 Our first question is from Georgie R. X. What are the top three training techniques for building muscle? Oh Top three most important things you should do to build muscle. I think by technique. What do you think? What do you mean? Well, I get I mean, it's just say the top three factors, I guess For building muscle the number one in this one is just easy for me is to come up with this just get strong I think at some point just lifting more weight isn't necessarily important especially when you come advanced because there's a limit and then become you know, you also start to get this kind of risk versus reward Ratio that starts to tilt more towards risk But early on when I was lucky as a kid that I got had very brief mentoring from Some strength athletes and they literally told me If you get strong the muscle will follow if you can squat You know twice your body weight you're gonna have muscular legs if you could bench your body weight You'll see a difference in your shoulders arms and chest So number one like when it comes to building muscle because muscle does It contracts and if it's stronger the odds that you're building muscle are quite high So that's to be the first I read this question. I was thinking well along those lines of strength but I was thinking about building a stable structure, right so having having the foundation of you know, you being in good alignment having You know getting closer to good posture and having your body just in a position where you know We could add this kind of stress to then work from there and like build on so to be able to You know focus on that specifically first so now we can really ramp up The amount of intensity and load and demand and change the environment Around you know what our body needs to work on it's that's what then we can build and kind of go forward and build muscle I would have to say progress understanding progressive overload and specifically the ability to scale volume over time I think very few people volume is closely connected to muscle to yeah, absolutely So I think that very few people actually track the amount of volume that they consistently and I think just Naturally, we all kind of fall or go gravitate towards homeostasis and this kind of natural amount of volume that you always train So maybe you have some good weeks Then you dip down a little bit some good weeks again You dip down a little bit over the course of three to six months You're pretty much kind of right hitting the same amount of volume And if you actually just really paid attention and tracked, you know the amount of volume and then just Incrementally just a little bit more a little bit more a little bit more over time I think you would notice tremendous difference in muscle for me personally. That was one of the biggest Shifts in my own programming when I started and when I had to right when you're competing and now there's something on the line I I had to improve and build muscle After one show after other also, I'm not gonna win right? I'm so you know and I had to do that and when I did that it made me it really opened my eyes about my own pitfalls Or my own like habits of kind of like fun So I think that a lot of people Just do that we gravitate towards the things we like you have some good weeks We train really hard and then you have weeks for you back off naturally and when you look at it From like a bird's-eye view and calculated a lot. It's like oh, wow I pretty much always average About this much and simply being able to just know how to scale volume. I think who is tremendous I want to add one more. I know that we said three, but I'll add one more which is Eating in a calorie surplus and then eating adequate protein feed the muscle for most people It's not for all because some people have digestive issues in relation to what I'm talking about for most people Eating a high protein diet as long as your workout programming is good and you're getting good sleep Eating a high protein diet has profound muscle building a better, you know effects in comparison to let's say Eating what the RDA says you should eat in terms of protein and then a calorie surplus like If you want to add new active tissue to your body Your body needs building blocks for that and if it's not provided those building blocks It's gonna be very hard. You can send all the great muscle building signaling that you want. It just can't happen It's like having instructions to build a house and you have the workers there ready to go And there's no bricks and there's no wood and there's no nails And so they're left there saying we want to build but we can't we don't have the building blocks So I know they said three, but I wanted to throw that in there And I think that those the ones that we listed are I mean Justin what you said about having a stall a solid foundation and base You know why that's important because I'm sure some people listening like I just go work out You know muscle if you don't have a solid base, you're gonna at some point You're gonna early probably you'll hit a wall and then you're screwed injury and balance your CNS is gonna identify that You can't get stronger because it doesn't feel very stable. This is why good coaches always start with that That's always the place that you start never gonna reach your full potential, right? I think that's yeah, that's really just why I wanted to address that is just like to be able to have that focus and intention First thing like you're gonna reap the benefits later with building muscle Hey, if you like this clip and you want to see more like this click right here But if you want to see the full episode where this clip came from click right here