4 Surprising Ways to Speed up Muscle Growth
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- čas přidán 1. 07. 2024
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Find out how to build muscle fast with these 4 muscle-building tips!
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0:00 Introduction: How to speed up muscle growth
0:57 How much protein is needed to build muscle?
2:40 Four ways to speed up muscle growth
5:43 Intermittent fasting for muscle growth
7:37 Watch my other videos for more muscle-building tips!
In this video, I’m going to tell you how to build more muscle with four easy tips! The purpose of skeletal muscle is to create movement and healthy posture. Muscle is also very important for your metabolism.
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.
1. Creatine
Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts.
2. Cold therapy
Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories!
Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation.
3. Intermittent fasting
Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake-and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle.
4. Arginine
Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out.
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Try these muscle-building tips to help boost muscle growth. I’ll see you in the next video.
1. High intensity exercise
2. Quality protein intake
3. Creatine supplementation
4. Cold therapy
5. Adequate recovery
Yep, I agree on taking out the intermittent fasting of the list as well.
Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day.
Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
taurine-beta alainine-carbs as well-adaptogens
6. Juice up !@@Crimin4L
No cold!
I recommend everyone to find the book titled Testo 100; it goes deep into all of this, and it changed my life, btw its about 100 ways to naturally boost your testosterone
i find that ebook on your channel last month and buy it. I already feel changes
The testosterone book. How to increase your testosterone 100% naturally←is this book ？？
"Veltrixia has the ultimate testosterone booster. Seriously, it made a huge difference for me!"
What that
@@Harsha-tt2gvthere's no such thing, his likes are boosted so just ignore his comment.
Sleep and rest/recovery is key too.
Very key, I’m currently struggling with fatigue cus my sleep is poor
he didn't need to say the things everyone knows.
Dr berg never said that, so I am staying awake. Unless you are a doctor too?
@@deathorb that’s silly. Lol 😂
@garybritting1892 Dr berg is a great youtube doc.
You are the first person I've ever seen on CZcams who correctly mentioned that you should calculate protein needs using your LEAN mass, not just your body weight. THANK YOU!
There are plenty of other persons who have done that.
@@aquamon68true. Mike mentzer
@@aquamon68plenty!
That’s true. Not a lot of people provide this information. I have provided many such useful tips on my channel including this method of calculating protein requirements. But it’s not English 😶
Dr.berg is getting more serious with his videos because of competition. ❤
I'm 67 yrs old. Two years ago, after 15 years of sedentary lifestyle, I began working out while also doing intermittent fasting (16/8). I was over 40% bodyfat (most of it in visceral fat-in my belly). Fast forward to today, I'm 25 lbs lighter, my chest is 3" larger, my waist is 3" smaller, and I'm at 17% bodyfat (I'm now 6'1" and 195lbs). I can keep up with most all men less than half my age. I do not adhere to any particular diet; instead, I eat what I desire, but I simply count calories to keep within my BMR (Basal Metabolic Rate). I cannot express how much better I feel. Friends and family that haven't seen me for a while are amazed at the transformation. The other day, the two young women working the front desk of my gym stopped me, complimented me on my physique and asked my age. Their mouths were both agape when I told them. Great things happen when action is taken.
Seems to be it would still be wise to avoid foods that clog the arteries..
Good for you man. God bless you with even more health.
I swear Dr Berg is reading my mind with his perfectly timed videos.
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it's happened so many times now that I'm positive he's listening to us 😂
Happy that you found it useful!
@@DrbergOK so
when I train let's say push ups and I did 1 today cz that's my limits after 2 day I can do 2 or 3 that's because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn't eat protein and I see after month some more muscles that wasn't there befor one month without protein and I know what food have protein
You know so can you explain that
Same, I was just searching for ways to train without affecting arthritis and joints for my mum
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don't eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
Someone needs to compile this or Dr Berg has to write a book to preserve this knowledge
Its too important
Thanks so much for your support!
AI will !!!
00:00 💪 Muscle growth is essential for movement, posture, and metabolism, and maintaining muscle mass is crucial for metabolic health, especially as one ages.
00:42 🥩 High-intensity exercise and adequate protein consumption, preferably from animal sources, are well-known methods to increase muscle growth.
02:42 💊 Creatine supplementation indirectly supports muscle growth by providing energy for high-intensity exercises, aiding in ATP recycling and recovery.
