5 Methods to Build Muscle and Feel More powerful

Learn how to build muscle fast. Even if you’re a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you’re own bulking meal plan is below and by sticking to your macros you’ll gain healthy weight while building muscle mass..
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Timestamps:
#1 Not Eating Enough Calories 1:07.
#2 Increase Your Carbs 4:02.
#3 Progressive Overload 5:20.
#4 Undulating Periodization 7:09.
#5 Eat Enough Protein 7:55.
#6 Don’t Overdo Cardio 9:17.
#7 Get Enough Sleep 10:46.
If you consider yourself a hardgainer and you find that no matter how hard you try, you just can’t pack on any more muscle you’re probably wondering, “what am I doing wrong here?” You’ve probably spent months, or maybe even years trying to bulk up but you’re still skinny, you don’t have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you’re a persistant person that doesn’t quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you’re not a hardgainer. That’s right….you heard me.. you’re not. Sure everyone’s biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that’s keeping you skinny. In reality, if you just do the 7 things that I”m about to show you consistently, I don’t care how much of a hardgainer you think you are, you’re going to bulk up. The first and most common problem for….
Research:
1. “consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway”.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514292/.
2. “long-term severe CR reduces serum total and free testosterone”.
https://www.ncbi.nlm.nih.gov/pubmed/20096034.
“Restricting calories increased the total output of cortisol”.
https://www.ncbi.nlm.nih.gov/pubmed/20368473.
3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study.
https://www.ncbi.nlm.nih.gov/pubmed/23679146.
4. Bench press strength associated with chest size:
See figure 1.
https://www.ncbi.nlm.nih.gov/pubmed/24169471.
5. “more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass”.
https://www.ncbi.nlm.nih.gov/pubmed/25611080.
“the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters’ superior performance.”.
https://www.ncbi.nlm.nih.gov/pubmed/17786689.
https://www.ncbi.nlm.nih.gov/pubmed/19826300.
6. Ideal protein intake is 1.6g/kg or about 0.8g/lb.
See Figure 5.
https://bjsm.bmj.com/content/52/6/376.
7. “greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass”.
Link: https://www.ncbi.nlm.nih.gov/pubmed/27465379.
“an even distribution of daily protein intake across meals is independently associated with greater muscle strength”.
Link: https://www.ncbi.nlm.nih.gov/pubmed/28515070.
8. “a balanced distribution of daily protein intake” “acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution”.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420900/.
9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass.
See Figure 1.
https://www.ncbi.nlm.nih.gov/pubmed/22002517.
10. “resulting in an increase in AMPK activity after endurance exercise” & “AMPK”… “leads to the inactivation of mTOR and a decrease in the rate of protein synthesis”.
https://www.ncbi.nlm.nih.gov/pubmed/17095927.
(10.5) 2% Carbs vs 77% carbs effect on Muscles.
https://www.ncbi.nlm.nih.gov/pubmed/15879168..
(11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs.
https://www.ncbi.nlm.nih.gov/pubmed/20091182.
(12) “The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed”.
https://espace.library.uq.edu.au/view/UQ:142963.
(13) “Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss” “despite similar weight loss”.
https://www.ncbi.nlm.nih.gov/pubmed/29438540.
(14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers.
https://www.ncbi.nlm.nih.gov/pubmed/17284739

Ever feel like you may not be gaining muscle as fast or as much as you would like to, despite going to the gym and being consistent with your workouts? In this video, I’m going to show you 5 red flags that can help you determine that this may be the case before it’s too hard to do something about it. Each of these early warning signs will serve to get you to take notice and quickly change up your training so that you can start making nothing but gains..
We all know that gaining muscle is something that will take us an extended period of time, especially once we are past the newbie gains stage of our training. That said, when it seems like an eternity without seeing any appreciable progress it can become pretty frustrating and sometimes even to the point where we want to give up..
That would be a mistake..
You can do something to get back on the right track and to seeing muscle building goals being reached very quickly..
The first red flag to be on the lookout for is the lack of a pump from your workouts. Once believed to be only a side effect to please your ego, the pump is now recognized as something much more important. Through intracellular tension stress on the muscle cell, the pump is capable of driving a stimulus for muscle growth that was once overlooked. Beyond this, the lack of one can be a hint that you may be too one dimensional in your training focus. Time to switch it up or at least, mix it up..
Second, you need to get sore in your training. Well, not that kind of soreness. What I mean is that when you attempt to contract a given muscle as hard as possible you should be able to feel a discomfort within the muscle belly indicative of a strong mind muscle connection. If you are not, then even your bigger compound lifts are struggling since they represent the sum effort of all the individual muscles to the task at hand..
