10 Things NO ONE TELLS YOU About Building Muscle
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- čas přidán 31. 05. 2024
- These are 10 little-known facts about building muscle that no one really talks about. If you want to avoid common muscle-building mistakes and you want to know how to build muscle in a gym or at home the right way, then this video will help.
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There are certain things about bulking up and building muscle that no one really tells you. For example, there are certain supplements that can cause hair loss. Most people don't know that taking time off the gym can actually help you build more muscle than training all the time. And Taking a pre-workout supplement too often will make it less and less effective. These are just a couple of the things that no one tells you about building muscle, and today I want to go over 10 of these that you should definitely know if you want to build more muscle and avoid major muscle-building mistakes.
And the first thing most people aren't told about is that if you are successful at building a decent about of muscle mass, you're going to get labeled and stereotyped a certain way. For example, it's very common for natural bodybuilders and even some not so muscular models to be accused of taking steroids when they never have even thought about using them. This accusation typically comes from people that are either inexperienced, not training hard enough, or they simply just don't have the best genetics and they can't possibly imagine that someone can achieve a much higher genetic potential than they can without using steroids. Another common assumption after you put on some muscle is that people may be more likely to think that you're less intelligent. We've all heard the quote all brawn and no brains. This is obviously not true because some of the smartest people I know happen to be exercise scientists with a lot of muscle, but this doesn't stop people that don't realize that from having that initial impression. Now with all that said none of this should dissuade you from building more muscle because after all who cares what people think about you, but it's just something that most people aren't aware of until it starts happening to them. Just remember that most of these people that are pointing fingers, simply don't understand what they're even talking about.
Now another thing that no one really tells you. Protein shakes and protein bars can be used, but they are not ideal for building muscle. Regular meals that include real whole food are much better options. The reason for this is because even though you can get the same exact amount of macronutrients from a protein bar or protein shake, consisting of protein, carbs, and fats, You definitely won't get the same micronutrients that you would get from a regular meal with real food. According to evidence, many of these micronutrients are highly responsible for muscle growth. Nutrients like zinc are very important for things like regulating your testosterone levels. Nutrients like calcium are important not only for strong bones but also for muscle contractions. So always do your best to have a full meal instead of a supplement or protein bar. There are many quick and easy options for protein like hard-boiled eggs, tuna, and greek yogurt that still count as whole foods rather than supplements.
And another thing that isn't stressed enough is if you want to see optimal results in regard to muscle growth then you should try to eat more whole food meals per day, preferably at least 4 meals per day, which is more than most people are used to eating. Even though yes you can get away with eating fewer meals, research shows that you'll get better muscle-building results by spreading your protein intake more evenly between at least 4 meals throughout the day. That means you're going to have to worry about not only meal prepping but also carrying around these meals with you. You'll also have to find ways to eat more times throughout the day than most normal people do. For example, it's pretty standard to have one lunch break while you're at work. But what if you have to eat 2 meals at work? What if your traveling or you're at a party, and you're really serious about muscle growth. It's a lot harder than it sounds to make sure that you get all your meals in. You're going to have to find sneaky and creative ways to fit in your 4 or more meals. And maybe you get around it by just having a protein shake or a protein bar for one of your meals, but you definitely can't be doing that for every one of your meals.
Now the next thing that many people don't initially understand is that lifting weights will only take you so far when it comes to building muscle. When you first start out your diet can be a mess and you'll still build muscle due to something known as newbie gains. Unfortunately, this doesn't last that long. Once your past that initial beginner stage and your body begins adjusting, you more than likely won't be able to...
Being accused of steroid use when youre natty is like being called a hacker in an online first person shooter, its kinda like a compliment thats meant to be an insult. Youre so advanced that they just cant even believe you could have done it without "cheating".
Right then the roid heads try to get you on roids so they can feel better about themselves. To bad I shot them down lol.
Chances are the only time you'll be accused of taking steroids is if you're actually taking steroids. The difference between natural and steroid use is really not that hard to see.. It's a totally different look....
