Table of Contents:
Is it EASIER TO MAINTAIN MUSCLE than GAIN it?
Video taken from the channel: Natural Gallant Bodybuilding
Toning vs Building Muscle » How To Tone & What To Expect
Video taken from the channel: Coach Viva
How Fast Do You Lose Muscle When You Stop Working Out? (& Ways To Avoid It)
Video taken from the channel: Jeff Nippard
The Ketosis Muscle Loss Myth | #ScienceSaturday
Video taken from the channel: JigsawHealthTV
How To Maintain Muscle While Not Working Out (DON’T LOSE GAINS!)
Video taken from the channel: Andro Diaz
How To Prevent Muscle Loss When You Can’t Workout
Video taken from the channel: Mike Thurston
Whatever your propensity to carry, build, and maintain muscle, here are some tips on how not to lose that muscle once you’ve gained it: 1. Weight Training for Life From around the time of 40, we start to lose muscle mass naturally, probably as the male hormone testosterone declines along with lower levels of physical activity.While you may end up losing a small amount of muscle mass along with excess fat, you can help manage it with a proper eating and exercise plan. To support fat loss, maintain a.
A good way to improve overall muscle power is with your legs, since they are most responsible for mobility. “Doing quicker movements against resistance, like one’s own body weight, can be an effective means of developing power,” says Dr. Storer. For instance, when.Your age and sex can also play a role in how quickly you lose fitness.
As we age, it becomes increasingly harder to maintain muscle mass and strength. During a.The main distinction between building versus maintaining muscle mass is determined by how hard you work. For maintenance, all you have to do is exercise the muscles.You can work your aerobic energy system and still increase your muscle, but you need to work at the right intensities.
Three days worth of conditioning, on the other hand, won’t deplete all your.After you cease training, you can lose a large percentage of your muscle mass within two weeks The longer you have been training, the longer it takes to lose what you have gained You can maintain what you have gained by working out only a few times per week.Your body does not want to gain or lose weight and there are certain biological mechanisms for maintaining this dynamic steady state.
At any given point, your body will be in either of two states: an anabolic state or a catabolic state. When you gain weight, you will gain muscle and fat (anabolic pathways).Building and maintaining muscle mass is nearly impossible without exercise. Be conscious of how much you sit and try to be active as much as possible.
If your job requires a lot of sitting, remember the “sit for 60, move for 3” rule. So for every hour you sit, be sure to stand up and stretch or walk around the office for at least 3 minutes.Protein is the building block of muscles — it’s as simple as that.
No matter what you do — if your protein intake is not sufficient, you just won’t be able to either build or maintain your muscle mass. The thing is, your body needs to use protein for fuel. If there isn’t enough in your diet, it will turn to the protein in your muscles.Most research shows that you start losing muscle mass after 3 weeks without working out.
But the good news is, this can be mitigated with 3 simple, science-based steps. The.According to the University of Illinois, physical activity can aid weight loss and help maintain muscle mass.
The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week.Recover with Carbohydrates. Obviously, this can’t be stressed enough.
You need to be diligent that after every single run, you are taking in carbs to refill those glycogen stores. If you don’t refill them, then after they are emptied out, the next place your body goes is for the muscle.Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you’ll weigh, even if you lose fat at the same time.
What changes, instead of.And maintaining muscle mass, the researchers conclude, is essential to healthy aging. “The positive health benefits of increased muscle mass among older adults extend well beyond muscle.
List of related literature:
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| from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book |
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| from The Biophysical Foundations of Human Movement |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Human Behavior in the Social Environment: Perspectives on Development, the Life Course, and Macro Contexts |
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| from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation |
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| from Encyclopedia of Sports Medicine |
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| from Today’s Medical Assistant E-Book: Clinical & Administrative Procedures |
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| from The Ultimate Diet 2.0 |
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| from Concepts in Biology’ 2007 Ed.2007 Edition |
144 comments
The thing you said during the last 2 minutes that training and nutrition are going together is so damn right. As a soldier in Greece for a few months were we are not allowed to train, yes not allowed, as I said to train at the gym or anything particular, I see myself less motivated to do the right nutrition as well. I am just waiting for the days were I can go out, visit my home cook meals like yours and hit the gym.
