[0:00] in this video I'm going to explain how
[0:01] to build muscle in five levels of
[0:03] increasing complexity starting with the
[0:05] most basic explanation and getting more
[0:07] detailed as we go now in preparing this
[0:09] video I consulted with a number of
[0:10] different experts including a professor
[0:12] in muscle metabolism an industry leader
[0:14] in the field of biomechanics and an
[0:16] active researcher in the field of
[0:17] strength and conditioning I'm also a pro
[0:19] natural bodybuilder myself and I've been
[0:20] studying the science behind getting
[0:22] jacked for over a decade while coaching
[0:24] people from around the globe and just
[0:25] for fun I'd like you to comment below
[0:27] which level you got to before you
[0:28] started zoning out or getting lost
[0:31] [Music]
[0:35] all right so building muscle is actually
[0:36] pretty simple all you really need to do
[0:38] is lift weights and eat protein protein
[0:40] of course being the macronutrient found
[0:42] in foods like fish chicken meat Dairy
[0:44] beans lentils and protein powders and
[0:47] when you weight train your muscles start
[0:48] to think well if we're going to keep
[0:50] lifting these heavy weights I'd better
[0:52] start to get some bigger muscles to make
[0:53] this easier this is called an Adaptive
[0:56] response and it's kind of like when you
[0:57] play guitar your fingertips start to get
[0:59] harder and roales as an Adaptive
[1:01] response to pressing against the strings
[1:03] it hurts at first but then it gets
[1:05] easier as you build the thicker skin
[1:07] layer however lifting weights isn't
[1:08] quite enough on its own to build muscle
[1:10] in order to build something you need
[1:12] building blocks and when it comes to
[1:14] muscle the building blocks are called
[1:15] amino acids which you get by eating
[1:17] protein so when you lift weights you're
[1:19] telling the muscle it needs to get
[1:20] bigger and when you eat protein you're
[1:21] giving the muscle the building blocks it
[1:23] needs to actually
[1:26] [Music]
[1:28] grow so in reality it's probably not
[1:31] quite good enough to just lift weights
[1:33] and eat protein to get really solid
[1:35] results for example if you're lifting
[1:36] the exact same weight for the exact same
[1:38] reps 2 years from now that you lifted
[1:40] today that probably won't be good enough
[1:42] to keep the muscle growing sure you'll
[1:43] see some decent growth at the beginning
[1:45] because you've never lifted any weight
[1:46] before but soon enough that weight will
[1:48] no longer be challenging enough to
[1:50] present a sufficient stimulus for your
[1:52] muscle to continue growing this is why
[1:54] we need to expand the lift weights part
[1:56] to lift weights with an emphasis on
[1:58] Progressive overload now the technical
[2:00] definition of progressive overload is
[2:02] the gradual increase of stress on the
[2:04] muscles during weight training but we
[2:05] can simply think of it as just
[2:07] increasing some training parameter over
[2:09] time so from workout to workout you want
[2:10] to add a little bit of weight or add an
[2:12] extra rep using the same weight for
[2:14] example let's say you're trying to grow
[2:15] your biceps rather than doing three sets
[2:17] of 10 reps with the same weight week
[2:19] after week and month after month it'd be
[2:21] much more effective to do three sets of
[2:23] 10 reps in week 1 three sets of 11 in
[2:25] week two three sets of 12 and week three
[2:28] and then in week four you can go back
[2:29] back to 10 reps again but this time add
[2:31] a little more weight now at a certain
[2:33] point you may not be able to increase
[2:34] the weight or reps each and every time
[2:36] and that's okay there are still other
[2:38] ways to apply Progressive overload such
[2:40] as by adding an extra set with the same
[2:42] reps and the same weight or even by
[2:43] doing something as simple as controlling
[2:45] the negative a little better or feeling
[2:46] a stronger mind muscle connection where
[2:48] you more consciously feel the muscle
[2:50] squeezing and stretching as you lift or
[2:52] swapping out for a new exercise and
[2:54] starting that overloading process again
[2:56] also on the nutrition side we can do
[2:58] quite a bit better than just saying eat
[2:59] protein so to be more specific the
[3:01] latest research shows that Landing
[3:03] between 1.6 to 2.2 g of protein per
[3:06] kilogram of body weight per day so about