04:18 ❄ Cold therapy, such as cold showers or cryotherapy, can increase calorie burn, stimulate brown fat production, and enhance muscle gene expression.
05:56 🕰 Intermittent fasting, when done correctly, can stimulate growth hormone secretion and improve insulin sensitivity, potentially aiding in muscle growth.
07:08 💊 Arginine supplementation can increase growth hormone levels by inhibiting somatostatin, potentially aiding in muscle growth when taken before workouts.
short, precise with no side comments, i love this video, and the fact you are direct of what is needed. thanks
He forgot anabolics...
💯
Anabolic steroid after So Many months forgot about pussy pussy😊
Yes anabolic is way to get our goals..not fake motivation that possible via natural alao
😂😂😂
Crybaby alert
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I'm 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don't "lift weights."
55 & my arms never looked better…lifting weights is not my thing but yoga, running, walks & good food work wonders.
Don't forget fasting induces your body to generate HGH high growth hormones
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
I think the issue for most would be that if you're talking about like a 1-2 day fast or longer ... Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels.
Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@@rotcaka I'm extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I'm 5'2" and 105 lbs. In my experience it's a myth that prolonged fasting doesn't build muscle, or at least the recovery phase of fasting.
So weird, this is my first day back to the gym in 8 months and I get this video in my feed. Great tips and motivation! Thank you!
Phones definitely spy on you in some way. I would get videos recommended to me that I never searched up on any computer and only talked about to friends. I think the phones can also get information by the people's phones that are around you. I have had so many times where I've gotten recommend things it could never know unless it was spying on me.
CZcams works in magical ways doesn't it
220000 people watched so the chance that a few just stayed the gym is not surprising
Dr berg the 🐐
First 💪
Facts!!!
@@FrancescoIannottaYT🙄🤢 SO? Also.... u were NOT 1st
@@FrancescoIannottaYTyour a DONKEY.... sooooo 😂
I appreciate your kind words.
Doc, as a Personal Trainer I have worked hard to study, study, study and break the perception of clueless muscle heads. Your information is a huge help in guiding others. Know that you are helping tons of others you will never even know about. Keep it up.
Great explanation, Dr Berg. Thanks for your helpful advice 🙏🏻
Thanks. Happy that you found it useful!
I'm nearly at the 5 month mark with strict diet and workouts. Really started seeing tremendous results when the cold showers were implemented daily. All natural keto diet, minimal snacking on seeds, kraut, and boiled eggs, steak for dinner. Sleeping deeply, and pain threshold is way up. I'm 45 and looking like Tyler Durden, and work 9 hour days with solid focus and energy, and able to push an intense workout in the evening. It's worth it.
Hello, these are outstanding results, congratulations. Would like to know more about your journey. Here is a link for you to share your success story. Looking forward to read it! 👉 www.drberg.com/add-client-success-story
genuinely curios 43m here in best shape of my life but still looking to improve... Ive really learned how to eat constantly to get my metabolism burning red hot. how has the cold therapy resulted in notable improvements?
I'm mid forties and look the best I ever have. Gym 3-4 times a week, lots of walking, eating super healthy although I do drink acolhol in small amounts 2-3 times a week. Finish off with a cold shower every day. I look at other guys my age who look at least 10 yrs older with a beer belly. One mistake I was doing at the gym is sticking to the similar weights week after week at 12 reps. Now started to increase weights considerably and doing 6-8 reps and starting to see big muscle gains.
We are lucky to hv u doctor around our times.... I hope future generations will have theirs doctor berg too.... A man with honesty....
Thank you so much for your support!
BLESSED!!
@@Rchelle_YAHsdaughter❤
@@Drbergone more thing sir, how to take creatine? Because it's been in the news from the beginning that take creatine with carbohydrates, dextrose or grapes juice for better absorption.... What's your advice on this matter? Please enlighten us...
Excellent, informative, and educating video on overall muscle growth and building!
Thanks a million;
Dr. Berg!
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
Does cod liver oil really help with joint pain ? It's hard for me to trust the sources because we dont know how long the fish has been out of the water before it's actually iced and processed in a timely fashion. My greatest concern is facility cleanliness and rancidity of the oil 😖🤔
Investigate the use of supplemental boron. Incredible research supporting healthy bones and joints, treating arthritis even.
Why do you have joint aches? I dont know how old you are, but I am 63 and I have zero aches and pains, I take hormone replacement and since then, I have no issues, compared to all my friends who don't take it. Have your hormones and thyroid checked. I'm glad I did.