Same!I did weght exercises for four years, because I was too weak and not treated with respect, I was always the weakest in the class and I was laughed at and bullied by my colleagues on this topic. But after three years of training, all my former high school classmates and many younger people in my entourage said I was taking steroids. I, of course, vehemently denied this accusation, but they continued to be envious and gossip about me like a bunch of idiots. I've been in the gym for six months now, but with the crawl, two months a year, and I only go a day or two a week, I'm still a "beginner," but despite these facts, I know a lot of information about sports, especially about strongman, fitness, bodybuilding, armwresling, yoga, etc., and I have a nicer physique than my former colleagues (even if I suspect that they themselves took steroids, and reasons would be enough, for their narrow minds : envy, frustration, stupidity, etc.
I got accused of cheating when I won a home poker tournament twice in a row AND I got accused or roids while totally natty. Both were such compliments.
@@chicagomike4587 unskilled people with no knowledge or work ethic love dragging people to there own level of mediocrity. Me my brother and uncle got top three in a poker tournament and got accused as well lol and only the top three got paid lol.
Yo i want to meet ur edit guy who put these indian movies clips 😂
Same😅
Hahaha
I am indian ❤️ n I love it 😁
Its simple gravity has many indian followers that's why 😅
All movie clips were On point 😆😆
0:31 Labeled a steroid user
1:48 Food is better than protein shakes/bars
2:47 Eat more whole meals meal per day (4 or more)
3:55 Building muscle is more than just working out
4:54 Maintaining a calorie surplus is challenging
6:25 Creatine and Hair Loss
8:00 Muscle Grows While You rest
9:15 Taking time off helps you build muscle
10:10 Muscle Memory
11:28 Alcohol
thanks man
Thanks buddy
Your a legend
Not true about calorie surplus feeling full all the time. I used to eat too much even if I'm not full (not working out) and made me fat.
appreciate it bro, thanks a lot!
Fun Fact: lifting heavy/intense exercise releases a small handful of endorphins that help with mental health. which include BDNF (brain derived neutrophil factor) which is growth factor for the brain.
0:35 - If you build muscle, you'll be labeled and stereotyped
1:50 - Protein shakes & bars can be used, but they're not ideal for building muscle (eat real food)
2:45 - Eat more whole food meals per day to optimize muscle growth (goal is 4)
3:52 - Lifting weights will only take you so far when it comes to building muscle (focus more on eating)
4:53 - It's challenging to maintain a calorie surplus just like a calorie deficit
6:25 - Creatine can cause hair loss (probably not true)
7:59 - Muscle grows at rest
9:14 - You can get stronger and build more muscle by occasionally taking time off
10:08 - If you lose muscle, you can gain it back more quickly through muscle memory
11:28 - Alcohol in excess will make it more difficult to gain muscle
Awesome content once again man!
👍thanks
Thanks
Thank you man.
Mvp
please make this to all clips 😁
Even tho I'm a runner/calisthenics athlete.. this is still my favorite fitness channel. Straight forward info, relevant topics, and very consistent quality overall. Thanks bro! 👍🏼
My brother is over 50 years old and can still easily bench 300lbs. He’s one of those people the looks juiced when he’s training and he’s never touched the stuff. I could always gain size but was jealous at how lean he could stay and still add muscle mass. Great channel.
When I was in college, I'd study hard all week, but on the weekend, I'd lift and exercise like my life depended on it. What he said at the beginning was extremely accurate. I'd get accused of being on steroids, and I'd be labeled a frat boy, despite I was not a part of any frat and I was attending a community college (before transferring to a university). The same people who said these things about me would always ask for my help with homework because I took my studying just as seriously as my workout. As he said in this video, never let what other people who want to tear you down influence you.
#11: You do _not_ have to be in a caloric intake surplus to build muscle. Body recomposition (losing fat and building muscle at the same time) had been shown to work down to 9% body fat. Yes, it's slower but arguably better than faster bulk (and bloated) and cut (and hungry) for many reasons for many people.
Exactly, spot on 👍
This is very dependent on body type, metabolism and what your starting point is. I 100% have to be on a surplus to gain muscle mass, I have a high metabolism and very little body fat to begin with. Eating on a surplus is the only way for me too continue muscle growth and not plateau or start loosing muscle.
