Tips for Muscle Gain | 3 NEW Tips for Muscle Growth

Tips for Muscle Gain | 3 NEW Tips for Muscle Growth

Three hypertrophy [muscle gain] tips coming to you live
from the World Congress on hypertrophy -you’re not gonna wanna miss this, this is
where the world’s experts have come together to give you the biggest baddest
tips -talking science and application -I’m gonna “dump the pump”, hit the showers, get
some better light behind me but we’re starting right now! What is going on? My name is David Barr. If
you’re looking to get bigger faster stronger, get leaner, go longer, hit that
SUBSCRIBE and then the little bell so you don’t miss the latest tips and tricks.
Today coming you from Minneapolis Minnesota, World Congress on hypertrophy [muscle growth]
Got the world’s experts -there’s some stuff I’ve never heard anyone talk about
before, let’s get going! If your’re a subscriber, stay tuned to the end, we got the diet
and supplement it’s for you, this is key for anyone who wants hypertrophy or muscle gain but
also anyone who wants fat loss so we’ll give you the update stay tuned for that.
Tip number one -you may know that there’s two types of hypertrophy theoretically
sarcoplasmic myofibrillar -it doesn’t really matter the details right now, but
there may be a subtype of the latter of the myofibrillar contractile protein based hypertrophy. What this means is that there’s eccentric and concentric based
hypertrophy [muscle growth] this means in terms of practical application if you are training
with concentric only, and you probably are even if you don’t realize it, I’ve
talked about this in other videos you’re training concentric only, you are
missing out a HUGE growth potential because you’re missing on that eccentric
overload hypertrophy. So how do you apply this? It doesn’t mean doing eccentric
reps when you’re already fatigued -the way most people do it, get rid of that
doesn’t matter, we’re talking eccentric overload. This is the way you’re going to
get that eccentric hypertrophy I talked about this other videos be sure to check
those out there’s a series on it so we will get into that as we learn more but
for now don’t forget hit that concentric hypertrophy get the eccentric hypertrophy
we’re starting to see if there’s two different types, you got to take
advantage of both to get your maximum hypertrophy. Here’s a bonus tip for you –
what about BCAAs [branched chain amino acids]? That’s a big one well overall
unfortunately these days seem to not “work” [for improving muscle gain or muscle growth] the research echoes that. Now if you
love BCA’s not saying don’t use them because i have a video on three quick
tips for how to fix BCAA’s -I go into my own lab research on muscle protein synthesis
this is going to be big information for anyone who wants to maximize BCAA’s
because right now, just dumping them into a protein shake doesn’t seem to do
anything so we have to fix that so we fixed the BCAA’s. I’ll link to that in the
top right I’ll link to it in the Description definitely check that one out.
Tip number two this is a huge mistake that most people make, still not periodizing their programming -still doing just the same sets, same rep scheme, same
loading scheme, all the time. The World Congress on hypertrophy [and atrophy]
really emphasized the need to periodize, so you have periods of
hypertrophy, then you have periods of strength training -so lower reps heavier
weight this type of heavier loading scheme is
going to cause maybe a little bit more of that myofibrillar hypertrophy, not
quite that eccentric hypertrophy -it’s still concentrate based but you need to
mix up your program search stronger for your next hypertrophy phase this is key
this is how you’re going to have that stepwise increase in adaptation, growth
you’re going to be able to recover better after these phases, it’s going to
change the way that you train and the way that you look. and don’t forget we’re
not just talking hypertrophy for the sake of muscle growth -this is also going to
lead to fat loss as well remember lifting training is lean
training okay we’re not just talking muscle growth [aka muscle gain] we’re also talking fat
loss! So overall body composition is the key here is balance your strength phases
and your hypertrophy phases the strength phases are actually going to facilitate
your growth during the hypertrophy phases -you’re going to get bigger and
stronger together so don’t skip out on just because it’s not direct hypertrophy
training ultimately in the long run it’s going to give you bigger gains that’s
what you’re after now real quick before we jump into diet and supplements -that’s really hard to say- I want to hear from you what are the supplements that
you’re using to facilitate your own hypertrophy or using BCAAs creatine
protein powders? Let me know in the comments below. Okay tip number three,
this is the big one -diet and supplements the big one everyone wants to know. I can do
a whole other video on this there was so much info but I’ll give you the overview
right now you can use this the key here is the diet is important but not if
you’re going over 1.6 grams per kilo protein per day. It’s not a ton of
protein it’s more than most people are getting but if you’re a meathead like
me you’re probably getting enough -always a good idea to consume the casein at
night you know have that slow protein before you go to bed. I have a whole
video on that if you need more check that out I think that’s going to be a
big one for you but for most people once you hit that one point six grams per
kilo protein is not going to do much if you have a high carb diet most people
have a high carb diet great for facilitating training going to give me
that mental energy to just get through the day but if you drop the
that’s where you’re going to need more protein this is something I talked about
in another video especially facilitate fat loss fat loss not coming directly
from a low carb diet that doesn’t matter if you love it
awesome do it just do it not a big deal it’s not bad but know that if you are
dropping your Cals [calories], dropping your carbs, you’re going to need more protein -your
body’s going to pull them through it something called gluconeogenesis -don’t
need to worry about the biochemical details right now we can get into that