This comes really handy to me now because I am abroad and here isn’t any gyms nearby. Thx for great video once again!
I am sorry but that’s too much muscle. Only attractive to gay guys and some women. Most women like it lean.
This is going to be me during Ramadan since I won’t be able to train during that month unfortunately, so I definitely am going to lose some size.
Small question
I can’t go to the gym anymore and now I’m trying to train at home but it’s not the same intensity; Should i keep eating like i used to when going to the gym or less?
Corona Time!!! 2 weeks no gym BMR Cal/day-core and body weight exercises lightly
watching this ready for the self isolation. getting that protein intake up!
Bcaa’s,(EATING MAINTENANCE CALORIES WITH ENOUGH PROTEIN),good quality sleep,cardio yes cardio not high intensity tho,
U right man.. u look horrible, I mean all this nottraining.!!!
You guys are crazy. I dont work out for years. And life goes on. It’s not heathly. To always be at 1% body fat. But I’ll get in top condition. After a few months.
You guys are way over the top.
But I have a life outside the gym. I guess if all you have is your youth and your good looks. You should. Try to keep up the illusion of health as long as you can.
But 10 days. Is like 10 hours. In life. That’s nothing for me at 60 years old. But I guess at 25 years old it seems like its forever.
I believe it was the great violinist, Fritz Kreisler, who said that to miss more than one day of practice was unbearably depressing.
I agree with you completely…sometimes we need to lighten up and realize we are not young people any more and that factors change the way we respond to training. I am 54 and find that I am having a tough time re-gaining muscle due to health issues. Sometimes despite our best efforts of exercise and diet we have health issues such as serious rotator tears and cardiac issues that suddenly get thrust upon us…this is what happened to me since 2012. My weight dropped from 185 to 150 lbs. I am now up to 175 after five years of training and rehab. I have accepted that I won’t be as strong or fit pre-injuries and cardiac issues. But…I STILL TRAIN religiously every day! Never give up and keep at it. Don’t compare yourself to the past.
That’s how advertising should be done! Great content and some noninvasive ad I’m all up for that!
When are you posting the fin video? I’ve been using pumpkin seed oil; same effect no side effects
I have crappy genetics, i lose muscle weight within two days of not training
Ah hell yeah! I thought it was going to take me years to get back to my old physique. Feeling way more motivated now ��
This doesnt work with ectomorphs like myself, I lose gains over-night if I dont stuff my face before sleeping. Its a real struggle being skinny and having trouble eating more, especially when we burn our food insanely fast.
Came to see your hair transplant results on this video, ended up with watching 3 videos and ended subscribing to your channel����������.
You’ll survive……I know people that haven’t trained in 20 years.
Saunas and extra creatine are great for preventing muscle loss according to dr Ronda Patrick and pavel tsatsouline
I’ve fractured my elbow, I have to wait a while to train again. I’m 16. what do u reccomend?? I was making very good progress
don’t know about everyone else but I’ve been training 2x harder at home
New uploads every Thursday, except I missed last Thursday lol. #firstcomment
I havnt gymed for 2 weeks and my muscle isn’t really gone I do kickboxing
Great vid, but i still can’t believe i need 2800+ calories to maintain.
I eat around 1600 to 1700 and i just die because im so full.
Weird calculations man.
Hallo
Welche Ei für mich besser bitte schicken Sie mir ein name ich nehme aus türkische Ei aber mein Straße hat Lidl und Höfer auch.
Ich gehe im Fitnessstudio
Thanks Mike, for sharing this. I related to all the things you said. The psychological effects of missing workouts is just as troubling as the physical. It sucks. I lost MUCH more time than 2 weeks and it’s gonna be a journey to get myself back together. Keep up your good work. You’ve helped me tremendously.
just think about how glorious that first session back will be
I feel u bro. I haven’t trained for a month now,it’s because I graduated and found myself very busy working I miss the Gym,I get exited whenever i see a Gym video or whenever i pass by the Gym,it sucks i tell u that. I only get to do push ups at home �� I feel my middle body getting fat a little bet although my abs look ver good but still sucks
My back is absolutely fucked only going gym 4 days a week at the moment swear I’m never going to make food gains cheers for the video mate
Where did you get your hair transplant done? Could you do a video about your hair transplant please!?
