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Muscle-Building Workout and Diet


JEFF: If you found the video helpful, make
sure to leave your comments and thumbs up below and also let me know what you want to
see in a future video and I’ll do my best to cover it for you. All right, guys. I’ll see you soon. JESSIE: Cut. JEFF: Jessie, come get me out of this shit. Oh my God. JESSIE: Hold on. JEFF: Oh, there you go. I don’t know how the other fitness guys
do this shit. JESSIE: I don’t know. JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to talk to you about – oh,
screw it. Hit the arms. Let them be free. However you want to hold them. Guys, the fact of the matter is, today we’re
talking about Broscience. More Broscience. And today the Broscience may not be what you
think it is because a lot of guys that follow the science of training will say – these
days – that muscle soreness is not a requirement for muscle growth. In fact, muscle soreness has nothing to do
with muscle growth. That’s where they took it too far because
that’s not true. That is Broscience. The fact of the matter is, if you want to
build muscle, muscle soreness could be one of the major ways that you’re going to do
it. As a matter of fact, it may be one of the
easiest ways for you to do it. So here’s what we’re going to do: we’re going
to cover the three ways that your body tends to create muscle growth. One of them is related to muscle soreness. Two of them don’t necessarily have to have
it. That’s where the whole saying comes from in
the first place. That “Oh, you don’t need it. It’s not a requirement for that”. But it eventually becomes necessary because
these other two pathways might dry up for you. So what we talk about is this third pathway,
if we jump all the way down to the bottom, muscle mechanical damage. We’re talking about eccentric overload. Literally creating damage to the muscle, or
as some research will say these days, to the connective tissue around the muscle. It depends on what you believe is the actual
mechanism of damage. But we all agree that it’s some level of damage
occurring to that area of the muscle that you train. It has to grow back bigger and stronger, we
do that through eccentric overload. That is what causes this delayed onset muscle
soreness that we’re familiar with, that we say “Oh, this is what I need to build muscle”,
and this is where, now, people are saying you don’t need it. Well, they’re saying you don’t need it because
you’ve got two other mechanisms that actually lead to growth that don’t have the associated
soreness with it. The first one is a progressive overload using
either tension as a driver, or volume as the driver. So what are we talking about here? The tension is literally adding weight to
the bar every time you train. So every time you train if you can continue
to add tension, add more weight to the bar, which makes the muscles that you have working
here, work harder; it helps them to get stronger. We know we can increase the size of your muscles
as you’re strength increases, as will your size over time. However, there’s a major problem with that. We can’t keep doing that forever. We can’t keep adding weight to the bar. It’s easier when you’re just starting out
and you’re training, but ultimately that pathway will dry up. You want to always try to do that. you always want to continue to lift heavy
when you can in your training sessions, but you want to make sure that you don’t rely
on this as your only mechanism because when you can’t add more tension then the next thing
you might try is volume. You might say “All right, if I’m not going
to be able to add more weight to the bar I can do more of what I’m doing.” As we do that we start to see that, maybe,
isn’t necessarily the best way either. I know a lot of people like to rely on this
as their main mechanism these days. This is the preferred means of getting bigger,
and stronger. However, as a physical therapist I have to
look at it from another side. I have to look at it from the standpoint of:
increased volume is not necessarily always a good thing. The number one problem with people that are
lifting these days is overuse injuries. I’m not talking about injuries like “I got
hurt, I snapped my pec tendon, or I tore a patellar tendon”. That’s not what it is. It’s that really low-key, over time “My God. My shoulder’s starting to hurt a little bit
more, a little bit more, a little bit more. My elbow is starting to hurt. I have tendonitis in the outside of my elbow
here. I have tendonitis of my knee.” All of those things are coming because we’re
accruing volume and volume creates overload. But volume will also create overuse. If you keep relying on this – especially
if you’re not using spot on, dead on, nails perfect form – that will start to rear its
ugly head a lot faster. If we go the metabolic way here, the metabolic
way is actually when we create the byproducts of training. So we have metabolites that are produced. We have hydrogen ions. We have lactate. All this stuff is being produced as we accrue
higher, and higher volume. We can use a lot lower loads here and we can
still get this intense burning in the muscles, and if we continue to train through that,
and train through that pain, and train through that burn it’s been shown that you can actually
create muscle hypertrophy using a lot lighter loads. That’s actually very encouraging for a lot
of people because they don’t need to rely on this all the time. But this is very difficult training. Not a lot of people have the fortitude to
