Explaining how to gain muscle in 5 levels of increasing complexity.
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In this video I’m explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like “what role does soreness play in hypertrophy?” and “how much is the pump driving muscle growth?” Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone.
0:00 – Introducing the levels
0:30 – Level 1: Noob
1:25 – Level 2: Novice
4:23 – Level 3: Average
10:03 – Level 4: Elite
15:50 – Level 5: Pro
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References:
Total Daily Protein Target:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
Training Volume:
https://www.strongerbyscience.com/the-new-approach-to-training-volume/
Training Intensity:
https://pubmed.ncbi.nlm.nih.gov/29564973/
Training Frequency:
https://pubmed.ncbi.nlm.nih.gov/30558493/
Rest Periods: https://www.youtube.com/watch?v=NR94rNsArv0
Tempo: https://www.youtube.com/watch?v=TQxMvpe2lQ8
Intensity Techniques: https://www.youtube.com/watch?v=Ri0v5-osLCQ
Mechanisms of Muscle Hypertrophy:
https://pubmed.ncbi.nlm.nih.gov/20847704/
Muscle Damage:
https://pubmed.ncbi.nlm.nih.gov/30335577/
https://pubmed.ncbi.nlm.nih.gov/29282529/
*Footnote on Metabolic Stress:
While I personally think it makes the most sense, it actually isn’t perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (https://sites.kowsarpub.com/asjsm/articles/57500.html) found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data.
*Footnote on BFR:
Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn’t been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure).
Blood Flow Restriction:
https://pubmed.ncbi.nlm.nih.gov/30694972/
Costameres:
https://pubmed.ncbi.nlm.nih.gov/12556452/
Titin:
https://pdb101.rcsb.org/motm/185
Filamins:
https://www.mdpi.com/2411-5142/1/1/90
Hypertrophy Stimuli and Sensors:
https://pubmed.ncbi.nlm.nih.gov/30335577/
mTOR:
https://www.rcsb.org/3d-view/5FLC
Sarcoplasmic Hypertrophy:
https://www.strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy
This video was inspired by the “5 Levels” series on Wired: https://www.youtube.com/channel/UCftwRNsjfRo08xYE31tkiyw
Helpful video:
Music:
Bankrupt Beats:
https://www.youtube.com/channel/UCr4OlbPX24EjWIniK7tj0VA
Written by me
Edited by me
Filmed by Daniel Cooper, Stephanie Buttermore and me
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help!
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Which level did YOU learn the most from? Comment below, I'm trying to see something…
Zoned out at Protein
😂 I'm novice and I don't build muscle I try I only eat proteins I train twice a day every day how ever Im not building mass or getting heavy I can do more reps in time it seems like a mind fuck untill I use steroids I guess it will stay the same I'm training to keep myself drug free I left all bad habits including nagging partner I'm happy and I have a routine which is something I didn't have in years and I'm fit I just don't build muscle that show it 😂😂
What is this counting reps thing, I just go till failure every set 💀
If im starting some workout at home, ideally doing 30 min arms abs everyother day and 30 min bike, i was wondering what specific excersises i should do for the arm days? Goal is to grow muscles in arms. I have a 10 lb dumbbell and not much other than that. Ive got ankle weights as well but idk if thatll help
I'M READY FOR LEVEL 6
I’ve been stuck at 150-55 for a year now since like junior year in school I’m tryna be 190 I need advice
I watched whole video while at gym. And i paused in between rest sets. So I didn’t zone out Jeff 😉🤣
I honestly think I haven’t made any progress cause of my eating I eat like shii even tho I still get my protein in bc I train hard but I don’t see much muscle progress how do ppl stick to their diets
Made it to the end!! Some reason my adhd mind tracks!!
I used to do crazy volume all the way to failure, spent more time injured than training 😂
I zoned out before the video started
thanks for explaining it so much:))
Never understood this 3×10
if I really commit to it the first one will be 10
Second one maybe 10 again
Third one 9-8
No way that if you are getting to your maximum rep range you can do always the same number
Normally I think about my series like 30+ reps no matter how many series
So
First one 12 reps
Second one 12
Third 6 -> or till tank is empty.
And if become to light, like first rep 14+, just add more weight.
