4 Most Common Muscle Building Mistakes

4 Most Common Muscle Building Mistakes

4 Most Common Muscle Building Mistakes

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are you making some seriously fatal mistakes when it comes down to putting on lean muscle okay here’s the thing these aren’t big glaring mistakes these are subtle mistakes that people make left and right and mistakes that I used to make all the time that can be corrected very very easily to have a huge huge response when it comes down to allowing you to build more muscle and ultimately improve your metabolism that way – hey you’re tuned into the internet’s leading performance nutrition and fat loss channel of new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time please hit that subscribe button and also hit that little bell icon so you turn on notifications please please please it makes it so that you see my videos whenever I post them or whenever I post a live broadcast alright so let’s talk about the four big muscle building mistakes that aren’t quite so known about okay the first one is avoiding cardio here’s the crazy thing people seem to think that cardio is going to prevent them from building muscle it’s literally the complete polar opposite like total 180 cardio improves your mitochondrial efficiency it makes your mitochondria more dense see here’s what it looks like mitochondria is where we produce energy it’s where we produce ATP whether we’re running or lifting if we have stronger mitochondria and more dense mitochondria we literally create more power so we want to improve that and endurance work or cardio improves that the Journal of applied physiology published a study that took a look at participants that went ahead ended eight weeks of endurance work and they found that when they did eight weeks of endurance work they had a proportional increase in mitochondrial density and overall power output meaning that they were able to literally make their cells and muscles stronger in proportion to how they were able to make their mitochondria more dense and just overall more efficient so cardio literally made their muscles stronger so we’re doing a little bit more cardio you literally can make yourself lift more weight and this study found there was a 40% increase I mean this is just undeniable a 40% increase in mitochondrial density meaning we could potentially have a 40% increase in our ATP production that is a huge translation into how much you can lift and consequently the overall load on your muscles leading to more muscle growth okay next up is going to be using branched chain amino acids way too much especially during your workout ok if you’ve seen my videos before you know I’m not the biggest fan of branched chain amino acids and I’ll briefly tell you why it’s simply because leucine is an amino acid that is involved in muscle building but it’s also very insulin spiking so whenever you’re using branched chain amino acids you’re basically just giving yourself instant iced food like you basically make it so your body never has the ability to learn how to use its own fuel so whether you’re trying to build muscle or not this is a good thing you want your body to be able to learn how to use its own fuel that way you’ll just stay leaner and who doesn’t want to be leaner okay now when it comes down to building muscle it’s not anything to do with the insulin factor okay it’s because when we’re breaking down carbohydrates from our muscles into our actual bloodstream what happens is glycolysis is where we take those carbohydrates you break them down into energy we breaking down into ATP we break it down into pyruvate okay so pyruvate is very important when the carbohydrates from our muscles into the bloodstream and they’re broken down into pyruvate that pyruvate gets combined with NADH to create adenosine triphosphate to create energy if we don’t have pyruvate we don’t have energy period we don’t have muscle strength here’s what’s crazy leucine which is the amino acid that’s in branched chain amino acids directly inhibits this from occurring it inhibits it stops pyruvate from breaking down okay so literally we are hurting our energy production by having BCAAs during a workout I’m not totally anti BCAA I mean have those amino acids throughout the course of the day later on but don’t sip on them during your workout you want your body to be able to use its own fuel but also be able to create the energy from pyruvate don’t block that trust me your blunting your energy okay the next thing is not getting enough Omega threes especially surrounding your workout okay there’s a study those published in clinical science that literally found that just four grams of DHA docosahexaenoic acid and EPA eicosapentaenoic acid are the main omega-3s just four grams of those per day ended up causing a huge increase in fractional proteins so muscle fraction protein synthesis so basically what that means is by having the omega-3s available the muscles were able to absorb more protein okay they found there is a 50% increase in muscle protein synthesis simply by having omega-3s in the body this is insanely high okay literally we are able to improve how much muscle the body built just by having omega-3s available and it did this because it upregulated specific genes okay first of all I helped Tim torque but also upregulated something known as p70 s6k okay this is the regulator for flipping the switch between the muscle protein synthesis being on or off so we up regulated that activity that protein so by up regulating that we literally made ourselves absorb more protein like 50% more the other thing is you want to make sure that you’re getting your omega-3s from a source that also has a bunch of vitamin A so for example like grass-fed beef okay even though grass-fed beef is pretty lean the small amount of fat in it which is all you want the small amount of fat is also high in vitamin A okay that vitamin A is directly involved in protein synthesis so give you an example when protein synthesis is elevated in a human being vitamin A levels decrease when protein synthesis is down vitamin A levels increase and what that tells us is that vitamin A is required for protein synthesis so if we can keep vitamin A coming in the body while we are going through protein synthesis we could potentially draw protein synthesis out a little bit longer so how do you do that well eating like grass-fed grass-finished beef or grass finish meat of some kind shortly after your workout but not right after your workout what they’ll talk about in minutes maybe an hour after your workout that’s the greatest way to keep it lean if you’re looking by the way for grass-fed grass-finished beef a big fan of butcher box there’s a link down in the description below that’ll get you a special discount on it so butcher box is all grass-fed grass-finished meat so it’s gonna be leaner so it’s not gonna have a bunch of fat that’s gonna end up just positing after a workout but the amount of fat that it does have is just enough and it’s omega-3 and vitamin A rich so literally you can get grass-fed grass-finished beef delivered right to your doorstep without ever having to go to the grocery store and the cool thing is it’s literally cheaper than the grocery store and that’s why I’m a big fan of so I want to make sure you check them out down the description whether you’re trying to build muscle or not it’s a good way to feed yourself and feed your family all right so this next one is actually a two-part one okay it’s gonna be eating big meals right after your workout but also listening to the little anabolic window myth that you need to eat within 30 minutes after your workout okay here’s the thing when we eat big meals after a workout we don’t absorb nearly as much as if we just ate a smaller meal the reality is a lot of times we’re combining these fats and carbs I know so many people that’ll say oh I finished a workout I’m gonna go down the street I’m gonna get a cheeseburger just because I can I can have these calories now so why the heck not right well the reality is it’s the worst time to be loading up on a bunch of calories you’re sensitive this point in time so don’t misconstrue it people think oh I’m sense it I’m gonna absorb more protein well you’re sensitive you’re gonna be everything so if you have a bunch of fat you’re gonna absorb that fat a bunch of carbs you can absorb those cards you’re also gonna absorb the protein but you’re gonna blow up the fat along with it and that’s gonna slow everything down it’s also gonna make it so while you’re building muscle you’re gaining fat that just defeats the purpose because at some point you’re gonna want to shut it off right so don’t eat a big meal but more importantly don’t combine fats and carbs now there’s another part to this the Canadian Journal of applied physiology published a study that found that the whole anabolic window thing was a myth see protein synthesis is not that elevated right after a workout protein synthesis slowly elevates more and more throughout the course of the day at 4 hours post-workout protein synthesis was elevated 50% at 24 hours post-workout protein synthesis was elevated 109 percent so you were at a higher level of protein synthesis 24 hours after your workout then you are right after your workout now I’m not saying that you need to wait 24 hours the point is you don’t need to be bringing your Tupperware to the gym with you and try to just shove it down your throat right after a workout you’ve got a little bit of time go home cook a good quality meal with some grass-fed grass-finished beef and add the nutrients that you really want you don’t need to be getting it with a shake you don’t need it right then you should eat when you need to eat and not force it because then you’re gonna absorb more you’re also going to get the other profiles that you need to make everything work for you so hopefully these tips will help you build lots more muscle this year and are also going to make it so you stay lean in the process if you have ideas for future videos surrounding this topic just put the comment section below and I’ll see you in the next video

