Basic Principles for Nutrition for Muscle Gain | Nutrition for Muscle Gain- Lecture 1

[00:00] [Music]

[00:05] hey folks

[00:06] dr mike isrtel here for renaissance

[00:09] periodization

[00:10] rp plus and rp university

[00:14] going to talk to you about muscle gain

[00:17] nutrition this is the

[00:20] first lecture in multiple lectures

[00:24] i think eight in a course dedicated

[00:27] designed exclusively to talk about

[00:28] nutrition

[00:29] for muscle gain not training for muscle

[00:32] gain

[00:32] not nutrition for fat loss not general

[00:35] nutrition

[00:36] nutrition just for muscle gain so it's

[00:38] super specific

[00:39] it's really up there in that course

[00:40] hierarchy to one of the more advanced

[00:42] courses

[00:43] it's not necessarily advanced because

[00:44] it's super difficult concepts

[00:46] but the thing about this course is that

[00:48] we're going to be relying on your

[00:50] knowledge of plenty of the basics now

[00:53] if you watch this lecture you know

[00:56] several

[00:56] months to years from when it was

[00:58] recorded and we already have the rpu

[01:00] architecture built in you probably won't

[01:03] get to this lecture or

[01:04] probably should sort of be wary about

[01:07] getting to it

[01:08] before you take the nutrition basics

[01:10] course at the very

[01:12] least just sort of know that this course

[01:15] is going to rely on those fundamental

[01:17] concepts and there's nothing super crazy

[01:18] we're teaching in that basic nutrition

[01:20] course

[01:20] you might have already enough knowledge

[01:21] without taking the course to get a lot

[01:23] out of this so

[01:24] this is not like a scare tactic or you

[01:26] have to do the basic nutrition course or

[01:28] else and you have to wait until

[01:29] we upload that course until you get to

[01:30] these it's not like that it's just

[01:32] ideally take the basic ignition course

[01:34] first

[01:35] or second in the second position next to

[01:37] ideal

[01:38] is coming in here with some pretty good

[01:39] nutritional knowledge the reason is

[01:41] we're going to talk about just nutrition

[01:43] for muscle gain we're already going to

[01:44] assume a bunch of stuff that you know

[01:46] pretty much every basic traditional

[01:47] concept we're not going to define

[01:48] calories here we're not going to define

[01:50] carbs proteins fats

[01:51] we're not going to talk about what the

[01:52] standard intakes of those are we're not

[01:54] going to describe meal timing

[01:56] in its sort of original form of like

[01:57] nutrient timing why

[01:59] when where how all that theory and

[02:01] basics of stuff you should already know

[02:03] if you know it this course is going to

[02:05] be super awesome if you don't

[02:06] some of the stuff could just be a little

[02:07] bit confusing so just a word to the wise

[02:10] uh make sure you you got

[02:11] most of your basic nutrition stuff

[02:13] together and then you'll get the most

[02:14] out of this course so nutrition for

[02:15] muscle gain

[02:16] what are we going to talk about today

[02:18] well we're going to talk about first

[02:19] about what muscle gain

[02:21] actually aims to do like what are we

[02:23] saying when we mean muscle gain and what

[02:25] is the actual result

[02:26] we're going to talk about the basic

[02:28] mechanisms of gaining like how

[02:30] actually muscle gain is put onto the

[02:31] body there's some interesting

[02:33] implications there we're going to talk

[02:35] about reasons why you would gain muscle

[02:37] or want to gain muscle

[02:38] and we're going to talk about benefits

[02:40] so if you're getting to this

[02:42] course not because you super want to

[02:44] gain muscle yourself but

[02:46] maybe you want to familiarize yourself

[02:48] with muscle gains maybe you coach

[02:49] clients that want to gain muscle and you

[02:50] want to do

[02:51] a good job with them and you yourself

[02:53] maybe are more into staying leaner and

[02:55] staying

[02:55] smaller and more athletic and maybe

[02:56] you've never really done dedicated

[02:58] muscle gain nutrition

[02:59] this could teach you some of the reasons

[03:01] and benefits that maybe you could say oh