Third, you can learn a lot from the color of your urine. If you are peeing too yellow then you are likely not taking in enough water and are in some state of dehydration. This is a major problem. Just as it is impossible to grow a flower without water, growing a muscle in a dehydrated environment is not a good idea. Beyond the clarity however is the frequency. At a minimum, you need to be going to the bathroom at least 10 or 12 times a day. If you are going less than this then you need to up your water intake as soon as possible if you want to see muscle growth and gains..
The fourth red flag has to do with your recovery from your training. If you are not recovering between workouts then you are likely not having an anabolic effect from the next workout you are about to do. That is a problem. You can stave this off and foretell when this is about to become especially problematic by taking out the old school bathroom scale and squeezing it with two hands as I show you. Take the reading and look for a ten percent drop-off from morning to morning. This would indicate that the central nervous system is not as recovered as it should be, which is often the first to fatigue before the muscles stop responding..
Finally, take a note of your performance in your workouts from set to set. If you are seeing more than a 10-15% drop-off in the amount of weight you can handle from one set to the next (especially early on in your workout) or a greater than 30% drop in the number of reps that you can perform when resting 90 seconds between sets, then you are likely not recovered and will start to see muscle gains come to a halt. Increase the amount of time you rest between sets to see if that corrects the issue. If it does not, take a hard look at your training and be willing to make changes to get yourself back on track..
So to recap for those that prefer lists:
1. Lack of Pump.
2. Lack of Contraction Soreness.
3. Not Peeing Clear at Least 10 Times a Day.
4. Grip Strength decreasing CNS burnout.
5. Intraset Recovery 10-15% Drop Off in Strength Between Sets.
If you are looking for a training program that will help you to get nothing but gains, without overtraining, be sure to head to athleanx.com at the link below and get the program that matches your exact goals. Start training like an athlete and see how much faster you can see uninterrupted muscle gains within even the first few weeks of workouts..
For more videos on how to build muscle and the biggest muscle gaining mistakes and lessons learned, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published..
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What are 5 easy things to remember in order to help gain strength?
1. Warming up. You step in the gym, eager to lift some heavy ass iron with a few scoops of pre-workout pumping through your veins. You load the bar with weight and start reppin’ it out, but all the sudden you feel a sharp pain…fuck. You just pulled a muscle or worse. Who knows how long it’ll take to repair the damage done. Okay, let’s rewind a bit and say you, instead of jumping right into heavier weight, took time to prepare for your workout properly. Warming up will not only help you perform better, but will also lessen your chances for injury. Let’s go over a few options
Take about 10 15 minutes on a bike, elliptical or treadmill at a moderate pace..
Perform some dynamic movements or mobility drills..
Start with very light weight and perform a couple sets of high reps in the specific exercise you want to perform..
2. Track your weights. Who said makin gains was easy? No one. Put in the extra work and take the time to track your weight on each exercise in the workouts you perform. This will give an insight into your progress and make it easier to set goals, and crush them. This is simply done by having a note-pad with the specified sets and reps that you need to perform for each exercise in that workout and writing down the weight you performed..
3. Nutrition. No matter what your goal is, nutrition will always be on the top of the list on importance of performance and function in many areas. This case is no exception. If you want to throw up heavy weight and feel like a monster, you’re going to have to eat like one, and just like with tracking your weights, you’ll want to track your calories and macro split too. Carbohydrates will play an important role in your strength gains because of the energy source glycogen, that it provides the body. Fats will help with absorbing vitamins and regulate hormones and of course proteins will help with the repairing process of the muscles, building back up what you tore down in the gym..
4. Compound movements. A compound movement will utilize multiple joints and muscles at once, demanding high amounts of energy and require the body to adapt quickly to the high loads it’s forced to lift. Essentially going into survival mode, the body will build itself stronger to protect itself from further damage you place on it, and in turn building a stronger, buffer you. Some of the best compound exercises are commonly referred to as “the golden five” and include
Squats.
Deadlift.
Pull-ups.
Bench Press.
Overhead Press.
5. Programming. This will bring everything together from the exercises you choose that make up each workout, sets and reps scheme, mobility drills to nutrition and cardio routines. Any athlete and competitor will have a program to follow to help achieve their goals and make sure they continually progress from day to day. Don’t aimlessly wonder around the gym trying to figure out what to train, eventually settling on arm day again, make sure you have a program ready so you can destroy the weights..
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Buff Dudes / Fitness / 5 Easy Tips to Gain Strength Fast!