@@loneranger7573 Loneranger. Is your hormone and thyroid supplementation synthetic and or natural?
L-Citrulline over Arginine, anyday.
Anecdotal: Creatine doesn't need a loading phase. Cold therapy will hinder hypertrophy. When i stopped fasting ,I started gaining muscle. Arginine seems to have a positive effect on hypertrophy. Cheers 🥂
I judge people based on their contributions to others. Dude, you are definitely in the top 10 for this past few years. Changing lives, hearts and minds. Literally. 🙌🏼
Thank you for your message. Happy to help you all.
@@Drberghello Dr Berg, what would u suggest to build more muscle if a person is suffering from FSHd
Translate in Indonesian language please!!!
@@Drberg100% I watch u everyday man. You are doing something that is very amazing and I pray you continue doing this!!
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
Yeah, but no one even mention water.
Dr can you clarify to me, Dr Berg said 20gram for 5 days meaning take 20grams of creatine per day for 5 days consecutively or what?
Grams = g not gm
@@user-lt1xf9xc8w Nah, I'll take it dry.
Doesn’t sound too hard does it?!😂
So good to hear about muscles growth. I wish I knew this years back.
Low reps. 5-7 reps to isometric or negative failure. Don’t just hit positive failure which isn’t enough. (Forced negative or loaded weight negatives are best.) High protein high good fats. Rest. Each body party once per week. Most people do light weights and try to hit each body part multiple times a week. (Growth is slow and gains stop after about 8 months to a year.)
LOW REPS- lots of rest between sets.
Lots of recovery between each body part trained.
This advice is the opposite of what people want to hear.
After 26 years personal training and writing a book on the topic of negative reps - the tips I listed will ensure continued muscle growth beyond what you’ll ever thought possible.
What's negative failure
Negative failure = success ?🤔
All good, but gymnasts train everyday pretty much. If your body builds a tolerance, follow it. Listen to body but yeah, it's all good advice.
Well, intense negative training requires a good amount of carbs or gains are virtually impossible, esp post work out.
Mike mentzer was all about this training routine. So ahead of his time.
45 years old, about 60 lbs. overweight with a natural weight of 140 lbs. I consume around 100-160 gr. of protein on my gym days with around 70-100 gr. on off days. My creatine use is around 5-7 gr. per day. I can see a substantial difference in just 2-1/2 months of regular exercise. I was 150 lbs with under 20% body fat before a back injury in 2017. Desperately trying to get my body back before it's too late.
you can do it…. There’s also another great healthy weight loss method if you would like to know what it is.
Tank
Am a logger..
Been 2 months no sugar...
I started to see benefits ❤
Lift more, eat more, rest more, sleep more. Blow it on just one of those and it won't matter what else you do. I think a lot of people look for secret tricks to avoid the first.
Very true!
100% agreed. And i would say that a lot of times people can master the eating and resting aspect but they might not have the fundamental knowledge of just how hard and how much to train in the gym to produce muscle at its best potential. Reducing junk volume but pushing hard in your sets. Not overdoing it with drop sets or beyond failure reps and so on I'd say that these things build up a lot of fatigue for little to no extra gain and that's really what a lot of people miss the point about. A lot of people mistakenly think that going to the gym all days a week will get them muscles but that's simply not true since the body needs rest and high intensity training in appropriate doses
I have a bigger issue with the last😭😭😭
One more you forgot “ Bang More” 😂
thank you for a summary in the video description.
You are very welcome!
Here's one you wont hear very often, as a 16 year bodybuilder (always natural).
If Creatine messes with your stomach take EFX Kre-Alkalyn its a PH buffered creatine that will never cause stomach issues or bloat (was a game changer for me)
Put Spinach in your post workout protein shakes, it lengthens the time your body absorbs the proteins your body is absorbing post workout, People always say "make sure to take your protein shake within a hour of yoir workout" this lets your take in that and eat your 1st protein heavy meal within a 3 hour window of workout and it will change the game for you. Learned thous from some old body builders I trained with. Helped me tremendously.
People may say that but its unneccesary to take in protein asap. Glucose is more important and if you just take protein your body uses it as a glucose Source and Not for building tissue
Why put spinach in post workout protein ?
@@Angry_Lion I always did within an hour and then got a good meal in within 3 hours.
