 Alright guys, what is going on? It's Jacob here. We're back with another video. Today's video, you know It has been made thousands and thousands of times I'm sure you can find it from thousands of people on YouTube, but with my own channel sort of, you know Growing a little bit faster than it has in the past that that subscriber curve is slowly slowly going up So I thought I thought it was about time that I put my own spin on how to build muscle and In my opinion, it comes down to three major keys and I'm going to cover them in this video Nice short concise video with, you know, 100% honest information for you to then take into the gym and Put yourself in the best position to make some good gains All right, so my three major keys for muscle growth, we're talking stimulus on the muscle Using progressive overload in the gym So what that means is obviously stimulating the muscle group you actually want to build If we're going in there to train arms, we're going to be training arms, you know nice form good form I'm not going to tell you the exact rep range or training style. That's going to get you the best results Personally, I've stuck to hypertrophy based training So, you know getting that pump keeping the pump for the entire workout if I'm talking rep ranges numbers You know, it's eight to 15 reps on most sets I'll probably hit at least you know 15 to 20 sets on that particular muscle group and I'll You know hit each muscle group at least once if not twice a week. So if you put all of those You know all of those techniques into place. I'm sure it'll put you in good stead to build muscle now As far as you know, that's that's stimulus There's all different types of stimulus but as far as progressive overload is concerned what I'm talking about there I'll give you an example. Let's say you go in you start training some arms You haven't been lifting long. You might you might grab a 20 kg barbell and do Four sets of 10 reps. Okay, and then you might go over to the dumbbells grab 10 kilo dumbbells Do another four sets of 10 reps and you know when you're first down in the gym You don't need to do 20 sets per ex per body part You know eight sets might do you well because obviously progressive overload means Not only upping the weight that you use that means upping the volume So that's upping the reps and sets and you know in 10 years time You might be hitting 30 sets per body part, but at the start you definitely don't need to be doing that So right at the start, you know 8 12 sets per body part like I said Once you start, you know, let's say you hit 8 to 8 to 12 reps with that 10 kilo barbell I'm sure on that fourth set. You're probably going to be down to about eight reps over time over time You know your your rep range is going to go up Let's say you start getting 14 15 16 reps on every set You're not going to want to continue going up to 20 30 reps per set. You're going to want to Up the weight so possibly bring the barbell up to maybe 22.5 kgs or even possibly 25 kgs Early on in your lifting career, you know those jumps those increments can be quite high as You get on and as you start lifting for a long time Those increments are going to decrease for sure, but the principle still remains progressive overload in the gym You know someone training in the gym for 10 years. They've been training for 10 years They're still looking to progressively overload in the gym. So, you know That 20 kilo barbell will be pushed up to 20 for 2.5 You'll want to get your rep range will come right back down from, you know 15 back down to 8 to 10 and slowly slowly You'll build it back up again get up to the 15 rep range Bring it back down again go to the 25 kilo barbell and you know continue like that and it's not just for biceps That's for bench press. That's for deadlifts. That's for any exercise progressive overload and Stimulating the actual muscle group that you want to stimulate is going to be key for muscle growth now Couple that with good nutrition now good nutrition. I can I can sort of break into two parts. You've got being in a caloric surplus So obviously building muscle you're going to need to be taking in more energy than you exert on a particular day If you're going to be trying to lose weight, you're going to want to be taking in less energy than you exert on a particular day So being in a caloric surplus is obviously key now as far as how you Break up your calories into macro nutrients, you know each each calories is broke up into macro nutrients Each food group is broke up into three macro nutrients. We're talking protein carbs and fats now One number I do keep consistent in my diet Whether that's cutting muscle whether I'm trying to cut body fat or whether I'm trying to build muscle is my protein amount And that is the number that I'm going to cover with you today. So, you know to make it really easy I'm just going to tell you guys one gram of protein per pound of body weight now I've heard of people go under that I've heard of people go over that but personally, you know If we're talking from personal experience for the last five years My body weight has been within, you know, 200 to 225 pounds, let's say so my protein amount every single day for the last five years has been, you know Around the 220 20 gram mark So if you're at 180 pounds and you're looking to bulk to 220 pounds I would you know use the figure of the weight that you're going to get to so, you know Don't have 180 grams protein have 220 grams of protein And you know, it's probably not going to make that much difference But you do need protein obviously for you know protein synthesis to occur in the body You need protein for that recovery What you're doing in the gym with that stimulus is you're literally Tearing the muscle down you're tearing the muscle fibers the little fibers in there over and then you go home you sleep you eat well you recover and Slowly slowly those little fibers they form little scar tissue and they they heal over that slight bit bigger and that slight bit stronger It's just like in Dragon Ball Z man. Anything that doesn't kill you makes you stronger, right? So you're burning these muscles. You really got it. You've got a You've got a fall in love with the burn man, you know, it's it's that burn on those last few reps is the is the the tearing down of the muscle fibers and That's what you got to do. There's no way there's no way around it You I see too many guys going in the gym and they're not even sweating, you know Those last few reps on on your working sets Are gonna have to be balls to the wall if you want the maximum, you know muscle fiber recruiting so That's nutrition as far as carbs and fats go obviously you're still gonna want to be in a