Definitely more true for 15% vidyfT and up. once I get their I really have to start adding more protein and carbs
Yeah I'm 58 years old and have 25 lb of excess body fat. I don't need to eat a bunch before working out.
But that research is 99 percent of time done by people On trt. This doesn't count for naturals. They need a surplus and cut.
Half his followers are Indians and he's very informative He's best in this
60 years old, getting back in the gym after being off for about 10 years being out of it. I really enjoy your content.
same here, and this guy really knows his stuff!
Not like Jeremy ethier, I implore you check him out, you will be blown away.@@cameronkrause4712
Since March last year I'd returned to the gym to help my battle against depression and improve my view of what I see in the mirror, about 2-4 times a week. However I got employed in a high energy workplace last summer with inconsistent shift structuring and I noticed it'd taken a toll on the progress of my muscle growth with fewer sleep hours and less eating opportunities. Being in a high energy job also burns out more calories for me. Now at 15 months of hitting the gym my body's become a little better sculpted but I want to emphasize it further with more muscle. At the beginning of writing this I had a question in mind but it's seemed to have slipped away... In any case thanks for these vids! Keep 'em coming!
Your number 1 point is on point! As a woman who has been athletic most of her life, it is true that I receive different kinds of attention. I am built like an athlete. I'm 45 years old, have had 3 children, and can deadlift 275lbs. & swim a mile in a half hour. My shoulders are broad, my waist is slender and my a$$ doesn't droop. I've found that men who lift or have lifted recongize and appreciate my hard work 💪I've also discovered that women my age don't like my physique much, their idea of "in shape" is to starve themselves skinny. But, like you said..."who cares what other people think." I'm not doing it for anyone else but myself; to stay healthy, fit, quick witted and to sleep well. 😴
Thanks for another great video. I look forward to them. 😊
Having kids and keep fit arent easy at all! seems you did a great job!
I think athletic older women like yourself are the hottest, because you are healthy and strong 💪🏻 😉
Beta men will always flatter a ugly woman. No men want this creature, but the beta will fall in love with anything.
the amount of effort and hard work in this video and he actually knows what he's talking about..thanks great video!
Great comment
Thank you for the video, it's always awesome to learn new things, but the way you explain it makes it so easy and clear to understand. Keep it up with the good job, and have a Good day!
This has got to be your best video so far , very entertaining yet educational 😎
No one:
Shark: I wanna bulk, let’s try a calorie surplus diet.
Divers: *gulp*
Shark: gulp
Sleep 100% was my biggest issue, I was only getting 5-7 hours of sleep due to bad habits that caused me to stay up late and wake up early.
I started upping it to 8-9.5 hours each night and the results are insanely noticeable.
If I could get 5 hours a night that would be magical. Usually less then that and a few hours of sleep then awake for a few hours and then maybe one or two more hours.
I am on vacation and notice a huge difference with the extra sleep. I definitely need to make this regular.
The older you get the less sleep you get, i used to sleep 12hrs im my teens now in my 30s i sleep 6 to 7 hrs and i wake up fresh
@@Krelian89 I hear ya man... its been a constant decline for me. 43 now and 5-6 hours tops for me. Its like each decade that goes by I get 1hr less sleep per night.
Same problem
Thankyou for your service, you channel is greatly appreciated.
Yo, i'm so glad I stumbled across this video, I've been feeling really stuffed lately and it was hard to finish my meals. This has made me feel insecure about my health but apparently it is the right thing to do. Thx alot my dude.
This is the best gym channel on CZcams
Love these videos, great youtuber for information.
Heck Yeah! Thank u for the amazing muscle-insight!💪🏼
These are the best videos about working out on the internet! From your script to the editing everything is so well done! Thank you for all the information!
This was a great video, Very helpful, thank you sir for this. Keep up the good work. We appreciate it.
Videos like this confirm that you deserve every single one of your subscribers.