[3:09] 0.7 to 1 gram per pound is a good Target
[3:12] for maximizing muscle gain for example
[3:13] if you weigh 165 lbs or 75 kilos you'd
[3:17] want to be eating somewhere in the range
[3:18] of 120 to 165 g of protein per day for
[3:22] General muscle building now there may be
[3:23] some advantage in going a bit higher in
[3:25] certain Advanced situations but this is
[3:27] a sufficient range for most now if
[3:29] you're very high in body fat the grams
[3:30] per unit body weight approach won't work
[3:32] as well so let's say you're 300 lb you
[3:34] don't really need 300 g of protein per
[3:36] day so in that case I simply prefer to
[3:39] use 1 g of protein per centimeter in
[3:41] height because it works independently of
[3:43] body fat percentage so let's say you're
[3:45] 5'9 or about 175 cm tall 175 g of
[3:49] protein would be plenty for you it's not
[3:51] a perfect system but it'll get you in
[3:52] the right Ballpark and while there is
[3:54] some evidence to suggest that spacing
[3:55] your protein across 3 to five meals
[3:57] throughout the day might be more ideal
[3:59] if that suggestion holds true it's
[4:01] certainly much less important than
[4:03] simply hitting a daily protein Target in
[4:05] fact contrary to Common belief training
[4:07] is a much more powerful contributor to
[4:09] muscle growth in diet and by quite a
[4:11] long shot so while it is true that a
[4:13] caloric Surplus will drive muscle growth
[4:14] more effectively and dietary
[4:16] manipulations like protein timing can
[4:18] have some impact I'm going to focus the
[4:20] remaining levels on maximizing the
[4:22] muscle response through resistance
[4:25] [Music]
[4:28] training so focusing on Progressive
[4:30] overload is smart but it still leaves a
[4:32] lot to be desired in the gym for example
[4:34] it doesn't tell us how hard we should
[4:35] push it or how many sets we should do or
[4:37] how many reps we should do or how heavy
[4:39] we should be lifting so next I want to
[4:41] take a quick look at what the research
[4:42] says about the so-called acute training
[4:44] variables factors like effort volume
[4:47] intensity exercise selection and
[4:49] frequency now I think effort is the most
[4:51] fundamental variable for growth because
[4:53] no matter how much you optimize all the
[4:54] other stuff if you aren't pushing it
[4:56] hard enough the muscle simply won't grow
[4:58] at least not optimally now there's
[5:00] currently a raging debate within the
[5:01] scientific Community about exactly how
[5:03] hard we should push each set a
[5:05] relatively small group of experts
[5:07] insists that all sets should be taken
[5:08] all the way to muscular failure defined
[5:10] as an inability to complete another rep
[5:12] despite maximum effort but I'd say that
[5:14] the mainstream scientific consensus is
[5:16] that it isn't necessary to take sets all
[5:18] the way to failure but you do need to be
[5:20] pretty close you shouldn't be leaving
[5:22] more than two or three reps in the tank
[5:24] for most of your sets now of course
[5:26] there are a few exceptions relieving
[5:27] five or more reps in the tank does make
[5:29] sense for recovery especially when
[5:31] training primarily for strength but as a
[5:33] general rule most of your sets should be
[5:35] pretty close to failure so you do need
[5:37] to push it hard maybe Harder Than You
[5:39] Think up next volume technically refers
[5:41] to the amount of work you do and this
[5:43] was historically calculated as the
[5:44] number of sets times the number of reps
[5:46] times the amount of load but as of 2015
[5:49] most practitioners began to think of
[5:50] volume simply as the number of hard sets
[5:52] you do now over the last few years it's
[5:54] become a popular meme to think of volume
[5:56] as the quote primary driver of
[5:58] hypertrophy and if I ever said this I no
[6:01] longer think it's the case rather than
[6:02] more volume leading to more growth what
[6:04] we instead see is a sort of inverted U
[6:06] Trend where more volume leads to more
[6:08] growth only up to a point past which
[6:10] further increases don't do anything
[6:12] extra and then at a certain point adding
[6:14] more volume seems to be
[6:15] counterproductive so there's this volume
[6:17] Sweet Spot which seems to be a bit
[6:19] different for everyone and I find a lot
[6:20] of people are already doing more volume
[6:22] than they really need and would probably
[6:24] benefit more by reducing their volume
