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Muscle-Building Workout and Diet


Probably all of us, especially the bros, want
more muscle. Women also, unknowingly, want more muscle
since they want to be toned. Since being toned, in essence, just means
cutting out the fat while putting more muscle in its place. Unfortunately, navigating the internet for
this can be quite grueling. Every muscle-building EXPERT has their own
unique spin. If you dove enough through the wringer, you
might have run into interesting ideas like blood restriction training, protein timing,
high meal frequencies, time under tension, and so and so on. These strategies might have some benefit,
but the overemphasis on them has us, especially beginners, lose sight of more important matters. Or… the fundamentals. The proverbial cake that shouldn’t be ignored
for the fancy bro-science cherry. Here are three fundamental muscle building
tips that I believe you should first focus on before anything else. Number one, volume in the name of the game
Your reps times your sets times intensity, or the weight you’re lifting. This is the formula to training volume. Time and time again, we have seen research
showing the very close relationship between greater muscle growth with greater training
volume. Simply put, if you want to build muscle, consistently
increasing volume, whether session by session, week by week, or even month to month, is the
goal. There is a deal of nuance to consider. More specifically, what is the best combination
of reps, sets, and weight. You wouldn’t want to do hundreds of reps
of a very light weight. It not only takes a long time, but supporting
research show very light weights might not create enough of a stimulus, especially in
its initial reps. That’s not always true, as we have seen
studies showing as much as 100 reps creating similar muscle gains as lower rep ranges. However, the other catch is that lighter weights
aren’t shown to build much strength. Being stronger is important for muscle growth,
as it will allow you to lift heavier, thus increase the intensity factor of volume. The most common volume strategy is aiming
for roughly 3 to 5 sets of a weight that you can do for 8 to 12 reps. It’s kind of the hypertrophy “sweet spot”
that many bodybuilders use, accumulating high volume with moderate strength gains. Feel free to check out my reps and sets video
if you want more info. Number 2, Protein is your main squeeze
If you’re a regular in this channel, you’ve heard me heed the advice of… get your protein. Protein is the primary resource for muscle
growth. Getting all the training volume you can doesn’t
mean much if you’re not getting enough protein. The current literature is a bit mixed as far
as what constitutes as a sufficient amount of protein. Currently, it can be anywhere between 0.8
grams to 2.3 grams per kilogram of your bodyweight, depending on who you ask. Anything over 3 grams haven’t shown much
additional effects outside of maybe elite and endurance athletes. For us normal folks, I personally think that
1.6 grams is a good place to start for anyone, with 1 gram per kilogram of bodyweight being
the bare minimum. For some, slightly more than 2 grams can be
effective, especially if additional fat loss is a side goal. Check out my other protein videos for more
info as well. And number 3, track that progression. We know we have to do it, but too often we
do not. Your progression is the best tell-tale sign
of an effective program, thus muscle growth. Certainly, aesthetic goals are a much more
visual affair. The mirror, to many, is the ultimate deciding
factor as to whether you’re satisfied with how your progression is going. But it just doesn’t give all the details. Notably, the details on whether you’re actually
maintaining a high level of improvement based on your volume progression. Tracking will illuminate us on not only the
efficacy of our workouts, but also gives us a leg up on planning ahead. If you track and see that volume is indeed
increasing gradually throughout your program, then you know you’re probably doing something
right. If the numbers start curtailing or plateauing,
then changes are in order. However, just looking at our volume progression
also doesn’t tell the full story. It might be that you’re not getting the
right nutrition. And that’s when tracking your protein, carbs,
fats, fiber, calories, and micronutrients, will give us a better picture of what we might
have to change nutritionally. It might be that for a few weeks you’ve
have not enough food overall and thus your performance has been suffering. Or it can be a matter of lacking sleep, where
sleep tracking is also important to see whether you’re in a sleep deficit which causes a
lack of energy. It might seem overwhelming, initially, to
track so many things, and it definitely can be. So best take it one step at a time. Start with the basics, track your volume while
maintaining an intuitively decent diet until you’re comfortable with tracking nutrition
as well. Sleep is pretty basic to track and maybe some
sleep tracking apps can help. In any case, the more you can understand your
body, your habits, your tendencies, the better you can improve the factors that would best
benefit your overall gainz. And that’s the three fundamentals I believe
EVERYONE should have down before considering anything else. Of course, understanding the fundamentals
is different from application, and sometimes you will need a little more guidance to really
set yourself on the right muscle building track. That’s where I think the PictureFit community
discord can help! We’ve been having a lot of success with
helping people just like yourself, beginners, experts, and everything in between, in getting
them not only the right track, but to finally see some actual gains without all the bro
science fluff. So please come join us on discord today at
discord.gg/picturefit . Your gains will be waiting. Other than that, let me know other things
you find fundamentally important to building muscle in the comments below. What is the one thing you’ve implemented
that helped YOU with your gains. If you enjoyed this video, please don’t
forget to give it a thumbs up and share it with your fundamentals-loving friends! As always, thank you for watching and GET
YOUR PROTEIN!

