Explaining how to gain muscle in 5 levels of increasing complexity.
Download my FREE Comeback Program here:
Get my Ultimate Guide To Body Recomposition here:
If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: →
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣
‣ Use discount code JEFF to save 10%
-------------------------------
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
-------------------------------
References:
Total Daily Protein Target:
Training Volume:
Training Intensity:
Training Frequency:
Rest Periods:
Tempo:
Intensity Techniques:
Mechanisms of Muscle Hypertrophy:
Muscle Damage:
[club119886800|*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 () 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.
[club119886800|*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:
Costameres:
Titin:
Filamins:
Hypertrophy Stimuli and Sensors:
mTOR:
Sarcoplasmic Hypertrophy:
This video was inspired by the “5 Levels“ series on Wired:
Helpful video:
Music:
Bankrupt Beats:
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!
-------------------------------
Disclaimers: Jeff Nippard is not a doct
1 view
3313
1301
6 months ago 00:00:41 1
Coke and Mentos Slicing Prank Gone WRONG!
6 months ago 00:04:12 1
In Hearts Wake - Farewell (video 2024)
6 months ago 00:46:46 1
FOUND MURDER WEAPON after being CONFRONTED by ANGRY NEIGHBOR
6 months ago 00:10:33 1
Принимайте в мае! Средство для здоровья и молодости! Укрепить здоровье и омолодить кожу!
6 months ago 00:05:13 1
Lighthouse Family - High (Official Music Video)
6 months ago 00:03:50 1
AD INFINITUM - Upside Down (Official Video) | Napalm Records
6 months ago 00:00:59 1
Шикарный Весенний Стиль 50+
6 months ago 00:09:44 1
Easy Silk Screening for Pottery - BEST WAY TO SILK SCREEN POTTERY!
6 months ago 01:16:00 1
AI Manifest: The Most Beautiful Space Visualization on the Internet | 4K UHD | 24 FPS
6 months ago 00:03:39 1
Genshin Impact Animation – ONE MORE PULL (Music Video) ■ feat. Black Gryph0n & Rustage
6 months ago 01:51:55 1
1945-1953 From World War to Cold War
6 months ago 00:10:56 1
Cartoon Character Design USING ONLY YOUR MOUSE : Adobe illustrator Tutorial Speed Art 2021.
6 months ago 00:05:31 1
Урок 9. Writing a formal letter. Английский язык 11 класс
6 months ago 00:11:43 1
Secret Chemtrail Pilot Speaks, on Dec 8, 2014
6 months ago 00:00:16 1
Assassins creed mask Steel Soul music tiktok trend
6 months ago 00:04:48 1
How to FIX Desyncs in 5 Minutes
6 months ago 00:01:06 1
Changing ISO Files to use B Raw in resolve 18
6 months ago 00:00:16 1
I and trend mask Triple Death music tiktok
6 months ago 00:06:18 1
OMNIMAR - Forever (Official Video) | darkTunes Music Group
6 months ago 00:04:02 1
How to use can and can’t | English for kids with Novakid
6 months ago 00:06:15 1
After effects “SMOOTH TEXT ANIMATION“
6 months ago 00:04:46 1
Slipknot - Unsainted [OFFICIAL VIDEO]
6 months ago 00:57:00 1
Simon Keye | All The Way Visual March 2024 at Sea Casino | Burgas (Bulgaria)
6 months ago 00:00:00 1
4/4 PORTAL • APRIL 2024 • MANIFEST YOUR DREAMS • MIRACLE FREQUENCY • 528Hz