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These knee strengthening exercises don’t require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain. Purchase the Titan Compression knee sleeves here: http://amzn.to/2pojTED (affiliate link).
Knee compression sleeves will also give the knees some compression during the exercises to help the healing process..
The first exercise to help strengthen the knee is a short arc quad (SAQ), this is a great way to get started without doing to much to the knee. It helps strengthen the quad muscles with extend or straighten the knee..
The next knee strengthening exercises are a bridging series including a regular bridge, bridging with a band, and bridging squeezing into a ball. These all are great for the hamstrings, glutes, and surrounding muscles of the knee and hips..
Then you will do a long arc quad (LAQ), this is like the SAQ, but it is a longer arch with works the quad muscles in a bigger range of motion..
The final two exercises for the knee are a squat and a squat with a band. Squats do a great job of strengthen all of the lower leg muscles including hamstrings, quads, glutes, hip flexors, and others..
Related Videos:
Knee Strengthening Exercises:
https://www.youtube.com/watch?v=Usv1mzDxdTw&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=28&t=0s.
Real Time Knee Pain Stretches & Exercises:
https://www.youtube.com/watch?v=NkOwuoJCAuQ&index=39&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q.
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7 Best Knee Strengthening Exercises:
https://www.youtube.com/watch?v=pOrc3zADC7k.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk..
PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Titan Compression for sponsoring this video and providing Doctor Jo with free compression knee sleeves to use.

So you are natural and you are having a hard time putting on muscle mass. You want to gain some solid muscle without putting on to much fat. Being natural this can be a huge challenge. In this video I go over 5 tips that if you follow will help you get HUGE for the new year..
Tips:
1. Track calories.
2. Training intensity.
3. Training frequency.
4. NEAT.
5. Recovery.
BONUS TIP watch till the end you will want to hear this one..
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#NattyGains #Natural #MuscleMass

Discover 5 unique ways to increase the amount you bench press. If you find that you’re weak with dumbbell chest exercises or barbell bench press then this video will help you learn what to do to lift more weight. You’ll not only get a stronger bench, but you’ll also build more muscle, and explode your max in all your upper body pushing movements…
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Timestamps:
1. Compensatory Acceleration Training (CAT) 0:45.
2. Plyometrics 3:03.
3. Start Dead Bench Pressing 5:59.
4: Technique 8:08.
5. Include Auxillary Workouts 9:24.
When I first started Bench Pressing I was one of the weakest guys at the gym. I remember actually being embarrassed to bench in front of other people at my high school. And I would go to a separate gym after school to work on it privately. Since then I’ve really improved my bench and I did it naturally, just by using a couple simple methods that I’m about to share with you today. I know how frustrating it can be to feel weak with this exercise, so I want to go over 5 specific things that you can start doing right away to improve your bench press. And you don’t just have to take my word for it because these 5 strategies that I’m about to show you have been tried and tested by the best benchers in the business. As long as you use them consistently you’ll be amazed at how quickly your benching power will skyrocket. So lets get started with our first method something known as compensatory acceleration training or CAT. This involves using explosive force to power out of the bottom portion of the bench. To start you want to select a heavy enough weight that will barely allow you to squeeze out 8 reps. When bringing the bar down towards your chest you want to imagine that the bar explodes as it touches your chest, powering back up to the starting position. By exploding as hard as possible on the positive or lifting portion of the rep, you’ll be able to use the improved leverage and momentum as the weight drives up to push through the traditional sticking point, which is just before lockout. One study found that sticking points on the bench press usually happen once you’re 90 percent through the lift. Another study found that sticking points happen because of a lack of transitional phases and not producing enough force to overcome the weight. The researchers in this study concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout is vital to improving your bench. They also found that having better control on the eccentric part of the lift will help with getting the weight back up as well. So, the goal should be to lower the weight to your chest in a slow and controlled way and then explode up as fast as you can. If you aim to get enough speed after coming off your chest, you’ll be able to overcome the sticking points. Another study focused on muscle activity during the upward movement portion of the bench press. Researchers broke the upward phase of the bench into three parts – Phase 1 was the pre-sticking point, Phase 2 which was the sticking point, and Phase 3 was when the barbell sped up again after moving past the sticking point. On average The sticking point was reached somewhere between 1/5th and 1/3rd of a second….
Research:
One study found that sticking points on the bench press usually happen once you are 90 percent through the lift.
[1] The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice.
The researchers concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout was vital to improving your bench. They also found that having better control on the eccentric part of the lift will help to get the weight back up.