caloric surplus Fats I tend to keep to a minimum So if I'm gonna give you concrete numbers on fats, I would say 0.3 to 0.4 grams per pound of body weight So, you know for me at at 200 pounds. I'm gonna be taking in 200 to 220 grams of protein. I'm gonna be taking in 60 to 80 grams of fat, although I do tend to go over that But you know, that's just me if I'm gonna have a client who's gonna be working with me closely I'm gonna say 0.3 to 0.4 grams per pound of body weight and carbs, you know makes up the rest. So if You need to be hitting 3500 calories a day to make sure you're in that caloric surplus You've got 200 grams of protein, which is 800 calories. You've got 80 grams of fat, which is what? 89 72 720 calories, so that's 1500 and 20 calories from just your protein and fats Now you have the fun part you add in the carbs So, you know if we're going for 3500 calories, and we've only got 1520 that's taken already you've got 2,000 calories worth of carbs that you can bring in so you know that is how many is that that's That's like 500 grams of carbs. So For this particular person who wants to put on muscle and doesn't want to put on too much fat They've found their base metabolic rate being 3,000 calories a day They're gonna add 500 onto that to make sure they're in a caloric surplus, but not too high that they're gonna put on too much body fat You know as I said 200 grams of protein 80 grams of fat and 500 grams of carbs And that's gonna put you in really really good stead to to put to to build muscle now as far as nutrient timing goes I would say that carbohydrates you'd want to aim around your training This is you know because your body needs carbohydrates to Function if you're gonna be pushing a lot of weight you're gonna be exerting a lot of energy You need those carbohydrates to that to give you strength in the gym to make sure you progressively overload and Put on muscle. So that's nutrients. The last thing I'm gonna cover is rest and recovery Possibly the most overlooked but the most important, you know factor in building muscle effectively and as fast as possible. We're talking Sleep we're talking, you know a few supplements that you can add in as far as recovery of your joints and things like that And we're also talking, you know, how much time between hitting that same muscle group again. So first thing is sleep I Need seven hours of sleep a night to function properly if I have three hours of sleep in a night I can get through the next day and if I have another three hours of sleep the next night I can most probably get through the next day as well But if I have four or five days of, you know, three four hours sleep a night It just creeps creeps creeps up on me and by the end of the week. I'm fucked my trainings, you know suffering My eating is usually suffering compensating for the lack of sleep with eating shittier foods And you know, it's just no good. So If you have no choice but to function on four hours of sleep a night Well, I can't really say much But if you have, you know, if you have the choice and you have the opportunity to sleep seven hours a night I would say that's gonna put you in the best, you know Best position to wake up each morning with a nice recovered body to go and hit it again So with that being said each muscle group I like to hit at least once if not twice a week, especially for natural body building So, you know, once you hit that muscle you start the protein you start the repair process So once you once you leave the gym straight after training your muscle The repair process has started and that's when you need to start taking in your nutrients to you know to to facilitate that repair process So personally it takes probably two to three days for my if I've gone really hard on that muscle group It takes two to three days for that muscle group to feel sweet again And then you know, it's up to me when I want to go back in the gym It's up to my schedule if I've got You know, if I've got enough time that week I will try and hit each muscle group twice a week if I don't have enough time, you know once a week is sufficient And in the middle is that sweet spot, but it depends on how much time you've got and you know, you can group Two muscle groups in one workout. You can group three muscle groups in one workout, you know There's there's different there's different workout splits to accommodate your your, you know, free time But that's up to you. So third thing on recovery. You've got sleep You've got time between hitting the same muscle group again. And the third thing is supplementation. So You know some the supplement industry is huge there's there's a supplement for everything these days There's you know sleep supplements. There's pre workouts. There's protein powders. There's aminos There's test boosters. There's all sorts of shit as far as you know What I know works and what I would recommend for for my clients and you know This is all about my personal experience. So I take a fish oil supplement We're talking about, you know, nothing nothing crazy. Nothing really fancy. Just look from the supermarket. I Would probably take probably three to six grams a day of fish oil Especially, you know, you'll know when you start getting sore joints. It really fucks up everything So especially like you start getting a niggly elbow and you know, every tricep movement is affected chest movement shoulder movements Everything's affected. So you want to really try and you know stamp that out and I Do that through taking a fish oil supplement as well as that I've got glucosamine, which is sort of a more extreme supplement but it's it's actually for people with arthritis and It's a temporary pain relief, but it does work really well. So if you, you know, slam three or four of those in the morning It should, you know, help help loosen you up before it work out. So Those are the two recovery supplements I take That's it guys. That's that's building muscle. I've talked for way way too long if you've made it to the end Thank you. Put these practices in place and I'm sure you'll you'll be put in good stead to build muscle If you are looking for a personal trainer and online coach, just know that you know Make sure they've got results, you know, make sure they have have and yes They may have testimonials, but they might be fake and look at their pictures. They might be fucking adobe games You know, there's no adobe games around here. What you see is what you get. It's a hundred percent real I'm a natural bodybuilder one day I hope to be a champion natural bodybuilder and the way I'm going to get there is putting these exact principles in place So good luck train hard. Have a great day and I'll see you in the next one. Peace