It wont affect you me old, you will prob grow wont you? You are calved to the max
Jeff, I lost around 8lbs from March to May. 182 -> 174. A good bit of which (feels) like waterweight.
On return I do seem noticeably weaker but I think that may be more mind-muscle than anything.
Definitely lost some definition but honestly I think the break for my joints was worth it after years of training.
i already subscribed to your channel, I hope you do the same. Tnx
I always appreciate your advice and copy your training style to see if it’s appropriate for me. Going to look for that video on different rep ranges for upper/lower body that you mentioned. Fast and slow twitch muscle fibres is something I’ve heard you mention before. Thanks again for these great Gallantian vids!
Wait until you get older and you go months and years not training. It will happen
Why is his gut sucked in in the “Gym” pic in his thumbnail? And his “No gym” pic his gut is relaxed and out? Not an accurate representation.
I was searching for something exactly like this.
Thank you, high quality content and well explained video!
Mike’s arms are still bigger than my legs, and yet he feels “like my arms are massively deflated”. How dare you, Mike.
Great to know that we can gain back what we lost very quickly if we’ve been forced into a situation where we cannot train. My question not becomes, once we start training again, where do we start? The beginning? How do we think about setting up progressive overload in our training program? The same as the first time? Faster?
So there is basically never stopping for exercise? That sucks, I wish you could go years without lifting weights and keep muscle mass.
Ya flying now Mike, Good on ya lad Newcastle is always awaiting you. ✌��
one of the first work-out channels i started to watch when i started working out (about a year and a half ago)
After COVID struck and I began self-isolation, I began going back to my pre-gym routines, I sat around like a fucking idiot, I ordered SkipTheDishes, like Nandos etc, cause I was just thinking “Meh a month is fine, I’ll take the break and just get back to it”
After a month I noticed my muscle loss, or at least a substantial size loss, I didn’t have as much muscle or size to begin with. I ended up with a massive hit to my strength.. Went from 180 to 216.
I want my health baaaack. I am so dumb. I am now fat and weak. I hope it comes back within 2 months at the very least.
Oh and be careful when you work out after doing nothing. I ended up hurting myself and taking another week from the gym. I either didn’t stretch enough or I am just that weak after sitting for so long, but I could barely stretch my arms after doing biceps.
I’m running a mini cut in a couple of weeks for 3 to 4 weeks and one of those weeks will be spent in the UK on holiday. I will be doing plenty of walking. Will the deficit and increase in LISS be detrimental? Would I be better off running my mini cut earlier while I can weight train and go back to bulking by the time I go away.
Guys how the fuck do you eat so much protein, I can’t go above 100g for the love of god.
I weigh 75kg atm bf 14%.
Just don’t fap and your testosterone will rise and prevent the muscle breakdown!
Very smart topic among the pandemic I see what you did there!
Brrooooo i just broke my wrist. I’m going to be fkn fat and skinny at same time
When Mike and Jeff explain that they have lost some…….ok
Im going away for 4 weeks and worked out for a year get my gains and i dont want to lose them in a month.
There’s also a good amount of scientific literature indicating that creatine is fairly useful in specifically helping prevent muscular atrophy. It is actually a common treatment for sarcopenia. This might be worth mentioning.
What have been your split to build muscle and recommd?Push Pull Legs?
Basically, I have this small problem. So, I’ve been working out my legs more recently and my knees have started to hurt a lot and it’s reached the point where I can’t bend them past a certain point without being in total pain. Should I rest it or like do gentle exercise instead?
Funny thing is that I was watching this video this morning and I ended up dislocating my knee at practice today haha so this is going to be super helpful.
My right upper shoulder/arm is hurting but it not really hurting that bad,but i know it not normal.Do you think I should rest and wait for it to heal?I been almost a month since it start to hurt.
Cool…..when I’m in the grave, I’m going to keep my GAINZ!!!! Lol ����
Normal people put six pack on belly in Photoshop, Jeff blurs it to show no muscle.