[2] Effect of Different Pushing Speeds on Bench Press.
The researchers found that the deltoids and pectorals increased activation after the sticking point, while the biceps decreased activity. The sticking point was reached between.2 and.35 of a second after the bar came off the chest.
[3] The Sticking Period in a Maximum Bench Press (Journal Sports Sciences 2010).
All athletes experienced a considerably greater one rep max after performing the plyometric exercises than when building up with sub maximal lifts. The average increase was 4% higher when doing plyometrics.
[4] Acute Explosive-Force Movements Enhance Bench Press Performance in Athletic Men.
The study, which was focused on beginner weight trainers, recommended that beginners should perform concentric training in addition to full range movements to get stronger faster..
[5] Effect of Muscle Actions Against Strength Gains

Body Recomposition (Complete Guide!): Learn How to burn fat and build muscle at the same time. If you’re looking to lose fat while keeping or gaining muscle then this body recomposition diet and workout plan will definitely help. Find out if you’re an ideal candidate for body recomp and how to get started..
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Is it actually possible to burn fat and build muscle at the same time? Well, there are dozens if not hundreds of studies that show that it can actually be possible even though it’s not necessarily optimal for everyone. For example, 1 study on overweight police officers with an average body fat of 26 percent found that by following a high protein low-calorie diet while also lifting weights for 12 weeks led to the police officers losing 15.4 pounds of fat, while simultaneously gaining 9 pounds of muscle in 12 weeks. (1) Now, these police officers were obviously out of shape at the beginning of the study, making them prime candidates for what’s known as body recomposition, which is a phrase that essentially represents burning fat and building muscle at the same time, but even in another study that involved highly trained gymnasts that were put on a ketogenic diet that restricted them to just 1971 calories per day, which for these gymnasts was a very low amount considering that they were training almost 30 hours per week. Even under those conditions after about 30 days they were able to drop from 7.6 percent body fat down to 5 percent body fat while still gaining a little under a pound of muscle. (2) So even though these high-level gymnasts were able to burn a little fat and build some muscle at the same time, for most people that have been training for a while and are getting close to their genetic potential they’ll most likely be able to see better results by focusing on either burning fat or building muscle independently. Now other than people that have been training for a while, it also makes more sense to focus only on burning fat or only on building muscle one at a time if one of those goals is really important to you and you want to accomplish it as fast as possible. but aside from that, there are 4 groups of people that are especially perfect candidates for burning fat and building muscle simultaneously. The first of these groups are beginners or newbies. If you’re relatively new to lifting weights, and you haven’t been training for longer than a year, then your body is much more Primed for muscle growth at this point. So even in a calorie deficit, your body will still be in a great position to build muscle….
Research:
1. Study on overweight police officers found that when they were put on a calorie deficit with a high amount of protein as well as casein supplmentation, it led, on average, to 7 kilos (15.4 lbs) of fat loss and 4.1 kilos (9 lbs) of muscle growth in twelve weeks.https://bit.ly/3ac30lQ.
2. In thirty days elite gymnasts were able to drop their body fat percentage from 7.6% to 5%, lower than many bodybuilders that in contest shape. They did this while gaining 0.9 pounds of musclehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411406/.
3. The maximum benefits for muscle growth occur at around 1.6 grams of protein per kilogram of body weight or about.8 grams of protein per pound of body weighthttps://bjsm.bmj.com/content/52/6/376.full.
4. The primary stimulus for muscle growth is creating sufficiently high and prolonged tension on your muscle fibers which is also known as mechanical tensionwww.ncbi.nlm.nih.gov/pubmed/20541030.
5. Men can experience greater muscle growth by alternating their rep ranges rather than just always sticking to the same amount of repswww.ncbi.nlm.nih.gov/pubmed/27042999.
6. High and low rep training activate different growth pathwayshttps://www.ncbi.nlm.nih.gov/pubmed/31090216/.
7. A meta-analysis found that adding cardio to a weight training routine reduced muscle growth effect size by 39 percentSee figure 1https://www.ncbi.nlm.nih.gov/pubmed/26352863.
8. sleeping just 40 fewer minutes per day from Monday to Friday shifted the amount of weight loss from muscle rather than from fat from 20 percent all the way to 80 percent.
https://www.ncbi.nlm.nih.gov/pubmed/29438540.
9. Participants supplementing with melatonin, a sleep enhancer, were able to gain pounds of muscle and lose pounds of fat at the same time even if they weren’t exercising or weren’t eating any differentlyhttps://www.ncbi.nlm.nih.gov/pubmed/26352863