try to put up with this discomfort when they’re training. The metabolic stress. This is also, ironically, one of the newer
ways that people always ask about in training. Occlusion training. Occlusion training relies on this. Very light loads, create and occlusion in
the muscle, don’t let it breathe, more or less, continue to allow the accumulation of
that pump, and don’t let it go. That increases the metabolites that are being
collected in the working muscle, and again, it starts this cascade of events that will
ultimately lead to muscle growth. So continuous tension, or the use of contracted
position exercises. So you can take an exercise like a spider
curl that trains you in this contracted position, the most tension, peak tension occurs at the
contracted position of the biceps. I can crank away in that range using lighter
loads, increase this, but like I said, you’d better be prepared to really resist that burn,
and train through it if you want to get the benefits of this. So now, let’s go back to – you don’t need
pain, you don’t need soreness to create muscle growth. You might need it. If you dry up here, you might go to volume. If this starts to cause a problem, potentially,
in just the way you feel in breaking down other areas that make training even more difficult
for you – I’ve seen it a million times. This can become a problem. If you go here, this might already become
a problem for this. But if you try this and maybe you don’t
even have the ability to do this, or string together multiple workouts like this, or you’re
consistently using too light a weight because this is the only mechanism you’re using, you’re
not dipping into this; where do you go from there? Where you go is, you have to start including
some mechanical damage via eccentric overloads. We can do that, and the reason why this is
one of the best ways is because It’s one of the easiest things to do. You don’t have to have this. You just have to slow down the weight that
you’re lifting here. Control it. Eccentrically allow it to start applying this
high level of tension as your muscle is stretching and elongating. You can feel the effects of what this is doing
to the muscle as you’re doing every rep. So now, what is the danger to this? The danger is you would never rely on this
on its own because if you continue to do this, and you produce your delayed onset muscle
soreness that leaves you debilitated, and unable to come back and train, then where
are you left? Then you’re not able to train as frequently
because you feel as if you’re too sore. So when you look at the whole picture here
it’s wrong to say that muscle soreness is not a way to build muscle. That’s wrong. It’s not true. It’s one of the three ways that builds muscle. Muscle soreness is not a prerequisite for
muscle growth. That’s right because you can have other pathways,
but ultimately you’re never going to get away from the fact that the muscle soreness is
a path, one associated with damage via eccentric overload, that’s going to be part of the equation
for you. So the bottom line is, all three of these
mechanisms need to be part of your equation. You need to figure out how you’re going to
start training heavy. I can tell you a quick way to even test this
with a touch up set. You can essentially feel how neurologically
you can already lift more than you think you can right now. Do a touch up set. If you’re going to do a six to eight rep set,
take your five rep max, do two reps of it. Now go do your six to eight rep set after
you’ve recovered for a couple minutes. You’ll instantly feel stronger. You’ve turned on the neurological awakening
of your muscle that will allow you to lift more easily. Lift that heavier weight more easily. But again, even neurological gains; those
end, too. So for all these reasons, you have to mix
them all up. But don’t say that ‘muscle soreness has
no effect on your ability to grow muscle’. That’s just not true. That’s complete, and utter Broscience. Guys, if you’re looking for a program that
knows how to mix all these up at the right time to allow you to benefit from all of them
– because you’re going to need them all, like I said. You’re going to have to lift heavy sometime. You’re going to have to increase your volume. You’re going to have to increase your tension. You’re going to have to do metabolic exercises. You’re going to have to use continuous tension. You’re going to have to know within the range
of the exercises when you’re going to work the contracted position, when you’re going
to work the stretched position, when you’re going to work the mid-range. You’re going to have to have mechanical damage
and overload. You’re going to have to have a respect for
lowering your eccentrics slowly, and in control. All this matters. All of this stuff, at the end of the day,
it’s all part of the big picture. I have a whole program over at ATHLEANX.com. In fact, all of our programs are based on
the principles of training science that works. You can find the one that’s right for you
over at ATHLEANX.com right now. Click on the link below this video. Use our program selector to help you do that. In the meantime, if you’ve found this video
helpful make sure you leave your comments and thumbs up below. We’ll cover more Broscience in the future. Let me know what other things you’d like to
see us cover. Give me some ideas. I’ll be happy to go over them for you. All right, guys. See you soon.

