Building Muscles - Men or Women

[smoursy94]

i love how short and to the point these videos are(:

[BodyPerformanceTV]

@smoursy94 I also have a BlogTalkRadio com show. You can listen there or on iTunes. Search Steve Turano. Recent shows can also be heard on my site home page at the bottom once they upload. You can also listen to archived shows of my Tampa radio show at GreatFatLossPill com. Click on the On The Air tab at the top. ~Steve

[murcie888]

What about eating? If one is training intensely and still not gaining wouldn't you say it's a matter of eating more? One cannot gain weight without a caloric surplus.

[BodyPerformanceTV]

@murcie888 A calorie surplus is needed but nothing more than a few 100 calories. Certainly nothing like the amounts magazines and supplements companies want you to believe.

[clotheschair]

Hey steve iv been watching your videos lately and taking some notes. iv been eating healthy , meals are smaller and walking 2 miles 6 days out of the week wanna know is there anything else i should do to stay healthier and keep my body at a normal pace lemme know when you can

[BodyPerformanceTV]

@clotheschair I answered your question on my 7-1-10 BlogTalkRadio com show. You can listen there or on iTunes. Search Steve Turano. Recent shows can be heard on my site home page at the bottom once they upload. I also host a Sat. morning radio show from 9-10 am EST on 1340 am Tan Talk radio. Call in & ask me your weight loss & fitness questions. 1-866-826-1340 tantalk1340 com. I also upload it to iTunes. You can also listen at GreatFatLossPill com. Click on the On The Air tab at the top.

[metal4life543]

sometimes when im benching i like to do a very low amount of reps usually around 4 or 5. when i do these i exhaust my muscles but dont really feel any burn as you would feel with 8-10 reps. is it still helping me or should i just stick to a slightly lighter weight for 8-10 reps.

[PhattHacker93]

ive only been lifting a week and can already see the difference. . . Only just found this though but was what I was doing! :)

[buildmusclequickly]

Im Glad I watched your video ! So much learning thanks :) Please take a look at my videos :)

[SpartanLife1821]

too many ladies i see at the gym dont understand this concept and are lifting the pink one pound reps and going for infinite reps. Honestly ive always thought if you got a workout with a one pound weight you should be in the hospital or a rehab center lol.

[TimpBizkit]

@SpartanLife1821 lol you'd get more 'weight training' from cardio than that, or going down to the pub and bicep curling your pint glass

[TheAtomicDon]

I lifted a 75lb. curlbar today with ease! I did 10 reps pretty easily and was surprised on how "light" it felt. I thought, "Holy Shit!" I'm getting stronger every day! You've just got to stick with it!

[dxvanedf3]

ggg

[TheAtomicDon]

I used to be heavy. I'm now 156 - 160 lbs.. I'm 5' 9". I just got done lifting for 40min. working my huge arms! My biceps are 15" and my forearms are 12.5". I've got a 31 " waist and my chest around the nips is 38". I've got no idea on measurements for height and weight but when I was younger(and heavier) my arms were Mike Tyson big (16.5") but they were fatter. I'm now stronger with smaller arms! More muscle! For my height and weight it seems that my arms are a little above normal. HUGE!

[brushfour]

You sound like you're in very good shape Atomic. Good strong muscles, good cardio conditioning. 31' waist, 15 in. arms...156-160 lbs. A lean solid middleweight. Sometime you should get your bodyfat measured; either DEXA scan or Hydrostatic underwater measurement.

[TheAtomicDon]

Brush,

Hey thanks! And to think 3 years ago I was a smoker and over 200lbs. Yeah, I forgot to mention that. I smoked a pack a day for about 15 years! You've been in great shape for what? The last 20 years or something?I've been thinking about getting my body fat % but... haven't gotten around to it. I ran a mile the other day in 6m 50sec and as you know, I'm a cyclist. I'm riding in the winter to work. I rode today with a few inches of snow on the ground and it was fun as hell! Take care!

[brushfour]

Nice stuff Atomic! Changing the direction of your "ship" in life ain't easy. Most talk about it,...but don't really do anything about it. You did. That means a lot. It's speaks to your character. LOL...you ride your bicycle to work in the winter in Buffalo...lol...you-are-a-madm­an!!!

[TheAtomicDon]

Thank you!

[brushfour]

eseskandulus you can look at many of Steve's videos. You can also go to the BodyPerformance website and join up for a few months depending on how much you want to learn. Let Steve guide you for several months and the cost of the lessons will more then pay for themselves. You'll save more money on food costs alone then you'll spend on the monthly fee. He'll get you down to 145 lbs. again, but this time you'll be stronger, leaner, look better and in much better overall health. The choice is yours.