[03:02] gee my other clients could really

[03:03] benefit from this and maybe i could even

[03:05] benefit

[03:06] from some muscle gain myself on the

[03:08] other side the next point we're going to

[03:10] talk about

[03:10] is trade-offs and downsides of muscle

[03:13] gains muscle gain is a good thing

[03:15] but there's no such thing as an

[03:16] infinitely good thing all good things

[03:18] eventually become neutral things and

[03:20] all neutral things eventually if you get

[03:22] more of that good thing become bad

[03:24] things so there's a way to get

[03:25] muscle gain that has some costs and

[03:27] downsides to it

[03:28] we're going to talk about the general

[03:30] nutritional approaches that we'll see

[03:31] unfolding

[03:32] in the next multiple lectures kind of

[03:34] paint a very broad

[03:36] brush around okay what is muscle gain

[03:38] nutrition really so kind of what we're

[03:40] expecting in the future for these

[03:41] um sorts of interventions and then we're

[03:43] going to talk about something really

[03:44] important and this again goes back to

[03:46] communicating things with your clients

[03:48] and with yourself

[03:49] on expectations and the typical time

[03:52] courses

[03:52] of muscle gain and how long you have to

[03:55] apply these nutritional strategies for

[03:57] we're going to talk about how muscle

[03:58] gain it doesn't take a day it doesn't

[03:59] take a week

[04:00] it doesn't even take a month it takes

[04:01] longer so we'll definitely have a lot to

[04:04] say they're very very important because

[04:05] like

[04:05] you know you could have all the things

[04:07] you're doing properly and muscle gain

[04:09] not do them long enough and it just

[04:10] won't be very productive for you

[04:13] and then we're going to talk about

[04:14] lastly what's ahead what kind of stuff

[04:15] we can look for

[04:16] in the upcoming lectures on this topic

[04:19] all right

[04:20] so without further ado

[04:23] next slide up is what muscle gain aims

[04:26] to do

[04:27] well pretty simple we're aiming to add

[04:30] the amount of skeletal muscle tissue you

[04:32] have

[04:32] now interestingly enough you have two

[04:34] other kinds of muscle tissue cardiac

[04:36] muscle which is your heart you don't

[04:37] necessarily want to make that bigger

[04:39] and smooth muscle which aligns all of

[04:41] your organs and your blood vessels and

[04:42] stuff like that a very different kind of

[04:44] muscle

[04:44] skeletal muscle tissues we're looking at

[04:46] and even clearly unless you want to look

[04:48] like me and have

[04:48] weird jaw things going on you probably

[04:51] want to add skeletal muscle

[04:52] you know below your face right and

[04:54] there's various other skeletal muscles

[04:55] you know you don't necessarily want like

[04:56] hypertrophied hands or something like

[04:58] that or

[04:59] really big tibialis anteriors so a lot

[05:01] of times it's

[05:02] skeletal muscles that are involved in

[05:04] either physique or in moving

[05:05] sort of a really big weights really big

[05:07] joints around right

[05:09] the way we're going to do this is by a

[05:11] couple of combinations of factors

[05:12] one is by making individual muscle cells

[05:15] bigger right so the muscle cell

[05:17] is literally just a cell in the body and

[05:20] it has contractile properties so it can

[05:21] contract its anchor two

[05:23] one part of a muscle or tendon is

[05:25] anchored to another one so when it

[05:26] contracts it brings

[05:27] uh those tissues closer together and

[05:29] when uh thousands of muscle cells all do

[05:31] that

[05:31] it brings the joints closer together or

[05:33] the bones of the joint and

[05:35] that's how movement happens right so we

[05:37] want to make individual cells bigger

[05:39] that's called technically hypertrophy

[05:41] that's how it occurs

[05:43] but in a sense we're also going to be

[05:45] adding cells not cells themselves with

[05:47] all of the

[05:48] components not independent cells that

[05:50] have their own membrane

[05:52] but we're taking cell nuclei that sit

[05:55] dormally outside of muscle fibers

[05:57] called satellite cells and they're

[05:59] literally just the nuclei the control