Also maybe at home body weight workouts might be a good idea to maintain health and overall fitness if you can fit it in
Wow my mental health needed this vid a long time ago! Top class content!
Im loosing muscles on keto… in 4 days – 0.5 cm on my biceps, before i was on regular diet, weight didnt go that fast but muscles too… writted this commentary in DR. BERGs channel he deleted it ))
I am smelling ammonia after my cardio and that is a sign of burning muscle….I am having a tough time on keto and not producing the results very well….I lost water weight and then that is it…I am frustrated and also away from home where a routine can be established.
This is the second time I’ve heard Thomas say that one of the ways we promote catabolism is to consume “too much protein”. I think that needs clarification.
How does “too much protein coming in” cost us muscle/protein (especially if gluconeogenesis has been proven to be demand-driven)?
And what constitutes “too much”? Double or daily macro? Triple?
Thanks.
pushups, squats and pullups (and maybe some jogging) that’s all you need.
Hey guys! So the article I wrote corresponding to this video is going to kick off my new blog! This is officially live on my website ( http://jeffnippard.com/blog) My goal with blog will be to add more scientific depth and nuance to the topics covered in my videos. This is something I’ve been working on for a while and I’m really excited about it. Go give the first post a read and let me know what you think!
Also I’m planning to release a free short “bridge program” to all my newsletter subscribers describing exactly what to do once the gyms re-open (or when coming back from any training break). You can sign up for that here: http://bit.ly/nippardnewsletter. Hope you all enjoy the video! Peace!
Long time muscle memory seems to be more efficient and accurate for natural lifters ��
This virus ruined my physique. I have been training for 20 years. I know muscle memory is real,, but, I am still freaking out and I can’t look at myself in the mirror.
Did you still train each muscle 3 times weekly to gain tha mass?
Have a nice day boss!
That’s why I always trained a lot of calisthenics cuz I don’t really experience losses like this when I stop working out for a while
I am a little confused.Do i eat in a calorie deficit on training and non training days? Will I get bulky if I lift in the 8-12 range?
I have been taking complete bed rest from past 2 months.. my lazy ass ��
Since quarantine happened I workout an hour every other day and lay in bed for most of the day. Is this bad?
Im14
People should watch this one first. Muscle memory woo hoo have a beer for me
Sorry about the question but why are you getting hair transplant i mean why your hair wont grow?
You’ve worked so hard to build a nice, healthy body. That’s great. You have to be diligent, but it’s good to me.��������
It’s fucked how you spend so many years training to gain muscle and you can lose muscle in a few weeks is it worth it lol ������♀️
Thank you for the informative video Jeff! I’m wondering do these rules you talk about apply to female??
Man, with that level of confidence in everything you say, you can sell me dog food for protein and I’d buy it. On serious note though, you have no idea the mental strength I gain from seeing your videos. You have been instrumental! Cheers to you mate!
I’ve gotten so much smaller man, its depressing, It took about 3 1/2 months for that to happen.
Tldr; If you do fuck all for 3 weeks+ you’re gonna lose quite a bit of muscle, but If you do everyday activities, You’ll still lose muscle, just not that much at a time
i was losing weight and building muscle slow and steady before the lockdown, i was 3 months in. i got bumed when they closed, i was starting to see results.
So in the quarantine i kept it up on a lower level with resistandsbands and stuf. im now in better shape than before the lockdown. so im glad i didnt took a step back,just a slower step forward. i only stopped training the last 2 weeks,but thats nothing. I hit the gym yesterdag and it feld glorious, but now im in pain,LOL.
Love that you don’t just talk about the research/science but actually show us your process and the nuanced take on the subjects keep on the good work.
I think if you eat decent food and in moderation you can hold the muscle but if you eat not so it will go to jelly
Lol I lost all my gains with 4 months no training. And have gained 70 percent of muscle in two weeks. Definitely muscle memory. I have been training for ten years. Ahah im really surprised how I bounced back so fast.
Also anyone who watches this video, convert your weight in kg to pounds before calculating the stuff he mentions ( so don’t do your 70kg weight times 15, but convert your 70kg to pounds first, then multiply that by 15).
