found that calorie surplus part very useful, as someone inbetween the beginner to intermediate stage will aim for between 0.5% and 1% of weight gain per week
Your videos have helped me quite a bit. I'm in my mid 40's and have been on keto for the last 6 years. While I initially went from 104 Kg to 75 Kg in about 9 months, over the years I've slowly put some of the weight back on and went up to 85-90 Kg (184 cm/6'1"). I started lifting weights a little over a year ago, but didn't see much in the way of results until I followed your advice starting back from a couple months ago and started using creatine properly and increasing my protein intake by about 50g. I can now see my muscles thru my t-shirt. I'm both gaining muscle and losing fat on keto doing 1 meal a day intermittent fasting 3 days a week, while lifting 6 days a week to failure about an hour a day.
@@EswarrHow so? You're not confusing straight carnivore with keto are you? Lots of folks do that. You can do keto vegetarian if you wanted to; I do it sometimes. I eat tons of low carb vegetables with every meal I eat. Sorry, but there's just nothing in or about grains, legumes and tubers that are more nutritious than what you get from a high quality meat and low carb vegetables. There aren't any essential carbohydrates, and thru gluconeogenesis, your liver is more than capable of producing all the glycogen and glucose your body needs.
@@Eswarrthere are essential fatty acids ans amino acids found in meat that humans need, and NO essential carbs. Plus plants contain toxins like lectins and oxalates. Maybe try doing some research
Find the exercices that works for you (keep in mind the feeling) and the time you can spend in the gym. My routine is 6 workouts a week (1 hour max). Most of the time I do isolation exercice within a superset program. My sets are around 15 to 30 repetitions. 16 years experienced.
I think it's best to try different means to keep training threshold volume requirements as little as possible. Perhaps a future vid topic? with more emphasize and clarification of the topic.
It's an interesting topic. I don't necessarily think you need to try and avoid increasing volume in order to keep your threshold for adaptation lower. However, if your quality of training (ie. technique, exercise selection, proximity to failure etc.) is high enough, your volume threshold might be lower 🤔
@@FlowHighPerformance1 Yeah I'm supposing along the same lines as you, but even that would have a changing threshold. So I think ways to do this may be a good topic for those not knowing and for us trying to hypothesise about it. Basically you do the thinking, make the video and educate us sensei Pete. :)))
this is really helpful content. As a beginner myself I noticed a huge drop in performable reps over my sets (eg.: 16x 4rir - 8x 0rir - 3x 0rir on a target plan of 3x12; 2rir) This happens accross all exercises. Breaks are sufficient. I am wondering to drop the third set entirely as 3 reps seem to be ineffective. Or should I increase the weight until the first rested set is at 12 reps and use this weight over time until other sets catch up? Another thought: does this suggest focusing on endurance first?
Hey FHP please make seprate programs or add alternative exercises as not all of us have access to gyms so please make a strength and conditioning program for combat sports and athletes with body weight training and outdoor running
I've just started lifting 4 months ago, still at a beginner level, and saw a tremendous amount of muscle growth. I started at 69KG with a skinny fat body composition, now at 71.5KG, but with a much more muscular, lean, strong, and athletic physique. After watching this video, I've noticed that although I am a beginner, I trained like an intermediate and advanced lifter, consistent, extremely high volume, up to more than 20 sets of a particular muscle group per week. One instance is that I started with 40KG bench press and now benching at 90KG 3RM. According to this video's content, I still have about a few months left before my newbie gains ends, and I plan on making the most of it! Would you give me some advice to me for my remaining newbie gaining months?
Depends on your previous training. For a beginner, this will definitely induce muscle growth. For an advanced lifter who is used to high-volume training, this might result in regression
@@FlowHighPerformance1 I'm going to give it a try, especially with Ramadan coming up. I'm not advanced (wasted too many years overtraining and hopping from exercise to exercise) so I'm still expecting some gains, lets see.
22:30 This seems backwards to me. In the video you talk about how advanced lifters need a greater training stress to elicit muscle growth yet at the same time you recommend eating less of a caloric surplus which will inevitably lead to poorer workouts and reduce the anabolic environment. Sure, the muscle to fat ratio will decrease but that's the price of trying to squeeze out the last few pounds of muscle. If there was no benefit the biggest and strongest people wouldn't bother putting on so much weight.
Possibly, although it's difficult to know. From what I've seen, most experienced natural bodybuilders tend not to gain so much weight after shows these days. They tend to stay relatively lean, rather than bulk up as much as possible 🤔
@@FlowHighPerformance1 You don't want to bulk directly after a show when your body still thinks it's starving. That's a recipe to put on a ton of fat. It takes several months to a year of bulking to taking what would be considered a lean body into fat, so what do high level natural bodybuilders do during this phase? What about other athletes whose goal is also to maximise muscle mass but aren't concerned with having to lose all the fat in a few months to get ready for a show?
Can you explain the Rozenek et. al. (2002) study a bit? From what I understand, the supplemented groups ate more than 2000kcal surplus daily, and yet nearly all the weight gain was muscle mass? And it appears that the supplement with extra protein actually had worse results in fat free mass and fat mass gains than the extra carb supplement? I feel like I must be misunderstanding something.
Yes, essentially all the weight gain was muscle mass. This was in untrained lifters, so their potential for growth is greater, and they can probably make better use of a calorie surplus for a short while. Both surplus groups had similar results. Yes, the high-carb group did a little better, but this was probably just normal statistical variability. Both groups would have had plenty of protein to support muscle growth, so I wouldn't expect much additional benefit from consuming an extreme amount of protein
@@FlowHighPerformance1 I see. The figure that really surprises me is the 2000 calorie daily surplus (assuming their normal diets were at maintenance). The supplemented groups seemed to gain that weight as almost or even all muscle. The question is then, why don't I see a 2000 calorie surplus recommended for a beginner lifter doing a bulk, such as myself? Most sources seem to point at 500 cal daily surplus as a good bulking target for beginners, which is significantly less than what the results here would indicate. Should I start eating an extra 9-10 cups of rice a day? P.S. Thank you for all the excellent videos! This channel is definitely some of the most straightforward but also highly informative fitness advice available.
@@FlowHighPerformance1 Sorry for the confusion! My comment was a playful way to admit that I felt called out by the video. It's because I tend to neglect training my calves, which are indeed my 'Lower-Priority Muscles'. Seeing the image made me momentarily embarrassed, as it humorously highlighted my own oversight in my training routine. Hope that clears it up!
True. Actually the latest update on the meta-regression shows a linear relationship between proximity to failure & muscle growth - as opposed to an exponential one
@@FlowHighPerformance1over this there are more studies on trained subject (5+ year twice per week) where proximity to failure result better then failure (obviously for the fatigue difference even on matched volume based on series)