100 thoughts on “Muscle Soreness and Muscle Growth (“BROSCIENCE” REVEALED!)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

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  2. Love the video mate.
    I’ve heard about a training system for older guys like me, (mid 40’s)
    3 months of heavy weight training followed by 3 months training of lighter weights to allow your joints to have a bit of a rest.
    I was wondering what you thought of this and if you would recommend anything similar ?
    Cheers

  3. Does anyone know what’s happening whenever I do ab training my abs only really become sore doing body weight training instead of dumbbell ab exercises but I’d prefer to use dumbbells over body weight and I’ve already tried upping and reducing the weight on some exercises

  4. I thought he was going to cut off his shirt as if it was unnatural for Jeff and he couldn't wait to take it off himself.

  5. What happens when you are lifting the most weight you can at a high volume and you are already using the two methods to increase gains? Where do you go next?

  6. This man is probably the single most expert/reliable person on the internet regarding essentially EVERYTHING TIED TO TRAINING. I'm a physician, very well schooled in this field,  although I tend to use a machine/ free weight combo, I think Jeff knows exactly all the factors ….in this case hypertrophy.  Kaatsu started occlusion training. He unequivocally proved the "burn to death" component of hypertrophy. Arthur Jones, a genius, inventor of Nautilus machines in the 70's, was really the first man to understand the importance of intensity OF EFFORT in bodybuilding, but he AMPLY showed the importance of NEGATIVE TRAINING.  IE  DOMS  ie  how important it is, assuming you don'texceed your recovery abilities. Look uo the Colorado Experiment ( Casey Viator ).. mostly negative training : caveat … genetic freak, and Yes he was on steroids.So bottom line : listen to Jeff.  And remember…if you don't really push yourself to limits… you will not maximize your gains.LIMITS are probably very far away from what most people think is hard.Just a few words of advice for natural bodybuilders.

  7. I always get post workout muscle sore every time I did not visited a gym for a long time and when I increase the weight of my workout by a level. Its painful whenever I move but at the same time it felt good, maybe I am a masochist

  8. What's the best way to warm up before doing wait training, as cardio is best done after the workout or even on a different day?

  9. Hi Jeff love your vids. I have a herniated discs in my L4. L5 and S1. Could you do some videos for ppl with this problem maybe some safe exercises or ways to modify existing ones? Thanks

  10. I believe that the occlusion method is along the lines of what was taught by a late Russian professor Siluyanov, he referred to it as a SLOW MUSCLE STIMULATION or MUSCLE OXIDIZATION the only objection that I had that in his opinion ( or such was my perception) he considered the old methods somewhat obsolete………

  11. This was a good one Jeff. I didnt realize soreness only came from eccentric exercise. This is very helpful to think of the different mechanisms for muscle growth rather than simply focusing on progressive overload.

  12. I’ve only been working out for just over 3 months and I’m trying to cut weight at the moment, so I’m doing 4 days of hit and 2 days of weights. How long should I be looking at to increase the weight when lifting?

  13. Is ther anything my girl can take while she sleeps too help her recover at her workout she runs a lot. 5 days a week using an app monday thru Friday but everyday she is obviously more sore anything during her sleep to help reduce that pain faster recovery?

  14. Hey Jeff I started lifting with tendinitis and Carpal tunnel in my left arm. You teaching how to use the proper form has allowed me to continue to lift. Sure there's pain but I'm able to go again daily. Thankyou for your chanel.

  15. Jeff is actually lively and energetic in his videos, it’s so easy to tell if he’s faking a boring tone of voice

  16. Recently I have been doing 12/10/8/6 sets with the last 3 being negatives on all 4.
    Also mix in 20/12/6/4 sets with big weights jumps
    I believe these hit all 3 on the list

  17. I guess I watch a lot of your videos. This is so true the body can't be under stress overload every week that you're in the gym. When I do my concentric and eccentric exercise I make sure I pause and go with a slow steady rhythm. This not only allows the muscle to feel the burn but you're stretching out all those extended muscle fibers. That most of that time cause the tearing for growth to come. I usually start with a warm-up set first and go heavy with two rep max. Then depending on that week either I go high volume lightweight. Or heavyweight lower volume.