He gained 7 years of muscle in 2 months? I find that hard to believe even with muscle memory just my opinion
Broo make a video on your chest, its hella well worked out
I really want to know how you get that shit shredded af
I’m taking the family to Disneyland for 4 days. No lifting and avoiding all food to save the money and calories… I hope I don’t completely ruin my physique. Lol.
Weve been stuck for about two months now, this really helped thank you.
I went from 210 to 185 with 2 months off no gym poor diet I look like a twig again my bench is still ok, but my squat and deadlifts are completely gone
wow. I am very surprised by the amount of sources you offered and listed here. Bravo.
Is there any difference in muscle loss if the individual was doing strength training VS endurance training?
Oml he is so clearly inhaling his stomach in the thumbnail ��
Lmao, all these people worried about their gains during corona there are so many great excercises you can do at home with no to minimal equipment. If you really care that much about your gains, don’t use not being able to go to the gym as excuse to not work out.
That said, this video contains some great info and is very encouraging for people who suffer from injuries or illness that puts them out of the game for a while!
Do u know I have more muscles shape more when I use to go to the gym
A cycle with no escape. Decide wisely do you want to train or not.
R.I.P to all you, my friends, in the gym:( Greets from a calisthenics athlete
Keto is really a amazing…i lost weight and kept my muscles easily ��
You won’t lose muscle that quickly unless you start eating less calories and starving your body. You will look smaller and flatter after not training after a few weeks but your muscles won’t go… once you start trading again you will get back to the size you were in a few weeks
This guy really did the thing I did in first grade where I sucked in my stomach in first grade to look strong
Two type of person:
1. Dirty/not clean. (previously on roids) = definately u loss a lots of muscle and gain so much fats in a very short period of time. Your shape will be totally out.
2. Natural/clean. (not on roids) = loss a bit of muscle/gain but you will maintain the body shape for a longer time. You also will not gain much fats.
Facts:
Natural body will brilliantly adapt to situation and they will preserved more or gain less during non workout period. If mentally good and less stress.
Unnatural body will lose equilibrium in maintaining muscle and gaining fats during non workout period. Body will be confuse because they over stimulate with drugs.
So good luck to roid team/population… They hv to work extra hard burn extra money for the rest of their life if they want to maintain their body shape… ✌️
All gyms have been closed here since mid-March… that was the last time I worked out… hate this virus..
But if you train strenght consistently in the gym (let’s say 4 Days a week) and then stop lifting heavy for a year but instead train boxing in a year. How much muscle mass do I lose?
Thank you so much for the info in this video! I’m having a lung surgery in two weeks that will make me immobile for around 3 weeks, so I feared I would lose everything I have built in the last 5 months and that I would have to work for the same amount of time to regain that.
dont worry guys i haven’t trained for the past 4 months and i can safely say that I’ve made fat gains
i have been underweight my whole life. When I was 100 pounds I went down to 89 pounds in 1 week of staying at a hospital for my surgery. I had no food and no water for 1 week just IV bags. I couldn’t even walk without help after the 1 week was over….
Lmao the reference to the 100 pound addition to the compounds video caught me off guard ��
Finally someone that justifies what he is saying using scientific papers! Great job!
Saves you 10 minutes:) Keep your gains:
1. Do bodyweight exercises at least 1-2 times a week/or at least dont lay in bed all day
2. Eat at maintenance calories
3. Keep your protein intake high (1.6 2.2g/kg)
So basically it’s not worth to go to the gym unless you really go there regularly for the rest of your life.
request for another video: how do you stay tan all year mate?:)
solarium can’t be the answer I guess since there was a chance of getting an infection, right?
I actually reduced body fat while losing minimal strength over the last 2 months of no lifting. Shoutout to carpentry and flipping houses..full days of hard work
Love the country western look:) I heard you say something in passing about the chiropractor, did you get an injury at the chiropractor?
What would my athletic experience be without you Jeff thank you so much
And what happens when somebody stops going gym but continues the cylce (testosterone and whatever they take)?