[6:26] and focusing more on effort and
[6:27] execution but the main point is that you
[6:29] should experiment and figure out what
[6:30] dose of volume gives you the best
[6:32] balance of gains and Recovery still
[6:34] based on what we know from the current
[6:36] science something around 10 to 20 sets
[6:38] per body part per week seems to be a
[6:39] good range for most people and most
[6:41] muscles so for example if you're running
[6:43] an upper lower split that has you in the
[6:44] gym four days a week your chest volume
[6:46] might look something like this with six
[6:48] hard sets for your chest on Monday and
[6:50] six hard sets for your chest on Thursday
[6:52] totaling 12 hard sets for the week okay
[6:55] next we need to cover intensity which
[6:57] despite its popular conflation with
[6:58] effort technically refers to how heavy
[7:01] the weight is you can either lift heavy
[7:02] weights for low reps or light weights
[7:04] for High Reps but what's the best for
[7:06] muscle growth well it turns out that as
[7:08] long as you're taking sets sufficiently
[7:09] close to failure you can maximize
[7:11] hypertrophy using High Reps or low reps
[7:13] or a combination of both research has
[7:15] shown that reps as low as three and Reps
[7:17] as high as 30 all cause similar muscle
[7:20] growth however there does seem to be a
[7:22] limit to how light you can go new data
[7:24] shows that when you lift weights lighter
[7:25] than 20% of your one rep max you do see
[7:28] significantly less growth but the
[7:30] average rep count subjects got with that
[7:31] load was 67 reps not a very practical
[7:34] way to train regardless so the
[7:36] traditional 6 to 12 rep zone is kind of
[7:38] a myth in the sense that research shows
[7:40] you can go well outside that range and
[7:42] still grow fine as long as you're
[7:43] training close to muscular failure still
[7:45] I think there is some value in that 6 to
[7:47] 12 range because once you start dipping
[7:49] down below six reps you can risk
[7:51] unnecessary strain on your joints and it
[7:53] can be practically more difficult to
[7:54] accumulate enough volume and the more
[7:56] often you go above 12 reps the more you
[7:58] risk just burning yourself out as higher
[8:00] rep sets are harder to recover from so
[8:02] for practical purposes I suggest
[8:03] splitting it up like this with the
[8:05] majority of your sets coming in that 6
[8:06] to 12 or maybe 15 Zone while having
[8:09] smaller chunks dedicated to lower Reps
[8:11] for continued strength progression and
[8:13] higher Reps for stimulative variety now
[8:15] I think exercise selection and execution
[8:17] is just as much an art as it is a
[8:19] science sure I do tend to favor
[8:21] multi-joint compound movements like
[8:22] squats presses and rows in my own
[8:24] training because they give you more
[8:26] hypertrophic bang for your buck by
[8:28] activating large amounts of muscle Mass
[8:30] while promoting more efficient total
[8:31] body strength gain and while I
[8:33] definitely think mastering these basic
[8:34] compound movements is important single
[8:36] joint isolation exercises certainly have
[8:38] their place especially when it comes to
[8:40] targeting smaller muscles like the
[8:42] biceps rear delts side delts and abs
[8:45] which can be overpowered if you focus on
[8:46] compound lifts exclusively luckily when
[8:48] it comes to muscle growth there are no
[8:50] mandatory exercises and so after
[8:52] mastering the basics it's once again
[8:54] important to experiment with different
[8:55] movements and movement variations to
[8:57] figure out what works best for you and
[8:59] and your body's mechanics now when it
[9:01] comes to frequency it seems like most
[9:02] people have flipped from thinking that
[9:04] you should only train each body part
[9:05] once a week on a split that looks
[9:07] something like this otherwise you're
[9:08] going to overtrain and melt your muscle
[9:10] away to these days most people thinking
[9:12] that if you train on a bro split like
[9:14] this you're never going to make any
[9:16] gains at all because science in reality
[9:19] the latest research actually shows that
[9:20] frequency in and of itself likely plays
[9:22] a relatively minor role in muscle growth
[9:24] and the latest studies show similar
[9:25] results between hitting a body part once
[9:27] a week and three plus times per week how
[9:29] however I still generally recommend
[9:31] hitting a muscle at least twice a week