[eseskandulus]

hello im new to this im 28 im 5'7" this is the frist time i have been over 175 pounds i useally weighted about 145 to 150 an never passed that i have had alot of time on my hands an sarted to work out but cant seen to lose the weight i really never had to work out or realli tryed cause i never really had to i guess i stayed busy through the day i was wondering how i should eat and what should in do i can see an feel the effect on my body can u help me please?

[brushfour]

Who's obese? I've VERY lean. 5,11", 181 lbs. 30.5 inche waist. Your post workout meal should be high carb...particularly some simple carb or a little bit of sugar. This is for a post workout meal after an INTENSE workout. Protein bars and powders just needlessly add calories to your diet. Lots of fat muscular people in the gym. Large supplementation of protein isn't helping that at all.

[brushfour]

If they're taking post workout protein shakes,..then that is NOT what they need or what their muscles need. I belonged to a dungeon type gym when I was in Highschool. Some of the strongest lifters around...and one or two of the strongest on a national and world level worked out at that hole in the wall. (Two man deadlift world record). Some good regional bodybuilders too. There was also a Boxing program. NOBODY consumed post workout protein shakes...nobody. It's a new fad. It doesn't " work."

[Schirmers]

works for me sir

[brushfour]

I WISH added protein was the answer to more muscle growth. It takes guts to continually challenge yourself with that heavy squat bar; espcially if it's a new weight. Some days it's hard to take on those big Iron sets. If adding a couple scoops of Whey or taking in protein bars made a difference, I'd go back to doing it! I've worked out over the years using several different daily protein intakes: High, Medium,.and Low. Strength levels were the same but LOWER protein has reduced my bodyfat some.

[brushfour]

Shirmers, I think people are getting more then 50g of protein daily no matter what they do. There's protein in just about everything you eat. If the average person eats 2000 calories a day of a reasonalby healthy diet, 25% of that AT LEAST is going to be made of protein by proxy. That's 500 calories of protein or 125 g. On weekends when you eat more or on Cheat days your protein will probably go to150g or 175g depending on how much you eat. That's all MORE then enough protein for muscle repair.

[justiceleague3000]

WOW! You should take your shirt off more often! Also, show us your musclebuns!! Yum!

[brushfour]

To change up your workout you change reps for awhile. Instead of always doing 6-8 reps, move it up to 12-15 reps for 4-6 weeks. You'll use less weight and the reps will be a little more continues without pause..sort of, but you'll work some of the endurance part of your muscle. If you're presently doing 12-15 reps, then increase the weight and move the reps down to 6-8 for 4-6 weeks. You can also change exercises for each bodypart; bent over rows instead of pull downs, fly's for incline...etc.

[brushfour]

Joe, you're not confusing the muscle when you change up, you're just putting stress on another part of the muscle while giving the first part sort of a break. For instance, if you changed up running ---- to ---- sprinting every 4-6 weeks, you would be moving the stress from predominantely red slow twitch muscle fibers, to the larger white fast twitch muscle fibers. Your muscle aren't confused, they're putting the workload on the muscle fiber that was designed to handle that type of activity.

[joetheazl]

i have a problem about chaning resistance training... when its the time to adapt/change yor weight exercises because that particular muscle becomes familiar to that certain exercise after like 4-6 weeks i heard, how do i change my exercises into a new different exercise or "confuse" my muscles? thanks, joe

[brushfour]

THAT is a good point!!!! Boy, if they're comparing their gains to like...Jay Cutler, then NO wonder they feel that way. I'm not sure how or when an individual concludes that THEY have fallen into this misty undefined category known as "The Hard Gainer" group? What's the criteria? What if a certain amount of the MASS gained by the "Easy Gainer," was in fact bodyfat. Maybe Hard gainers are gaining at the same rate but are leaner in terms of bodyfat and feel they've gained less overall body mass.

[Schirmers]

whatever dude the millions of people taking post workout shakes arent all wrong, you keep eating 60gram of protein a day and ill keep what im doing cuz it works

[TheAtomicDon]

Ha, ha, ha, ha, ha!!!! "Millions of people... aren't all wrong". Right! That could never happen.

[Schirmers]

whatever dude youre a fucking faggot your so cool talking shit about my videos.

fuck off

[TheAtomicDon]

Whaah!!!! You hurt my feelings, Post Workout Shake Man!

[TheAtomicDon]

Grammar!

