[0:00] [Music]
[0:05] hey folks
[0:06] dr mike isrtel here for renaissance
[0:09] periodization
[0:10] rp plus and rp university
[0:14] going to talk to you about muscle gain
[0:17] nutrition this is the
[0:20] first lecture in multiple lectures
[0:24] i think eight in a course dedicated
[0:27] designed exclusively to talk about
[0:28] nutrition
[0:29] for muscle gain not training for muscle
[0:32] gain
[0:32] not nutrition for fat loss not general
[0:35] nutrition
[0:36] nutrition just for muscle gain so it's
[0:38] super specific
[0:39] it's really up there in that course
[0:40] hierarchy to one of the more advanced
[0:42] courses
[0:43] it's not necessarily advanced because
[0:44] it's super difficult concepts
[0:46] but the thing about this course is that
[0:48] we're going to be relying on your
[0:50] knowledge of plenty of the basics now
[0:53] if you watch this lecture you know
[0:56] several
[0:56] months to years from when it was
[0:58] recorded and we already have the rpu
[1:00] architecture built in you probably won't
[1:03] get to this lecture or
[1:04] probably should sort of be wary about
[1:07] getting to it
[1:08] before you take the nutrition basics
[1:10] course at the very
[1:12] least just sort of know that this course
[1:15] is going to rely on those fundamental
[1:17] concepts and there's nothing super crazy
[1:18] we're teaching in that basic nutrition
[1:20] course
[1:20] you might have already enough knowledge
[1:21] without taking the course to get a lot
[1:23] out of this so
[1:24] this is not like a scare tactic or you
[1:26] have to do the basic nutrition course or
[1:28] else and you have to wait until
[1:29] we upload that course until you get to
[1:30] these it's not like that it's just
[1:32] ideally take the basic ignition course
[1:34] first
[1:35] or second in the second position next to
[1:37] ideal
[1:38] is coming in here with some pretty good
[1:39] nutritional knowledge the reason is
[1:41] we're going to talk about just nutrition
[1:43] for muscle gain we're already going to
[1:44] assume a bunch of stuff that you know
[1:46] pretty much every basic traditional
[1:47] concept we're not going to define
[1:48] calories here we're not going to define
[1:50] carbs proteins fats
[1:51] we're not going to talk about what the
[1:52] standard intakes of those are we're not
[1:54] going to describe meal timing
[1:56] in its sort of original form of like
[1:57] nutrient timing why
[1:59] when where how all that theory and
[2:01] basics of stuff you should already know
[2:03] if you know it this course is going to
[2:05] be super awesome if you don't
[2:06] some of the stuff could just be a little
[2:07] bit confusing so just a word to the wise
[2:10] uh make sure you you got
[2:11] most of your basic nutrition stuff
[2:13] together and then you'll get the most
[2:14] out of this course so nutrition for
[2:15] muscle gain
[2:16] what are we going to talk about today
[2:18] well we're going to talk about first
[2:19] about what muscle gain
[2:21] actually aims to do like what are we
[2:23] saying when we mean muscle gain and what
[2:25] is the actual result
[2:26] we're going to talk about the basic
[2:28] mechanisms of gaining like how
[2:30] actually muscle gain is put onto the
[2:31] body there's some interesting
[2:33] implications there we're going to talk
[2:35] about reasons why you would gain muscle
[2:37] or want to gain muscle
[2:38] and we're going to talk about benefits
[2:40] so if you're getting to this
[2:42] course not because you super want to
[2:44] gain muscle yourself but
[2:46] maybe you want to familiarize yourself
[2:48] with muscle gains maybe you coach
[2:49] clients that want to gain muscle and you
[2:50] want to do
[2:51] a good job with them and you yourself
[2:53] maybe are more into staying leaner and
[2:55] staying
[2:55] smaller and more athletic and maybe
[2:56] you've never really done dedicated
[2:58] muscle gain nutrition
[2:59] this could teach you some of the reasons
[3:01] and benefits that maybe you could say oh
[3:02] gee my other clients could really
[3:03] benefit from this and maybe i could even
[3:05] benefit
[3:06] from some muscle gain myself on the
[3:08] other side the next point we're going to
[3:10] talk about
[3:10] is trade-offs and downsides of muscle
[3:13] gains muscle gain is a good thing
[3:15] but there's no such thing as an
[3:16] infinitely good thing all good things
[3:18] eventually become neutral things and
[3:20] all neutral things eventually if you get
[3:22] more of that good thing become bad
[3:24] things so there's a way to get
[3:25] muscle gain that has some costs and
[3:27] downsides to it
[3:28] we're going to talk about the general
[3:30] nutritional approaches that we'll see
[3:31] unfolding
[3:32] in the next multiple lectures kind of
[3:34] paint a very broad
[3:36] brush around okay what is muscle gain
[3:38] nutrition really so kind of what we're
[3:40] expecting in the future for these
[3:41] um sorts of interventions and then we're
[3:43] going to talk about something really
[3:44] important and this again goes back to
[3:46] communicating things with your clients
[3:48] and with yourself
[3:49] on expectations and the typical time
[3:52] courses
[3:52] of muscle gain and how long you have to
[3:55] apply these nutritional strategies for
[3:57] we're going to talk about how muscle
[3:58] gain it doesn't take a day it doesn't
[3:59] take a week
[4:00] it doesn't even take a month it takes
[4:01] longer so we'll definitely have a lot to
[4:04] say they're very very important because
[4:05] like
[4:05] you know you could have all the things
[4:07] you're doing properly and muscle gain
[4:09] not do them long enough and it just
[4:10] won't be very productive for you
[4:13] and then we're going to talk about
[4:14] lastly what's ahead what kind of stuff
[4:15] we can look for
[4:16] in the upcoming lectures on this topic
[4:19] all right
[4:20] so without further ado
[4:23] next slide up is what muscle gain aims
[4:26] to do
[4:27] well pretty simple we're aiming to add
[4:30] the amount of skeletal muscle tissue you
[4:32] have
[4:32] now interestingly enough you have two
[4:34] other kinds of muscle tissue cardiac
[4:36] muscle which is your heart you don't
[4:37] necessarily want to make that bigger
[4:39] and smooth muscle which aligns all of
[4:41] your organs and your blood vessels and
[4:42] stuff like that a very different kind of
[4:44] muscle
[4:44] skeletal muscle tissues we're looking at
[4:46] and even clearly unless you want to look
[4:48] like me and have
[4:48] weird jaw things going on you probably
[4:51] want to add skeletal muscle
[4:52] you know below your face right and
[4:54] there's various other skeletal muscles
[4:55] you know you don't necessarily want like
[4:56] hypertrophied hands or something like
[4:58] that or
[4:59] really big tibialis anteriors so a lot
[5:01] of times it's
[5:02] skeletal muscles that are involved in
[5:04] either physique or in moving
[5:05] sort of a really big weights really big
[5:07] joints around right
[5:09] the way we're going to do this is by a
[5:11] couple of combinations of factors
[5:12] one is by making individual muscle cells
[5:15] bigger right so the muscle cell
[5:17] is literally just a cell in the body and
[5:20] it has contractile properties so it can
[5:21] contract its anchor two
[5:23] one part of a muscle or tendon is
[5:25] anchored to another one so when it
[5:26] contracts it brings
[5:27] uh those tissues closer together and
[5:29] when uh thousands of muscle cells all do
[5:31] that
[5:31] it brings the joints closer together or
[5:33] the bones of the joint and
[5:35] that's how movement happens right so we
[5:37] want to make individual cells bigger
[5:39] that's called technically hypertrophy
[5:41] that's how it occurs
[5:43] but in a sense we're also going to be
[5:45] adding cells not cells themselves with
[5:47] all of the
[5:48] components not independent cells that
[5:50] have their own membrane
[5:52] but we're taking cell nuclei that sit
[5:55] dormally outside of muscle fibers
[5:57] called satellite cells and they're
[5:59] literally just the nuclei the control
[6:01] center of the cells
[6:02] and they just sit there and they have
[6:03] the little membrane and they don't
[6:04] really do a whole lot right
[6:06] um so they're kind of senescent right
[6:08] they're kind of just like
[6:09] sort of a half asleep and they don't
[6:12] produce any force for contraction or
[6:13] anything like that
[6:14] but when muscles get big enough right
[6:17] they enter what's called their
[6:18] myonuclear domain ceiling so when your
[6:20] cells
[6:20] you got the nucleus and you got your
[6:22] cell and all the muscle contractile
[6:23] proteins around that that actually make
[6:25] and contract
[6:26] when the muscle cell gets big enough the
[6:28] nucleus
[6:29] gets far enough away from the very ends
[6:31] of it to where it can't
[6:33] um basically control the cell and
[6:36] support the cell's function
[6:38] in a timely manner it's almost like
[6:40] having
[6:41] you know like a like a galactic empire
[6:44] but you don't have light speed travel
[6:46] so you're like okay my empire is you
[6:48] know it's like a million light years
[6:50] across and someone's like okay so what
[6:51] if there's a revolution at the
[6:53] star system all the way at the end
[6:54] you're like oh you know well it's going
[6:56] to take us a hundred million years to
[6:58] get over there even at light speed we
[6:59] can't even go that fast
[7:01] so the question is like how in control
[7:03] are you of that you know that could
[7:04] there could be a
[7:05] an empire that takes control of half
[7:07] your star systems you wouldn't even find
[7:08] out about it
[7:09] until hundreds of millions of years ago
[7:11] does that make sense so it's kind of
[7:12] like
[7:12] if your nucleus is stays a certain size
[7:14] i don't know nucleus nuclei don't really
[7:16] grow
[7:16] if the muscle cell gets big enough it
[7:18] stops being able to be properly
[7:19] controlled which really would
[7:20] potentially lead
[7:21] to poor repair poor function and all
[7:23] this other bad stuff so what happens is
[7:25] when your muscle cells get big enough
[7:27] the satellite cell nuclei are pushed
[7:29] into the muscle cell
[7:30] so you're technically not adding cells
[7:32] but you're adding nuclei
[7:33] it gets pushed in and all of a sudden
[7:35] this nucleus now controls this region of
[7:37] the cell
[7:37] so now that part can get bigger bigger
[7:39] bigger and so on so that's called
[7:41] um you know satellite cell integration
[7:44] and that's when those satellite cells or
[7:45] kind of dormant cells around the muscle
[7:47] cell come in only every now and again
[7:48] when they're needed
[7:49] as a part of the long-term training
[7:51] process so not only are muscle cells
[7:53] getting bigger
[7:53] but they're importing nuclei in order to
[7:55] make that process efficient
[7:57] and effective and sort of continually uh
[8:00] uh
[8:00] you know on track i will say this
[8:03] probably one of the genetic limiting
[8:04] factors and how big you can ever get
[8:07] uh is determined by how many satellite
[8:08] cells you have that are dormant okay
[8:10] once you run out of satellite cells to
[8:12] integrate once you get to a very low
[8:13] number
[8:14] gee you know you hit your myonuclear
[8:15] domain ceiling the amount of cell volume
[8:17] you can control
[8:18] and there's just not really anything to
[8:20] do after that your muscles probably just
[8:22] won't get any bigger
[8:23] so that's a really interesting factor so
[8:25] why is that guy training for 10 years
[8:26] he's like 280 pounds and why is that
[8:28] training for 10 years he's 180 pounds
[8:30] well it might come down to a variety of
[8:31] factors
[8:32] including um the fact that that person
[8:34] just had more satellite cells a bigger
[8:35] satellite cell pool so it's called so
[8:38] when you read the research articles
[8:39] that's what they're talking about
[8:40] right all right really to be super clear
[8:43] because this is a really common
[8:44] misconception most of you folks come in
[8:46] here
[8:47] have probably seen this somewhere else
[8:48] um
[8:49] [Music]
[8:50] you don't turn um
[8:54] this actually uh unfortunately there's a
[8:57] typo
[8:58] here on your slide so hopefully i'll fix