[06:01] center of the cells

[06:02] and they just sit there and they have

[06:03] the little membrane and they don't

[06:04] really do a whole lot right

[06:06] um so they're kind of senescent right

[06:08] they're kind of just like

[06:09] sort of a half asleep and they don't

[06:12] produce any force for contraction or

[06:13] anything like that

[06:14] but when muscles get big enough right

[06:17] they enter what's called their

[06:18] myonuclear domain ceiling so when your

[06:20] cells

[06:20] you got the nucleus and you got your

[06:22] cell and all the muscle contractile

[06:23] proteins around that that actually make

[06:25] and contract

[06:26] when the muscle cell gets big enough the

[06:28] nucleus

[06:29] gets far enough away from the very ends

[06:31] of it to where it can't

[06:33] um basically control the cell and

[06:36] support the cell's function

[06:38] in a timely manner it's almost like

[06:40] having

[06:41] you know like a like a galactic empire

[06:44] but you don't have light speed travel

[06:46] so you're like okay my empire is you

[06:48] know it's like a million light years

[06:50] across and someone's like okay so what

[06:51] if there's a revolution at the

[06:53] star system all the way at the end

[06:54] you're like oh you know well it's going

[06:56] to take us a hundred million years to

[06:58] get over there even at light speed we

[06:59] can't even go that fast

[07:01] so the question is like how in control

[07:03] are you of that you know that could

[07:04] there could be a

[07:05] an empire that takes control of half

[07:07] your star systems you wouldn't even find

[07:08] out about it

[07:09] until hundreds of millions of years ago

[07:11] does that make sense so it's kind of

[07:12] like

[07:12] if your nucleus is stays a certain size

[07:14] i don't know nucleus nuclei don't really

[07:16] grow

[07:16] if the muscle cell gets big enough it

[07:18] stops being able to be properly

[07:19] controlled which really would

[07:20] potentially lead

[07:21] to poor repair poor function and all

[07:23] this other bad stuff so what happens is

[07:25] when your muscle cells get big enough

[07:27] the satellite cell nuclei are pushed

[07:29] into the muscle cell

[07:30] so you're technically not adding cells

[07:32] but you're adding nuclei

[07:33] it gets pushed in and all of a sudden

[07:35] this nucleus now controls this region of

[07:37] the cell

[07:37] so now that part can get bigger bigger

[07:39] bigger and so on so that's called

[07:41] um you know satellite cell integration

[07:44] and that's when those satellite cells or

[07:45] kind of dormant cells around the muscle

[07:47] cell come in only every now and again

[07:48] when they're needed

[07:49] as a part of the long-term training

[07:51] process so not only are muscle cells

[07:53] getting bigger

[07:53] but they're importing nuclei in order to

[07:55] make that process efficient

[07:57] and effective and sort of continually uh

[08:00] uh

[08:00] you know on track i will say this

[08:03] probably one of the genetic limiting

[08:04] factors and how big you can ever get

[08:07] uh is determined by how many satellite

[08:08] cells you have that are dormant okay

[08:10] once you run out of satellite cells to

[08:12] integrate once you get to a very low

[08:13] number

[08:14] gee you know you hit your myonuclear

[08:15] domain ceiling the amount of cell volume

[08:17] you can control

[08:18] and there's just not really anything to

[08:20] do after that your muscles probably just

[08:22] won't get any bigger

[08:23] so that's a really interesting factor so

[08:25] why is that guy training for 10 years

[08:26] he's like 280 pounds and why is that

[08:28] training for 10 years he's 180 pounds

[08:30] well it might come down to a variety of

[08:31] factors

[08:32] including um the fact that that person

[08:34] just had more satellite cells a bigger

[08:35] satellite cell pool so it's called so

[08:38] when you read the research articles

[08:39] that's what they're talking about

[08:40] right all right really to be super clear

[08:43] because this is a really common

[08:44] misconception most of you folks come in

[08:46] here

[08:47] have probably seen this somewhere else

[08:48] um

[08:49] [Music]

