Build Muscle FAST The Science Of Weight Training | BeerBiceps
Video taken from the channel: BeerBiceps
Science of Bodybuilding and Muscle growth
Video taken from the channel: What The Science
Muscle Building (Hypertrophy) Progressive overloading is necessary for maximal muscle fiber recruitment and size increases, which means that alterations in weight training program design for both strength and muscle hypertrophy will be most beneficial.According to muscle expert Brad Schoenfeld, muscle growth takes place only when a stress such as lifting a weight is placed on our muscles, pushing them past their current capacity. Our body prefers to maintain homeostasis, so we’ve got to create some sort of stress that leads to an adaptation (Schoenfeld, 2013).In his book, The Strength Training Anatomy Workout II, powerlifting champion Frederic Delavier wrote, “To ensure that you provoke a significant muscle-building response, you must continually apply force on your muscles by using heavier and heavier weights.” TIME SPENT UNDER TENSION Size (of the weight) isn’t the only thing that matters.Not aerobic bodyweight exercises.
Those are a scam when it comes to building muscle mass. Specifically, the squat exercises you’ll be doing are responsible for building glutes. There’s otherwise no secret to training glutes.
They respond just like every other muscle — you exercise them with 8-10 reps and use heavier weight each workout.The Science of Strength. Joe Vennare Hybrid Life. Strength training isn’t rocket science, but it is science. There’s a little more to it than just picking up and putting down weights.
For a beginner this approach might work, at least at first. When you go from doing nothing to doing something you’re bound to see some results.Training intensity is arguably the most important exercise variable for stimulating muscle growth. C Commonly expressed as a percentage of your single-rep max or 1RM, intensity equates to the number of repetitions you can perform with a given weight.
The.The IGF regulates the amount of muscle mass growth by enhancing protein synthesis, facilitating glucose uptake, repartitioning the uptake of amino acids (the building blocks of protein) into skeletal muscles and once again, activates satellite cells to increase muscle growth. Why Muscles Need Rest To Grow.Everyone knows that burning sensation you get when you’re training.
That is metabolic stress, which is another name for acid building up in the muscle. One of my colleagues, Dr. David Gundermann, took the novel step of isolating muscle cells putting them in lactic acid.
slows age-related muscle loss “Weight training truly is the fountain of youth when it comes to keeping your body healthy,” explains Allison Jackson, a certified personal trainer. “As we age, we.The 10 biggest fat loss and muscle-building myths and mistakes that keep guys fat, weak, and frustrated. The 3 scientific laws of muscle growth and fat loss that literally force your body to get bigger, leaner, and stronger. You’ll be shocked at how easy it really is to build muscle and lose fat once you know what you’re doing.However, while you’re in the process of leaning out, you should still be weight training 3-4 days per week because this will help you build muscle and it will increase your insulin sensitivity.
3. Higher Levels Of Body Fat Correlate With Higher Levels Of Estrogen.Summary To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training exercises at least twice per week.50 videos Play all Build MUSCLE Fast The Science BeerBiceps 5 Best Supplements to Build Muscle (FASTER) Duration: 12:50. Gravity Transformation Fat Loss Experts 3,757,177 views.Most bodyweight books and courses stress utilizing lower reps and controlling the body for a strength based focus and if they do focus on muscle building its done with many variations going from harder to easier/pyramid style etc.
The author makes good use of Ladders as an exercise system as well.It is isometric because the muscle is not changing length. To induce muscle gain, you should expose your muscles to both types simultaneously, a concept known as dynamic tension.
Dynamic tension occurs when you create active tension while moving. For example, flex your bicep as hard as you can again.
List of related literature:
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| from Essentials of Exercise & Sport Nutrition: Science to Practice |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Micronutrient Miracle: The 28-Day Plan to Lose Weight, Increase Your Energy, and Reverse Disease |
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| from Natural Bodybuilding |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Science and Development of Muscle Hypertrophy |
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| from NSCA’s Essentials of Personal Training |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude |
71 comments
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What is workout and rest cycles, and how time to take time for both rest and workout
IMPRESSIVE MAN! Like it, I made a Calisthenics Street Workout video! ⚡️
CHECK IT OUT NOW!