So much value in your videos. Thanks for your work. Keep it up 👍
This video was highly informative, especially, on the nutrition advice. I have a degree in nutrition and believed nutrients are best gotten from whole foods/meals. So, it was great to hear someone promote the fact instead of replacing food/meals with supplements which have a place but not replace consumption. Kudos 👍
Fabulous, amazing video. I sincerely thank you for such great pieces of information. Muscle memory is totally real! I've experimented this, but didn't know the science behind it. All the other points are very helpful to me as well!
Appreciate the honesty about how hard it is to eat 4 square meals a day
Thanks For Sharing These Videos With Me 📹 ❤ 💕 🙌 💖 😊!
Damn, guy... dropping knowledge, science and wisdom in all your vids.... bless you, child. 👏👏💯💯🔥🔥
Must be a new breakthrough with the muscle memory thing. I always assumed the muscle didn’t remember the nervous system remembers the skill like riding a bike but in this case lifting weights. You simply know what your doing 2nd 3rd 4th time round. I wasn’t aware of actual muscle memory. I’ll have to look into that cheers.
as a phyiscal therapist i can always tell when someone has been in good shape at some point in their life and who hasn't. it's very apprent when they do exercises
Na this has been known many years. I'm 35 and I remember reading about it when I started weight lifting at 13. It was in one of the first books I read on training etc
You're advice about taking time off is *so* relevant...24/7 beast mode is just not the way to do it - especially if you're a bit older.
Useful video and some facts I havent heard of
Thanks for covering these facts!
We to be honest i respect you for telling the truth because all the new people dont know much about fitness and fake influencers hype up the hope of these people to earn fame or money,people should understand this. U doing great job👍🏻
Another great informative video. I have tried to gain muscle, when I was younger and did a lot of wrong things. This video is great especially the myth about drinking supplements protisn shaks instead if real food. Real food is always the best, thanks Max.
The best Coach on CZcams !💪
Amazing video!! Thanks a lot for sharing.
Great video👍
Thanks for the tips💪
Thank you for you advices ... i made big differences in my body bcz of you bro .. 💪💪
Excellent subject matter and over the years and being a former bodybuilder alot that was mentioned holds true. When I was 32 I could Flat Bench Press 325 lbs. Now 30 years later and today being physically challenged with full spinal disability, my entire spine is literally being held up and together by metal plates, rods, brackets screwed into each vertebrae, Thoracic T4-T12, on January 30, 2022 I set a New Record for my age and weight class Decline Bench Pressing 325 lbs. Its posted on CZcams as "325 lb Decline Bench Press Age 63 Wt 189."
very impressive, congrats. I don't want to be too intrusive but can you say whether you spine condition is due to an accident, or due to training?
@@maciejguzek3442 it’s all made up
@@gustavogo2915 what would be the sense of making anything up, if he's anonymous here, and he doesn't want anything?
Great edit really enjoyed how it wasnt borning nor too fast paced.
Fantastic idea for making a hubless bike
thanks man your videos are really informative
Thanks to your channel I have dropped 40 pounds and am continuing this process of self transformation.
Much gratitude to you 🙏
I took 6 months off & build back up to the exact point where I left off
Muscle memory. It never forgets it'll grow back stronger and bigger most of the time.
@@1kenpau1 I also peaked about 4 years ago to lol
Gold info, thank you!
This video is jam packed full of information. Thankyou.
literally no one
but him using Indian movies as illustrations 😂
Sabse zyda online chutiye India ke hi hai 💪🏻
ahahhahahaha sahi hai
@@jadendsouza8366 Thanks bro
@@rath_says1368 hum hindustani log har jagah hai
🤣🤣
On the taking a week off for rest part, I had been working out non stop for a very long time only taking about two days off a week. Then i got a cold and was sick for 7 days and I was really worried I would lose some gains by not working out. but when I was finally better and ready to go back to the gym I noticed I somehow got bigger then before I was sick and I was stronger on my first day back at the gym. So I can personally vouch for that.
Same. Somehow when I have the flu I'm stronger lol
Hmmm I've been working out daily for a month and a half and going pretty damn hard. I might have to take a week off just to see what happens.
This channel is amazing ... good shit man
Really useful video. Thank you for taking the tine to share the information.