[Schirmers]

i hope your obesity kills you in the near future

[brushfour]

You're saying that hardgainers are not gaining because they're constantly in a state of extreme caloric deficit? 1000, 1200 calories less then they're burning daily? You're suggesting that their calories are so low that they're in fact catabolizing muscle as they try to put it on? That would have to go on for years. I've seen and known lots of lifters and NEVER have I met the lifter that's eating too few calories EVERY DAY. Hardgainers are not lifting correctly. Under-challenged or overtrained.

[BodyPerformanceTV]

Brush - I beleive most guys "think" they're hard gainers because of the crap they see in magazines. They actually think the PROS in magazines are some how doing something majically different when they workout to get all those muscles. Guys don't realize gaining visible muscle is a slow process when done naturally. Then the "inexperienced" want to explain hard gaining to us by coming up with artificial reasons. Bad protein, Not enough protein, eating times, reps, fluids, farting, etc.

[disizdalife]

for TRUE hardgainers NUTRITION is key. Well, it's key 4 any1 4 that matter but he's talking about hardgainers here. U can lift all day & increase intensity, frequency, etc, but if u dont fuel the muscle they wont grow. And most hardgainers THINK they r eating a lot when they r not eating enuf. Also, usually hardgainers have problems ABSORBING all the calories they eat. They MAY eat right but they r not getting everything they should be out of the food. Theres fixes 4 this but not enuf space here

[BodyPerformanceTV]

That's not what I'm saying. Gaining has very little to do with eating. It has to do with HOW YOU LIFT. Meaning how often, how smart, and how intensely.

[disizdalife]

I know that's not what you're saying...that's the problem. To say that gaining has very little to do with eating is ludicrous. Eating has AT LEAST 50% to do with gaining. Some1 can follow every single step of your lifting program (if you have 1) but if they're 6'0 155lbs, they're not going to gain an ounce if they're eating 1500 calories a day. Your specialty may not be nutrition so u want to focus on training which is fine, but 2 dismiss it's importance is totally unscientific and unrealistic.

[Soul0605]

I lift weights until i struggle and cant continue and the next day i will be sour but i will see improvements

[BodyPerformanceTV]

That's how it's done.

[zyrstn]

you speak great volumes of info..within 2 min. thanks steve

[BodyPerformanceTV]

Thank you! Please tell a friend.

[brushfour]

Actually it might be more like 60-80 calories per day. It's a little extra room for protein calories. Your body can only add muscle so fast, and it will only take so much protein to build that relatively small amount of muscle each week. But you can create a cal deficit and build muscle mass at the same time. It's done ALL the time. I do it quite a bit myself.

[pumping18]

wanna get big..easy...

get strong..wanna abig upper body..get strong at bench ..rows..pull ups..culs..cleans...

[brushfour]

That's not true petestra. Your body doesn't need that many extra calories daily to rebuild muscle mass. It's something like 20 calories extra per day. If you have a cal deficit of 400 lets say for the day, the muscle building process will take another 20 calories and your cal deficit will instead be 420 cals. You'll rebuild all the muscle you can for the day and create a 420 cal deficit which is just about 1/8 th of a pound of fat lost. That's how you lose fat and build muscle at the same time.

[petestrat07]

You can lift with 100% intensity but if your not eating in a calorie surplus you won't gain any volume at all.You may get leaner muscle but you won't grow.

[ImNotShookImCold]

So true people say they work out for an hour.. I don't understand that.... Say you got 4 different exercises 3 sets each....... That should take 20 minutes... Unless you're taking breaks, and that's not a good thing.

[TheAtomicDon]

Try to work the whole body in 20 minutes using that method. Good luck. 30 sec to 1 minute breaks are fine. Try circuit training for 20 minutes . NO REST!

[TheAtomicDon]

But 1 hour is pushing it. 30 to 45 minutes is best.

[steveee6t9]

ChrisXCXCX your obviously an idiot. high protein diets do not cause kidney failure, it just causes your kidneys to work harder to excrete the excess protein.

[ChrisXCXCX]

Yo steve, You should do a video on whats going to happen to the steroid morons in the gym who are taking in a high protein diet. KIDNEY FAILURE!

[eric71]

So then which is the 'best' way to increase intensity. More Reps/Sets or more weight. Or is it dependent upon the individuals goals and body (which is what I beleive up to this point).

[BodyPerformanceTV]

Once you're doing the CORRECT exercises I use a combination of all three.