[9:32] and I do prefer splits like upper lower
[9:34] and full body over the traditional body
[9:36] part split because they typically allow
[9:38] for more volume per week and higher
[9:40] quality volumes per workout still as
[9:43] long as you've got all the other
[9:44] variables in place are recovering
[9:45] properly and being consistent over time
[9:48] this is an area of programming that
[9:49] probably deserves less of the spotlight
[9:51] than it tends to get and then there are
[9:53] other training variables like rest
[9:54] periods lifting Tempo and advanced
[9:56] intensity techniques that make up a
[9:57] relatively smaller piece of the puzzle
[9:59] and rather than go into detail on these
[10:01] I'll just link a few videos on them down
[10:04] [Music]
[10:07] below okay so with Progressive overload
[10:09] and the main acute training variables in
[10:11] mind at this point I'd like to get a bit
[10:13] more granular and take a closer look at
[10:15] what's actually driving muscle growth
[10:17] physiologically so in 2010 Dr Brad
[10:19] shenfeld published a landmark paper with
[10:21] over 500 citations that introduced the
[10:24] three Factor model of muscle hypertrophy
[10:26] this model proposed that there are three
[10:28] main things driving muscle growth grow
[10:29] mechanical tension muscle damage and
[10:31] metabolic stress now the very short
[10:33] version is that mechanical tension is
[10:35] the type of force that tries to stretch
[10:37] a muscle fiber one way to visualize this
[10:39] is like a tug of war as each side pulls
[10:42] tension is generated in the Rope so you
[10:43] can think of it like not only are the
[10:45] people pulling on the rope but the Rope
[10:47] is also pulling back on the people
[10:49] similar in the muscle where tension is
[10:51] passively created when the muscle is
[10:52] stretched and tension is actively
[10:54] created during contraction when actin
[10:57] molecules are pulled by meas and heads
[11:00] and as of now tension remains absolutely
[11:02] Undisputed as the primary driver of
[11:04] hypertrophy within the scientific
[11:05] community at large next muscle damage is
[11:08] basically exactly what it sounds like
[11:10] physical damage to the muscle like micro
[11:11] tears and other cellular disruptions and
[11:13] you can observe this under a microscope
[11:15] where you see that the normal pattern in
[11:16] muscle can be seriously disrupted after
[11:18] training now some believe that this type
[11:20] of damage is at least partly responsible
[11:22] for the delayed onset muscle soreness
[11:24] that you can feel in the days following
[11:25] training although the soreness
[11:27] phenomenon is no doubt caused by a
[11:28] number of factors and still isn't fully
[11:30] understood Still For Years many people
[11:32] have just assumed that getting sore
[11:34] should be the goal of training since
[11:35] soreness comes from muscle damage and
[11:37] muscle damage causes muscle growth but
[11:40] the latest science shows that that first
[11:41] claim is questionable and the second
[11:43] claim is most likely not true of course
[11:45] the most common sense way to think about
[11:47] this is that running a marathon would
[11:48] cause tons of muscle damage but wouldn't
[11:50] do anything good for muscle growth in
[11:52] fact a review paper from wacken
[11:53] colleagues pointed out that if anything
[11:56] damage in this context would seem to
[11:57] decrease muscle growth and even in a
[11:59] weight training context damage doesn't
[12:01] seem to be doing much good the study
[12:03] from domson colleagues argued that
[12:04] damage doesn't even correlate with
[12:06] hypertrophy over the long run as shown
[12:08] in the figure here early on in a
[12:09] training program you see a huge amount
[12:11] of damage this could be why you get so
[12:13] sore when starting a new routine and
[12:14] while there is an Associated early spike
[12:16] in muscle protein synthesis the vast
[12:18] majority of that synthesis is directed
[12:20] toward repairing damaged muscle tissue
[12:23] rather than building new muscle tissue
[12:25] from scratch and it's only after that
[12:27] damage decreases that muscle protein syn
[12:29] is is directed toward new muscle
[12:30] hypertrophy and while folks Playing
[12:32] devil's advocate could argue well
[12:34] studies show that Ecentric training
[12:35] causes more muscle damage and studies
[12:37] also show that Ecentric training causes