Creatine upsets your stomach and won't absorb into your blood stream if it's not 100% dissolved in the water before you take it, and it's stubborn about dissolving. My stomach problems disappeared when I switched to creatine HCL because the scoops are smaller and it's more water soluble, plus I stir it into warm water so it dissolves more easily.
@@Durzo1259 that's cool. The ph balanced buffered creatine comes in capsules and I never had 1 stomach issue. It was recommended years ago in a Wright lifting magazine, I believe GNC still carries it. It's a fantastic product. I am actually back at it now, have gained 12lbs of muscle in the past 4 months, might be time to ad it back to the mix.
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20's and wearing shorts that I haven't been able to wear in over 25 years......and why do I still have shorts from that long ago anyway??? 😁
At 53 you already consider yourself a old man. I'm 61 and I don't consider myself a old man hell no. :-)
@@BainsPummy Well.....let's just say I USED to consider 53 old.....but sorry....61 is old for sure! Lol
Keep them and wear with pride!
@@shawnlewis1918 Well that's your opinion, not me I can do and doing it whatsever a 20 year old can do. I'm sure proud of myself.Attitude matters
😂
Very informative in a short video, some of these facts are tried and tested!
Can you do a video on what all we should do for longevity? I know fasting is good and I’ve been hearing stuff about certain supplements but I want to know exactly in steps what I should do and I know you are the only person I can trust.
Longevity? God revealed everything about this, and about how to live healthy today. You can know it from the pen of Ellen G. White, God's last day prophet. No wonder the Seventh-day Adventists live 10 to 11 years longer than non-Seventh-day Adventists. That's due to their superior health habits. They were informed far in advance about healthy living years before these stuff like fasting, exercise, two meals only, non-smoking, no-caffeine came up only recently. They already know it. That's in their health books way back 1863. The Seventh-day Adventists are more than 150 years advanced when it comes to health, because God revealed many things to Ellen G. White. Read her. Her books are public and there's free online downloadable apps of all her writings.
Excellent info! Thanks Dr Berg, you’re the BEST!
I appreciate your kind words.
Be careful with creatine. I was only taking a half serving (I have a low body weight), and I got horrible cramping, first in my lower legs and then in all my extremities. You need to drink a ton on water to a avoid this as it pulls the water out of the extra-cellular tissue and into the muscles. It also builds up in your system and takes up to six weeks to leave the body.
A NFL player once told me that when taking creatin you HAVE to drink a lot of water because creatin will dehydrate you. That's probably what happened to you
Try Kre - Alkalyn, it's a PH buffered creatine that will cause less issues, but you do have to at least triple up on your water with any of them.
Creatin, along side restoring your atp energy, sends water in your muscle. If you aren't drinking enough water you will of course have cramps. 3L of water should be enough if you are low body weight. Also don't listen to what this guy is saying. It isn't proven to cycle it and you should aim for 0,15g for kg.
I took 500 mg magnesium and the cramps disappeared
@@martialchampagne
I take 210 mg per day plus use magnesium spray directly on the muscles. My cramps were definitely from dehydration due to the water being pulled into the muscles from the creatine. I stopped the creatine about a month ago and it seems to be wearing off now.
I love your content Dr. Berg.
Thank you very much.
I love your videos and your supplements. Recently had my blood work checked and everything was great, including my electrolyte levels.
Fantastic!
Yea dr b more on muscle growth deep dive etc, I know u have a lot of videos already but keep them coming thank u!!
Thank you Doc!! Much appreciation and respect for your work of value 🙏
Amazing video. Needed to hear some of this
Thank you Dr stay blessed 🙏🏾🙏🏾🙏🏾
Very glad to be of help!
Good advice doc. I'll get right to it .thanks..
Thanks. You are very welcome.
Thank you Dr Berg...blessings from Sydney Australia .
Most welcome!
This is exactly what i was looking for on the web and boom i come across your video
This is so helpful. Thanks, Dr. B 🎉🎉🎉
You're most welcome! Glad it helps!
best timing thanks Eric
You are welcome!
U r the beste Eric
Literally just joined a gym. Perfect timing for this video.
Hello Dr Berg. I'd like to know your thoughts on creatine side effects. Some research link creatine with hair loss. Is there any way one can prevent hair loss when taking creatine?
Really needed this.
