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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Building Muscle Just Got Easier (SCIENCE EXPLAINS)

Building Muscle Just Got Easier (SCIENCE EXPLAINS)

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Rating: 4.0; Vote: 1
When it comes to building muscle, there are many things that people tell you are most responsible but you are about to learn the real secret to putting on muscle over the long haul. There are no shortcuts however. Good old fashioned hard work is going to be necessary, and in the case of this video’s topic, perhaps harder than ever before. Build Muscle Here - Subscribe to this channel here - To make this clear I want to use a farming analogy. Makes sense since growing is the common theme. In this comparison, the size of the farm is equated to the size of the muscle you are trying to grow. Within the plot of land are the many different crops, while within the muscle itself are many different muscle fibers. In order to make a farm thrive you have to have enough farmers to service the land and provide the crops with everything that they need to grow taller, more robust and consistently. To make a muscle grow you have to have the same capability of delivering the resources to the muscle to allow for muscle protein synthesis and hypertrophy. The cell component that makes this possible is the equivalent of the farmer, and it’s called the myonucleus. The more muscle myonuclei that you have in place within a muscle, the greater the capacity of that muscle to grow. When it comes to how to add myonuclei, it depends on your training. Within your training approach however are three distinct methods by which muscle is built. The first is progressive overload. This is the type of training that revolves around primarily the big compound lifts such as the bench, squat, deadlift, row, etc. Here the goal is to keep adding weight to the bar and relying on both the improved neural connection with the muscles as well as the great amount of tension that is delivered to the muscles during these lifts to cause muscle growth. The problem here is that the gains may come quick early on in your training but start to stall out and plateau at a certain point. The need for specialty exercises to help plug the weak links and build a stronger base are required to keep the weights moving up and the gains coming. The second method for building muscle is eccentric overload. Here you are benefitting from the mechanical insult to the muscle cells that sparks a need for them to be repaired and ebuilt bigger and stronger. If you were to break this down into two requirments it would be tension and stretch or elongation. The loads needed to provide tension are lower than they are during the first method of progressive overload. The issue here is that the damage that is created from this training style is often one that causes a need for lower training frequency and fewer bouts of muscle growth stimulation. Which brings us to the third and absolute requirement for maximum muscle growth over a lifetime of training - lifting light weights. Here it is the metabolic stress that occurs as a result of incredibly high rep sets being taken to absolute muscle failure. Because these sets do not stress the muscle in the mechanically same way as eccentric overload, you are able to perform these with fewer impediments to recovery. Think of these as the irrigation system for your muscles. These drip feed your muscles the same way the water allows the crops to keep growing - even if at a slower but steady rate. These allow you to have a place of refuge for your training, a training style to perform that gives your body the necessary rest from the other two methods without having to sacrifice training all together during these recovery times. It is for this reason that lifting light weights is so important. In fact, using light weights is necessary if you want to see your greatest muscle growth and want to build muscle fastest. You must lift light weights if you want to build muscle. For more ways to make sure that you are getting the most out of your workouts, be sure to stay tuned to this channel are remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. For complete step-by-step workout programs that help you to build muscle using science backed principles, head on over to athleanx. com and make sure to use the program selector to find the training program that is best suited to your personal goals.
Date: 2024-09-09