Lovely❤😊 bro knowledge is power💪⚡
You can also build muscle while being in an calorie defeceit, during for example body recomposition
Yup, as long as you get in your needed protein, you'll be good.
Very clear and helpful video. Thanks
This is one of my favorite videos so much knowledge in one place!
Went from 180 lbs to 280 in a year ripped and bulky ASF without eating healthy, protein shakes or non of the bs. I barely knew what I was doing outside proper form but I was consistent. Lift everyday after I came to America mostly dead lift, squats, barbell shrugs combined with bodyweight workouts
At least my muscles have memory even if I don’t
My mind does
Hahaha
🤣🤣
This video was so informative! Wow! Very enlightening! Thank you! God bless you!
Great information dude!
1:42
GOLMAAL 3 reference...
Hahahahahaha....😂😂😂
Those fitness tips in between the bollywood clips were so helpful 👍
The best video on muscle building facts!
Great info!
I'm 56 and do full Body workouts. Taking 2 days off between workouts is ideal for me. I've also taken 2 weeks off and come back stronger, although, 1 week off after 3 weeks of hard workouts is ideal.
Appreciate the information 👍.
Thank u. 54 just starting
please share ur workout routine
Yeah, in my case I'm 15, I do 4 times a week, and sometimes I rest for 2 days and I can restart better.
59 here it was hard at first but after a few months I feel great starting to look good and feel much stronger walking around proud and getting noticed by women even half my age well worth the push ☺️
thank you so much bro ppl actually paying money to know what you are saying they are insane! Appreciate your work 💪
This is actually true, thanks for the info man. When I would stop going to the gym for a few days, I'd feel like I was building more muscle then going everyday. That's because I was giving my body time to rest.
quit shilling
Same
Great videos. Thank you.
You are so good in giving great details
Back in the Cretaceous period when I finished basic training I was one of the most jacked guys in our squadron. I was on the same diet, same sleep schedule and same workout regiment. I was also one of the oldest new recruits I joined right after 9-11 and was damn close to the age cutoff. I feel like I may have been pushing myself a bit harder then the others as I was older and had to keep the pace with guys straight out of high school. Don’t know if that was a contributing factor or if it was just good genetics.
Now when your editor showed it, i want you to make a video on Goku's working out and his diet with respect to actual science behind it
This video was remarkable...very informative
Great work 👏
Completely agree with every point mentioned. I took 8 years off the gym and gained it all back with hard work within a couple of months working out 15 days a month. All natural baby. Thank you for the informative video.
I took 28 years off. I'm 6 months in and stronger than I ever was in my 20s
@@drunvert wow, that is a very long time. I’m glad you’re back and hope you keep it up this time.
@@Faz1020 I got good genes. But yeah, getting older. Almost 60
@@drunvert age is just a number my friend. Keep the body fit and active and you’ll always remain young at heart.
I'm natty but it's a huge complement for me when people say I can't be 😁
this video was very helpful thank u
Really great content. Appreciate for your hard work to guide and provide us all the useful information. I also really like the Bollywood movie clips between your video 🍻
When you can tell that he hired someone from Fiverr India to edit 😂
He literally showed Rajpal Yadav training in gym in one clip.
Steroids mmmm
What is wrong with the editing
😂😂😂😂
How could you tell??😂😂😂
This is a very good channel thank you💪💪💪 , you taught me so much and I'm grateful😳😳 for the information👍👍. May God bless❤❤❤ and be with everyone 🙋🙌🙌through their health and fitness.😍😎😎
thanks for all the info.
Love all the science u bring to the table because training is all about science and studies not "ive heard this or that"
The opposite happens in me, once i've been into resistance my hair grows from thinning to thicker hair. maybe back then my testosterone level was too low.
Long time bike rider here I used to train on Sunday 100km, Tuesday 40km, Thursday 40km, Sat 20km. My legs were very strong and looked like body builders legs. I had a day off between workouts to give my body a rest. It took a few years to build up to what I was doing.