100 thoughts on “Build MORE Muscle With These Three Tips!

  1. Do you have any recommendations on an app or system to track my muscle growth or progression? I already track food and weight

  2. Hi folks! Great video again. Have 2 questions here, (1) How much time should it pass if I train regularly (say 2 times per week chest) between lifting 50 and 60 kg in flat bench press?? (I know it depends on a lot of things but Id like to know an average) And (2) How much time should a volume cycle lasts?? (Im on it know and Id like to know after how many months I should start my definition workout)

  3. sleep is key to muscle growth! for over a year, I had been eating ~3g/kg bodyweight protein, but I had not been sleeping enough (~5 hrs on average), and I did not make any progress. Then I decided to prioritize sleep and now I am making solid gains with ~2g/kg bodyweight protein and 8-9 hrs of sleep every night (I have always been a healthy eater — lots of fruit, veggies, fish, chicken, almost no junk food (candy, deep fried stuff, etc.))

  4. Oh how I hate tracking, I've been back and forth between 18 to 32 fat% for the last 4 years, I have all the know how's and what not, but I FUCKING HATE, tracking every small little thing I do, so i break for a couple of months every other month

  5. 1:32 which studies shown this? Ive read that to hipertrophy the 8-15 reps is ideal because for muscle building you need volume and certain amount of tension of load.

  6. Ive never failed to get the information i need in a simple way on this channel.

    For me i went back to basics with diet and training and then started to track my weights. Ive notice how im improving and thats given me extra motivation

  7. Also when it comes to hypertrophy you want the set to last for about 45seconds-1 Min. This is where the 8-12 comes from that rep range often Leads to a set lasting 45 seconds

  8. Everything clear but should I consider 1.6 g of protein per kilogram on my body weight taking into account also my percentage of bf?

  9. I am 13 and i have 50kg, and i consider myself skinny.I'm obviously doing calisthenics and not lifting weights.I have changed my diet i eat more (healthy) food.I've also added more food ,in general, and calories to my diet.Am i doing the right thing and does anybody have any tips for me?Thanks!

  10. Hi picturefit pls make a vid regarding viagra as a muscle gainer(much better than steroids). Wanna know if its true hehe thanks

  11. @picturefit I would love a video about sex if that can be considered a workout and the soreness afterwards maybe even munchies anything sex+fitness related thanks!

  12. I love your videos! And I'm curious as too the pros and cons of using saunas after a workout or even at all! Since a lot of gyms provide them I'm sure they might have some benefit or it might not. Idk. That's why I'm asking you! It would be awesome if you did a video on saunas. Thank you!

  13. Are there pre-made forms available for download that will track all of this or do I have to create them myself?

  14. I’m male but short so I’d rather be toned than what I currently am (short and fat, like Danny Devito).

    But I’ll settle for being muscular first in order to get toned.

  15. How would calculate a proper daily caloric intake for a weight one would like to be at (whether losing or gaining it)?

  16. Thanks for your video. I have a question. Can I gain muscle with enough protein (1.8 g/ kg every day) and enough volume while deficit calories (300 deficit)? I just want to lower body fat ration the same time.

  17. Hi, I want to ask. Do we need same protein intake when the day we do not workout and the day we do workout?

  18. I am boxer… I want to grow muscle but the problem is the more I eat my food ( protien, carbs, etc) it all gets used in my boxing workout and it effects my gains pls tell what should I do. Should I eat more or what

  19. I’m a chick and I lift heavy and have been for 8+ months and I’m not buff at all I leaned out by lifting heavy 3x a week and doing HIIT 3x as well for a total of 6 work outs a week! Went from 180 to 133

  20. CARBS!!! Carbs are more important than protein… why? .. we use carbs for energy to break down muscle then our body uses carbs to build it back up. YES protein is important but people tend to think “more protein=more gains” . It changed everything for me when I focused on carbs and then I actually started making more gains instead of plateauing after 2-3 months

  21. I like to use dhea, magnesium, and maca root powder and creatine. To put on more weight faster I like VHC boost. Eat 2 or 3 bananas a day, oats with wheat germ, peanuts, beans and brown rice, avocados, chicken salads (spinach and baby kale, NOT lettuce) and plenty of water. I always feel great and I stay really lean even when putting on weight I don't see much of an increase in body fat at all

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