[9:00] it by the time we get it up but
[9:01] um you don't
[9:05] turn uh fat into muscle that's not what
[9:08] happens
[9:09] how do people come up with a notion well
[9:11] they see someone who's like you know
[9:12] like have a very decent level of body
[9:14] fat and sort of untrained
[9:15] and that person starts lifting weights
[9:17] and you know does it for a year or two
[9:19] and then
[9:20] they see that the the third party like
[9:22] at a high school graduation or something
[9:24] or like
[9:24] like a reunion or something and all of a
[9:26] sudden you know they they weighed 180
[9:28] before but except with you know 25
[9:30] body fat and now that we went 80 with 10
[9:32] body fat
[9:33] years later and that person goes oh my
[9:35] god like they turned all their muscle
[9:36] uh or their fat into muscle well like
[9:39] that doesn't make any sense because
[9:40] they're completely different tissues
[9:42] right um different tissues are
[9:44] structured
[9:45] entirely differently and that's not
[9:46] actually what happens in the body
[9:48] you can no more turn fat into muscle
[9:51] then you can turn your liver into your
[9:52] kidneys it's too literally different
[9:54] types of cells
[9:54] you know you don't turn your brain in a
[9:56] bone or the other way around
[9:58] right that that's really really
[9:59] nonsensical but what is happening there
[10:01] what's happening is
[10:03] the person's muscle mass grows while
[10:05] their fat mass shrinks
[10:06] right they used to be mostly fat now
[10:08] they're mostly muscle so that's what
[10:09] really happens
[10:10] but you know you'll still hear this
[10:12] verbiage expounded in in gyms
[10:14] and and conversations all across the
[10:16] world like oh man you really you know
[10:18] like
[10:19] the supplements will advertise this like
[10:20] the really shady ones online like turn
[10:22] your fat into muscle it's like
[10:24] yeah that's not how that works and you
[10:25] know people will retire from
[10:26] bodybuilding or being professional
[10:28] athletes
[10:29] and uh people say like uh for example
[10:31] they'll see a big guy and be like
[10:32] but look when you stop lifting doesn't
[10:34] it all turn to fat like yep you're right
[10:36] my muscle magically turns to fat like my
[10:37] liver is
[10:38] turning into my kidneys my blood's
[10:40] turning into my spleen
[10:41] that's insane right so why do people
[10:45] when they quit bodybuilding sometimes
[10:47] get fat well because they still eat like
[10:48] their bodybuilders or that same level of
[10:50] calories
[10:51] but they no longer train with weights
[10:52] they grow fat shrink muscle and that's
[10:54] the result
[10:55] so very very clear to make sure to get
[10:57] that so that it doesn't even
[10:59] rise to the level of a proper myth right
[11:01] it's just one of those things that's so
[11:02] so stupid we just got to get rid of it
[11:04] right away
[11:04] right now there's different kinds
[11:09] of reasons there's different benefits of
[11:11] muscle we'll talk about later but
[11:12] there's very distinct reasons why people
[11:13] aim
[11:14] to gain muscle in the first place
[11:17] one of the sort of more classic ones is
[11:20] to try to
[11:21] increase performance right so
[11:24] you are want to be stronger for
[11:27] volleyball because you want to hit the
[11:28] ball harder
[11:29] and hitting it harder makes it go faster
[11:31] and if you're strong your accuracy
[11:33] actually improves to a certain extent
[11:35] so you want to put on muscle so the
[11:36] muscle can be stronger and you know
[11:38] added muscle gains
[11:39] always reflect themselves in higher
[11:40] strength levels especially once the
[11:41] nervous system
[11:42] has figured out how to use that new
[11:43] muscle uh efficiently and
[11:46] so a lot of times people are focusing on
[11:48] putting on muscle in order to actually
[11:49] improve in sport this happens in
[11:51] crossfit this happens in weightlifting
[11:52] powerlifting wrestling every sport you
[11:54] can think of there's a time and a place
[11:56] to put on muscle to get better for the
[11:57] sport
[11:57] super super obvious right the next one
[12:00] which a lot of people
[12:02] use as their reason is to gain muscle uh
[12:04] because they're focused on physique
[12:06] right they're just looking for a certain
[12:07] look now there's different kinds of
[12:09] physique pursuit
[12:10] you could look like a professional
[12:11] bodybuilder or just jacked and has got
[12:13] muscles coming out of their eyes
[12:14] you could look like a physique model
[12:15] where you know sort of more tasteful
[12:17] muscle in various areas
[12:18] uh or you can you know look for a
[12:21] variety of things
[12:22] especially maybe get super lean but you
[12:24] don't want to look skinny so you want to
[12:25] have some muscle so on and so forth
[12:26] so it's totally fine to train for
[12:28] physique and a lot of people probably
[12:30] most of the people in the modern world
[12:31] that try to put on muscle is almost
[12:33] exclusively physique
[12:34] based and not really performance based
[12:37] now
[12:38] uh in physique and performance we can
[12:40] actually focus our muscle gains
[12:42] to particular body parts right so you
[12:44] know if you're a thrower
[12:46] a shot putter and your upper body is
[12:48] really weak and kind of small but your
[12:49] legs are super strong
[12:51] when you gain muscle you don't have to
[12:52] gain it everywhere right because at some
[12:53] point your body is just really limiting
[12:55] you
[12:55] what you can do is by training the upper
[12:57] body more and maybe training the legs a
[12:59] little less you can gain more upper body
[13:01] mass
[13:01] more mass on the triceps and the
[13:03] shoulder so on and so forth versus mass
[13:05] and the quads
[13:06] which it can be body parts specific so
[13:07] so people don't have to say to you hey i
[13:08] want to get bigger period
[13:10] they say i want bigger arms i want a
[13:12] bigger chest i want bigger back
[13:13] uh or they say i look i want much bigger
[13:15] legs but i don't want a big upper body
[13:16] and that's totally fine now
[13:17] interestingly enough
[13:21] that is all training based in a zero
[13:23] nutrition base
[13:24] so nutrition all it does is it sort of
[13:26] primes the pump for muscle growth
[13:28] and it supplies the raw materials where
[13:30] you choose to put those raw materials
[13:32] that's up to you so for like building a
[13:34] skyscraper and we want to build
[13:36] you know uh work on like one side to
[13:38] make it taller or another side to make
[13:40] it taller or put a spire on top
[13:42] you know they still bring the same
[13:43] building materials more or less to the
[13:45] site
[13:46] right it's not like you can ask the
[13:47] truck driver that brings the bricks or
[13:49] you know the metal or the steel and be
[13:50] like hey is this
[13:51] you know what's this for like is this
[13:53] for the spire or is this for the base
[13:55] and he's gonna be like i don't i don't
[13:56] know i just like they just pay me to
[13:57] bring the stuff right that's how
[13:58] nutrition is
[13:59] it brings the calories the protein carbs
[14:00] fat so on and so forth supplies it and
[14:02] then what you train
[14:04] really determines what you build so i've
[14:06] actually received questions like this
[14:07] like you know is there any kind of
[14:08] nutritional tips for like
[14:09] putting muscle on my legs but not in my
[14:11] upper body that's like
[14:13] impossible there's no way that can
[14:14] happen with human physiology
[14:16] because primary reason as soon as your
[14:18] intestines
[14:19] have digested various materials and
[14:21] release them in the bloodstream that
[14:22] bloodstream goes to systemic
[14:24] right it's systemic circulation so it
[14:26] goes everywhere right so if you apply
[14:28] supply a high level of protein and
[14:29] carbohydrate to your
[14:31] body from your diet it really just goes
[14:32] to all the muscles now the muscles that
[14:34] are more sensitive for to the ones
[14:35] you've trained
[14:36] so if you're not training your upper
[14:37] body at all like it's going to see the
[14:38] carbs and protein and be like
[14:40] all right so you can just take some
[14:41] leave some but if your legs are
[14:43] super well trained and super hungry for
[14:44] that stuff they're going to use it more
[14:46] for muscle growth
[14:47] so it's almost entirely training on that
[14:49] and
[14:50] technically speaking you can focus on
[14:51] regions of muscle
[14:53] that you want to grow so it's a more
[14:56] limited scope we're not really sure how
[14:58] much regional hypertrophy is possible
[15:00] for example
[15:01] can you focus to make like to get your
[15:04] peak of your biceps bigger
[15:06] versus like you know elongating the
[15:08] muscle all across its length and making
[15:09] it bigger like that
[15:10] maybe maybe but we definitely know some
[15:13] muscles distinctly have parts to them
[15:15] the upper pecs for example you can do
[15:17] ink various incline movements and upper
[15:19] other upper chest movements that grow
[15:21] your upper pecs a bunch but maybe your
[15:22] lower pecs not so much
[15:24] right so there's definitely a regional
[15:25] differences they're still trying to
[15:27] figure out the quads
[15:29] right with how you grow regional
[15:30] differences a lot of debate about that's
[15:31] not really certain
[15:32] but you know the triceps for example
[15:34] have very distinct heads
[15:35] you know if you train overhead a lot the
[15:37] long head gets stimulated more because
[15:38] it's stretch under tension
[15:40] and if you bring your triceps down
[15:42] closer to your body you do presses this
[15:43] way your push-downs that way
[15:44] the other heads of the triceps seem to
[15:46] receive more work and probably grow more
[15:48] so it's definitely a regional thing
[15:49] it's just um i wouldn't put too much
[15:51] stock in that because it's probably not
[15:52] a huge difference
[15:55] and you know more particularly let's
[15:58] put this out there right now this is a
[16:00] little more training related but i think
[16:02] it bears repeating
[16:03] you know if you have really small arms
[16:07] and you're trying to focus on
[16:09] regional differences like i just want a
[16:10] bicep peak like you don't really have a
[16:12] bicep to talk about right
[16:14] so the basic approach is to getting much
[16:17] bigger muscles
[16:17] first right all around and then maybe
[16:21] you can sort of whittle away
[16:22] trying to shape the thing right it's
[16:24] kind of like building something from
[16:25] clay you make a big slab first
[16:27] and then you start whittling away and
[16:28] you don't like whittle away and add
[16:30] slabs and whittle away that doesn't make
[16:32] much sense
[16:34] all right so those are our goals
[16:36] potentially and you may fall into any
[16:37] number of them or different goals at
[16:38] different times
[16:40] what are the basic mechanisms by which
[16:42] this happens real basic stuff
[16:44] right this is not a course on mechanisms
[16:46] of muscle gain it's nutrition for muscle
[16:48] gain
[16:48] so we just have to get familiar enough
[16:49] with the mechanisms to basically find an
[16:51] alignment
[16:52] where we can say okay this is the basics
[16:54] if a muscle grows
[16:55] thus nutrition should probably look like
[16:57] this versus if this is the basic some
[16:59] muscle growth nutrition i
[17:00] might not look like this so here's a
[17:01] real stupid analogy i just made up
[17:04] and if if we know that we're launching
[17:07] a rocket into or taking a let's say like
[17:11] a new shuttle
[17:12] type of system like a high altitude
[17:14] shuttle we're going into 100 000 feet
[17:16] above the air
[17:17] and we're gonna go to hong kong like
[17:18] that from los angeles
[17:20] like if the uh you know we don't have to
[17:22] know exactly
[17:23] uh like if we're engineering the uh you
[17:26] know the exterior of the shuttle or
[17:27] something or the pressure systems
[17:29] we don't have to know exactly you know
[17:31] uh you know uh
[17:32] maybe the trajectory they don't have to
[17:35] exert exactly what the power plant is
[17:37] how the shuttle actually flies how many