[boothy2930]

legend

[brushfour]

If you take Whey protein with milk or any other beverage,.it will NOT cancel out the Whey. Where are you guys getting this stuff from? The best advice is to skip the protein powder all together,..just have a glass of skim milk if you want one. And " drink slowly as opposed to quickly? " Are you just making this stuff up as you go? I'm just dying laughing at the stuff you guys are coming up with. " Ah yes, drink Whey protein while lying down, make sure the moon is full and it's Tuesday." C'mon.

[Johnnyawesome24]

So if you shouldn't drink protein with milk, then what should you use? Water?

[dmann3042000]

So taking 2percent milk with whey protien cancells out the effects?

I thought the 2 would double the effects and slower digestion is better right so the muscles can grab on to whats not coming out the ass or the other thingy.

[Medster66]

im pretty sure the milk will help absorb the whey protein because it has fat. if your taking whey protein isolate then a cup of milk won't hurt just because of those grams of fat in the milk.

but make sure u take it right after a workout because there is about 1 hour of opportunity where your body absorbs it really quickly

[1TU3]

Steve: How soon should I eat after i finish my protein shake after lifting??

I mix my protein shake with skim milk b/c I know I need protein and carb after working out.

[G7130]

don't drink whey protein with milk, milk's protein is digested slower than whey. Meaning mixing the two will cause you body to digest the protein drink slowly instead of quickly like you need after a workout.

[keyscoob]

Protein shakes are not what you want after a workout. Watch Steve's vids to see your need to replenish the glycogen lost. SImple sugar drinks like gatorade are the best mixed with SOME protein. not much. 4:1 ratio carbs to protein. Dont listen to those guys at the gym drinking 5 protein shakes a day.

[Schirmers]

those guys are 10x bigger than you too...

[keyscoob]

lol schirmers. Those guys are NOT bigger or stronger than me because theyre doing silly balance exercises on core balls. If they have any muscle, its not form their training its from their use of anabolic steroids.

[keyscoob]

Schirmers, I cant get over how ignorant that comment was. Eating excess protein will not make you "Big." wait, I take that back. Eating excess protein will make you big, but what we want to put on, which is muscle mass.

[keyscoob]

Having fun spamming Steve SteroidsR4Faggots..??????.... Steve knows who you are by the way, meaning your true identity

[Schirmers]

ok you keep eating 50g of protein a day and see where that gets you sir. the people at my gym drinking shakes post workout are lifting alot more than you. ive never seen one of them use core balls .

sure youre right, alot of skinny kid take shakes after and dont know the first thing about lifting, doing stupid excercises, but the knowledgeable people are doing just fine with it

[keyscoob]

Protein Shakes are NOT what you need post-workout and you have no clue what I lift! The amount of protein you eat does not determine how strong you are! I'm stronger and leaner than I've EVER been since I cut out my protein shakes. Get a clue!

[allah12311]

thanks man u are the best steve

[BodyPerformanceTV]

Thank you!

[joetheazl]

u know the name of the vid?

[TheRealWm]

Very helpfull. I have asked questionsl ike this all over and no one seems to be able to answer them.

So, does this mean if I do an intense leg work out I could still do bodyweight squats to the point of exhaustion between then and my next work out without hurting my recovery?

[BodyPerformanceTV]

No. Your leg workout WAS your workout. Then you need to recover.

[TheRealWm]

alright thanks

[ExPwner]

Well said, Steve! Good insight, very helpful!

[BodyPerformanceTV]

Thanks! I actually already posted this video but somehow the file became corrupt of You Tube.

[keyscoob]

Very good! Awesome Steve

-Josh

[BodyPerformanceTV]

Thank you!!!!!  I actually already posted this video but somehow the file became corrupt of You Tube.

[MrPureawesome]

steve ur my hero :)

[BodyPerformanceTV]

TY!

[joetheazl]

ur like my only hope in reachin my full potential in achievin the body i want! also i hav a question: does lifting weights effect growth when being a teenager?

[masterhogan1]

nope

[BodyPerformanceTV]

Teenagers can lift as long as it's done sensibly and safely.

[ImNotShookImCold]

Isn't it bad for lets say a 12 or 13 year old?

[TheAtomicDon]

I don't think there is any reason for someone that young to work out. At that age just being active is enough. Let 'em have fun!

[oNallieGirl]

Thanks, Steve.

[emilwestin]

Very good information! Thanks.

[BodyPerformanceTV]

Thank you! Please tell a friend.

[monkeyafg]

i dont like buff ladies

[fabjosrey]

this guy is awesome, ive learned so much from this dude, THANKS MAN!

[BodyPerformanceTV]

Very cool! Please tell a few friends!

[cokburn625]

great vid as always steve

[BodyPerformanceTV]

Thank you!