The 5 GOLDEN RULES for Building Muscle! (95% of your gains come from these) 

Should have called the channel Fundamental Fitness... or Fascia Fundamentals... Bicep Basics...

Summary : 1 - Maintain a Calorie Surplus. 2 - Sufficient volume, frequency and intensity. 3 - Adequate Sleep/Recovery. 4 - Consistency. 5 - Progressive Overload.

"Stick to the basics and do them long-term!" That is key. Don't overcomplicate things.

Mate you keep it so real and about time people was more like you

Joe Delaney- the bringer of goods, whether it be filthy beats, sick montages, pure aesthetics, the lols, or the wisdom. It's all good all the time on this channel.

Best fitness RU-vidr out there. Straight up no bullshit, easy and informative info for all the geezers out there 💪

That breakfast quesadilla thing blew my mind more than any fitness video I’ve ever seen

I’m 57 (next week) .. weight trained since 17. You are the first person Joe to set it out right. I Commend you for “cutting to the chase” and articulating the essence so well

Loved this video. Started regularly going to the gym again with my mates and watched this after a big night out. Thanks for keeping it so real and genuine mate xx

This was my first time watching a video on this channel. I'm impressed at how he got straight to the point. That's rare on youtube. I'll definitely check out more videos

0:59 I rewound this 3 times. That's my shit. This blew my mind. So simple but so amazing. Thanks for the golden nugget

Your videos are always so chill and easy to understand. Thanks for doing the work and keeping me refreshed on the basics. With all the frantic static out there it’s nice to hear something that is serenely and sweetly simple and applicable.

Yet again Joey D manages to keep my faith in fitness RU-vid alive :)

Best fitness/bodybuilding channel on RU-vid. Simple, knowledgeable and, most importantly, honest. Keep it up mate, got plenty of time for your vids.

This is one of the most straight up and honest videos i have ever seen on the subject. This guy is to the point and doesn't shy away form being honest about lifters, beginners or fitness youtubers. This was not only informative, but also validating. It makes me feel like my feet are planted on solid ground and I can go to the gym and try this now

Pointing out the significance of the 1.25 plates is such a gem of knowledge

Favourite fitness channel on RU-vid right now, loving the informative videos lately!

Excellent video - for me, returning to the gym after the past year of dealing with "you know what", having that marathon mentality vs sprint race has kept me consistently in the game. That "leaving two in the tank" makes all the difference for me. Especially if you know good form, but your body has adapted to the pandemic lock down/inactivity - It can be a lethal combo/shock to the system if you don't gradually ease back into process. To start - Three day a week full body workouts, one working set per muscle group has been doing wonders.

one of the best videos about muscle growths ive seen on yt so far. and im watching fitness videos pretty much on a weekly bases since 2015

Bro you are my favorite fitness yter fr fr your humor & personality is super chill . Just want to lyk you’re an inspiration to many bro 👏🏽 thank you 🙏🏽

great quality in the video and editing, was very informative aswell can tell that you put work into this vid, keep it up joe

Well done joe. Respect the honestly work and quality you put in these it shows.

Impressive content. Clear. Concise. Authoritative. Articulate. Getting a lot from these videos. Cheers.

Eyy man i appreciate your content so much U keep it real With Uni, work, house chores and private life AND trying to stay in shape is a bit of a stretch so your last words meant a lot. U seem like you're bulking again. Keep the vids coming

Outstanding information, perfectly explained. Saved into my yt folder - it's info I want to hear every 6 months or so...

These are my top 5 rules: 1. Tren hard 2 test your strength 3. Eat clen 4. Anavar give up! 5. We're all gonna make it, brah.

Super solid, no-nonsense, just great. Nothing I've not heard before but just a great list of things to be reminded of regularly. Keeps the head noise low, thank you.

Really nice video, man. It's good to be reminded not to get lost in rabbit holes and just sticking to the basics. I really liked this vid. Thanks for upload.

One of the best advice video on youtube !!! Thank you so much !!

this is the most no-nonsense delivery of this type of message i've ever heard. great video.

I love your video montage and overall structure. And good points concerning building muscle, of course. Thanks

Mate, your honesty deserves a subscribe. Keep doing the good work.

I think this was the most important and best video joe Delaney has put out We’re all blessed to see this, thank you my hero joe

It is so nice to hear "one of you" (the lifting content makers) bring up these topics. As someone just getting into lifting, that is exactly who I am. I want to get fitter, and get on with my life. It can be frustrating to want basic important info, but have to waffle through a ton of rabbit holes of research about the absolute perfect way to do this one lift.. I just want to know what I really need to do, to see progress, and do it healthy. Thanks.