[17:39] people are in there and after another
[17:40] stuff we just have to know that it goes
[17:42] at altitude
[17:42] so we can pressurize it and make it
[17:44] structurally stable so that it can
[17:46] withstand the nasty weather conditions
[17:48] in various environmental factors at a
[17:50] hundred thousand feet
[17:51] that's just always happening we have to
[17:52] know where it goes right whereas if
[17:54] we're saying designing a similar shuttle
[17:56] that goes uh you know deep deep under
[17:58] the sea into various trenches
[18:00] well boy that's really like again do you
[18:01] really care what the power system is we
[18:03] don't care what the computer system is
[18:04] doesn't really matter
[18:05] but we want to design the exterior of
[18:06] the shuttle to make sure that it can go
[18:08] super super deep that's what's relevant
[18:09] to us
[18:10] so it's relevant to designing nutrition
[18:12] for muscle gain isn't exactly the
[18:13] specifics of cell mechanisms all that
[18:15] stuff
[18:15] it's the general swaths the the
[18:17] approaches that make sure
[18:18] that we're on the right track for
[18:19] nutrition that we care about so without
[18:21] further ado
[18:22] two super important concepts that are
[18:25] going to guide a
[18:26] whole lot of this discussion fsr
[18:29] stands for fractional synthetic rate
[18:32] okay fractional synthetic rate
[18:34] is the measured rate of muscle growth
[18:37] right that's it right it's literally
[18:40] measuring how much muscle you put on
[18:42] per minute per hour per day per week
[18:46] whatever fsr is the literal measured
[18:48] rate of muscle growth
[18:49] usually in a specific muscle all right
[18:53] counter that with the fbr which is the
[18:55] fractional breakdown rate
[18:57] that's how much of the muscle gets
[18:59] broken down
[19:00] right and deleted right chopped up into
[19:02] amino acids and
[19:04] and shuttled to other uses how often
[19:06] does that happen because remember
[19:07] muscles don't just grow
[19:08] muscles get broken down all the time and
[19:10] don't just get broken down through
[19:11] training
[19:12] they get broken down to be used as fuel
[19:14] for other things
[19:15] right for calories for amino acids to go
[19:17] to other organs that are more important
[19:19] you know if you like get lost in alaska
[19:21] somewhere for a couple of weeks
[19:22] you might be pretty jacked to start
[19:24] you're not going to be nearly as jacked
[19:25] when they
[19:25] when they find you you know huddled up
[19:27] with a bear or something two weeks later
[19:29] because you're going to have used a lot
[19:30] of that muscle to fuel
[19:32] not only your caloric needs for your
[19:33] energy systems but also to get the amino
[19:35] acids to where they need to go
[19:36] like you know keeping your intestines
[19:38] healthy and keeping your brain and heart
[19:39] healthy
[19:40] way more important than being jacked
[19:41] right so muscles definitely break down
[19:43] and they kind of break down all the time
[19:45] they're no different than skin and hair
[19:47] you just lose that stuff and regrow it
[19:48] all the time
[19:49] muscles are the same way so there's
[19:51] always a fractional synthetic rate
[19:53] and a fractional breakdown rate and
[19:55] that's called muscle
[19:56] protein turnover right it's a cycle all
[19:59] the time you're adding new you're taking
[20:00] away adding you're taking away
[20:02] it's kind of like actually here's a
[20:04] really good analogy
[20:06] you take a look at a city the whole city
[20:08] at the same time not any particular
[20:10] building
[20:10] just look at a whole city you can ask
[20:13] you know someone who's an expert on that
[20:15] city let's say new york city
[20:17] you can point down to it from a
[20:18] dirigible of course you're flying in a
[20:21] you know your 1920s baron and you're
[20:23] like man that's my new york city down
[20:25] there
[20:26] yeah right you talk like that all the
[20:27] time people think it's weird you point
[20:29] down and you say hey
[20:31] are there any new buildings being
[20:33] constructed they'll be like of course
[20:35] like great that's great so it's getting
[20:36] bigger all the time you know yeah yeah
[20:38] it's getting bigger or like
[20:39] are there any buildings being demolished
[20:41] and people will be like
[20:42] yeah absolutely like weekly and you'll
[20:44] be like oh my god
[20:45] well that's ridiculous why would we
[20:46] demolish buildings don't we want the
[20:48] city to grow
[20:49] well yeah but some of those buildings
[20:52] are getting to be where they're not safe
[20:54] anymore too many cracks and that's a lot
[20:55] of the reason
[20:56] why muscle gets broken down and rebuilt
[20:58] is to keep that muscle integrity
[21:00] integrally very strong right you want to
[21:02] keep it healthy
[21:03] and functioning properly which means all
[21:05] of its components need to not be
[21:06] degraded and every system degrades so it
[21:08] has to be reconstructed over time
[21:10] right so it would be really ridiculous
[21:11] to be like why are they demolishing that
[21:12] building can
[21:13] can people make use of it well yeah but
[21:14] not very safely right and not much used
[21:16] to be just abandoned building with holes
[21:18] in the floor
[21:19] it's not really very conducive to much
[21:21] use so there's always a cycle
[21:23] of create of creation of fractional
[21:26] synthesis
[21:27] on a city where new buildings are
[21:28] getting made buildings are getting
[21:29] refurbished
[21:30] and other buildings that are getting
[21:32] broken down what happens when they get
[21:34] broken down
[21:34] well you take all the bricks and stuff
[21:36] like that you send it to various
[21:37] recycling centers or smelting centers
[21:39] you get whatever you can out of it and
[21:41] then you potentially use at least some
[21:43] of that to build new buildings
[21:44] but you can't do all of that it's not a
[21:46] perfect system so the city needs to
[21:48] import
[21:49] raw building materials all the time to
[21:51] actually get net growth
[21:52] right and how does a city get net growth
[21:55] it's building construction
[21:57] has to outpace its building demolition
[22:00] in just the same way
[22:02] when your fractional synthetic rate of
[22:04] muscle tissue is higher
[22:06] on average than your fractional
[22:08] breakdown rate over
[22:09] days mon or days weeks and months
[22:12] that is how you make muscle gains
[22:16] am i gonna say it's that simple it's not
[22:19] it's a little bit more complicated than
[22:21] that but at minimum
[22:23] this has to happen i'll put it to you
[22:25] this way
[22:27] if we say a bunch of other complicated
[22:29] stuff is happening
[22:30] and fractional synthetic rate is greater
[22:33] than fractional breakdown rate
[22:35] we're good to go we're building muscle
[22:36] potentially but if all this complex
[22:39] weird muscle growth stuff is happening
[22:40] we'll talk about a little bit of what
[22:41] that means
[22:42] but fractional synthetic rate is not
[22:44] exceeding fractional breakdown rate you
[22:46] get no muscle growth whatsoever it's
[22:47] physically impossible by definition so
[22:50] number one concern
[22:51] for growing muscle is that the
[22:52] fractional synthetic rate is greater
[22:54] than the fractional breakdown rate
[22:55] another way to put that is right
[22:58] mind-blowing
[22:59] implication nutritionally and through
[23:02] training and otherwise
[23:03] we're going to have to do things that
[23:04] boost the fractional synthetic rate the
[23:06] construction of muscle
[23:08] and things that maybe mitigate at least
[23:11] needless fractional breakdown
[23:13] right for example if you have no
[23:16] laws about property destruction in a
[23:18] city people will just go break stuff
[23:20] because it's not illegal like it's fun
[23:22] let's just demolish that building
[23:23] because cops are looking at you and
[23:24] they're like totally cool right if we
[23:26] have that law in effect or rather no law
[23:29] we're going to see a lot of breakdown in
[23:31] cities that just like doesn't make any
[23:32] sense right those are fine buildings
[23:34] so we're going to want to reduce the
[23:36] sort of needless flexion breakdown of
[23:37] course we can't prevent muscle turnover
[23:39] but if we boost our fractional synthetic
[23:41] rate high enough and get rid of enough
[23:43] needless fractional breakdown
[23:44] then we can have a net positive and a
[23:48] product called a positive protein
[23:49] balance
[23:50] and then we're actually getting muscle
[23:51] growth so really really good stuff
[23:53] so higher high uh fractional synthetic
[23:57] rate is the goal
[23:57] lower fractional breakdown rate what are
[23:59] some contributors
[24:00] to a high fractional synthetic rate well
[24:02] there's a couple
[24:04] number one uh prerequisite in most cases
[24:07] if you want to get real big is
[24:09] resistance training now look your rp
[24:11] plus erp university folks
[24:13] i have to tell you have to lift weights
[24:14] to gain muscle if i do we're real
[24:16] we're real deep shit right you got to go
[24:18] back and rewatch some lectures
[24:19] so gaining muscle is sort of predicated
[24:22] on supplying
[24:23] the mechanical stimulus for muscle gain
[24:26] and that means resistance training but a
[24:28] very specific kind of resistance
[24:29] training is best
[24:31] that's resistance training above minimum
[24:33] effective volume
[24:34] you have to have enough volume with
[24:36] enough sets and reps
[24:38] to actually trigger hypertrophy now of
[24:40] course that means that you can't train
[24:42] super light either because your running
[24:43] distance is a ton of volume but it's not
[24:45] heavy enough
[24:46] so it's got to be like a challenging 1
[24:49] to 30 reps percent
[24:50] so you can gain some muscle if you just
[24:52] do singles it's true like at 95 percent
[24:54] one around
[24:55] you can it's not very efficient but you
[24:56] can do it and you can gain plenty of
[24:58] muscle
[24:58] training with sets you know close to a
[25:00] 30 rep max right like sets of 25
[25:02] 23 but like a couple reps from failure
[25:04] you can gain maybe not also super
[25:06] efficient but somewhere in that range
[25:07] anywhere outside of that range we're not
[25:09] really gaining a whole lot of muscle and
[25:11] another really quick thing about
[25:12] training just to put this sort of
[25:14] stone in the framework is it has to
[25:16] probably be uh
[25:17] four repetitions in reserve or less to
[25:19] be the most efficient most effective
[25:21] what that means is this
[25:22] if you do a set and you end like this in
[25:25] your racket and you're like hey i'm
[25:26] growing muscle like you're probably not
[25:27] you're just not challenging your
[25:28] physiology enough
[25:30] if you get closer to failure so maybe
[25:31] four reps away you're like
[25:33] rack like you had four more in the tank
[25:35] that's some good muscle growth
[25:36] three reps in the tank rate two reps on
[25:38] the tank great one rep in the tank
[25:39] awesome
[25:40] you know going straight to failure
[25:41] definitely grows muscle there's fatigue
[25:43] concerns there
[25:44] outside the scope of this course but
[25:45] basically training has to be enough
[25:46] training
[25:47] it's got to be heavy enough it's a
[25:48] pretty broad range and it has to be
[25:50] challenging enough relative to your own
[25:52] abilities right
[25:53] so train train hard next
[25:56] we have to have enough protein that's
[25:58] the probably the second most important
[26:00] factor
[26:00] because even in the absence of a high
[26:02] calorie diet in many cases
[26:04] you can gain uh contractile tissue you
[26:06] can gain muscle
[26:07] just by having a high level of protein
[26:09] and hard enough training you basically
[26:10] use your fat for energy
[26:11] and your body fat reduces while your
[26:13] muscle grows can you get away with that
[26:14] for long no is it impressive growth no
[26:16] but it's technically possible
[26:18] on the other hand even if you supply a
[26:19] crap load of calories but you're on like
[26:22] 20 grams of protein per day it really
[26:24] just doesn't matter how many calories