[08:50] you don't turn um

[08:54] this actually uh unfortunately there's a

[08:57] typo

[08:58] here on your slide so hopefully i'll fix

[09:00] it by the time we get it up but

[09:01] um you don't

[09:05] turn uh fat into muscle that's not what

[09:08] happens

[09:09] how do people come up with a notion well

[09:11] they see someone who's like you know

[09:12] like have a very decent level of body

[09:14] fat and sort of untrained

[09:15] and that person starts lifting weights

[09:17] and you know does it for a year or two

[09:19] and then

[09:20] they see that the the third party like

[09:22] at a high school graduation or something

[09:24] or like

[09:24] like a reunion or something and all of a

[09:26] sudden you know they they weighed 180

[09:28] before but except with you know 25

[09:30] body fat and now that we went 80 with 10

[09:32] body fat

[09:33] years later and that person goes oh my

[09:35] god like they turned all their muscle

[09:36] uh or their fat into muscle well like

[09:39] that doesn't make any sense because

[09:40] they're completely different tissues

[09:42] right um different tissues are

[09:44] structured

[09:45] entirely differently and that's not

[09:46] actually what happens in the body

[09:48] you can no more turn fat into muscle

[09:51] then you can turn your liver into your

[09:52] kidneys it's too literally different

[09:54] types of cells

[09:54] you know you don't turn your brain in a

[09:56] bone or the other way around

[09:58] right that that's really really

[09:59] 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

[1:00:00] two pounds of muscle in two weeks which

[1:00:02] would be unbelievable

[1:00:04] you know let's say they do that um what

[1:00:06] does two pounds of muscle look like on a

[1:00:08] human

[1:00:09] on a human body you like

[1:00:12] if you're like a really good eye for

[1:00:14] stuff you'll be able to tell but nobody

[1:00:16] else will

[1:00:16] it's barely anything so a lot of people

[1:00:19] will say

[1:00:20] hey listen i'm doing all the stuff right

[1:00:22] and i'm consistent

[1:00:23] every week i'm putting it in you say

[1:00:26] well how long are your muscle

[1:00:28] gain phases how long at a time are you

[1:00:30] trying to gain muscle and eating hyper

[1:00:31] calorically and then say

[1:00:32] you're like two or three weeks at a time

[1:00:34] and then i start to feel a fluffier and

[1:00:35] i do a cutting phase

[1:00:36] wrong wrong wrong real bad idea it's

[1:00:39] just not going to accrue a lot of muscle

[1:00:40] over time for at least those two

[1:00:42] reasons so those that's too short so

[1:00:46] what are the typical time courses

[1:00:47] right and it seems like growing muscle

[1:00:50] is more complex

[1:00:51] right than it originally might look like

[1:00:54] so it's more like adding a skyscraper

[1:00:55] floor than adding

[1:00:56] santo sand pile it's a little bit of an

[1:00:58] endeavor that takes some time

[1:00:59] right there are some direct studies

[1:01:03] that show that months into a training

[1:01:06] program

[1:01:07] the kind of growth that happens is

[1:01:09] mostly your only preparatory growth

[1:01:11] like you get growth of the connective

[1:01:12] tissues that sort of form the

[1:01:14] contractile elements of muscle

[1:01:16] uh of of muscle tissue but maybe not

[1:01:19] much of the contractile tissues

[1:01:20] themselves

[1:01:21] right that's kind of strange well it's a

[1:01:24] big part of the process that it takes a

[1:01:26] really long time

[1:01:27] you have to sort of build the

[1:01:28] architecture build a skeleton of the

[1:01:30] skyscraper and then fill it in with

[1:01:31] floors

[1:01:32] same idea seems to apply with muscle

[1:01:33] growth right now that doesn't mean

[1:01:36] that you don't get any noticeable gains