Thank you kindly Dr Berg 😊
Very glad to be of help.
arginine down-regulating somastatin thereby indirectly up-regulating HgH is the kind of science I enjoy. and used to do back in the day lol
Can I start giving some to my son who is now 8 year old? Any side effects?
please dont, only give it to him when he turns 15 -17@@anyachong1870
@@anyachong1870why? let him grow naturally first, and by the 15 years of age if you think he is not growing then you need to think about this.
I’m a person that is kind of “sickly” because I have Young Onset Parkinson’s however I use both intermittent fasting and prolonged fasting with Clean Keto and it makes me feel so much better than eating all the time like a normal person. Definitely need to know what you’re doing when you have a disease or consult with someone who does know and have the skills to keep you on track so fasting can help. The Autophagy I get from it is unreal and staying in Ketosis keeps my central nervous system as calm as ever!
Thanks doc.
Amazing video, Dr Berg. Great explanation. Thank you ❤😊
Thank you kindly. I'm glad you liked this post.
❤ Thank you so much Doctor Berg 🙏
It was nothing at all.
Awesome as always Dr Berg!
Thanks Doctor for sharing this valuable information.
Glad to help!
I follow Mike Mentzer HIT, and is given me ousting results.
Obviously with great nutrition.
Thanks for sharing ❤
You're so welcome!
Great video to put a plan in place on things we know but are slow to implement!
Thank you Dr Berg for sharing another great video. May God blessed you and your family!
Thanks you for watching, appreciated!
Thanks for mentioning pounds as it's more understanding for me 😊
Sure thing!
I have/had a brain tumour, and I wanted to pack on some muscle quick, so I took some creatine for a while and my latest scans from the hospital show some "nodules" (not the origional nurocytoma that I healed from with I.F and keto) and felt some pressure in my head for a few weeks before I stopped. So i feel creatine can benifit you but if you have any type of tumour I'd maybe think twice about using it.
The 20grams he recommends seems excessive. Did he mean 20 g over 5 days = 5g/ day? I rarely ever take more than like 2-3 g/ day and usually just cycle on and off constantly. Sometimes 1 g, sometimes 3g ... Sometimes trace amounts. I've always supplemented in this way with multivitamins,etc. I feel it's more natural. The body would get random amounts of nutrients depending on the food source and time of year and what's available ...
Hope You're doing well 🙏 ✌🏽
Thanks for sharing about contraindications!
Dr Berg, what are some recommendations for GOOD sources of Creatine/Arginine supplements?
This is such a helpful video. Thank you for that.
Glad it helps!
I’m wondering what you think of Netflix “The Game Changers” that showed studies of plant protein being just as good for building muscle as animal protein? And vegan athletes that claimed they could build muscle just as easy?
Hi there. Please see here: czcams.com/video/V6gjIwxszzM/video.html
@@DrbergThanks bro!
I'm vegan and have put on plenty of muscle..hydration via fruit is just as important for me as protein
The best doctor 💪🤝
I appreciate your kind words.
Hi Dr. Berg,
What is your view on intermittent fasting (16-8) and exercising in the morning (weightlifting) for muscle growth. Would you also advise a cold plunge in the morning before working out? Thank you!
Managing your insulin levels through strategic nutrition and fasting protocols is crucial in optimizing muscle growth.
Check out this video and article for more data 👉 www.drberg.com/blog/intermittent-fasting-and-muscle-mass-gain
Dr. Berg thank you for all you do! Love all your content and share it with my loved ones. My question has nothing to do with this video but I need a milk alternative for my 1 year old and my 2 year old. Both can’t tolerate cow milk and don’t like lactose free. Oatmilk that’s pure is so expensive. Advice?
Cold therapy only on days you're not going to the gym imo
Is there really no way to build muscles as a vegetarian?
Pain
Eggs and nuts
Depends how big you want to be.
The only benefit to eating meat over vegetables for muscle gain is that eating meat makes it easy to get enough protein. You really just need protein. So find a good vegan protein powder and you’ll be good 👍
why you make your life hard 😂😂
Hello Dr.berg, with creatine, do you load with 20g for 5 days every month ? And then go with 3g ?
Should be noted that you shouldn't take 20 grams of creatine all at once in your loading phase. Space them out as 4 separate 5 gram doses throughout the day to avoid stomach issues and diarrhea
Yes for some it can be too much as it is heavy on your kidneys. So start a little slower and drink a little more water
Carnivore is the answer!
Tell that to the gorilla
@@mollyfarrell.Tell that to the T-rex
@@templarrising6299Are you a reptile?
@@mollyfarrell.but we aren’t gorillas???