Content is good but your microphone is not clean and foreigners seeing may not like your Indian accent but I like it
New episode on 9th Feb, please do turn on the remainder so that you won’t miss it.
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No disrespect bro but why aren’t you ripped. You have an average gym goers body. Love your vids!
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Please do a video regarding fitness certification course in India
brother more weight of dumbbell more the size of biceps it is truee please telll me i am suffering
Hello, have you considered this kind of diet plan known as the Custokebon Secrets? My cousin says it helps people lost crazy amounts of weight. Is that possible? I also noticed a lot of great review about this diet plan. Thoughts?
Do natural popular lose weight diet plan like Custokebon Secrets really work and if so, how effective are they? I’ve noticed many amazing things about this popular lose weight secrets.
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When considering eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diets undoubtedly are a threat for your health, especially ones that seriously restrict your everyday nutritional intake. While they might generate quick weight loss, these diets are never a long-term solution for your weight problem. It is best to look up Fenoboci Diet Plan on google search engine since it is not just another fad diet where you starve yourself.
I have tried numerous weight loss plans already but none of them gave me the final results just like I got using this “Yamzoko Weebly” (Google it) plan. I do not feel jittery or maybe feel a crash, I’m also not as starving as I used to. I’ve reduce around 15 lbs since using this item..
@BeerBiseps awesome bog….Well what should be ideal programming for single muscle a day?
you remind me of Omar Isuf and Broody Brosef! A great indian bodybuilding channel though!!
hey man can you tell us beginners about pre Nd post workout meals, their importance, timing and what to eat when..
i am a beginner..and i don’t know whether my trainer is good or not….he told me to do chest on Monday and shoulders on the next day…i got a huge pain everytime i did this…but then i saw ur video…thanks bhaiya..
Thanks a lot Bhaiya…I have some digestion problems could I do workout a little bit.. is there any effect on stomach by lifting medium weight?
I love your videos.
I want you to give me some advice for gaining weight
Hi, I m one of the admire n follower of urs but I came to know about your feed few times back.. actually I need serious help.. i approach the online training.. provider in India.. n I m not at all happy with it service so far.. there 12 weeks transformation program n overall service is been very very bad.. n what to do in terms of get money back n my overall experience body building experince back.. any help of yours is Highly appreciated
Chapter 2
Build Muscle Fast:-
1) Progression/ Progressive Overload-
When you started a gym exercise at that time your body breaks the muscles and create a new powerful muscles are there which can lift that perticular weight. And once the new muscle build and ready to do that exercise easily, then here comes the thing know as Progression or Progressive Overload. In this you have to add more weight in your dailys workout routine. Overall you have to increase your Volume. You can do this, via…
I) Increasing Weight
II) Increasing Reps
III) Increasing Sets
IV) Increasing Rest Intervals
2) Volume-
Volume is the overall your fitness activity tracker which is in a numerical value/word. This technique is calculates in high paid n high class gym’s. You can calculate this via this formula…
Volume= Weight Lifted x Reps
Where, actually your lifted weight is multiplying with reps, not sets. The volume is gonna different for every single gym exercise.
3) Form
Always keep in mind, the workout in wrong form will be harm your body parts. So, just aware with your form.
4) Rep Range-
Reps is a short form of Repetition. An Reps per sec gives you a different benefit to your body. Basically, it Reps are divided into three categories. And those are…
I] Low Rep
-Heavy Weights
-1-6 Reps
-For Strength
II] High Rep
-Light Weights
-16-20 Reps
-For Size
III] Hybrid
-Medium Weights
-8-12 Reps
-Benefits of Both
5) Workout “Programming”-
If you did Triceps at Monday as primary, then you can’t do chest on Tuesday because it’s not Secondary muscle of Triceps. So, ideally keep a gap at least one day between training muscle from the same muscle groups. For that…
MondayChest
TuesdayBack
WednesdayTriceps
OR
MondayChest-Triceps
TuesdayBack
WednesdayShoulder
And second thing is that, always start your week with the Compound Movements. That means, 2 or more joints used. And end at Isolation Movement. Where only one joint is used.