[1:01:38] you get uh sarcoplasm expands you get

[1:01:40] more fluid in the muscle cell

[1:01:42] so on and so forth so there's still

[1:01:43] noticeable gains you still look bigger

[1:01:45] but they might not be permanent gains or

[1:01:47] even semi-permanent gains

[1:01:49] like if you stop training two months

[1:01:50] into starting training and you put on

[1:01:52] like four pounds of muscle

[1:01:53] after two months you might lose four

[1:01:55] pounds and then it's like you never even

[1:01:56] gained them to begin with it's not like

[1:01:57] two weeks later you can

[1:01:59] pump up again and look the same no it's

[1:02:00] just you have to regain all that muscle

[1:02:02] because no true contractile tissue was

[1:02:03] ever even really put down in a large

[1:02:05] number was a lot of was preparatory

[1:02:06] growth

[1:02:07] nervous system changed but not a whole

[1:02:09] lot happened in your actual contractile

[1:02:11] tissue construction

[1:02:12] right what are we going to take away

[1:02:14] from this practically well

[1:02:16] less than a month of gaining probably

[1:02:19] just won't stick around

[1:02:21] not the best use of your time a month of

[1:02:24] gaining

[1:02:25] is kind of a good analogy to that is

[1:02:27] taking a five minute nap

[1:02:30] what the hell are you doing a five

[1:02:31] minute nap

[1:02:33] what's a preparatory phase in a nap

[1:02:36] well the actual sleep is the muscle

[1:02:38] contraction phase right

[1:02:39] or contractile protein construction

[1:02:41] phase that's real skyscraper growth

[1:02:43] that's real floor addition

[1:02:44] actual sleep but naps aren't all actual

[1:02:47] sleep right

[1:02:48] you lay down to go to sleep and

[1:02:52] what happens you don't sleep right away

[1:02:55] unless you're some kind of robot

[1:02:56] it takes you anywhere from you know if

[1:02:59] you're really tired and

[1:03:01] super need an app it could take you

[1:03:02] seconds but a lot of times it takes you

[1:03:04] know

[1:03:04] minutes minutes to really get to going

[1:03:06] to sleep sometimes it can take you

[1:03:08] longer

[1:03:09] if you get someone to take a five minute

[1:03:11] nap they might lay down

[1:03:13] when the timer starts and they sort of

[1:03:14] scroll through instagram a little bit

[1:03:15] like oh i gotta reply to brandon

[1:03:17] i'm gonna put the phone down it's

[1:03:18] already been minute and a half

[1:03:22] i wonder what my tax season is gonna do

[1:03:24] and

[1:03:25] you know do i really am i really a good

[1:03:27] person or just bullshitting myself my

[1:03:29] whole life

[1:03:30] i wonder and then and then it's three

[1:03:32] minutes and 55 seconds and you finally

[1:03:33] fall asleep and then one in

[1:03:34] one minute and five seconds later you

[1:03:36] wake up and you're like it's been five

[1:03:37] minutes you're like

[1:03:38] fuck this is bullshit right so all

[1:03:42] that's about all that stuff all the

[1:03:43] thoughts about your taxes and whether or

[1:03:44] not you're a good person right pay your

[1:03:46] taxes and you'll be a good person

[1:03:47] um all that stuff is preparatory to the

[1:03:50] sleep process

[1:03:52] nobody just like goes like this and just

[1:03:54] falls asleep right like unless there's

[1:03:55] one uncle you see on thanksgiving that

[1:03:57] does that every year

[1:03:58] right it's really rare to just hate it

[1:04:01] right so that preparatory stuff is

[1:04:03] important but it comes sandwiched with

[1:04:05] the nap

[1:04:06] so a five minute nap is almost the same

[1:04:08] thing as a month of trying to gain it's

[1:04:10] like you're just getting into things

[1:04:12] stuff finally starting to happen you're

[1:04:13] like cut

[1:04:15] we didn't get hardly anything done right

[1:04:16] how restful are you after a minute of

[1:04:18] sleep it's barely anything