Thank you so much for this video
No one does better videos . Well done 👍
Tough pill to swallow building muscle naturally takes several years
"natural" bodybuilding is a waste of time
@@marekjanik9962 but prevents the side effects of steroids
Results also vary depending on gender, race and body type. So it's not a one size fits all, and that's what these haters that scream "fake natty" need to understand.
@@marekjanik9962 well looks like someone's genetics aren't great
@@marekjanik9962 it just shows that we aren’t willing to take drugs for muscles.
I only workout twice a week. Very long and heavy sessions 3 hours plus but my results are crazy. Yeah you don’t need to go everyday but it depends on you.
Sounds crazy to most people, but you are absolutely right. I workout maybe 8xs a month 2-3hours as well!!
I do 3x a week. Monday arms Wednesday legs and Friday chest and back
@@hussar5695 that works too. very nice
I jog 4 days a week for about an hour, & only lift weights once a week for about 2 hours. Every day I take a marine & bovine collagen & after every jog. I take a organic plant-based protein & leucine triple servings (spaced out) after I lift weights & I'm good. I'm not an athlete but I'm in good shape for my age & in better shape than most people half my age
Wow very informative 🙌🏽
Awesome video
Thank u👌👍
2:50 I know you mention "Fasting" at the end of that point but I think that while more meals per day are good in the short term, a longer term issue is building up: You are not giving your body enough time in the fasted state and this becomes more and more important to prevent insulin resistance as you age.
Perhaps you could have your cake and eat it too if you give your body rest and during those rest days, also do some fasting. This would make your body more sensitive to insulin. In fact, such an issue is pervasive in every facet of our physiology. Having a break is very important and we become more attuned to what we were doing. Take a break listening to loud music, your ears get more sensitive to sound. Take a break from sex, you'll orgasm quicker cos your junk is now more sensitive from the rest. Take a break from working out, your body can grow more. Take a break from studying hard, you'll come back refreshed and learn more.
Take a break from doing cocaine or any other hard drug, otherwise you'll need more cocaine to hit the same high. Even arsenic. There was a case of an old lady that tried to kill herself by overdosing on arsenic. However, because she used to take it medicinally for so many years her body became so resistant to it, a "lethal" dose for a normal person didn't kill her. Her body developed such resistance to it because of prolonged repeated use.
But of course, my concern and point of this message is insulin resistance.
Take a break frequently from eating so many meals so often to give your digestive system a break. Let your insulin go back to baseline. This will free up your body to do so much repair work and recuperate. Insulin is a high priority signal and tells your body to prioritize things. If sounded too often, just like anything else in our body, it will develop more and more resistance and more and more insulin will be needed to do the same thing. Over decades this is not ideal.
Keep your body sensitive to insulin. Don't keep sounding the insulin bell. In other words, don't keep eating so often day in day out. Stop every now and then. Cheers.
So is it okay if I fast and don't eat a lot, for like once a week? Maybe on Sundays?
@@rpsscorpius8251 If you are interested in finding a starting point, search for 16/8 fast (16hrs fasting, all meals packed into an 8 hour window). You could eat for caloric deficit or surplus and still have a fast / rest. It is a great starting point.
Cannibal: “Hmmmm, a delicious scuba diver sounds so good, I love seafood!” 6:15
Very informative thank you
I think this is my favorite work out channel.
I started to work out 4 months ago and my progress has seem to have stagnated. My hardest obstacle to overcome is diet and sleep. I don’t sleep much because of work and I hate cooking.
I started back in april and have started eating 3000cal daily (not all whole food) when I feel that way I take 2 days off then increase weights. (Not more than my limit)
Prepare your meals in advance and store them for the week. Change you routine. Do some calisthenics.
I feel like some of what was said here contradicts other videos ive seen from this same channel. Here he says eating more meals in a day is better for muscle growth, but in another video I swear Ive heard him say the number of meals doesn’t really matter as long as you meet your protein reauirements.
Great tips. Thank tou
Thank you for the information
I've taken an extended (years) break.. and this muscle memory thing is very very real and I love it. People will say I have 'great genetics' xD
Thank u for using Indian Bollywood scenes, it feels so much connected.😍😍
nice explained as always king
best 13-minute vid on building muscle I have seen.