This was a huge undertaking for me but I wanted you guys to have an all-in-one guide you could go to for everything you need to know about building muscle. I hope you enjoyed it and found it useful! Share it with whomever you think it would help out. And here's a link to the upper/lower routine we filled out in the video: builtwithscience.com/upperlower . Cheers!
Hey man, I just wanted to thank you for this. It's so hard to find good info on stuff like this. Usually people are just trying to bait you into buying something. Your videos have been a game changer for me.
Thx a lot for this :)... but something is missing in the PDF... when to add weight? If im getting it right you should add weight when u hit for example 3 times 10 reps on bench press... btw in the excelsheet the Set 3: To failure is missing.
The compilation of expert advice and studies is phenomenal and I appreciate it! It would be great for future studies to include women and older individuals. I also wonder how much bio-individuality plays into these very helpful guidelines.
I’m a physician and found your video the best (science backed) I have seen on the internet regarding muscle growth and exercise physiology. And having done medical research in the past, I appreciated the hard work and diligence you put into it. Great work!
Not a physician here but someone who works in the field, I agree that this was very well presented! Also, some of the stuff mentioned here is also very logical and intuitive. Exercise should feel good not make you in pain and miserable. This is why I see a lot of people fail their new years resolution of getting fit.
@@kevin4227 A Lot Of People Start Too Intense Expecting Immediate Results. When It's Not There, They Lose Their Drive. Starting Slow And Expecting Nothing Is How You Wake Up One Day, Realize You Look & Feel Damn Good.
You really outdid yourself with this one Jeremy. You actually covered all the bases, I'm gonna keep this as a guide and show it to anyone who wants to get into fitness. Keep it up 💪
@@JeremyEthier Amazing video man. Was wondering if you had anything in the works in regard to the effects of sleep and hydration on muscle growth/recovery
honestly, i cant believe a video like this is out here for free. not only is this really high quality, in-depth, and organized-but its extremely digestible for all experience levels looking for answers. you are a treasure Jeremy 🙏
If there is only one video to watch about fitness it is this one. I will always share this video if people ask me about getting into the gym. this is everything one needs to know. Your the best since the beginning Jeremy! BIG THANKS!
I know how arduous it is to coordinate all of these interviews and decide which questions to ask in order to garner the most pertinent information. Big ups to you, Jeremy. The knowledge you’ve extracted and compiled for us is invaluable. Thank you very, very much.
hey the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
This is truly valuable content for me as an intermediate and goes straight into my fitness playlist. I mean, this hits all the important points in one video that`s not too long. Thank you very much for the value that you provide !
This is the best video to summarize everything an overweight noobie as myself, (235lbs and no weight training experience at all) in both nutrition and in technique. Followed this video as best as possible, Im down to 177 lbs and I'm still getting noobie gains. Still learning more movements. I can't believe how much I've changed in a half of a year. Amazing content!
This could potentially be the best fitness/lifting video ever made? Hit absolutely every key point from training to nutrition, including specific exercises for every major muscle group. Great video!
just saying the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
This is such a helpful video. The fact you took all the information and made it available in a PDF and Google Sheet for free is admirable. Thank you, you’re appreciated.
last point to note is that the Upper Lower split is not a good split for guys. it's proportionately too much focus on the lower body compared to other splits. it's 2 leg days in only 4 days. PPLPPL is 2 leg days in 6 days. lower body is less important for guys anyway. PPL Upper body is a better split if u train 4 days. even with 5 days, u may as well do PPLPP.
Iv been training for many yrs on and off. There's so much false information on multimedia. I.e. influences saying this is how to get fast and best results. But actually they neglect to tell you there loaded up on gear.It's nice and refreshing to see some actual helpfull content. Thank you
This video might be your magnum opus. Been watching most of these featured scientists individually for a while now and your video delivered the exact same things I learned from many many hours of watching in just 20 min. Can't wait to share this one with my wife and friends.
As a beginner, this is one-stop shop to know everything I need for at least the next 6 months of my journey, laying a solid foundation for understanding the basics of the muscle-building process. Huge appreciation!
One of the best sources of information out there . This video had NEW information and not the same old things rehashed over and over . Very professional and honest. Btw I knew you were a good guy when your mamma made a cameo and said your, I believe, fried rice was good…. Your happiness was genuine ❤. A man’s character is proven by his actions and not just words and that’s why I trust your advice
Excellent video Jeremy. However, i must say i’m surprised by the lack of coverage on rest timings. Perhaps you’ve done this in a previous video and if you have them i apologise
This was brilliant, Jeremy. Absolutely the best video, minute for minute, on the subject of muscle growth. You are an absolute miracle for young lifters. You have my absolute respect for putting so much effort and passion into this one! -Gabo
Jeremy, full cred to you. Your videos are so well done and its refreshing to see someone actually building sensible plans with science as a solid base.