[1:04:20] right another factor on the other end

[1:04:23] uh well actually yeah so another fact so

[1:04:26] so a month minimum

[1:04:27] and then what about is there such a

[1:04:28] thing as gaining too long on a certain

[1:04:30] period

[1:04:31] of consistent gaining right dedicated

[1:04:33] gaining if you gain steadily for more

[1:04:34] than six months in many cases

[1:04:36] uh especially if you're not just a sort

[1:04:38] of a a true noob

[1:04:40] you might need a break from the fatigue

[1:04:42] of high training volumes

[1:04:43] to actually sort of get your stuff

[1:04:45] together and you might need to

[1:04:47] take a break from the high fat gain and

[1:04:48] we'll talk all about the stuff later in

[1:04:50] the actual parts of the course

[1:04:52] but essentially if

[1:04:55] you know we do use the nap analogy uh

[1:04:57] six months

[1:04:58] plus of gaining is like taking an app

[1:05:00] that's like three hours long or more

[1:05:02] or like even an hour 50 long or more

[1:05:05] like

[1:05:05] after you go through one rem cycle it's

[1:05:08] a good nap

[1:05:09] you're pretty good to wake up ideally

[1:05:11] like a 20 30 minute app is even better

[1:05:12] so you're not going to

[1:05:13] ever run to rem sleep but one run cycle

[1:05:17] in you could wake up and be pretty

[1:05:18] productive

[1:05:18] but if you wake yourself up in the

[1:05:20] middle of a nap like hours into the nap

[1:05:22] boy that's not really a nap anymore

[1:05:24] that's kind of like a whole night's

[1:05:25] sleep and it might

[1:05:26] disrupt your night's sleep later you

[1:05:28] might actually wake up groggy and all

[1:05:29] this other bad stuff

[1:05:30] so it's a good thing naps right and

[1:05:33] muscle growth is a good thing

[1:05:34] but there's too much of a good thing as

[1:05:36] well and you need breaks from various

[1:05:37] things

[1:05:38] to let things re-sensitize resettle so

[1:05:39] you can have productive runs at them

[1:05:41] again

[1:05:42] so one month or less of gaining probably

[1:05:44] not the best idea

[1:05:46] six months of steady gaining or more

[1:05:47] probably not the best idea

[1:05:49] why are we discussing this so early i

[1:05:51] mean we're going to have a whole

[1:05:53] lecture in part dedicated to uh

[1:05:56] the exactitudes of why and how these

[1:05:59] time courses are

[1:06:00] are extend why are we talking about it

[1:06:03] now here's why

[1:06:04] because you folks are getting introduced

[1:06:06] to this course we want to know what

[1:06:07] you're getting yourself into

[1:06:09] right if you're embarking on muscle

[1:06:11] growth if you've got clients embark on a

[1:06:12] muscle growth they say

[1:06:13] i want to put on muscle one month six

[1:06:16] months

[1:06:17] you gotta communicate to them like look

[1:06:19] you're signing up for

[1:06:21] a commitment it could be three or four

[1:06:24] months of

[1:06:25] dedicated hypercaloric eating and high

[1:06:27] volume training

[1:06:28] you don't stop earlier and you don't go

[1:06:30] for longer

[1:06:32] it's a big switch so you know these time

[1:06:34] courses so you can plan better

[1:06:36] kind of know what you're getting

[1:06:37] yourself into

[1:06:40] final slide what's ahead what are we

[1:06:43] going to talk about in the various

[1:06:44] concepts various lectures of this course

[1:06:46] well

[1:06:47] we're going to talk about getting into

[1:06:48] the into the in the weeds

[1:06:50] the first section after this the next

[1:06:52] lecture is going to be calories and

[1:06:53] macros for muscle gain okay we want to

[1:06:55] gain muscle

[1:06:56] how many calories should we eat how many

[1:06:57] macros should we eat proteins carbs fats

[1:07:00] then we're going to have another lecture

[1:07:01] about timing food composition and