  18. Bruh I did the volume thing and it burns the muscle nutrients. I lowered my volume and focused on the eccentric. Best thing that ever happened to my training game

  19. Ive been training total body 4 days a week since January and I stopped feeling any muscle soreness I bought ax1 at the start of June since then I've felt muscle soreness in places I'd never even been aware of my only regret not buying the plan sooner

  20. Should you train when you're sore? I don't mean "I can't walk" type sore, I mean the first few steps ache sore then I'm fine.

  21. Because of this channel, I can now grow muscle at will. I just have a problem with my shins. How do I grow those?

  22. I’ve been training for 3 months. Mostly upper body with squats. I feel like my barbell curl hasn’t increased in strength. I max at 35-40 pounds. Any tips from you guys on how to get stronger?

  23. When i lived in my moms garage around the age of 17. I got into lifting but only had about 100 pounds and a hammer curl bar with a door pull up bar. I would use the metabolic stress method. Basically the workout would be 50lbs curls shoulder press and behind the head tricep extensions and i wouldnt stop until i hit 200 reps of 10 or 12. I saw huge gains after about a year and after the second year i just hit a wall and it killed my motivation. Its crazy to see this stuff explained how easy it could have been to change my training to break through that wall.

  24. Dude I know you know what you're talking about…but where do I learn the jargon & scientific terminology behind the concepts being taught? Meaning, you're speaking a language I don't speak yet. How can I learn it? Help a brother out please.

  25. So when you are sore when you wake up from a workout you did yesterday, do you work out again that day, or rest? Because I think that if you work out again that day, you are not giving your muscles a rest and breaking it down. (There fore killing your gains) But if you rest, your muscles will have tume to recover and be stronger the next time you work out. So, what I sm asking is, should you still work out when your body is sore from another workout?

  26. JEFFFFFF what is a good split of these three in a routine? Like a 12 week routine, what’s a good split?

  27. The worse is many people dont realize that all this information that he gives for free is too good to be true . Listen to the man . He knows hia craft

  28. Actually the muscles tear apart more from consetric motion rather than in eccentric this is wrong to think that in eccentric you tear the muscle more because the muscles is under much more stress when you lift or pull all this happen when you trigger the muscles

  29. Say I want to do some deadlifts on a leg day but back day is 2 days later, I will do concentric focused deadlifts so that I'm less sore in the upper back and arms come back day

  30. Glad this was explained! Been questioning my non sore workout days! Saying I changed up doing drop sets more often and having only 3 heavy days. So far so good! Thanks!

  31. Hi there Mr Cavalier. I want to know how to do a routine schedule for my workouts i dont know how to schedule a day for chest, bíceps, tríceps, leg, etc a little help please

  32. Jeff please respond and help
    Is there a way I can make it so my body’s metabolism will naturally be fast like remodeling my genetics or something

  33. First time seeing this video session…..(11:15 – 9/02/2019)…today I'm a 64 year old male…I used to work out when I was much younger and in the music business where esthetics meant quite a bit even if you were wearing a tuxedo on stage! I am no longer in the music business however, since I've began to workout again in my 60's, I've heard a lot of younger men state the same thing; that muscle soreness has nothing to do with muscle gain. I would respectfully beg to differ…I too believe that it does!

  34. When I’m not sore anymore it tells me I need to do something different. I guarantee it is more control using the weight I’m lifting. Every-time. Once I get that fixed which usually is 1-2 weeks, I increase training loads by 5 lbs bench, 10lb squat, 10 lbs back. 😉

  35. Just realized I've been relying way too heavy on the the eccentric overload while possibly neglecting the first 2 methods. Time to get a program, time to bring in the Cavaliery

  36. There is more overload and tension in concentric motion then in eccentric motion why becouse our muscle is not a rubber band and there is big difference between eccentric motion and overloaded eccentric motion when the over load on the muscle is too strong for your muscle to contract only then thats the eccentric motion eccentric motion is not about slowly bring the dumbbell down becouse thats will only break your energy out of the muscle not necessarily cause mechanical damage so you need to lift something so heavy so when you try to lift it at the 7 or 12 time you already unable to do it at all thats it

  37. Lactic acid build up is a huge stimulator of GH release it increases your GH by 450 times !
    Everytime I feel sore after a workout I have a monster appetite and grow like crazy

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