[12:39] more muscle growth I would simply
[12:41] respond that correlation doesn't imply
[12:43] causation and it seems more likely to me
[12:45] that the extra growth that you see from
[12:46] Ecentric overloading could simply be
[12:48] coming from the fact that you can simply
[12:50] overload the muscle more heavily during
[12:52] an Ecentric contraction causing more
[12:54] tension in the muscle now I should say
[12:56] that if we're being really honest we
[12:57] don't actually understand muscle damage
[12:59] all that well even the methods of Simply
[13:01] measuring muscle damage have been
[13:02] contested by prominent researchers so
[13:04] the bottom line is that any theory that
[13:05] uses muscle damage to explain muscle
[13:08] growth is speculative at best and
[13:10] unfeasible at worst but what about
[13:12] metabolic stress well metabolic stress
[13:14] refers to the accumulation of
[13:16] metabolites like lactate and hydrogen
[13:18] ions and the muscle hypoxia that often
[13:20] follows weight training and it's often
[13:22] associated with the massive skin tearing
[13:24] pumps that you get from high rep
[13:25] workouts so if muscle damage and it's
[13:27] ensuing soreness is unlikely to be
[13:29] driving muscle growth surely the pump
[13:31] and its Associated metabolic stress must
[13:33] be doing something I mean even Arnold
[13:35] seemed to recognize this the greatest
[13:37] feeling you can get in a gym or the most
[13:39] satisfying feeling you can get in the
[13:41] gym is the pump your muscles get a
[13:44] really tight feeling like your skin is
[13:47] going to explode any minute you know
[13:48] it's really tight it's like somebody
[13:49] blowing air into into your muscle it
[13:52] just blows up and it feels different it
[13:54] feels fantastic and well while the pump
[13:56] does feel good and certainly can make
[13:58] training more enjoy and perhaps even
[14:00] provide some feedback that you're
[14:01] actually hitting the muscle that you're
[14:02] trying to Target it most likely isn't
[14:05] driving hypertrophy because there are
[14:06] just too many examples of where the
[14:08] relationship between metabolic stress
[14:10] and muscle growth breaks down shorter
[14:12] rest periods cause more metabolic stress
[14:14] but significantly less muscle growth
[14:16] than longer rest periods note that
[14:18] there's a footnote in the description
[14:19] Box about this partial range of motion
[14:21] causes more metabolic stress but often
[14:23] less muscle growth in full range of
[14:24] motion training all the way to failure
[14:26] causes more metabolic stress but at best
[14:28] results in equal muscle growth to
[14:30] stopping a few reps shy of failure and
[14:31] Blood Flow Restriction Training causes
[14:33] tons of metabolic stress but doesn't
[14:35] enhance hypertrophy on its own and
[14:37] doesn't even work in conjunction with
[14:39] training unless the training methods are
[14:41] highly suboptimal and even in this case
[14:43] it still seems to point back to tension
[14:45] when I spoke with one of the authors of
[14:46] this popular Blood Flow Restriction
[14:47] study he pointed out that any benefit
[14:49] seems to be tension related would you
[14:52] argue that the impact of bfr essentially
[14:56] leads back to just creating more tension
[14:58] in the muscle like do you think it still
[14:59] goes back to tension yeah it's like it's
[15:01] just bfr is it's like cheating 20 reps
[15:05] extra in a sense it's the it's the same
[15:08] effect you just it just happens earlier
[15:10] so consensus is converging on tension
[15:12] and perhaps tension alone as being the
[15:14] primary driver of muscle growth and so
[15:16] it should be the primary goal of our
[15:18] training to maximize tension above
[15:20] anything else so how do we do that well
[15:23] the practical application is actually
[15:24] quite simple you need to apply
[15:26] Progressive tension increases to the
[15:28] MUSC itself this means we need to lift
[15:30] with good consistent technique while
[15:33] using the acute training variables and
[15:34] Progressive overload to push the level
[15:36] of intramuscular tension up over time
[15:39] also paying attention to things like the
[15:40] Mind muscle connection at least on
[15:42] certain exercises and Ecentric control
[15:45] should also help as those aspects of
[15:46] lifting have been shown to increase
[15:48] intramuscular
[15:51] [Music]
[15:53] tension okay so we know that mechanical