After spinal surgery, I was flat on my back for about 1/2 a year. After that I worked my way up to a wheelchair. My right arm wasn’t working too good. I had to get up and around more to see how much I lost. I ended help getting crewed, putting on my shoes and socks. I was amazed how much stretch I lost. Right side is about 30%. Left side about 70%. My right arm isnt happening.
If you got it, keep it. Getting it back has been a chore and I ain’t there yet. I still have a control problem with my right arm at extremes.
If I skip the gym for more than 3days straight my muscles start to cramp and hurt. Is that normal?
aging and muscle loss has more to do than diet and taring there is also the 1% drop avg of testosterone per year after age 30 generally speaking, and the levels of hormones have to do with the amount of muscle you keep.
Sucking stomach in versus not makes thumbnail seem like clickbait
My guy Jeff. This thorough analysis of the scientific literature of muscle building is so refreshing dude. I can’t thank you enough for doing this kind of thing. Instant Subscribe from me.
I started getting into lifting about 2.5 months before lockdown. Will I be starting from scratch?
TL;dw: Move arround to atleast maintain your build
Protip: Dancing everyday for 20 min makes a great exercise.
Thanks for putting this up @Jeff. This is good info to know.
I just had a colon flare up as well, one of the worst I’ve ever had. Lost 15lb in 2months. When I got back to the gym I essentially lost all my strength, I am so grateful you’ve taken the time to make this video. It gives me a lot more hope to add to my burning desire to return stronger than ever! Thank you ����
How old were you when you started your page and how old are you now if you don’t mind me asking
gyms are never coming back until the vaccine comes out as equipment is extremely unhygienic
Good to know muscle memory can be that fast, guess you never totally lose your gains.
Torn pec muscle has me out right now. Been going through the same having to force myself to eat the maintaining calories I need. My appetite definitely isn’t the same. This SUCKS!!! Don’t know how long I’ll have to be out.
wait… so having a resting week once a month or once every two months is.. bad? isnt it good for the body to completely recharge?
This video tells me I can make it back even though I was in the hospital for two months:) thank you for making it.
Dear Matt, I’ve been training what feels like my whole life and recently I fell ill and it’s been 10 days since my last gym session, I’m absolutely terrified that I’m going to lose all my muscles. I’m not a young 20 year old anymore and in my late 30-ties everything goes down much quicker. I keep my diet very clean and I’ve been keto for the last 3 years. I don’t eat junk (never) nor drink alcohol but I’m still worried about losing everything I’ve worked so hard for
I haven’t lifted in three months and I’ve lost 15 lbs of muscle. Sucks living in PA where everything is closed
I’ve lost 9lbs since March. It’s really hard for me to put on muscle and I’ve lost almost everything I’ve gained. It’s depressing.
andro im almost 20 and my height is 1.78. i really wanna hit 180 im so desperate. what to do?
Psst… We’re also hosting a �� Free Conquering Cravings workshop! Sign up for the Free Workshop here: https://bit.ly/2KgeEkd
get you body weight x 16 to know how much calories you must take, i weight 156 kilos-:344 pound *16 is 5.504, so far of reallity, i diet in 2700 a day.
i build my muscles and lost 10 kg last year and now in this lockdown i have gained 12 kg of fat and lost my muscle mass.
how fast do you lose that ad revenue when your video isn’t over the 10 minute mark?
All I know too damn fast so happy I’ve got a lot of gear at home making gains and no not that kind of gear I’m clean these days
This man put an Apple Watch on his ankle to resemble a house arrest��
What I like most about this channel. Jason doesn’t subscribe to the YouTube drama club. He doesn’t care who’s fake natty, real natty, living in Cincinnati or who’s your daddy. Just the facts!!! 10 thumbs up
Hey Gallant! I watched most of your films and learn a lot. You have very good genetic prone to bodybuilding. What was your best one rep or few reps on bench,squat and deadlift as a natural bodubyulder and when it was i mean what age you were setting records. Cheers from Poland.
Ps. Sorry for my bad English
Where did you get your hair transplant done? How much did it cost? Did you do a YouTube on it?
Dear Jason. Could you give us your opinion on one set of 100 ( 30/20/20/15/15) with about 20 seconds rest, full body workout. 1 exercise by body part. Many thanks