Compound Movements:
I] Squat
II] Deadlift
III] Pull Up
IV] Chest Press
V] Overhead Press
@beerbicep: i have been reading all my life that low reps with heavy weights gives you size here you are saying that high reps with light weight helps you gain size, can you explain?
Hi sir, my question is below
everyday(mon-sat) i do 60pullup, 60pushup, 60military press, 60tricep dip, 60squat, 60lunges, 60calves and weight training (mon chest, tue tri, wed back, thu shoulder, fri bicep, sat leg (each workout 6 exercise with 3set 15,12,10) and 60forearms, IS THIS A CORRECT WORKOUT OR I NEED TO CONCENTRATE ONLY ON ISOLATION EXERCISE, THANK YOU
The open gym is 5 gardens right? It’s right next to my college VJTI xD
please make a complete video on how to plan or programme a week’s workout routine for beginners. I have been watching your video for quite a few many days but I don’t really know how to start, which exercise to do first and which after and how many workouts should I be ideally doing in a single day.
Hey beerbiceps can u plzz make a video on geeting arms like millind gabba (a famous punjabi singer) mainly his biceps, how can we get biceps like millind gabba plzzz
Please make an entire separate video for How to plan order of workout. And Programming.
Hi, Mera nam Mahesh hai weight 104 hai. Aur abhi mein workout start Kiya hai, kya muje supplement Lena chaiye if yes, konsa
What is Testosterone?
What to eat to increase the testosterone levels?
And what is gynecomastia?
Can you make a video on it please.
can we do full body workout 2 days of work and 1 day of rest
Bro m bit confused why it’s happening this way! I have been gyming since few months March 2017 to be exact with diet control March and April midway I skipped lunch, left rice and was having healthy food
My workout rotated about everyday Running (cardio) and weight training. I shed weight quite effective and belly fat also got reduced a lot though loose. But since mid April I have been eating up well with respect to protein requirements per day I m also taking On Optimum Whey Protein everyday post workout with all my diet like fish chicken eggs. My strength has increased but my bulk isn’t growing and it’s hurting. I think I have been sleeping a bit less may b but is dis the only reason? or im expecting too fast? wats going wrong m unable to figure out! please guide me!
Bro Can you please make a video on decoding the fitness regime of Virat kohli and his diet
Chetan Chota is a rip off from Brady Brosef in Omar’s channel.
Body weight =67kg
Squat =70kg
Deadlift =90kg (110kg = 1rep max)
How to recover faster from DOMS?
hey bro i wanna ask u one thing that if i am taking steam sessions once a week then is it good for muscle gaining
I’m just a 14yo naive child and i started doing 100 reps with 5kg dumbbells regularly lol,is this bad for my hands?
Hey man,really nice video! but it is so disappointing that you are promoting only body building in terms of fitness….there are many other kind of fitness too…..there is martial arts(which i recommend everyone to learn), bodyweight workouts etc. Ever heard of the word “calisthenics”? Its a form of exercises which do not include any weight…but there are many cool feats to learn like handstand,handstand push-ups,one arm push ups,L sit,Planche,front leaver,back leaver…and a lot of things….some guys say that you can’t make muscle hypertrophy by bodyweight workouts.But I am doing these calisthenics workouts almost about 3 years,and I am in a pretty good physique.,not like beefy bodybuilder. And it not only pushes you to your max physical ability,it also pushes you to maximize your mental ability.I am practicing planche for about 6 months,when i first did my straddle planche it was a memorable moment for me.
But don’t get me wrong i am a big supporter of what you trying to do….but it will be better to cover all type of fitness……not only bodybuilding
But all these years we have been listening that heavy weights n low reps increases your size and not the other way round.. I want to gain size and now I’am really confused.. waiting for your reply dude!!