[15:55] tension is the main thing driving muscle
[15:57] growth but what happens next how do we
[15:59] get from a mechanical stimulus like
[16:01] tension to a biochemical signal that
[16:03] commands the muscle to grow well Dr
[16:05] tromlin explained this to me in terms of
[16:07] blocks of dominoes he said that when one
[16:09] thing gets activated it passes on the
[16:11] signal to the next thing and the next
[16:13] thing and so on but if you're smart you
[16:15] don't just build one chain of dominoes
[16:17] you build out all these side chains so
[16:18] that they fall in a bunch of different
[16:20] directions and it's the same thing with
[16:21] muscle growth there isn't just one
[16:23] pathway with one outcome but rather many
[16:25] different interconnected Pathways with
[16:27] many different Downstream effects
[16:28] effects so with that in mind let's start
[16:30] at the top all right so we lift a weight
[16:32] heavy enough that it creates active
[16:33] mechanical tension within the muscle
[16:35] this is called the stimulus the stimulus
[16:37] is sensed by mechan sensors which sort
[16:39] of feel that the muscle is being pulled
[16:41] into tension and pass that signal on now
[16:44] based on the latest research it isn't
[16:45] perfectly clear exactly which molecules
[16:47] are doing this sensing but the top
[16:49] candidates include camir which are
[16:51] collections of proteins that sit in the
[16:52] muscle fiber membrane and are
[16:54] responsible for holding muscle fibers
[16:55] together and transferring force between
[16:57] muscle fibers during contraction there's
[17:00] also Titan which as a fun fact is
[17:02] actually the largest protein we've ever
[17:04] discovered in humans and because it runs
[17:05] parallel to the muscle fiber itself
[17:07] could theoretically be responsible for
[17:09] sensing mechanical changes like
[17:10] stretching but probably only at long
[17:12] muscle lengths and then there's filamin
[17:14] which bind to the famous actin proteins
[17:16] that slide during contraction making
[17:18] them a really good candidate for sensing
[17:20] tension and for the record I read
[17:21] through the latest paper on all this
[17:22] sensing stuff from 2018 and I'll just
[17:25] say this area of research is not well
[17:27] understood yet to quote the author's
[17:28] directly conclusively identifying major
[17:31] hypertrophy stimuli and their sensors is
[17:33] one of the big remaining questions in
[17:34] exercise physiology still we can paint
[17:36] the rest of the picture with a broad
[17:38] brush for now from the mechanos sensors
[17:40] a signal gets sent to a beast mode
[17:41] molecule called mtor which is a major
[17:44] regulator of cellular growth in general
[17:46] not just in muscle tissue it's also
[17:48] implicated in many cancers because of
[17:49] its responsibility in making tissues
[17:51] bigger from there mtor goes to the
[17:53] nucleus and tells the DNA Machinery to
[17:55] produce a messenger RNA strand which you
[17:57] can think of as a set of blueprints for
[17:59] building new muscle those blueprints are
[18:00] sent to a ribosome which is like a
[18:02] muscle protein building Factory that
[18:04] manufactures a string of amino acids
[18:06] based on the blueprint from the MRNA in
[18:08] a process known as translation and this
[18:10] step is what we're actually talking
[18:11] about when we say muscle protein
[18:13] synthesis now through this translation
[18:15] process many different proteins will be
[18:16] synthesized some of which will be the
[18:18] big contractile proteins that make us
[18:20] more jacked others will be more
[18:21] ribosomal proteins or mtor proteins
[18:23] themselves so anabolic growth potential
[18:26] remains high in the future now if this
[18:28] rate of synthesis exceeds the rate of
[18:29] breakdown protein balance is said to be
[18:31] positive and in that case new
[18:33] contractile proteins are incorporated
[18:35] into muscle fibers resulting in what's
[18:37] called myofibrillar hypertrophy leading
[18:39] to increased muscle size overall but all
[18:42] of that is really just one string of
[18:43] dominoes there's also this other path
[18:45] that's triggered by amino acids in the
[18:46] protein we eat in this case amino acids
[18:48] are transported inside the cell and the
[18:50] amino acid Lucine also activates mtor
[18:53] now for the record we seem to need about
[18:55] 3 G of Lucine to stimulate mtor which
[18:57] can be found in about 20 to 20 G of high