The reverse is true if to heavy
First one 8 reps
Second one 8
Third 7
Forth 6
Fifty 1 -> till gas out.
Evaluate if too heavy or ok to keep for next workout day
that level 5 part knocked everything prior outta my head
Incredible work. Thank you
Whats fascinating, we are in a day and age making you thinking that we have already figure out everything. But the more you look into a things, the more you find out that, thats not the case.
There is lots of knowledge and observations but there is so much unknown, not done before and things that haven't been figured out, things that you would think that we know everything about it and exactly what it does. But we dont. waw. internet has created illusion where we think we know everything but the deeper you look the more you will see that we are stuck in old days knowledge and beaten methods. Or we got to point that all that information is so washed out and mixed what we are loosing a grasp to what really works
When a person uses muscles, the muscles need more nutrition because a muscle needs nutrition to contract. If a person uses muscles a lot, there is a big chance that the muscles do not get enough nutrition and are slightly damaged, but the muscles can recover well because the muscles work well with nutrition in the blood afterwards because the muscles worked together with nutrition when they were used a lot. Because the muscles use a lot of nutrition afterwards, the muscle can grow.
If organs work together with nutrition for a while, the organs can get nutrition more easily afterwards and recover better.
Is that the RuneScape goblin hit noise I keep hearing in transition? 🤔
Got lost at elite
not ready for level 6.
Thank you SO much, this is exactly the info I was looking for. I can't justify working out if I don't know exactly what is happening, and why I need to be doing workouts a certain way. I'm going to be cross referencing this video to my exercise plans to make sure I get the most out of my workout and making sure I target what I need to be targeting
You nicely explained muscle growth. My friend still believes in microtears and the muscle building back stronger bruh
Oh lord. I could barely hit 2.2g/kg * 70kg = 154g protein. Now you're telling me I need to eat 1g/cm * 177cm = 177g …. Kill me please lol😅
Yep zoned out on level 5 but awesome info all around, as always!
Should absolutely make weightlifting a gcse with the amount of theory in it
The problem is not I can't lift heavyweight but I don't have heavier dumbbell at home (I don't have my own car to go to the gym, so my mom always has to drop me off but she's always busy, I go to the gym once a month) sad 17 years old
I do all this from natural thinking which is awesome for me. My main points:
1) consistency don’t get burn out.
2) don’t focus on the physical gains focus on the mental and health gains and appreciate the physical gains.
3) I focus on five hours a week I can scale this how I want I can ramp it up and really kick my ass or let myself off a little bit.
4) eating is the best recovery. Focus on proteins, fiber, wholefoods and then fats. You need them all might as well optimize them all.
5) change it up!! Big muscles, and stretchy. Muscles are very important. Make sure you focus on everything. Do not do the same thing.
6) enjoy it. Find a way to make it fun. Whether it’s a classy like or just a certain aspect to the gym. Make sure you make time to make it fun or you’re not gonna wanna go.
7) its not easy. It’s shouldn’t be easy. The sooner you get over that the better you’ll enjoy everything
I do all this from natural thinking which is awesome for me. My main points:
1) consistency don’t get burn out.
2) don’t focus on the physical gains focus on the mental and health gains and appreciate the physical gains.
3) I focus on five hours a week I can scale this how I want I can ramp it up and really kick my ass or let myself off a little bit.
4) eating is the best recovery. Focus on proteins, fiber, wholefoods and then fats. You need them all might as well optimize them all.
5) change it up!! Big muscles, and stretchy. Muscles are very important. Make sure you focus on everything. Do not do the same thing.
6) enjoy it. Find a way to make it fun. Whether it’s a classy like or just a certain aspect to the gym. Make sure you make time to make it fun or you’re not gonna wanna go.
18 min im obviously not a pro 😅
I think most people that have been working out for around 5 years sit somewhere in the 'elite' level of knowledge.
Ready for level 6
So you're telling me if I just play a little guitar everyday, I'll look like you in a few weeks?
Started to space out hard at level 5.
Lol I tuned out as soon as I realized it went from average to elite
I got to 6:35 great video but i have to go to sleep lol
The progression from one level to another is really clear. I think this structure will help a lot of people understand how to approach their fitness journey.