[26:25] you eat
[26:25] because you are never going to grow
[26:27] muscle on fat few grams of protein a day
[26:29] so it's not going to happen
[26:30] it's just not enough raw materials right
[26:32] an analogy there to bring in a lot of
[26:34] calories in
[26:34] with not a lot of protein is if you
[26:37] bring in like hundreds of thousands
[26:39] unbelievably qualified workers and
[26:41] engineers to build a skyscraper right
[26:43] the gallery so to speak
[26:44] and uh none of the materials trucks ever
[26:46] show up or it's a skyscraper there's a
[26:48] hundred trucks of materials
[26:49] to deliver all of it and 20 the truck
[26:51] show up and you're like you guys are
[26:52] good right like
[26:53] what do you mean we're good this is
[26:54] crazy there's 20 trucks here
[26:56] right and they're like well it's good
[26:57] enough like no that's good enough to
[26:58] build a quarters before we're gonna
[26:59] sleep if it's not even enough
[27:00] to build anything of the skyscraper like
[27:02] all right that's all you get right so
[27:04] protein is definitely important calories
[27:07] are second in a consideration for muscle
[27:11] growth
[27:11] now nutrient timing
[27:15] and other smaller factors definitely
[27:18] have their place
[27:19] i want to say they're important but they
[27:20] have their place especially
[27:22] this is a really really big point as you
[27:24] get more advanced
[27:25] the way to boost your fractional
[27:27] synthetic rate is
[27:28] to do so through the more nitty-gritty
[27:31] strategies because you're already doing
[27:32] the basics correctly and
[27:34] because muscle growth is not really
[27:36] difficult for you it's not just
[27:37] something that just so you sort of open
[27:38] your eyes close your eyes and boom
[27:39] there's muscle it's gonna have to
[27:40] require a little bit more focus right to
[27:43] get someone who's never driven a race
[27:45] car to post a lap time
[27:46] right you just gotta teach them how to
[27:48] sear the steering wheel and you don't
[27:49] need to teach them the gears about here
[27:50] in first gear just go around in first
[27:51] gear
[27:52] right but if you're a good race car
[27:54] driver you're gonna have to know how to
[27:55] work the gear shift pretty well and how
[27:57] to work the steering wheel and
[27:57] everything
[27:58] if you're a world champion a race car
[28:00] driver or real close you're super
[28:02] competitive
[28:02] um you gotta really learn how to align
[28:05] the car and cut the tiniest little
[28:06] corners and really work the clutch in
[28:08] the acceleration
[28:09] to get the little bits now you have to
[28:11] teach someone to do clutch and
[28:12] acceleration stuff when they're just
[28:14] post any lap time at all is if you just
[28:15] go around the track one fucking time
[28:17] you're good to go
[28:18] of course not right so if you talk about
[28:20] muscle growth nutrition for beginners
[28:22] do they have to worry about nutrient
[28:23] timing and other small factors much not
[28:25] really
[28:26] right uh but if you're more intermediate
[28:28] advanced then the muscle gains just
[28:29] aren't coming like they used to you're
[28:30] going to have to concern yourself with
[28:31] this stuff
[28:32] now lastly here is two big really big
[28:33] factors that i think play a huge role
[28:37] lower fatigue states are more conducive
[28:39] to muscle growth what does that mean
[28:41] if you've got a lot of fatigue coming in
[28:42] through stress at work through emotional
[28:44] stress
[28:46] and for example through other training
[28:48] like you just also happen to be
[28:50] a hockey player and you're trying to get
[28:51] jacked at the same time but you play
[28:52] like 18 hours of hockey a week
[28:54] that's a lot of fatigue fatigue at the
[28:57] very
[28:58] chemical level biochemical level through
[29:00] a variety of mechanisms including amp
[29:02] kinase for example literally
[29:04] turns down muscle growth like like a
[29:06] like a knob switch
[29:08] all right so a high level of fatigue is
[29:09] not great because a lot of people come
[29:11] to us at rp and i'm sure you
[29:13] folks here train other people that are
[29:14] listening to this i've had clients like
[29:15] this they do 50 other trillion things a
[29:17] bunch of athletic things like i do golf
[29:18] i do tennis i do skiing
[29:19] i have a soccer league and this and that
[29:21] i'm always on the go i
[29:23] you know go to yoga classes i cycle all
[29:24] the time and also i want to put on 10
[29:25] pounds of muscle you're like
[29:27] all right good luck getting the muscle
[29:29] to compete with that kind of attention
[29:30] right so high fatigue state really
[29:32] really bad
[29:33] and this is a killer of many many muscle
[29:35] gains
[29:36] inadequate sleep a high level of sleep
[29:38] is super critical to muscle gains
[29:40] to the point where they've shown and
[29:43] this is really kind of crazy
[29:44] they've shown that under slept
[29:46] individuals
[29:47] lose muscle at rates that actually just
[29:49] legitimately look really astonishing
[29:51] scary is some of that probably due to
[29:54] body water loss
[29:55] yeah but is there still something there
[29:57] totally
[29:58] right the amount of recovery you get
[30:00] from sleep is just second another sleep
[30:02] is irreplaceable
[30:04] why am i mentioning this so early a lot
[30:07] of folks
[30:08] want the details and trust me you'll get
[30:10] them we've got another seven lectures or
[30:11] something like that
[30:12] details of nutrition for muscle gain and
[30:14] they'll sort of fiddle around as
[30:16] should i be eating 0.9 grams of protein
[30:18] per pound body weight 1.1 maybe
[30:20] somewhere in between
[30:22] hold on how many hours of sleep do you
[30:23] get a night like well
[30:26] six maybe and then you ask them the next
[30:29] most pertinent question
[30:30] are you tired a lot they're like oh my
[30:32] god like if you just let me sleep
[30:34] i'll sleep for like a day and a half
[30:36] that's not good
[30:37] that is not sustainable and that is
[30:39] going to hit your muscle growth so much
[30:41] harder than any tiny details
[30:42] try to get as low a fatigue state as you
[30:44] can try to get as much sleep as you can
[30:45] you're promoting fractional synthetic
[30:47] rate
[30:47] a ton add those small factors calories
[30:51] protein proper resistance training you
[30:53] have a formula for success
[30:54] next up is how do we make sure the
[30:56] fractional breakdown rate is the lowest
[30:58] it can be
[30:58] well all the same above things lower
[31:00] fractional breakdown rate training
[31:02] enough
[31:03] enough protein enough calories nutrient
[31:05] timing and smaller factors like what
[31:06] kind of food you're eating
[31:07] low fatigue and high sleep lower
[31:09] fractional breakdown rate lie
[31:11] crazy so it's really same side
[31:14] or different side of the same coin one
[31:18] factor that potentiates
[31:22] uh really helps lower fractional
[31:24] breakdown rate
[31:25] that it deserves mentioned is actually
[31:27] higher carbohydrate
[31:28] carbohydrate after you get in enough
[31:31] protein has a very special
[31:33] anti-catabolic uh activity uh or effect
[31:37] on muscle tissue
[31:38] so in other words carbs have been
[31:39] described as protein sparing let's see
[31:41] if you have a higher carb diet
[31:43] and you're eating plenty of protein your
[31:44] body's hungry it's gonna go uh uh should
[31:46] i eat my muscle should eat the protein
[31:47] that i ate oh wait there's carbs coming
[31:49] in it just eats the carbs preferentially
[31:51] it doesn't touch your muscle protein and
[31:52] it doesn't touch the protein that you
[31:53] ate
[31:54] that protein goes much more to uh where
[31:56] it needs to be like growing muscle
[31:58] so another real powerful tool there is
[31:59] higher carbohydrate diet which is
[32:01] almost a universal and muscle gain
[32:03] protocols right um
[32:05] i know there's like a channel on youtube
[32:07] where the guys call it's called keto
[32:08] gains or something
[32:09] i don't know uh you can try to gain
[32:11] muscle on a low carb diet it's really
[32:13] really tough for a variety of reasons
[32:14] one of those is the
[32:15] higher carbs are so anti-catabolic
[32:19] all right so to sum this up basic
[32:21] mechanism gaining we can make a real
[32:22] quick summary tldr
[32:24] you basically fuel up for training by
[32:26] eating properly you train hard
[32:28] you eat eat eat rest sleep repeat
[32:32] grow muscle right that's how it works
[32:36] so what are some of
[32:39] the reasons potentially and especially
[32:41] the benefits you could get from gaining
[32:42] muscle well there's
[32:44] quite a few one incontrovertibly more
[32:47] muscle makes you stronger
[32:48] right when we increase the
[32:50] cross-sectional area like if you slice a
[32:52] bicep like
[32:53] like that you examine how big the area
[32:55] is right it's just a measurement of
[32:56] muscle size
[32:57] cross-sectional area has a really really
[32:59] tight relationship
[33:00] to force production in every way we
[33:03] measure it in real life humans
[33:04] in animals in the laboratory even one
[33:06] muscle fiber one cell at a time they
[33:08] take a muscle cell
[33:09] they put it on one little pin one end
[33:11] they put the other end on one little pin
[33:12] and they put electrode here they make it
[33:14] contract
[33:14] and the bigger the muscle cell they get
[33:16] the more force it produces it's not
[33:17] rocket science right because the stuff
[33:18] in the muscle cell is the literal
[33:20] machinery for force production
[33:22] and that's how you should look at muscle
[33:23] as machinery for force production so you
[33:24] see
[33:25] someone that's really jacked and you're
[33:26] like oh i wonder if they're strong well
[33:27] how much machinery for force production
[33:29] they have
[33:30] looks like a shit load looks like
[33:31] they're probably going to be really
[33:32] strong so definitely
[33:33] strength enhancement is a really good
[33:35] benefit of muscle gain
[33:37] because strength is enhanced and
[33:40] power is basically an expression of
[33:42] strength and high velocities
[33:44] i mean how fast are you expressing your
[33:46] strength then
[33:47] as long as you don't get slower and
[33:49] we'll talk about later in downsides
[33:51] and most muscle gains don't make you
[33:52] slower especially if you train properly
[33:54] then just getting stronger actually
[33:56] makes you more powerful it means that
[33:58] with gains and muscle
[33:59] to a point you can jump higher run
[34:01] faster
[34:02] hit harder throw harder so on and so
[34:04] forth real good stuff
[34:06] right because power
[34:09] or the ability to contract a muscle very
[34:11] quickly
[34:12] produces speed getting stronger to a
[34:16] point getting bigger to a point
[34:18] makes you faster now there says to a
[34:19] point um
[34:21] what's that point well power to weight
[34:23] ratios are a thing right for example
[34:25] if you're a high level sprinter and
[34:27] you're maybe five ten five
[34:29] eleven sort of average sprinter height
[34:32] if you're like 140 pounds
[34:34] you don't have enough muscle to move all
[34:36] of your bones and other structures
[34:37] enough
[34:38] so you're not going to be as fast as you
[34:40] could be as you gain muscle 250 pounds
[34:42] under 60 pounds
[34:43] your power goes up more than your body
[34:46] weight does in a relationship scale so
[34:48] your power multiplies by more than
[34:49] a factor of one but your weight goes up
[34:51] by a factor of one so
[34:52] your power to weight ratio improves now
[34:56] uh if you gain you know 170 180 190 200
[35:00] 210 you're now gaining so much muscle
[35:03] that your power to weight ratio your
[35:04] weight's starting to really be a burden
[35:06] your power weight ratio starts to sort
[35:07] of flatline and then fall off again and
[35:09] you can no longer be faster right which
[35:11] is why in the national football league
[35:12] for example you see folks weighing you
[35:15] know 180 pounds under 90 pounds 200
[35:16] pounds they're the fastest people on the
[35:18] team
[35:18] folks that are you know 210 22 30 they
[35:21] can be really really super fast