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4 Most Common Muscle Building Mistakes

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4 Most Common Muscle Building Mistakes – Thomas DeLauer

1) Avoiding Cardio

**The source of energy that is used to power the movement of contraction in working muscles is adenosine triphosphate (ATP)**

Electron Transport Chain & Endurance Exercise

The mitochondrial capacity for using O2 is linked to the sustained capacity for generating muscle power

The respiratory capacity of mitochondria is very near to the maximal oxygen uptake rate of mitochondria (can increase respiratory capacity through endurance training)

Endurance training on bicycle ergometers was studied for five male and five female subjects for 6 weeks of training

The power output maintained on the ergometer daily for 30 min was adjusted to achieve a heart rate exceeding 85% of the maximum for two-thirds of the training session

The relative increase of VO2max/Mb (14%) with training was found to be smaller by more than two-fold than the relative increase in maximal maintained power (33%) and the relative change in the volume density of total mitochondria (+40%)

*30 min of endurance training increased volume density of mitrochondria by 40%* – for this to happen, it means you raise the capacity for ATP supply/increase ATP

2) Using too much BCAAs (Leucine)

Glycolysis is defined as, “the breakdown of glucose by enzymes, releasing energy and pyruvic acid (pyruvate)”

In other words, it’s a series of reactions in which glucose is converted to pyruvate and its chemical energy is transferred to NADH and ATP

Leucine blocks pyruvate (a molecule that glucose is converted to produce energy) breakdown so that the glucose can’t be used for energy

3) Not getting enough Omega 3 (Grass fed vs Grain Fed)

Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene – the precursor to vitamin A

Vitamin A is useful because it supports protein synthesis – Vitamin A levels decrease as protein synthesis increases

This is related to the fact that vitamin A is needed for the breakdown of protein during the muscle repair process – in other words, without enough Vitamin A the body can’t utilise protein properly which affects muscle repair and building new muscle

Grass-finished beef does tend to be lower in overall fat content, but review published in the Nutrition Journal found that it contains significantly higher levels of omega-3s than grain/grass-fed

Omega 3’s and Muscle Growth

A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period

Found that omega 3’s did not affect protein synthesis without the addition of insulin and amino acids

But, in a high amino acid and insulin environment, the higher omega-3 fatty acid levels enhanced mechanisms of muscle growth

With increased omega-3 fatty acids following supplementation, it was found that the muscle protein fractional synthesis rate increased

The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)

4) Avoid Big Meals Post Workout (Fats & Carbs)

This is fine if your goal is increased strength, but most people want to put on muscle whilst putting on minimal fat

After a workout you’ll be insulin sensitive, meaning that when you eat food, insulin will break it down into basic nutrients: protein breaks down into amino acids, dietary fats into fatty acids, and carbohydrates into glucose, which then make their way into the bloodstream

Upon finishing your workout you’ll be insulin sensitive, meaning you can capitalize on this is these ways:
Insulin shuttles protein into muscle cells and carbs spike insulin
Adding carbs to protein will increase the amount of protein absorbed
Increases in insulin are associated in increases in mTOR
Minimize fat content to reduce fat storage

Note on Anabolic Window:

A study published in the Canadian Journal of Applied Physiology found that muscle protein synthesis is elevated in humans by 50% at 4 hours following a bout of heavy resistance training, and by 109% at 24 hours following training.

It concluded that following a bout of heavy resistance training, muscle protein synthesis increases rapidly, is more than double at 24 hours, and thereafter declines rapidly so that at 36 hours it has almost returned to baseline

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