[18:59] quality protein although some research
[19:01] has shown greater anabolic responses
[19:03] with higher protein doses so it may be
[19:05] possible to crank mtor activity higher
[19:07] with more Lucine but regardless it's
[19:09] important to realize that the
[19:10] stimulative impact of Lucine is much
[19:12] shorter than the stimulative impact of
[19:14] weight training and so for maximum mtor
[19:17] stimulation you need both training and
[19:19] Lucine with Lucine essentially
[19:21] complementing the stimulative effects of
[19:22] weightlifting then the other eight
[19:24] essential amino acids there's nine in
[19:26] total when you include Lucine make their
[19:28] way to the the ribosome where they're
[19:29] used as the fundamental building blocks
[19:31] for creating new muscle now another
[19:33] pathway that I'll briefly mention is
[19:34] that of testosterone now even though
[19:36] modifying testosterone within the
[19:37] natural range plays a relatively minor
[19:39] role in muscle growth when you inject
[19:41] highdose testosterone the hormone
[19:43] crosses the muscle cell membrane and
[19:45] either binds to an androgen receptor
[19:47] directly or is converted to DHT which
[19:50] then binds to the Androgen receptor and
[19:51] then that complex enters the nucleus and
[19:53] tells the DNA to start cranking out more
[19:55] blueprints turning up that muscle
[19:57] protein synthetic process even more now
[19:59] if I were actually discussing muscle
[20:01] growth with an expert there are a lot of
[20:02] other things I'd want to discuss I'd
[20:04] want to at least mention sarcoplasmic
[20:06] hypertrophy so far we've been focusing
[20:08] on myofibrillar hypertrophy so the
[20:10] growth of actual contractile tissue but
[20:12] there's some new solid evidence
[20:13] supporting so-called sarcoplasmic
[20:14] hypertrophy which is the growth of all
[20:16] the other stuff inside the muscle fiber
[20:18] like glycogen organel and other
[20:20] non-contractile proteins then I might
[20:22] speculate that higher rep and higher
[20:23] volume training might bias the muscle
[20:25] towards sarcoplasmic growth but then the
[20:27] expert depending on how open they are to
[20:29] guesswork might shut that down for
[20:31] lacking evidence I'd also definitely
[20:33] want to talk about myonuclear addition
[20:35] the idea that all this muscle protein
[20:36] synthetic stuff still seems to be
[20:38] limited by the number of nuclei or
[20:40] command centers that you have in your
[20:41] muscle cells to begin with and so when
[20:44] satellite cells that surround the muscle
[20:45] cell Like Satellites donate their nuclei
[20:48] that could theoretically allow the
[20:49] muscle cell to crank out more new muscle
[20:51] protein and build more muscle but then
[20:53] the expert might push back that that
[20:54] theory is actually pretty speculative
[20:56] and we can't even rightly assume that
[20:58] nuclei are in fact limiting factors for
[21:00] hypertrophy until we get more science in
[21:02] our hands and then a curious bystander
[21:04] might ask why does any of this matter
[21:05] anyway what's the point of this level of
[21:07] research maybe the expert would respond
[21:09] by saying something like knowledge
[21:10] having value for its own sake or maybe
[21:12] they'd point out a few of its many
[21:13] medical applications such as an
[21:15] understanding sarcopenia or muscular
[21:17] distrophy or maybe they'd say that
[21:18] they're trying to figure all this stuff
[21:19] out just in case there's a new pathway
[21:21] that can actually feedback into training
[21:23] recommendations or maybe we'll be able
[21:24] to use this research to develop an
[21:26] exercise pill someday that creates the
[21:28] same cellular effect is weight training
[21:30] without having to spend nearly as much
[21:31] time in the gym a sort of steroid
[21:33] without side effects that could start
[21:35] development 50 years down the road but
[21:37] since I'm getting well over my own head
[21:39] at this point I think I'm going to leave
[21:40] it there for this one if you guys made
[21:41] it this far please let me know by
[21:42] commenting I'm ready for level six and
[21:45] I'll see if I can make that happen in
[21:46] another video as new research comes in
[21:48] as always don't forget to leave me a
[21:49] thumbs up if you enjoyed the video
[21:50] subscribe if you haven't already and
[21:51] I'll see you guys all here in the next
[21:53] one