[35:22] especially short distances
[35:23] but then you get into 260 to 70 all the
[35:26] way up to you know 350 pounds
[35:27] those folks just are not as fast because
[35:29] they have a ton of power
[35:30] but their weight is starting to be a
[35:32] burden so as long as your power weight
[35:33] ratio works out and you're really
[35:34] training your technique for speed
[35:36] more muscle can make you faster
[35:38] absolutely right
[35:39] and of course it can also for all those
[35:40] reasons make you more explosive
[35:43] here's another cool benefit of muscle
[35:44] gain muscle gain makes you more injury
[35:46] prone
[35:47] a lot of the reason why people get
[35:48] injuries is because their joints aren't
[35:49] stable enough and large muscles help
[35:51] stabilize joints
[35:52] and also because they're not strong
[35:53] enough to reduce body movements that
[35:55] they don't actually want to for them to
[35:57] happen right
[35:58] so for example if you're really muscular
[36:00] really strong and you slip on ice you
[36:01] can post another leg or post an arm and
[36:03] not fall
[36:04] if you're very weak you post a leg and
[36:06] your leg is so weak that it collapses
[36:07] and then you end up you know hitting
[36:08] your head so on and so forth so
[36:11] if you want to reduce injury risk
[36:12] getting stronger and getting more
[36:13] muscular
[36:14] uh is is definitely a good idea i'll
[36:16] tell you what you know i do brazilian
[36:17] jiu jitsu it's a combat sport
[36:19] so when people grapple with me in
[36:20] brazilian jiu jitsu you know they look
[36:22] at me
[36:23] and not the first thought in their head
[36:24] is oh boy i'm going to get this guy hurt
[36:26] right their thought is i better not get
[36:28] hurt by this guy right so when you're
[36:30] really muscular
[36:30] and you have more strength it's a really
[36:33] kind of a pretty big insurance
[36:34] policy against injury and i've done tons
[36:36] of studies especially on folks who tend
[36:37] to be a little weaker
[36:38] for example uh girls going through
[36:40] puberty still that get into jumping
[36:41] sports and they're not a full body
[36:42] weight in muscularity yet
[36:44] a lot of the ways they get hurt is
[36:45] what's called non-contact injuries
[36:47] like they're so weak that when they land
[36:49] their knees will collapse inwards and
[36:50] their knees will twist and they get all
[36:52] sorts of injuries so
[36:53] less injury prone is a huge factor huge
[36:56] athletic reason to try to gain some
[36:57] muscle
[36:58] right and to a point in muscle gain
[37:01] especially based on how you get there
[37:02] being more muscular makes you healthier
[37:05] one of the ways in which more muscle
[37:06] makes you healthier is this muscle is a
[37:08] giant glucose disposal machine
[37:10] so you have a certain amount of blood
[37:12] glucose circulating and you eat a
[37:13] certain amount of food all the time you
[37:14] do a certain level of physical activity
[37:16] and if you sort of chronically overeat
[37:19] food
[37:20] and you end up secreting a lot of
[37:22] glucose into your blood
[37:24] you know usually all the systems take
[37:25] the glucose out and
[37:27] you don't have chronic high blood
[37:28] glucose but in pre-diabetic conditions
[37:30] that can be to where your blood glucose
[37:32] is sort of a little too high for a
[37:33] little too long
[37:34] and if you don't have a lot of muscle
[37:36] and you weigh let's say 100 uh
[37:38] 180 pounds then you have quite a bit of
[37:40] fat that it doesn't really have a really
[37:42] good
[37:42] effect on blood glucose and a connect
[37:45] actually negative effect
[37:46] and all of a sudden you know you're
[37:47] eating your normal meals so on and so
[37:49] forth and your blood glucose level
[37:50] starts to climb up over the years and
[37:52] then you become
[37:53] your pre-diabetic diabetic and then
[37:54] that's really bad type 2 diabetes is
[37:56] very very unhealthy and pre-diabetes
[37:58] itself very healthy
[37:59] if you have a lot of muscle every time
[38:02] you feed it the muscle just gobbles up a
[38:03] bunch of food it's just super hungry
[38:04] and it's usually super sensitive to
[38:06] insulin much more than fat uh
[38:08] is uh you know in many cases and what it
[38:10] does
[38:11] is you know it eats up a ton of food and
[38:14] it just makes you sort of chronically
[38:16] lower in blood sugars you get blood
[38:17] sugar and especially if you're active
[38:18] with that muscle mass
[38:20] you know when you're active it's
[38:21] glycogen levels drop off and then it's
[38:23] got to refill its glycogen store so
[38:24] anytime
[38:25] glucose comes in it's like oh hey anyone
[38:28] any dibs on that i'm going to take that
[38:29] and the muscle eats it
[38:30] and all of a sudden your blood glucose
[38:31] levels are way under control if you get
[38:33] an individual
[38:34] that is muscular and lean they almost
[38:37] certainly have excellent blood glucose
[38:39] control
[38:39] if they're not muscular not lean then
[38:41] you might have some problems so it's
[38:42] definitely healthier
[38:43] absolutely to a point
[38:47] it's also been shown and this is a
[38:48] little bit of a more nuanced point that
[38:50] folks who are stronger and more muscular
[38:52] on average tend to live longer and
[38:54] especially if you start measuring this
[38:55] in the 60s and 70s they live a lot
[38:57] longer
[38:58] so you get someone who in their 60s and
[38:59] 70s has a pretty decent level of muscle
[39:01] and strength
[39:02] uh their predicted lifespan for the next
[39:04] 20 years or like predict a chance of
[39:06] death in the next 20 years is way lower
[39:07] than someone who's
[39:08] who's already quite frail and so on and
[39:10] so forth and it supports independent
[39:12] living and all that other really really
[39:13] good stuff
[39:14] and of course duh uh muscle enhances
[39:16] aesthetics
[39:17] right when people look good even in
[39:19] clothes a lot of times it's because of a
[39:20] higher level of muscularity
[39:21] so for example you have someone that
[39:23] looks good in a suit what does make
[39:24] someone
[39:26] other than really good suit tailoring
[39:27] what makes someone look good in a suit
[39:28] well
[39:29] they have broad shoulders and they're
[39:30] narrow waist and they will just look
[39:32] real dapper
[39:33] right and you look good in a dress how
[39:35] does that work well you're really
[39:36] sort of narrow waist and broader
[39:37] shoulders and and wider hips and well
[39:39] how's that where
[39:40] you got muscle where you want it and
[39:41] sort of not a lot of fat so it really
[39:43] enhances aesthetics
[39:44] whatever aesthetics you're going for
[39:45] muscle because we can sort of address
[39:47] muscle
[39:47] in various areas you can have the
[39:49] aesthetics you want you know i think i'm
[39:50] pr
[39:50] plenty aesthetic not sure if anyone
[39:52] agrees with that unfortunately so i cry
[39:54] a lot when i'm at home
[39:56] all right now we've got to be completely
[39:59] honest here right this is rp this is
[40:00] high level thought this is talk about
[40:02] trade-offs and consequences and
[40:03] downsides
[40:04] this are some downsides of muscle gain
[40:06] especially if you gain a lot of it
[40:10] not pointing fingers myself but i
[40:11] literally just pointed a finger at
[40:13] myself
[40:13] so clearly i'm an example number one you
[40:16] can become less flexible now here's the
[40:17] thing it takes a lot of muscle to become
[40:19] less flexible but
[40:20] if you guys saw me earlier awkwardly
[40:21] trying to itch the back of my head
[40:24] it's really difficult for me because the
[40:25] old bicep here to even
[40:27] reach the back of my neck a lot of times
[40:29] like i have trouble shaving
[40:30] because i have to do this and it's
[40:32] difficult to get under this area it's
[40:34] really a trip
[40:34] right how jacked you have to be well i
[40:36] have like roughly 20 inch
[40:38] arms when i'm pumped and i'm like five
[40:39] six that's not kind of a nonsensical
[40:41] version of a human body
[40:42] but you know if you rely on a sport in
[40:44] which really extreme flexibility is
[40:46] required a lot of muscle isn't a good
[40:47] thing here's a really good example if
[40:49] you're an olympic weightlifter
[40:50] the rack position and the clean which
[40:52] i'm horribly illustrating you're not
[40:54] nor close to doing it is dependent upon
[40:56] your bicep just not being that big
[40:57] and if you have a really big bicep it
[40:58] screws up a rack position and really
[41:00] really
[41:00] can really put you off so if you're an
[41:02] olympic weightlifter and you like doing
[41:03] a lot of bicep curls you got to be
[41:04] careful with that
[41:05] especially if you start getting over 80
[41:06] 90 100 kilos of body weight at some
[41:08] point you're going to have arms that are
[41:09] too big to be optimal for that
[41:12] more muscle can make you slower
[41:13] especially if you do a couple of things
[41:14] you put on a ton of muscle
[41:16] and you no longer train speed qualities
[41:18] so if you train like a bodybuilder all
[41:19] the time train for raps training for
[41:20] upstream for ups you get really big
[41:22] but you never work on the speed
[41:23] qualities and athleticism or speed
[41:25] quality of the muscle locally or the
[41:26] athleticism of your body generally and
[41:28] then you absolutely will get slower and
[41:29] that's not going to be a really really
[41:30] good thing
[41:31] so for athletes if you're looking for
[41:33] muscle hypertrophy to boost you in
[41:34] athletic ability
[41:36] um it absolutely can do that just make
[41:38] sure you're not getting so big that it
[41:39] doesn't make sense for your sport
[41:40] anymore
[41:40] like you know if you're a soccer player
[41:42] and you weigh 210 pounds it doesn't make
[41:43] any sense
[41:44] and also uh make sure that you're still
[41:46] training your sport quality explosive
[41:47] and so on and so forth in a periodized
[41:49] manner
[41:50] to that end enough muscle can make you
[41:52] less explosive this one's a little
[41:54] harder to pull off
[41:55] but especially dynamic explosiveness and
[41:57] rebounding off of stuff if you're heavy
[41:58] enough it just don't you just don't
[42:00] rebound the same like you used to
[42:02] definitely you get muscular enough you
[42:04] can be too big at your best health
[42:06] really tough to do without taking
[42:07] anabolic drugs and all sorts of stuff
[42:09] which have independent effects on your
[42:10] health but i'll put you this way
[42:12] if you reach 250 pounds body weight
[42:14] fairly lean a lot of muscle
[42:16] man you know unless you're really really
[42:18] really tall weighing 250 is just a
[42:20] burden on you one way or the other now
[42:22] if it's more
[42:23] more fat than muscle that's definitely
[42:25] worse to just
[42:26] having a lot of of organ on you of
[42:29] muscle
[42:30] it requires more uh you know slightly
[42:33] higher blood pressure to get all the
[42:34] blood around
[42:35] your heart has to work harder your
[42:37] kidneys have to work a little bit harder
[42:38] so on and so forth
[42:39] it's not for the best your joints can
[42:41] suffer because you're walking around
[42:42] heavy all the time
[42:43] so a lot more muscle can can do some
[42:45] damage in that respect right
[42:47] and of course a lot more muscle can uh
[42:48] detract from the aesthetics that you
[42:50] might want you might not want to look
[42:52] super duper checked you might
[42:53] not want to have traps that go through
[42:54] the you know all the way up to your ear
[42:56] so on and so forth
[42:57] this is kind of like um a pretty edgy
[43:00] case here because you got to really work
[43:01] sort of go out of your way a lot to work
[43:03] hard at getting to be more muscular and
[43:05] it'd be strange if you went out of your
[43:06] way and got super jacked
[43:07] and then all of a sudden you were like
[43:09] oh shit i hate this
[43:10] you know you probably would have caught
[43:12] it along the way but some athletes
[43:14] you know there's female throwers and
[43:16] stuff that maybe that want to be super
[43:17] huge they want to be really good at
