried to get as much

exercise as I could go to dumbbells go

to machines go to cables and as your

body evolves over time some of the

answers that used to be incorrect may

become correct some of the answers that

used to be like this is man this rep

range and this exercise is really my

shit might become less your shit and

that's where variation comes in is

you're always doing some new exercises

every now and again and you're always

trying some new rep ranges over time

you're going to learn a lot about what

probably doesn't work well for you a lot

about what really works well for you and

then you're no longer plateauing I

haven't plateaued in fuck knows how long

I don't know 15 years because I learned

how to do this guess and check method

and once I learned that even if I make

small gains I make gains all the time

because I'm never standing still and

going what the fuck is wrong I'm always

changing a little bit of something

something to make sure that I'm adapting

to my always changing body in any case

if you need help with any of this

stuff Link in description to the RP

hypertrophy app which is a training app

you can use and it will just allow you

to construct your training in a

scientific manner you check in all your

training it progresses for you it auto

regulates for you it asks you how you're

feeling if you're sore if you're tired

if you're recovered and it

scientifically adjusts everything to

your needs to make sure that all the

stuff I just talked about you can just

have a machine help you with it's like

it's like chat GPT but for your for your

muscles I know that that's that don't

quote me I don't want to open any eyes

suing the fuck out of us for that um and

we also have the RP diet coach app which

can do the same thing that the RP

hypertrophy app does for your training

you can do that for your eating

systematize formalize tell you what to

eat when to eat and to make sure that if

you tell it hey I want to gain like

eight pounds in the next three months it

will fucking hold you to that and make

sure you get all the gains you need so

go click on stuff buy things remember I

have a team of butlers that take care of

a team of Lamborghinis and none of

that's free and please buy things or I

will be a regular person and not a mega

Rich uh guy and I I I can't handle that

and I won't accept it see you next

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