This is really the single best video on RU-vid for how to gain muscle efficiently. I mean the weekly workout routine with the split and the actual exercises is insanely helpful.
I have been watching workout advice videos since a young teenager and I'm now 33. This is the best straight forward all encompassing video I have EVER seen. Thanks I thoroughly enjoyed this
Amazing work done and researchers are so helpful. Can’t thank you enough for sharing these with us watchers for free. Absolutely will share this value information!!
Jeremy I can't thank you enough for this video; it's packed with so much useful, science-backed information that I had to watch it over and over again. It truly reflects the attention and care you put into your videos, and the community absolutely loves and appreciates you, bro. Can't wait to share this with people! THANK YOU ❤
The editing, research and dedication to delivering informative and valuable content on this video is greatly appreciated bro! Keep up the good work you’re one of my favorite fitness channels. Thanks for doing what you do.
This is a great video. Been watching a lot of videos in this arena and this is by far the best compilation of all of the different topics put together in an easily digestible format. Feeling extremely encouraged and inspired to get after it!
I would love more research focused on females and lifting. All the research is super helpful regardless but some of the studies mentioned here only studied men and won’t be as applicable to women in training.
I adopt a best of both worlds approach. I will lift heavier and focus on something like a 5x5 or a 6x3 set for upper and lower one day each, then focus more on hypertrophy and do a 5x10-15 for the other day, assuming a 4-day split. It forces the body, if I’m not mistaken, to respond to intense stimulus from load AND volume and allows you to get tons of volume to push muscle growth while also making you stronger. If you don’t include closer to max strength reps in your program your ability to progress will be greatly slowed. That’s assuming you’re not a novice lifter. And a Mon/Tue/Th/Fri is probably the best 4-day split you can target because it gives you a 72 hour recovery window for the muscle groups you work, meaning you can still train pretty hard each time because you’re not weakened from a more recent lifting day. Of course, 48 hours is adequate for many to retrain a muscle group but some may not progress much faster as a result and definitely won’t be able to reliably push closer to max load reps.
I'd probably be fine partial reps for things like bicep curls and lat raises where half-ROM is basically most of what you'll use these muscles for. But it just seems wrong to do it on motions like lat pulldowns (also pullups) and tricep pushdowns. True, it may grow the larger target muscles more quickly, but you miss out on engaging the accessory muscles in the latter half of the reps.
I LOVE this channel, it is SOOOO user friendly, I'm a semi-newbie and find that 1) there is actually content in the shows that they are labeled, 2) info is explained in a way that a "layman " like me can understand, 3) there are REALLY good demonstrations in each show and 4) the presenter is super likeable, professional and engaging! This is so much better than the "meathead" channels!! Thank you for your great shows!!
Thank you Jeremy from all my brain, body and fitness journey! This is the clearest, richest and most documented yet concise video I've seen so far. It's perfect timing for me and those around me, where we've lost count of our sets of arguments and uncertainties.👌🏼🙏👏
Hi Jeremy! The fact that you keep on giving us so much information but also breaking it down, making it simpler and less overwhelming is truly kind, so I wanna thank you for that. As for the question in the video hahahah, I think at least for me the approach of more volume but stopping at 2 reps till failure could be the winner in the studies You've mentioned, even if only because it seems less challenging on the mind and more achievable. Take care!
I did all of this research for myself in the last 2-3 years that I've been training. So I luckily knew 80% of the topics already, but man is this so helpfull to see everything put together in one video. Especially nice for new lifters. Thanks for this great video and effort you have put in!
wow! Thanks for all your hard work in making these videos, they have helped me tremendously! I turn 38 this year and have noticed my body doesn't respond or grow mussel like it once did so the more information the better. So thank you
awesome research you have done brother. And collected so much more information from scientist and pro bodybuilders. Loved your content, still do, and probably will continue to follow you.
Absolutely amazing video, watched it on my break at work and going to watch it again a couple times on my days off to disect and sink in all the information. Great job Jeremy ❤
Incredible video. The sheer effort with the editing, diagrams, amount of experts, research, and overall quality is just insane. This will for sure help everyone who lays eyes on it, great job Jeremy.