Comments and reviews: 20


1) Cycle 2 to 3 weeks on each:
- light weight, 12 reps
- medium, 10 reps
- heavy, 8 reps. as you cycle through your split.
2) Do reps slowly to incorporate moderate amounts of eccentric & isometric training (without locking out) keep safe form, and to become aware of which positions in the movement the muscle is weakest.
3) save failure for light and medium weights - failure at heavy weights is to prone to loss of form and invites injury.
4) stretching (not via excentric mivement) is as important as lifting and cardio. As muscles grow they shorten which leads to decreased range of motion and, therefore, declerating gains over time. The effect may be minimal, but it does exist. Plus stretching speeds recovery time (esp as we get older) and decreases liklihood of injury.
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Jeff, I am a fan, I started working out in 2019 and since then I started following u. and i learned forms of exercises from u. due to job and study, I have less time and due to less time and I don't take lot of proteins, I eat eggs and meats and in some months I buy protein powder
Anyway. question is.
As I have less time, for around 4 months I have started doing High Intensity workout that doriyan yates stuff, and it worked for me. I gained a lot(it was at halt for quite sometime, I wanna know if I should continue this. ur take is important cuz I might be missing gains.
I am around 5'11 78 kgs
Plz if u could make viewers understand. if doriyan yates style workout is good. Because for me it saves a lot of time i can go sprinting or something on somedays
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I, at least, have noticed, that heavy weights are at the end not really helpfull in a correct way. Means: It is better to lift the weight that is hard, yes, but not too heavy. And you've to lift it as so long all the gym visits, until you feel that that weight that is hard to lift, becomes lighter and lighter. Only then, you can risk a more next heavier weight and go a level heigher.
But if you try always directly to lift too heavy waights, you simply don't perform the exercise properly and you don't feel the muscle efficiently enough. The stimulus is more of a torture than a truly effective stimulant.
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Farming facts: farmers actually rotate the type of crops they grow so that that one crop doesn't suck up all the nutrients of the soil and leave it barren and infertile, resulting in top soil erosion. This can also lead to desertification if you don't do something to preserve it. And another way to keep doing this mono crop farming is - you guessed it! Fertilizers! Which unless organic like manure or other decaying plant or animal matter, are harmful to human health: )
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Great video. I get the correlation with the farming scheme but the sun and rain in this case are more like the nutrition as opposed to different muscle gaining techniques since too much sun is literally going to kill your crops as well as too much water versus using different techniques which won't ruin your muscles or gains, they will just make it harder to grow but not impossible, which a drought or flood definitely will.
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I watched a few of your videos, and I wanted to come on your latest video to ask what are your thoughts on doing 5 workouts 2 sets both sets to failure For example, today I did:
Dumbbell Bench press 2 sets to failure 60lbs
Dumbbell Incline bench 2 sets to failure 55lbs
Pec machine fly 1 set to failure 60lbs
Tricep dip machine 2 sets failure 198lbs
Tricep cable pushdown 2 sets to failure 155lbs
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When I hit a plateau in the 8-12 rep range and can't go higher in weight I back off the weight to where I can get 20 reps first set then 15 on the second and 3rd. Load 5lbs a week until I hit the plateau I was at except now I'm blasting 20 15 15 with that weight. No more plateau time to increase weight and PR. You have different muscle fiber types. You have to train them all.
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clearly, there are various approaches, overloading reps is viable at least. I really believe it's about lactic acid and reaching the muscle. I think drop sets going all the way down and pushing the amount of reps, to have the lactic acid longer, is the correct idea. Like it takes so long to develop the ideas, not to mention the need to lose weight and how long that takes
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If you do an ax jeff video please consider this question:
If the idea is to rep out the light weight until complete failure, are we allowed to compromise form and by how much For example i love using light weights to burn my side delts but there always comes a point where i either have to start swinging the weight or stop without fully emptying the tank
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I just turned 62; I train weights 4 days a week Mon/Tue, take Wed off, then Thur/ Fri, I also get up at 6am and use a rowing machine and then a sesssion of yoga with iFIT Mon -> Fri, on weekends I ride my skateboards. Weights range from light to medium nothing crazy too hard on the joints. One day when i grow up I want to look like Jeff: )
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Light weight. okbut if I can only bench 225 for 1 repthen I do a light weight high rep program for 6 weeksI guarantee after the 6 weeksit’s possible I won’t be able to bench 225 at allit’s happened to me. If I’m not consistently testing my 1rpm, I lose my strength i. e. lifting heavy.
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I work out to different programs twice a week. 6x20 training, or down the rack. I've been training for 50 years, and for me, these are the only two routines that have given me results. So I get the best of both worlds. Low rep to failure and high rep to burn the muscle and push to the max.
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There are steroids for crops called PGR’s plant growth regulators and can have many negative side effects on the crops maturity and development but if done right can can increase yield tremendously. Lifting and farming are very similar, you can relate everything. Great job Jeff
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i wanted to share this, but it confused the hell out of Me until i watched it a few times (ADHD warning, ooh look a farmer. farmer carry i haven't done that in a while. what rewind) any chance of a summary with examples in future 2kg dumbbell curls for 100 reps
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Jeff - do you think you can show this with exercises. It was somewhat confusing. Not sure if you are saying that we should be stepping the weights down once no further progressing overload or do other exercises with lighter weights to develop overall physic.
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Just came back from 2035 to say THANK YOU JEFF. I just got a Guinness world record for the biggest crop in the world and in 2036 I'm going to be in Mr. Olympia.
If you want to be a farmer and a bodybuilder than this is the video to watch!
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Awesome Awesome Awesome Awesome. I ALWAYS feel like I'm in some medical training class when you take out those marks I have learned so much over the past 6 years watching your video's that I should have a PHD affixed to my name.
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Taking a bunch of steroids, is very similar to using pesticides on farmland. Whereas varying the type of muscles you target, working to the natural laws of your own body, age, and specific needs would be akin to Permaculture.
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You forgot to change the direction of the crops, every time you plant another set of crops. That is what my Grandfather did when I was young working on his farm as a kid and teenager. He always had good crops doing this
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What if my farm is an aquaponic setup. How do implement the method of small guppie fish with larger fish. The guppies keep getting eaten up by the larger fish Are fresh water salmon better than talapia
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