It's really not. Unless you want a vitamin deficiency.
Hey Doc. Chris Hemsworth was a vegan and so is his trainer. Sarina Williams and many other vegan have built and/maintained muscles as well. 🤔
Yes I can attest!
Dr. Berg what mg of arginine do u recommend , I see there are many different varieties , which one is organic
When is the best time to take creatine... Before or after a workout? I really love your channel. Thanks Dr Berg.
From what I’ve seen it doesn’t matter when you take it during the day, it doesn’t even need to be consistent from day to day so long as you get it in
#5 Stay far away from men who wear perfume! 💯 Straight facts!
Asking this guy how to build muscle is like asking Lizzo how to lose weight.
The best coaches of tiny female gymnasts and muscular football players are fat old men. You don’t have to be a thing to know how to be it successfully, or follow a practice to know how to do it well.
You can only gain muscle if you don’t train for it, and he doesn’t train
With or without muscle it doesn't define how a man should be. What defines a man is their character as well as their soul.
I take it you are fat then.......
Great interesting video 😊 something you don't hear much about but it causes so many problems. Appreciate 😊
Thank you kindly. Happy that you found it useful!
Wrong information about you "need" animal protein. That's straight up wrong. Proteins are made of amino acids which are different bricks to build a full rounded protein if all are put together. The reason why people say you "need" animal protein is because animal protein has great amino acid profiles which then we can see as a well rounded protein source. Since different plants have different amino acid profiles the logic conclusion is to put different proteinsources into one meal so you can balance out each plants amino acid deficits. For example lentils with sunflower seeds or beans with tofu. If you do this right there is no "low quality" protein source in plant based diets.
Stop giving half cutted information I am building muscle on a plant based diet and there are many more who do it.
Thank you for the tips, cool video 💪⏳💯
Hey thanks! Appreciate that.
Dr. Berg, the answer could be deep in one of the many videos you’ve got, but I can’t t find it. How long does the effects of autophagy last or continue for after breaking a fast? Is it only while fasting or does the process continue for a while?
Which brand of Creatine do you recommend ?
Solid channel, glad I found you!
I'm so glad you're enjoying it!
I recently started lifting weights, this video came out just in time
Huberman Labs with Dr Andy Galpin, it's 6 long episodes, worth taking a lot of notes and lots of good info, you can find them on YT or Spotify.
Creatin does directly increase muscle growth (via transcirptional induction of structure proteins in muscle cells)
Dr Berg do you have a way around this issue: I need to take my arginine supplements with carbohydrates in order to boost NO synthesis (else most is wasted) 30 minutes before my workout - but taking carbohydrates will break my fast so now I can’t workout fasted anymore. What would you recommend?
Dr.Eric Berg! Can you please recommend me a good creatine supplement? my goal right now is to loose weight and gain muscle at the same time, or would you recommend not to take creatine while I’m trying to loose weight and gain muscle?
can you kindly recommend type of creatine
Dr eric berg i have question next month i will start to go to gym, i am 15 year old. Should i be taking creatin and if so what dose the dose you recomend or just 3g every day for month? Thanks!
worry about lifting weights, supplements literally don't matter at 15, you'll get all the gains you can imagine, just put in the time, lift the weights.. stop thinking about shortcuts.. look into creatine when you're 18 or so, the important thing right now is to get in there and lift
Thank you because I was leaner before the pandemic good advise❤
Favourite CZcams doctor
Dr. Eric Berg, I learnt that creatine worsens BPH symptoms, is that true? If so, what is the alternate for creatine supplement?
Banana 1-2 & peanut butter 1tbsp. Source energy build to muscle. 30mins bfor workout.
Doc what about citrulline instead of arginine?
Dear Mr Berg
I want to buy dermatrophin pmg for my acne scars but I live in germany.. what should I do it says it cant be shipped to my location..
Thanks for your help
0:50 im glad you got this myth out of the way quickly . I was vegan for three years from age 15-18 and I was so skinny in those three years I didn’t gain any mass despite being in the gym. Once I started eating beef,chicken fish etc again my body started growing better.
Myth? Nah. I'm vegan, been in the gym for only 8 weeks and added 3kg of lean mass already. Your n=1 example doesn't make it universal, nor does this guy's dismissive attitude. Steak and eggs? I'll pass.
Is L-citrulline better than L-arginine in muscle building process ?
This is excellent,
Thank you
You are very welcome.