Thank you for sharing this information!! Not only does this help me but my family!! I believe my teenage children NEED to watch this to be informed and not just go off what their high school gym teachers tell them!!! So thank you for sharing!! ❤
You would add them to your respective upper or lower body day if you followed the basic plan described in the video but it’s all up to you and your individual body in how it responds to divy up your muscle groups throughout the week. Me personally, I split my week by individual group each day. I.e. legs first day, then my weakest group to piggy back off the testosterone dump from leg day(shoulders), then my next testosterone dump from back cause of deadlifts mixed with core/abs, then my next big group of chest, followed on the last day by arms to piggy back off the previous 2 test dumps of back and chest. As for cardio, why would you want to lose your gainz with that shit? Lol or you can just get it at work if you work a physically demanding job by working twice as hard as everyone else as any self respecting competitor would do anyways.
@@TheBigGangBang I know cardio don’t get much respect from bodybuilders but I’ve been a runner since I was 16yrs old is just something I like to do that makes me feel good. If I don’t do cardio I feel like my day is not complete. I have my own insurance business so I sit on my ass most of the day jogging makes me feel good. I didn’t get into bodybuilding until 2yrs ago I’m 27yrs old now. Rightnow I was able to set up my days by doing cardio before going to the office around 6am, then when I get off work around 2pm I go straight to the gym. I do the PPL workout chest/shoulders/triceps on Mondays, back/biceps on Tuesday, Wednesday rest, then start all over again on Thursday and Fridays. End my week with legs workout on Saturday then rest on Sunday. I run Monday to Friday.
Intro bring variation to your workout Chest 1:49 Back 2:03 Biceps 2:25 Tricep 2:35 Shoulder 3:16 Caves 3:40 rework on the legs part Glutes 4:46 All 5:09 ------------Volume Frequency -------------- Full CHart 8:17 Days and Exercise 8:29 -----------Resp Load ---------------- 10:14 -------- FAILURE ------------- 12:11 ---- Growth ------ 14:35 and 15:23 ---- Nutrition and Calories --- Interesting research topic at the start of the segment 18:14 Protein Ideal range per body weight 1.6 -2.2 gm per kilo weight Dont take all at once , Spread it out to a minimum of 3 meals of same quantity . Protein source 22:26
Had to bookmark this video. I liked hearing from people people in the know who have credentials that can be trusted as opposed to hearing from self-described experts who want me to believe their locker room and gym floor utterances are nec plus ultra bodybuilding information. Jeremy, I have the feeling that I will be watching many times over just to make sure I haven't missed anything. Thanks a million, John
Hi Jeremy. I just wanted to say this is by far the most complete fitness video I've seen over here in my life, and I've been watching this sort of videos for ages. Congratulations man, this is really golden information for us mortals out there. Keep the good work and greetings from Spain 👊🏽💪🏾😜
I watched it and paused to take screen shots a million times😂 I’m deep into the RU-vid fitness rabbit hole. Been subscribed for a while. You’re information was concise and you put in a lot of detail and work. This is information that helps us all on our pursuit to self betterment. Thanks for putting out good positive content.
If you are doing your eccentric movement properly everything will train forearms, rows, pull downs, preacher curl, pull ups, upright rows they all hit forearms on eccentric and some on concentric as well
I have two questions about the exercises in the split 1. Aren't two exercises for shoulders isn't enough? 2. What about the short head of the bicep? There are no exercises for it
Content in the video is mind-blowing, lot many things to learn, hats off to Jeremy who did it, this video is very useful for the beginners and also for those who are in the journey to see themselves in a better shape. Keep posting these type of Science backed videos.
This is undoubtedly the best video on training for hypertrophy EVER. I've been watching content about this for a year now, only science based videos, and I can't remember a bit of important information that was forgotten here.
Thank you very much for this video. I use it as a reference now. I'm training for a very long time now and still learned from it, but my son, age 16 and training for 1 year, benefits big time from it! Really a fantastic job that you did 👏
I came to your page today to try and find all of your older videos with all of this exact information that I've seen before only to be gifted this video with all of the content I was looking for!! Thank you so much for doing this and all the footwork you put into it. I am looking to change up your moderate workout that I've been doing for the last couple of months!
Absolutely love this video! I started watching your content during the pandemic lockdowns for at home body weight exercises (feels like so long ago lol). Now that I've built a habit of going to the gym, my next goal is to see how much I can transform my body in my 30s. I'm excited to work these strategies into my routine. Thank you for putting all this together and demystifying resistance training for us regular joes!
That’s some great work .. I am struggling in my fitness journey and I have already tried much of these advice and the difference is not huge but I am still thankful for the sincere work ❤