[43:18] throwing
[43:19] so you got super jacked to be good at
[43:20] throwing but as soon as they're done
[43:21] throwing they kind of give it all up and
[43:23] and go and do uh you know other pursuits
[43:25] and still train with weights maybe
[43:26] maybe but it's not as much and they get
[43:28] to a lower level of muscularity
[43:30] that they like better not my cup of tea
[43:32] but absolutely to each their own
[43:34] and um here's the thing
[43:37] in the short term especially
[43:42] for non-beginners you're going to be
[43:44] expecting some fat gain with muscle gain
[43:46] this is a huge point that we will be
[43:48] labor much more later on
[43:50] but just to throw this out there in the
[43:51] beginning
[43:53] almost one of the number one deterrents
[43:56] for people who
[43:57] would benefit a lot from muscle mass
[43:59] gains who wouldn't pay any of these
[44:01] costs listed until this one
[44:03] almost the number one deterrent for
[44:04] those folks is they
[44:07] know slash have heard slash under the
[44:09] understanding of and necessarily
[44:11] correct that if you're not a beginner
[44:14] you at least in the short term months
[44:17] have to get a little bit fatter
[44:19] to gain muscle now we're not there's no
[44:21] we're not trying to get fatter but the
[44:23] hyper-caloric diet the excess calories
[44:25] that make us
[44:26] the most muscular also have the side
[44:28] effect of making us a little bit fatter
[44:29] in the short term now
[44:30] we talking 20 fatter no way we're
[44:32] talking about three
[44:34] five percent more fat than we're
[44:35] normally carrying at and that's really
[44:37] at the extremes
[44:39] is that a thing yeah it's a thing right
[44:41] so if you want to stay 10
[44:43] or if you're female and you want to stay
[44:44] 16 all the time and have abs and
[44:46] everything
[44:47] and you don't want to make the trade off
[44:48] of temporarily looking just a little bit
[44:50] fluffier but
[44:51] that's the pathway to huge lean muscle
[44:53] gains after
[44:54] you know yeah it's going to be a
[44:55] struggle for you but if you sort of
[44:57] swallow that pill and know that
[44:58] it's not all the time to look super lean
[45:00] you're going to do super well with it
[45:01] and we'll talk about that in our myths
[45:02] and fads but it's definitely
[45:04] a downside so you know why are we saying
[45:06] this downside well here's the deal
[45:08] you can't tell your clients for example
[45:10] let's say you coach clients a lot of
[45:11] folks watching this are going to be
[45:12] personal trainers
[45:13] uh nutrition and diet coaches and you
[45:15] know weight training coaches
[45:17] you can't tell your client hey listen
[45:18] but you know go back a slide and be like
[45:20] here's all these benefits of muscle gain
[45:21] and they're called
[45:22] what what about the downsides right
[45:24] there are no downsides right
[45:25] if none of it they never become more
[45:27] less flexible slower blah blah all this
[45:28] health stuff because they're mostly
[45:29] regular people
[45:30] you have to gain just you know like 50
[45:32] pounds of muscle for any of this to be
[45:34] relevant
[45:35] even for them unless they're just rake
[45:37] beginners
[45:38] gaining muscle is going to come in the
[45:40] first couple of months with some fat
[45:41] gain until you deal with it later and of
[45:42] course you can deal with it later and of
[45:43] course you can lose all the fat
[45:45] and of course it doesn't affect you long
[45:46] term and of course you're going to be
[45:47] lean and jacked at the end of the
[45:48] process
[45:49] but that that's a hell of a buy-in right
[45:51] that's like telling someone that college
[45:52] is a place where you get educated
[45:54] and and and you tell them nothing else
[45:56] and they're like well does it take a
[45:57] long time
[45:59] you just you're just boom you get an
[46:00] education you're like okay so where do i
[46:02] sign up and like well
[46:03] here's the sign up sheet and here's how
[46:05] you pick your classes and they're like
[46:06] wait i have to be here for four years
[46:08] you're like well yeah like well i don't
[46:10] wanna i have a job i have like a family
[46:12] i can't go to school for four years like
[46:13] oh i guess i should have told you that
[46:15] that's what's one of the you know the
[46:16] trade-offs is you've got to sort of
[46:17] delay your income for a while until you
[46:19] get educated right
[46:20] same thing right people a lot of times
[46:23] want to put on muscle
[46:24] because they want to look better but the
[46:26] path to looking better is temporarily
[46:28] looking
[46:28] not as good maybe right uh and for some
[46:31] people they don't give a shit like some
[46:32] people are like
[46:33] fatter and more muscular like they don't
[46:36] care it's all
[46:37] it's all gravy right depending on what
[46:40] community you're in so on and so forth
[46:41] you could just be just want to be big
[46:42] and that's great
[46:43] but i mean a lot of people don't want
[46:44] that a lot of people want the leanness
[46:47] and the muscularity and they don't ever
[46:49] want any of the transitional states of
[46:50] higher body fat
[46:52] if you're going to be coaching
[46:52] non-beginners you have to let them know
[46:55] about this
[46:56] uh trade-off and you have to familiarize
[46:58] the extent of the trade-off
[46:59] how to mitigate the trade-off because if
[47:01] you gain a little slower if you don't
[47:03] just stuff your face you get less fat
[47:04] gains it's
[47:05] a definitely good thing um and let them
[47:08] sort of come to their own conclusion
[47:09] with your guidance of course
[47:11] okay all right i think i'm good to gain
[47:13] like 10 pounds of body weight and if
[47:15] like three or four of that is
[47:16] fat up front i'm okay with that if
[47:18] they're okay great it's still going to
[47:19] require you reminding them that they say
[47:21] okay
[47:21] you know six weeks in they're gonna like
[47:23] sort of their abs are gonna be a little
[47:24] blurry they're like oh my god oh my god
[47:26] oh my god i can't see my apps i can't
[47:27] see the apps
[47:27] red alert right and then you're gonna
[47:29] have to be like hey remember we signed
[47:31] up for this we know it's at the end at
[47:32] the end is crispy abs
[47:33] with five more pounds of muscle but we
[47:35] gotta go through the this with the dark
[47:36] forest at first the dark force of body
[47:38] fat sounds kind of disgusting when you
[47:40] think about it like
[47:40] fat globs on the trees right so you just
[47:43] have to know what you're getting
[47:44] yourself into and folks you're helping
[47:46] they have to know what they're getting
[47:47] into
[47:48] all right with that out of the way what
[47:51] are the general
[47:52] nutritional approaches that we're going
[47:54] to be taking and we're going to be
[47:55] talking about
[47:56] well big big cornerstone is a
[47:59] hypercaloric diet because the whole high
[48:01] protein thing
[48:02] doesn't work super well unless you're
[48:05] pretty much a beginner or sort of pretty
[48:07] high body fat
[48:08] and outside of that it doesn't work
[48:10] super well so a hyper caloric diet
[48:12] actually taking in more calories than
[48:14] you need to maintain
[48:15] pretty big cornerstone there enough
[48:17] protein because if you're taking all the
[48:18] calories of the world but your protein
[48:20] is really low you're not going to gain a
[48:21] whole lot of muscle you will gain a
[48:22] whole lot of fat
[48:24] enough carbs and fats to meet their own
[48:26] specific functions
[48:27] so for example if you have enough
[48:29] calories and enough protein
[48:30] but you don't basically are all almost
[48:32] completely no carb diet
[48:35] it's a bad deal right it's a bad deal
[48:37] because what you end up having is
[48:39] um you're not gaining nearly as much
[48:42] muscle as you wanted
[48:43] because you're missing out on all the
[48:45] good benefits of a high carb diet
[48:47] that are very muscle growth orienting
[48:49] like the reduced muscle catabolism the
[48:51] various increased anabolism signals
[48:52] we'll talk about that all later
[48:54] in super super good detail and of course
[48:56] fats are essential for a variety of
[48:57] things including a sort of proper
[48:58] hormone function
[48:59] so if you drop your fat super low and
[49:01] you're like i'm just getting protein and
[49:02] carbs and bulk up and just gain no fat
[49:04] then you're going to gain probably not
[49:06] much fat but you're probably going to
[49:07] gain not much of anything because your
[49:08] testosterone levels are going to drop so
[49:10] low
[49:10] you're going to essentially neuter
[49:12] yourself right so you want to
[49:14] you know get enough carbs and fats to at
[49:16] least check the boxes it's a lot with
[49:18] carbs it's not that much with fats but
[49:19] we're going to talk about those values
[49:20] down the line
[49:22] you're going to want to do reasonable
[49:23] timing right
[49:25] if you eat all of your food in one meal
[49:27] some of it will go to muscle and some
[49:28] will go to fat uh prevention of muscle
[49:30] loss but
[49:32] a lot of it will go to fat gain because
[49:33] there's only so much muscle you can grow
[49:34] like sort of per hour
[49:36] and if you eat all of your food in one
[49:38] meal you're you're going to fill up that
[49:40] muscle growth per hour quota
[49:41] and all the rest of the protein carbs
[49:43] fats is going to go straight to fat
[49:44] stores
[49:46] later on you know does some of the fat
[49:49] store
[49:50] buildup you made earlier in the day does
[49:52] it come out and supply energy reserves
[49:53] yes but does it supply muscle growth
[49:55] no right there's actually no way to
[49:57] store protein in your body
[49:59] it's either integrated into tissue like
[50:00] muscle or it's just metabolized for
[50:03] energy right there on the spot
[50:04] you can store carbs through glycogen yes
[50:06] can you store uh
[50:07] fats through fat cells absolutely uh but
[50:10] can you store protein not really
[50:12] so the whole eat like a snake to get
[50:14] huge thing doesn't really work nutrient
[50:15] timing has to be reasonable which we're
[50:17] going to see later as
[50:18] you know hopefully at least four meals a
[50:20] day and after four it gets a little
[50:22] quirky as to whether or not anymore
[50:23] helps but
[50:24] definitely anything shy of four meals a
[50:26] day is like a you're kind of
[50:27] not giving yourself a good run up the
[50:28] money right and
[50:30] food composition considerations are up
[50:32] next right these are all smaller details
[50:34] now
[50:34] like exactly what are you eating for
[50:36] your proteins exactly what eating for a
[50:37] car a really good example
[50:39] is it's been shown that um high quality
[50:41] complete proteins particularly those in
[50:42] animal products
[50:43] tend to build muscle a little better
[50:44] than the other kinds of proteins
[50:45] particularly like you know
[50:46] plant proteins that are incomplete so
[50:49] food composition what you're actually
[50:50] eating matters
[50:51] are there ways to adjust that maybe
[50:53] eating more protein if the protein
[50:54] sources aren't as
[50:55] high quality absolutely and they come
[50:56] with their own trade-offs but it's
[50:58] definitely something we should be paying
[50:59] attention to at least to some extent
[51:01] right
[51:02] and of course supplements and proper
[51:03] hydration proper hydration is essential
[51:05] uh to life we'll talk about what that
[51:08] means
[51:08] later down the line and of course there
[51:10] are some supplements that can help you
[51:11] gain weight
[51:12] and gain muscle they're not like super
[51:14] powerful there's a very very small
[51:15] fraction of the total effect
[51:16] but there's one muscle gain supplement
[51:18] in particular that can come in real
[51:19] handy
[51:20] if you really struggle with weight gain
[51:21] we'll talk about that one down the line
[51:23] right now here's a huge factor huge
[51:26] factor
[51:28] consistency okay if we take a week
[51:32] of your muscle gain diet and on
[51:36] three days of that week you're getting a
[51:38] hyper caloric