I love how practical your advice is

Appreciate the tips bro. I'm starting at a gym tomorrow. The journey begins!

thanks Joe, 55 year old female here who has always loved fitness and tended towards Pilates/Yoga. I have had a change this year and started at my local gym and i can see real gains with strength/flexibility and muscle growth. I have watched my youtubers in the fitness industry and i found your video the best, it's clear and concise and i finally understand the concept of progressive overload!

Love the way you built that wrap dude 👌

Great vid, solid tips, no bs. You're my favorite fitness RU-vidr bruh. Keep it up!

Best fitness RU-vidr out there. Love your content 👍

Thanks mate! Great content! Cheers from the south of the south 🇺🇾

Ah man, I stopped working out a couple years ago and started getting so utterly depressed. I only started back up a couple weeks ago with a 15-20 minute workout every single day. I feel so much better!

Joe's the f*cking GOAT. The way he just keeps it real, has actual good advice and that joe sense of humor is so damn good. Keep it up

Phenomenal video. Thanks. Intelligent, humble, substantial and straight to the point. thanks again.

Best fitness RU-vid I’ve found. Simple and straightforward, we’ll done Sir

Great channel and solid advice with no fluff. Subbed!

My motivation is higher than Joes eyebrows

Love how down to earth you are.

Nice one mate. Good video.

Such a great channel. Thanks man.

Great work!

Always jumping into these vibe vids so quickly. Gotta luv joey motherfuckin D

best video ive ever seen on fitness

Fantastic video 👏🏼

Your practical, real life tips and advice are always excellent. Huge fan! Would love to see you buy/use an Exxentric flywheel. 😀💪

Fuck i love his honesty here what a legend

love the music in the background haha, every videos like these the same chill music

so informative. great job on this video Joe! Love the quesadillas

That soft taco fold was brilliant. I need to try that immediately.

Great video man.

A lot of young people looking to get into fitness should look up to you, your success is admirable

Joe Delaney is my hero never gets old mate

Nicely put.

New subscriber. Very logical advise. Thanks Joe. (Noticed the very controlled form too, very good mentor)

i love your shit dude, great info

As a former PTI, I can confirm this is solid advice, thanks Joe!

Joe...my hat off to you, well done!

Love the honesty.

Immaculate advice 👌

What a likeable, no-BS dude. Just about the most reasonable workout video I've ever seen.

I am recovering from a long hospital stay….your video was very informative! THANKS!!!!!

5 GOLDEN RULES : testosterone, trenbolone, d-bol, t3, clenbuterol

I love hearing this man talk lol

Just got back in the gym three weeks ago. It’s been a good 10 years since I was in the gym. Thanks for the video. I think the hardest thing for me is eating enough calories! I just gotta do it though!

Always great info

You´re a straight talker and you know you shtuff = subscribed

Friggin awesome video

Well done Joe, solid content!...😎👍❤ Your approach/methodology resonates with me as a business coach/mentor. Its fundamentally the same areas that need attention ie consistency and doing the basics, just different overall goals. I work with clients that have lots of talent but many don't stay focused long enough to realise the results of their efforts....Hmm, sounds familiar...🤔 All the best Joe, look forward to more of your great content! 😎💪

thank you, ive been hitting the gym for nearly a year now and this video was really helpful

honestly Joe, i don't understand why you haven't reach the 1 million mark YET, your contents are well written, easy to follow yet still manage to provide a detailed perspective on training and nutrition. Love the vlogs with Mag as well! by the way would you ever plan on doing a podcast again? been dying to know

Been doing a calorie deficit for a year to reduce body fat. Now focusing on building muscle. Thanks for these fundamental information !

Last time I saw your channel you were around 30-40K subs. Congrats on all the new subs! 👍

Excellent presentation.

This guys is so authentic!

Great content! Thank you!

Great, solid & sound no bs advice 👍💪

Very well equipped home gym there dude!

Great advice!!

Simple, great video.

Good video thanks mate !

Thank you!

Left-handed team 🔥 My boy 🙌🏼

Joe Delaney is my hero!!!

Thanks for this. Took a lot from it.

I never comment on videos. But this was just spot on! Liked!

Stumbled across this by accident - a first-rate and fantastic ‘no nonsense’ explanation. Simply brilliant (although I recommend you drop the circling vultures idea….).

Great content, liked and subscribed

Thanks a lot!

amazing video, super simple information that anybody can take on

Excellent info💪