How To Build Maximum Muscle (Explained In 5 Levels)

Explaining how you can build muscle in five amounts of growing complexity.

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Within this video I am explaining muscle building workouts in five amounts of growing difficulty from Noob to Pro. The very first level covers the fundamentals: you have to lift and eat protein. Level 2 goes one layer much deeper covering progressive overload and daily protein intake (just how much protein each day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 will get more granular, describing precisely what causes muscle growth via a critical look at the 3-factor model (mechanical tension, muscle damage and metabolic stress). About this level, we address questions like “what role does soreness play in hypertrophy?” and “just how much may be the pump driving muscle growth?” Level 5 is really a deep dive in to the biochemistry of muscle growth: the physiological impacts of hysteria, proteins (leucine, EAAs) and testosterone.

:00 – Presenting the amount

:30 – Level 1: Noob

1:25 – Level 2: Novice

4:23 – Level 3: Average

10:03 – Level 4: Elite

15:50 – Level 5: Pro

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References:

Total Daily Protein Target:

https://pubmed.ncbi.nlm.nih.gov/28698222/

https://world wide web.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

Training Volume:

https://world wide web.strongerbyscience.com/the-new-approach-to-training-volume/

Training Intensity:

https://pubmed.ncbi.nlm.nih.gov/29564973/

Training Frequency:

https://pubmed.ncbi.nlm.nih.gov/30558493/

Rest Periods: https://world wide web.youtube.com/watch?v=NR94rNsArv0

Tempo: https://world wide web.youtube.com/watch?v=TQxMvpe2lQ8

Intensity Techniques: https://world wide web.youtube.com/watch?v=Ri0v5-osLCQ

Mechanisms of Muscle Hypertrophy:

https://pubmed.ncbi.nlm.nih.gov/20847704/

Muscle Damage:

https://pubmed.ncbi.nlm.nih.gov/30335577/

https://pubmed.ncbi.nlm.nih.gov/29282529/

*Footnote on Metabolic Stress:

As I personally think it can make probably the most sense, it really is not perfectly obvious if shorter rest periods do actually increase metabolic stress when compared with longer rest periods. For instance, this research (https://sites.kowsarpub.com/asjsm/articles/57500.html) discovered that bloodstream lactate levels elevated similarly throughout a full-workout when resting either 30, 60, or 120 seconds between sets. Still, because this study only measured lactate levels and never H+, hypoxia, phosphate, etc. I believe the idea that shorter rest periods would result in more metabolic stress (via elevated fatigue) is nevertheless an acceptable assumption even without the direct empirical data.

*Footnote on BFR:

Some might reason that BFR does really enhance muscle hypertrophy, however, in the event that effect exists, metabolic stress has not been proven is the primary causative factor. Plus, BFR only appears to enhance hypertrophy when the training techniques are suboptimal (both light weights and from failure).

Bloodstream Flow Restriction:

https://pubmed.ncbi.nlm.nih.gov/30694972/

Costameres:

https://pubmed.ncbi.nlm.nih.gov/12556452/

Titin:

https://pdb101.rcsb.org/motm/185

Filamins:

https://world wide web.mdpi.com/2411-5142/1/1/90

Hypertrophy Stimuli and Sensors:

https://pubmed.ncbi.nlm.nih.gov/30335577/

mTOR:

https://world wide web.rcsb.org/3d-view/5FLC

Sarcoplasmic Hypertrophy:

https://world wide web.strongerbyscience.com/sarcoplasmic-versus-myofibrillar-hypertrophy

This video was inspired through the “5 Levels” series around the funnel Wired: https://world wide web.youtube.com/funnel/UCftwRNsjfRo08xYE31tkiyw

Music:

Bankrupt Beats:

https://world wide web.youtube.com/funnel/UCr4OlbPX24EjWIniK7tj0VA

Compiled by me

Edited by me

Filmed by Daniel Cooper, Stephanie Buttermore and me

Special thank you for Jorn Trommelen, Andrew Vigotsky and Eric Helms for his or her assistance with a few of the topics covered!

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Disclaimers: Shaun Nippard isn’t a physician or your personal doctor. Always see a physician before beginning any workout program. Utilization of this post is strictly at the own risk. Shaun Nippard won’t assume any liability for direct or indirect losses or damages that could derive from using information found in this video including although not restricted to economic loss, injuries, illness or dying.

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