[51:39] diet you're nailing your protein you got
[51:41] enough carbs and fats your timing is
[51:43] great
[51:44] food composition supplements boom boom
[51:46] boom you're a machine
[51:47] sweet but if the four other days of the
[51:50] week or even two other days of the week
[51:52] you were just
[51:53] failing miserably i mean like under
[51:55] eating like crazy let's say one meal a
[51:56] day of like
[51:57] 750 calories or a thousand calories and
[51:59] you're just super busy with work or with
[52:01] partying or whatever
[52:02] and the other days three days of the
[52:04] week you're eating 3 500 calories like
[52:06] you're supposed to blah blah blah
[52:07] everything's tight
[52:09] man you know you're building decent
[52:11] muscle or sort of
[52:12] we'll get to this in a bit you're
[52:14] supplying the stimulus for good muscle
[52:16] growth for three days
[52:17] but for four days just applying the
[52:18] stimulus for really good muscle
[52:19] breakdown and really poor muscle growth
[52:21] the net balance could be that you lose
[52:23] muscle and so why did you even bother
[52:24] with those other three days you could
[52:26] have lost plenty of muscle just fine
[52:27] without ever you know wasting three days
[52:29] of your week
[52:30] of trying to live like a machine that
[52:32] gains muscle so the consistency thing
[52:34] and you can look at consistencies kind
[52:36] of on the measure of weeks right per
[52:38] week
[52:39] right so for example as coaches and
[52:42] we help other people when we try to
[52:43] figure out consistency
[52:45] we're really trying to ask like your
[52:46] typical week
[52:49] what percent of the days slash meals are
[52:51] you getting correct
[52:52] if it's like 90 you're doing real well
[52:55] for yourself
[52:56] if it's like 60 percent gee you know you
[52:59] could probably get a lot more
[53:01] muscle gain if you tried well if it's
[53:02] like less than 50
[53:04] it's just not really clear you're
[53:05] getting any muscle gains at all
[53:07] especially if you're not a ranked
[53:08] beginner
[53:08] if you're not a beginner man if you're
[53:10] an intermediate and you've already kind
[53:11] of not struggled to put on muscle it's a
[53:12] little bit of a challenge if you're not
[53:14] on the money like most of the time you
[53:16] just won't gain muscle
[53:17] your body needs a real clear message to
[53:18] do anything really good uh unless it's
[53:21] uh you know uh
[53:22] just just gonna stay the same right so
[53:26] consistency is it good to have a
[53:29] hypercaloric diet yes
[53:30] only if you're consistent with it it's a
[53:31] good deal of protein yes but only for
[53:33] consistent with
[53:34] it doesn't mean all the time it means
[53:35] most of the time 90
[53:37] is a real good place to go so for
[53:39] example if you're an intermediate
[53:42] and you have six days of great eating
[53:43] and one day of okay eating
[53:46] you're going to gain a lot of muscle you
[53:47] have six days of eating and one day of
[53:49] terrible eating
[53:50] one day of terrible eating you're going
[53:51] to gain plenty of muscle but you could
[53:53] have gained
[53:53] notice will be more right if you have
[53:56] you know four days of good eating and
[53:58] three days of awful eating
[54:00] gee you know we really can't help you in
[54:02] that regard so consistency is real big
[54:04] it's a real big thing because a lot of
[54:06] people will say
[54:08] you know you'll have clients potentially
[54:10] and other folks come to you and say hey
[54:11] look
[54:12] i want to gain muscle i think i'm doing
[54:15] everything right
[54:16] i don't know what i'm doing wrong
[54:17] because i'm not gaining a whole lot of
[54:18] muscle and you know maybe they just hit
[54:20] the genetic ceiling or something
[54:21] you sort of get some input from them
[54:23] they're like you know they've only been
[54:24] training weights for three or four years
[54:25] they weigh 150 pounds
[54:26] reasonably athletic in their youth and
[54:28] you're like seems like you should be
[54:30] gaining muscle like at least pretty
[54:31] measurably during this time of your life
[54:33] so
[54:34] you start going through a checklist are
[54:35] you eating a hypercaloric diet are you
[54:36] getting enough protein carbs fats
[54:37] reasonable time you blow a lot you're
[54:39] gonna check let's say yes yes yes yes
[54:40] yes and you're like
[54:42] straight up you feel like you know
[54:43] albert einstein towards the end of his
[54:44] career like
[54:45] you're struggling with a theory of
[54:46] everything you're like what the hell's
[54:47] going on
[54:48] shit just doesn't add up you know
[54:50] they're doing i mean you know it's one
[54:51] of those things where you're looking for
[54:52] a client to just give you that one thing
[54:54] to be like well i haven't considered
[54:55] much protein
[54:56] you're like boom got them dead to rights
[54:57] like you up their protein and they just
[54:58] grow a ton of muscle in a coach you're
[54:59] the best
[55:00] but you can't get them on anything
[55:01] you're like gee like they're doing a
[55:03] good job of the stuff some of the stuff
[55:04] they're doing better than i am
[55:06] right what the hell am i doing about it
[55:07] here's what you're missing potentially
[55:09] you say no okay that's great your diet
[55:11] sounds great you've got to come slack
[55:12] there right arguing to convince it's
[55:14] another series we have here
[55:15] um you know how many days of the week on
[55:18] average do you think you're really on
[55:19] the money with a diet
[55:20] and they'll be like well and that's all
[55:23] you need to know right there with that
[55:24] answer
[55:24] right because they're gonna be like ah
[55:26] you know four days a week i'm definitely
[55:27] good and you're like
[55:28] okay and one of the other three days and
[55:30] they're like
[55:31] one of those like if it's a weekday it's
[55:33] okay i gotta get caught up in meetings i
[55:35] don't eat enough
[55:36] don't eat enough hypercaloric diet we're
[55:38] not getting much muscle anymore
[55:39] and they're like weekends are real bad
[55:41] you know which i see
[55:42] my kids and family more we sort of get
[55:45] some
[55:46] food i'm not training i'm definitely not
[55:48] you know eating enough
[55:50] it's kind of like pretty stressful
[55:51] sometimes going you know dropping them
[55:53] off at soccer games blah blah and you're
[55:55] just at this point you don't even need
[55:56] to hear what they're saying anymore
[55:57] you're like
[55:57] got it so you're not actually having a
[56:00] good diet consistently right it's
[56:02] not what matters not what matters uh
[56:05] a good diet consistently is 50 times
[56:09] better than a great diet and
[56:10] consistently oh
[56:11] that's how much we value consistency now
[56:13] if we expand because this is a larger
[56:15] concept we're actually starting to talk
[56:17] about duration
[56:18] so remember consistency is within the
[56:20] week that's how we're going to define it
[56:22] proper duration of gain is another
[56:24] general nutritional approach that's
[56:25] really important
[56:26] right proper duration means
[56:29] you're giving enough time to grow actual
[56:31] muscle how much muscle do you put on
[56:33] during a week
[56:34] well that's actually a very difficult
[56:36] question to answer
[56:37] you could say through fractional
[56:38] synthetic rate and fractional breakdown
[56:39] rate curves you can actually just do the
[56:41] math and be like well it's like you know
[56:42] 500 grams of muscle that you put on per
[56:44] week but hold on a second
[56:46] it turns out there's some good research
[56:48] to support this that
[56:51] um your fsr being great in the fbr is
[56:55] important
[56:56] but muscle growth is probably a lot
[56:59] more like building the another floor on
[57:02] a skyscraper
[57:04] than it is just adding sand to a sand
[57:07] pile
[57:07] because people start to look at this fsr
[57:09] fbr stuff and they start to over
[57:10] simplify things and say look
[57:12] as long as your you know uh fractional
[57:14] synthetic rate is higher than fractional
[57:16] breakdown rate you're gaining muscle
[57:17] well
[57:18] maybe right we don't build skyscrapers
[57:20] by putting sand on a building and being
[57:22] like that's it
[57:22] it's two floors higher than it used to
[57:24] be and it's like no there's a giant
[57:26] sand pile there i want actual floors
[57:28] that work i want
[57:30] you know windows i want tiling i want
[57:31] roofs i want you know plumbing
[57:33] all that stuff well how long does that
[57:35] stuff take to build well it's not an
[57:37] overnight job
[57:38] there's multiple systems that have to be
[57:40] installed
[57:41] even in building design there's what is
[57:44] going to be called we're going to
[57:44] introduce the concept later called
[57:46] preparatory hypertrophy if you look at a
[57:49] new building that's being built
[57:52] in a lot of places they use uh sort of
[57:55] uh especially if it's a let's
[57:56] get away ooh a skyscraper uh stay with
[57:58] that
[57:59] steel struts come up first right and you
[58:03] get the outline of the building on steel
[58:05] struts steel beams
[58:06] basically have the they designed sort of
[58:09] the
[58:09] skeleton of the building now are those
[58:13] steel struts
[58:14] actual floors yet no can you put your
[58:16] office desk in that shit and have 80
[58:18] mile an hour winds
[58:19] that'd be ridiculous it's not done you
[58:22] haven't
[58:22] undergone building hypertrophy that's
[58:24] what we would call preparatory
[58:26] hypertrophy none of the stuff that makes
[58:27] a building a building like you can work
[58:29] in it for example
[58:30] uh not die of freezing cold weather
[58:33] actually go to the bathroom turn on the
[58:35] lights you know the whole stuff
[58:36] buildings are for
[58:37] none of that stuff is really there the
[58:39] only additions have been
[58:41] to prepare to put that stuff under there
[58:42] because you can't put a wall in
[58:44] you can't put a ceiling in if you uh
[58:47] have no frame
[58:48] for sure right so the frame has to be
[58:51] established
[58:51] but that's only preparing for the actual
[58:54] floor to be installed all the wires to
[58:55] run through so on and so forth
[58:57] it's a very very good chance lots of
[59:00] good
[59:01] evidence to support that this is the way
[59:02] muscle grows in human bodies
[59:05] that it's not just a matter of pouring
[59:06] like you don't slit open your
[59:08] you know forearm and pour whey protein
[59:10] on the shit and
[59:12] stuff it in there it should go right to
[59:13] my muscles it's made of protein that's
[59:15] not how it works right you have to do a
[59:18] very very fine
[59:19] construction process so for
[59:22] weeks of muscle growth and we see this
[59:24] directly in the lab
[59:25] you train train training and it doesn't
[59:28] show hypertrophy quite in the same way
[59:30] yet
[59:31] eventually muscle growth starts to be
[59:33] noticeable on a grander scale
[59:35] so we have to think that if we have to
[59:37] have a proper duration
[59:38] to allow this process to actually occur
[59:42] that's point number one so these
[59:43] processes take way longer than we think
[59:45] they do their time course is longer
[59:47] point number two is look if you are
[59:50] saying to a client hey let's put on some
[59:51] muscle and they're like great
[59:52] let's do it for two weeks how much
[59:54] muscle can you possibly put on on two
[59:55] weeks
[59:55] let's say you have this just great
[59:56] training it's the most sensitive person
[59:59] to training ever let's say they put on
[60:00] two pounds of muscle in two weeks which
[60:02] would be unbelievable
[60:04] you know let's say they do that um what
[60:06] does two pounds of muscle look like on a
[60:08] human
[60:09] on a human body you like
[60:12] if you're like a really good eye for
[60:14] stuff you'll be able to tell but nobody
[60:16] else will
[60:16] it's barely anything so a lot of people
[60:19] will say
[60:20] hey listen i'm doing all the stuff right
[60:22] and i'm consistent
[60:23] every week i'm putting it in you say
[60:26] well how long are your muscle
[60:28] gain phases how long at a time are you