[1:07:02] supplements for muscle gain very

[1:07:04] important stuff

[1:07:05] then we're going to have a lecture about

[1:07:07] the ranges and duration for weight gain

[1:07:09] we say keep seeing weight gain muscle

[1:07:10] gain weight gain muscle again

[1:07:11] how much weight are we talking about we

[1:07:12] talk about five pounds a week we talk

[1:07:14] about point one pounds a week and how

[1:07:16] long we're beginning with you know we

[1:07:17] said it's between a month and six months

[1:07:18] but that's a hell of a window

[1:07:20] maybe we can get a more precise figure

[1:07:21] and talk about why

[1:07:23] and how that would change based on

[1:07:24] certain conditions right

[1:07:27] measuring progress when we talk about

[1:07:29] muscle gain talk about strength gain

[1:07:30] how do we know if we're doing a good job

[1:07:32] you know um in real life

[1:07:34] you apply all of these strategies you're

[1:07:35] going to learn here and then

[1:07:37] question my question my question mark

[1:07:38] you gain muscle well those question

[1:07:40] marks are the progress that you're

[1:07:42] actually measuring

[1:07:43] because you apply them and then you see

[1:07:44] if it's working we'll teach you how to

[1:07:46] see if it's working and if it's not and

[1:07:47] potentially if it's not working super

[1:07:49] well

[1:07:49] maybe you can change something in your

[1:07:50] game and if it's working well don't

[1:07:52] touch a thing right or don't touch

[1:07:54] anything major

[1:07:55] after that we're going to talk about

[1:07:56] muscle gain periodization

[1:07:58] right because there's a grander scope of

[1:08:00] muscle gain we've alluded to it already

[1:08:02] a little bit like you can't gain muscle

[1:08:03] forever your body needs a break

[1:08:04] we're going to see how that opens up

[1:08:05] into a very predictable periodized

[1:08:08] structure

[1:08:08] for phases of muscle gain maybe some fat

[1:08:10] loss maybe some maintenance

[1:08:11] we'll talk about all that after that

[1:08:14] we're going to talk about we're going to

[1:08:15] do a lecture of adjusting calories and

[1:08:16] macrons

[1:08:17] when gains are not coming right so when

[1:08:19] your gains are coming good and you're

[1:08:20] doing sweet

[1:08:21] you just keep doing what you're doing

[1:08:22] right but what if you're not getting

[1:08:24] fast enough what if you're gaining too

[1:08:25] fast and getting super fat

[1:08:26] how do you adjust your calories how to

[1:08:27] adjust your macros to get you back into

[1:08:29] that sort of fine band

[1:08:30] of really good gains really important

[1:08:32] question after that we're talking about

[1:08:34] adjusting timing food composition of

[1:08:35] supplements when the gain is not coming

[1:08:37] because

[1:08:37] we can tweak those other factors to make

[1:08:39] our gains better make them faster

[1:08:41] make them slower and less fat prone so

[1:08:43] on and so forth

[1:08:44] lastly our last lecture myths

[1:08:47] misconception misconception

[1:08:49] misconceptions that's really tough to

[1:08:51] say myths misconceptions

[1:08:53] and special circumstances in muscle gain

[1:08:55] what if i'm playing another sport how

[1:08:56] does muscle gain work is there a right

[1:08:58] time or is there a wrong time

[1:08:59] and then we're going to talk about

[1:09:00] various misconceptions that folks have

[1:09:02] lean gains myth all that stuff we're

[1:09:04] going to cover so one two three four

[1:09:06] five six seven eight holy crap that's

[1:09:09] like eight slide eight eight courses we

[1:09:11] got

[1:09:11] eight lectures or something that's

[1:09:12] pretty crazy good stuff

[1:09:14] folks that's all i have for you today

[1:09:17] we'll see you

[1:09:18] next time calories and macros

[1:09:21] for muscle gain