According to Arnold Schwarzenegger
1)Your warm up rep range is 15 or slightly more
2) The second rep range 10 -12
3) The third rep range 8-10
4) Then fourth rep range is 6-8
5) and final fifth (optional) is 4-6
Those who disagree with me read below book
https://amzn.to/2Zp3JxO
bhai your video info is good your swag level is above the overacting
What is Custokebon Secrets? Does it work? I hear many people burn their weight with this popular weight loss diet plan.
hey ranveer can u tell me which body exercise I should do with abs workout
hey ranveer can u tell me which body exercise I should do with abs workout
you didn’t tell which order we should follow for full body of a day….
Yeah sir u r doing great job i used to lift heavy with less reps like between 4-8 i always wanted to gain bulky body so trainer told me to lift heavy with low repl u opened my eyes! Sir if i lift heavy with in 12-8 reps will i be able to gain strong and big muscle mass
@beer biceps
man…i have became your fan.I am following some other youtube fitness channels also but the way you explain and present things is The Best.
Keep up the good work and please upload more videos.I want to grasp knowledge from you.
Thank you.
is there any side effect of nitro pump to physical power and after stopping gym
Short and very informative. Love your videos. Keep up the good work:)
dude isnt that five gardens? the part where u were doing lunges?
This video was too good. Cleared lot of my doubts. Thanks buddy. You rock!
This split which i have planned seeing your video. Hope it is alright?
Monday Chest
Tues Back
Wed shoulder
Thurs legs
Friday biceps + triceps
Thats 5 garden’s open gym!!
Buddy where do you stay and which gym you go to?
We could meet probably i stay nearby
I used to regularly go to gym and have a great work out and would be perfectly fine. But for the past 2/3 months I have been going to the gym. But the next morning I’d be feeling really rough, I’d have a sore throat, fever and this would persist for 2 days and then after around 3/4 days id be fine again. And I thought this maybe because of winter flu in january, so i just took some time out to recover and started gym end of jan again after 2 weeks of complete recovery. But then same thing again the next morning, sore throat, fever, general rough feeling
thankyou Ranveer, this video is very informative…!!
Regards
Geeta
Best fitness channel after guru Mann fitness channel………….
Hey bro….This is the best channel out of the lot I have watched. You are precise and clear about what you guide us….As an overweight person I want to know whether I can have pre-work out meal (eggs) to increase my strength to do more workout. I prefer going for jogging before I go to gym and run for around 4 kms. I heard that we should jog empty stomach, pls explain…..Thank a lot in advance
wow great video bro and its very useful……….i think ur the best youtuber………..I have subscribed to many fitness channel in my playlist but ur awesome.
Dude you are really good. But when you put something about biology and some nutrition facts, though you are confident about the research you have done, just put a small notice of this kind.
Notice: This is a general advice and beer biceps will not be responsible for any legal issues please use your discretion or contact your personal medical practitioner before proceeding.
Otherwise there are some assholes out there only to pull down people who are gonna be successful and might bring over some cheap legal issues upon you.
What if I want to stay with same amount of muscle, strenth and body? I’m 19 and happy with my body and strenth and muscles. Can I keep doing the same exercise routine and keep all these gains? I don’t care about keep getting stronger or bigger or more muscle, I just want to remain how I look now and the same mucles.
Hey Ranveer..I keep looking forward to your videos as they provide a great insight about fitness:)
I’m a girl and I’ve been gymming for about 3 months with and i’ve noticed that my arms have kind of bulked up near the bicep area and hence my arms look bigger than they were before..is there any reason for that..can I tone it down?
Would be of grateful if you could help me out:)
Great video bro! Appreciate the way you are spreading fitness and wellness education scientifically. Would love to watch a video on how to maximise results by naturally boosting anabolic hormones. Please.
bro want full diet program for keto from breakfast to dinner! please do it. waiting for it. since you have uploaded on keto