[60:30] trying to gain muscle and eating hyper
[60:31] calorically and then say
[60:32] you're like two or three weeks at a time
[60:34] and then i start to feel a fluffier and
[60:35] i do a cutting phase
[60:36] wrong wrong wrong real bad idea it's
[60:39] just not going to accrue a lot of muscle
[60:40] over time for at least those two
[60:42] reasons so those that's too short so
[60:46] what are the typical time courses
[60:47] right and it seems like growing muscle
[60:50] is more complex
[60:51] right than it originally might look like
[60:54] so it's more like adding a skyscraper
[60:55] floor than adding
[60:56] santo sand pile it's a little bit of an
[60:58] endeavor that takes some time
[60:59] right there are some direct studies
[61:03] that show that months into a training
[61:06] program
[61:07] the kind of growth that happens is
[61:09] mostly your only preparatory growth
[61:11] like you get growth of the connective
[61:12] tissues that sort of form the
[61:14] contractile elements of muscle
[61:16] uh of of muscle tissue but maybe not
[61:19] much of the contractile tissues
[61:20] themselves
[61:21] right that's kind of strange well it's a
[61:24] big part of the process that it takes a
[61:26] really long time
[61:27] you have to sort of build the
[61:28] architecture build a skeleton of the
[61:30] skyscraper and then fill it in with
[61:31] floors
[61:32] same idea seems to apply with muscle
[61:33] growth right now that doesn't mean
[61:36] that you don't get any noticeable gains
[61:38] you get uh sarcoplasm expands you get
[61:40] more fluid in the muscle cell
[61:42] so on and so forth so there's still
[61:43] noticeable gains you still look bigger
[61:45] but they might not be permanent gains or
[61:47] even semi-permanent gains
[61:49] like if you stop training two months
[61:50] into starting training and you put on
[61:52] like four pounds of muscle
[61:53] after two months you might lose four
[61:55] pounds and then it's like you never even
[61:56] gained them to begin with it's not like
[61:57] two weeks later you can
[61:59] pump up again and look the same no it's
[62:00] just you have to regain all that muscle
[62:02] because no true contractile tissue was
[62:03] ever even really put down in a large
[62:05] number was a lot of was preparatory
[62:06] growth
[62:07] nervous system changed but not a whole
[62:09] lot happened in your actual contractile
[62:11] tissue construction
[62:12] right what are we going to take away
[62:14] from this practically well
[62:16] less than a month of gaining probably
[62:19] just won't stick around
[62:21] not the best use of your time a month of
[62:24] gaining
[62:25] is kind of a good analogy to that is
[62:27] taking a five minute nap
[62:30] what the hell are you doing a five
[62:31] minute nap
[62:33] what's a preparatory phase in a nap
[62:36] well the actual sleep is the muscle
[62:38] contraction phase right
[62:39] or contractile protein construction
[62:41] phase that's real skyscraper growth
[62:43] that's real floor addition
[62:44] actual sleep but naps aren't all actual
[62:47] sleep right
[62:48] you lay down to go to sleep and
[62:52] what happens you don't sleep right away
[62:55] unless you're some kind of robot
[62:56] it takes you anywhere from you know if
[62:59] you're really tired and
[63:01] super need an app it could take you
[63:02] seconds but a lot of times it takes you
[63:04] know
[63:04] minutes minutes to really get to going
[63:06] to sleep sometimes it can take you
[63:08] longer
[63:09] if you get someone to take a five minute
[63:11] nap they might lay down
[63:13] when the timer starts and they sort of
[63:14] scroll through instagram a little bit
[63:15] like oh i gotta reply to brandon
[63:17] i'm gonna put the phone down it's
[63:18] already been minute and a half
[63:22] i wonder what my tax season is gonna do
[63:24] and
[63:25] you know do i really am i really a good
[63:27] person or just bullshitting myself my
[63:29] whole life
[63:30] i wonder and then and then it's three
[63:32] minutes and 55 seconds and you finally
[63:33] fall asleep and then one in
[63:34] one minute and five seconds later you
[63:36] wake up and you're like it's been five
[63:37] minutes you're like
[63:38] fuck this is bullshit right so all
[63:42] that's about all that stuff all the
[63:43] thoughts about your taxes and whether or
[63:44] not you're a good person right pay your
[63:46] taxes and you'll be a good person
[63:47] um all that stuff is preparatory to the
[63:50] sleep process
[63:52] nobody just like goes like this and just
[63:54] falls asleep right like unless there's
[63:55] one uncle you see on thanksgiving that
[63:57] does that every year
[63:58] right it's really rare to just hate it
[64:01] right so that preparatory stuff is
[64:03] important but it comes sandwiched with
[64:05] the nap
[64:06] so a five minute nap is almost the same
[64:08] thing as a month of trying to gain it's
[64:10] like you're just getting into things
[64:12] stuff finally starting to happen you're
[64:13] like cut
[64:15] we didn't get hardly anything done right
[64:16] how restful are you after a minute of
[64:18] sleep it's barely anything
[64:20] right another factor on the other end
[64:23] uh well actually yeah so another fact so
[64:26] so a month minimum
[64:27] and then what about is there such a
[64:28] thing as gaining too long on a certain
[64:30] period
[64:31] of consistent gaining right dedicated
[64:33] gaining if you gain steadily for more
[64:34] than six months in many cases
[64:36] uh especially if you're not just a sort
[64:38] of a a true noob
[64:40] you might need a break from the fatigue
[64:42] of high training volumes
[64:43] to actually sort of get your stuff
[64:45] together and you might need to
[64:47] take a break from the high fat gain and
[64:48] we'll talk all about the stuff later in
[64:50] the actual parts of the course
[64:52] but essentially if
[64:55] you know we do use the nap analogy uh
[64:57] six months
[64:58] plus of gaining is like taking an app
[65:00] that's like three hours long or more
[65:02] or like even an hour 50 long or more
[65:05] like
[65:05] after you go through one rem cycle it's
[65:08] a good nap
[65:09] you're pretty good to wake up ideally
[65:11] like a 20 30 minute app is even better
[65:12] so you're not going to
[65:13] ever run to rem sleep but one run cycle
[65:17] in you could wake up and be pretty
[65:18] productive
[65:18] but if you wake yourself up in the
[65:20] middle of a nap like hours into the nap
[65:22] boy that's not really a nap anymore
[65:24] that's kind of like a whole night's
[65:25] sleep and it might
[65:26] disrupt your night's sleep later you
[65:28] might actually wake up groggy and all
[65:29] this other bad stuff
[65:30] so it's a good thing naps right and
[65:33] muscle growth is a good thing
[65:34] but there's too much of a good thing as
[65:36] well and you need breaks from various
[65:37] things
[65:38] to let things re-sensitize resettle so
[65:39] you can have productive runs at them
[65:41] again
[65:42] so one month or less of gaining probably
[65:44] not the best idea
[65:46] six months of steady gaining or more
[65:47] probably not the best idea
[65:49] why are we discussing this so early i
[65:51] mean we're going to have a whole
[65:53] lecture in part dedicated to uh
[65:56] the exactitudes of why and how these
[65:59] time courses are
[66:00] are extend why are we talking about it
[66:03] now here's why
[66:04] because you folks are getting introduced
[66:06] to this course we want to know what
[66:07] you're getting yourself into
[66:09] right if you're embarking on muscle
[66:11] growth if you've got clients embark on a
[66:12] muscle growth they say
[66:13] i want to put on muscle one month six
[66:16] months
[66:17] you gotta communicate to them like look
[66:19] you're signing up for
[66:21] a commitment it could be three or four
[66:24] months of
[66:25] dedicated hypercaloric eating and high
[66:27] volume training
[66:28] you don't stop earlier and you don't go
[66:30] for longer
[66:32] it's a big switch so you know these time
[66:34] courses so you can plan better
[66:36] kind of know what you're getting
[66:37] yourself into
[66:40] final slide what's ahead what are we
[66:43] going to talk about in the various
[66:44] concepts various lectures of this course
[66:46] well
[66:47] we're going to talk about getting into
[66:48] the into the in the weeds
[66:50] the first section after this the next
[66:52] lecture is going to be calories and
[66:53] macros for muscle gain okay we want to
[66:55] gain muscle
[66:56] how many calories should we eat how many
[66:57] macros should we eat proteins carbs fats
[67:00] then we're going to have another lecture
[67:01] about timing food composition and
[67:02] supplements for muscle gain very
[67:04] important stuff
[67:05] then we're going to have a lecture about
[67:07] the ranges and duration for weight gain
[67:09] we say keep seeing weight gain muscle
[67:10] gain weight gain muscle again
[67:11] how much weight are we talking about we
[67:12] talk about five pounds a week we talk
[67:14] about point one pounds a week and how
[67:16] long we're beginning with you know we
[67:17] said it's between a month and six months
[67:18] but that's a hell of a window
[67:20] maybe we can get a more precise figure
[67:21] and talk about why
[67:23] and how that would change based on
[67:24] certain conditions right
[67:27] measuring progress when we talk about
[67:29] muscle gain talk about strength gain
[67:30] how do we know if we're doing a good job
[67:32] you know um in real life
[67:34] you apply all of these strategies you're
[67:35] going to learn here and then
[67:37] question my question my question mark
[67:38] you gain muscle well those question
[67:40] marks are the progress that you're
[67:42] actually measuring
[67:43] because you apply them and then you see
[67:44] if it's working we'll teach you how to
[67:46] see if it's working and if it's not and
[67:47] potentially if it's not working super
[67:49] well
[67:49] maybe you can change something in your
[67:50] game and if it's working well don't
[67:52] touch a thing right or don't touch
[67:54] anything major
[67:55] after that we're going to talk about
[67:56] muscle gain periodization
[67:58] right because there's a grander scope of
[68:00] muscle gain we've alluded to it already
[68:02] a little bit like you can't gain muscle
[68:03] forever your body needs a break
[68:04] we're going to see how that opens up
[68:05] into a very predictable periodized
[68:08] structure
[68:08] for phases of muscle gain maybe some fat
[68:10] loss maybe some maintenance
[68:11] we'll talk about all that after that
[68:14] we're going to talk about we're going to
[68:15] do a lecture of adjusting calories and
[68:16] macrons
[68:17] when gains are not coming right so when
[68:19] your gains are coming good and you're
[68:20] doing sweet
[68:21] you just keep doing what you're doing
[68:22] right but what if you're not getting
[68:24] fast enough what if you're gaining too
[68:25] fast and getting super fat
[68:26] how do you adjust your calories how to
[68:27] adjust your macros to get you back into
[68:29] that sort of fine band
[68:30] of really good gains really important
[68:32] question after that we're talking about
[68:34] adjusting timing food composition of
[68:35] supplements when the gain is not coming
[68:37] because
[68:37] we can tweak those other factors to make
[68:39] our gains better make them faster
[68:41] make them slower and less fat prone so
[68:43] on and so forth
[68:44] lastly our last lecture myths
[68:47] misconception misconception
[68:49] misconceptions that's really tough to
[68:51] say myths misconceptions
[68:53] and special circumstances in muscle gain
[68:55] what if i'm playing another sport how
[68:56] does muscle gain work is there a right
[68:58] time or is there a wrong time
[68:59] and then we're going to talk about
[69:00] various misconceptions that folks have
[69:02] lean gains myth all that stuff we're
[69:04] going to cover so one two three four
[69:06] five six seven eight holy crap that's
[69:09] like eight slide eight eight courses we
[69:11] got
[69:11] eight lectures or something that's
[69:12] pretty crazy good stuff
[69:14] folks that's all i have for you today
[69:17] we'll see you
[69:18] next time calories and macros
[69:21] for muscle gain