in other videos if you want let me know but for this one 1.6 grams per kilos the
dose you want to maximize hypertrophy. Obviously you have your timing -make sure
you’re not protein fasted so again have that casein at night -that’s a big one but
otherwise 1.6 grams for high carb if you’re going low carb low calorie trying
to just drop body fat you’re going to you need to increase the protein a
little bit more of course if you are trying to draw a body fat you’re
probably not just looking to maximally increase hypertrophy, yes they are
facilitated I think we really need to get away from the idea that cardio
training is going to be your lean training -no! Lifting is lean training.
this is something we really need to get out there it’s going to change the way
people look at fat loss training I talked about fat loss in another video
be sure to check that one out but for now lean training lifting training get
the word out we need to get rid of this cardio stuff you should be doing cardio
anyway great for your health of course but it’s not the best way to burn fat
burn fat is going to come through your muscle going to come through that extra
energy that you’re burning throughout the day it’s not about what you burn in
that hour of cardio okay that’s ridiculous we need to destroy that myth
I talked about this in another video be sure to check that out
optimizing your body composition this is something you’re going to want to know
it’s three tips for optimizing fat loss muscle growth that kind of thing and
it’s a scientific based but applied approach okay that’s the key I always
want this to be applied for you something you can pick up use right away
yourself your clients your athletes whatever it is applicability is the key
so in terms of application what do you do well you need to mix up your training
you need to get that these centric ovolo overload and the concentric overload
right now again you are training concept or conely even if you don’t realize it
yes you might be trying to Train eccentric when you’re fatigued that’s
not what we’re talking about about heavy eccentric overload there’s a
way to work up to that again check out those videos I’ll link to it in the
description and in the top right but the key is to hit both heavy eccentric and
concentric aside from the bigger picture sarcoplasmic and myofibrillar
hypertrophy talk about that in other videos I’ll be sure link to those in the
description and the top right plenty of information out there so what does that
mean again mix up period eyes your program that’s second tip right so we
have strength phases and hypertrophy phases why you want to do a strength
phase with lower reps longer rest periods it’s going to facilitate your
hypertrophy gains okay that is key don’t forget that a lot of people skip it I
wish I had known about this when I was younger but it’s one of those things if
you could start this right away you’re going to have not only greater strength
but greater overall hypertrophy so mix it up puri dies strength and
hypertrophy and you’re going to ultimately have greater gains part
number three was died supplement at night with your casein or slow protein
whatever you want to do it’s not not direct recommendation
I am simply reviewing what was discussed again there’s a video about that late
too that in the top right and the description about the casein overall
protein intake doesn’t seem to benefit for people who are consuming you caloric
or higher caloric diets strictly going for hypertrophy 1.6 grams per kilo a day
seems to be where we top out doesn’t really matter in terms of timing other
than you don’t want to be protein fasted for the most part you want to be carved
up for your workouts so if you are dropping your carbs dropping your Cal’s
that’s totally cool dropping carbs isn’t going to specifically facilitate
hypertrophy or fat loss not a big deal if you love it just keep doing it that’s
great that you love it but if you are going for maximal hypertrophy 1.6 grams
plus a higher calorie diet is the way to do it if you are dropping your cows you
need to increase your protein intake your body’s going to be burning through
your actual body protein it’s going to be burning through the protein that you
ingest so you need to go above that 1.6 grams per kilo I’m getting so excited
I’m losing my voice over this I’ve been yelling for a while but these are the
key tips okay so you got your diet you got your training got your different
intra workout tips got your extra workout tips your
programming your long-term programming all of this is going to ultimately
facilitate high perch me but I mean there’s so much info here I could just
keep going if my voice could hold out we are going to cover this in future videos
so stay tuned be sure to check out the videos in the links description so
here’s your next steps for maximizing your hypertrophy and fat loss so firstly
you’re going to want to make sure you’re doing the eccentric and concentric ring
together right now you’re doing concentric only whether or not you
realize it talked about that in other videos and this is key I will link to
another video this is a key handoff be sure to check out this video about
maximizing your eccentric potential there’s a lecture I did on this there’s
an eccentric training series you’re going to want to activate this type of
hypertrophy cuz right now you’re missing out huge potential it’s not negative you
have a huge adaptive potential that you are just waiting to hack this is why
you’re going to want to check out that next video I’ll link to it in the top
right and in the description no question that is the next step for you. Thanks for
watching, I’m David Barr, until next time Raise The Barr

5 Replies to “Tips for Muscle Gain | 3 NEW Tips for Muscle Growth”

  1. ✅ BETTER Muscle Growth? Check out the 3 KEY Tips for Fat Loss and Muscle Gain

  2. I consume whey and creatine while hypertrophy training. I really like the tips regarding eccentrics and throwing in strength training. Those are both ways to mix things up to keep it interesting in the gym so if they also increase muscle growth, I'm in.

    Off topic – As instructed, I clicked on your little bell during your pull-ups but nothing happened.

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