Tag Archive for: how to build muscle and stay lean

How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

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I’m sort of a fat-loss guy through and through and I’m definitely a nutrition guy through and through but I still know a thing or two about building muscle and I still like to nerd out on the science so let’s nerd out together and let’s talk about muscle protein synthesis from a training and a little bit from a nutritionist and boy if you watch my videos most of the time I’m talking about nutrition and how it relates to what’s called muscle protein synthesis right where we from a biochemical standpoint are building muscle it’s easy to talk about just the mechanical piece lift heavy weights build muscle no I like to look a little bit deeper so you’re gonna learn in this video how training specifically affects your cells to be able to build muscle and how you can tailor your training and how you can design a program for yourself to be able to get the maximum amount of muscle growth while also keeping the fat levels down so we’re gonna have some fun with this we’ll go into frequency how often you should touch on a body part we’ll talk about intensity we’ll talk about the timing time of day we’ll talk a little bit about hormones it’s gonna be pretty comprehensive but I’ll make it short I do want to make sure you hit that red subscribe button if you don’t mind that way you’ll never miss our daily videos but then hit that little bell icon too so you get a little notification every time I do post a video also after this video I do highly recommend that you check out atletic greens they’re a really cool greens company and I’ve partnered up with them on a lot of my videos so I highly recommend them so if you want to have that after a workout where you’re trying to get a little bit more of an infusion of nutrients and infusion of greens definitely recommend that you check them out they’re really designed for everybody but they were built upon kind of this they’re really designed for everybody they’re really built originally for athletes hence the name athletic greens so highly highly highly recommend you check them out and there’s a special discount special pricing for anyone that watches my channel the best way that you can support my channel is by supporting my sponsor so really appreciate that make sure you check them out down below so first thing I want to talk about is frequency here okay how often you train a body part now if you walk into any Globo gym you’re gonna find the bros and one of the ladies too just hitting one body part once a week and then coming back Monday again and hitting chest I understand the theory behind that is that you’re trying to just obliterate a muscle group so that you trigger the maximum amount of muscle protein synthesis but when we look at the science it doesn’t really add up that way so the Journal of strength and conditioning research took a look at two groups of people okay the first group would train a body part three times per week okay so they would train a body part three times per week with slightly less repetition slightly less sets low lower volume okay then another group would train a body part one time per week with a larger amount of volume kind of a standard obliterating a body part kind of thing what was interesting if they found that the group that trained three times per week had 2.1 percent greater muscle fiber size than the group that trained one time four week so why is this occurring what’s going on well again it comes down to biochemistry we have to look beyond just lift heavy weights build big muscle okay it has to do with the fact that muscle protein synthesis elevates for about 72 hours and then drops off so that means if I were to go train my chest right now I would have protein synthesis occurring for about 72 hours before it would drop off well if I were to only train my chest one day per week I’m missing out on essentially four days each week where I could be having muscle protein synthesis so we want to touch the muscle multiple times per week so we can capitalize on the maximum number of growth cycles based upon when we have muscle protein synthesis occurring so this might mean that one given day of the week like Monday or Tuesday isn’t necessarily assigned a body part you might have a constant rotation so if you hit it three times per week with slightly lower volume you’re going to trigger more of that muscle protein synthesis we’re not necessarily more of it but you’re gonna constantly keep it activated so if I hit my shoulders on Monday and hit them again on Thursday then I’m touching the multiple points that I can to get the maximum protein synthesis but it’s useless to really hit them frequently more frequently than that so if I were to hit chest on Monday and then hit chest again on Tuesday I’m not really getting double the effect my protein synthesis is already elevated does that make sense the other thing that we have to look at now is timing what time of day should you train for more muscle protein synthesis well I’m a morning trainer and I’ve always stood behind that but the research kind goes the other way which is kind of interesting there’s a study that was published in the applied physiology nutrition metabolism Journal took a look at 42 men and it found that those that train in the evening time had a 50% increase in their overall muscle growth compared to those that trained in the morning now why is this occurring well one could argue that body temperature is higher things like that hormones this and that but I think when it comes down to is that there’s different kinds of people okay there’s some other studies that show that we have different diurnal rhythms some people are morning people some people are evening people and if you dive into sort of the the little pieces of the study and dive into the individuals you see that well you’re probably going to have some morning people that are forced to train in the evening but largely you’re going to have people that are intermediate people and evening people training in the evening and what that means what I mean by that is that if these are evening people their body temperature is at that best point in the evening a long complicated way of saying if you’re a morning person you wake up in the morning and you feel good in the morning you should try to allocate your workout to the morning if you are a night owl and that’s just how you’re wired you probably should hardwire your workout to be in the evening the best that you can evening people don’t get as good of a result training in the morning intermediate people people that are kind of one way or the other don’t get as good of a result training in the morning with muscle growth however from a hormonal standpoint you might get a better effect and from a fat loss standpoint there’s no denying that training in a fasted state is beneficial the question you have to ask yourself is if you’re training in a fasted state can you extend that fast through the end of the day and still train in the evening if my schedule were to allow it and I were to fast frequently I wouldn’t mind training in the evening in a fasted state for me I just don’t feel good when I train in a fed state so that’s a different story for a different day the point is it comes down to body temperature hit muscle protein synthesis and overall performance seems to be better when our body temperature is elevated and morning type people their body temperature their heart rate their oxygen consumption all is up nice and early but then it comes down earlier in the day too whereas night owls it’s the opposite their body temperature comes up later in the day and their melatonin and their sleepiness and everything comes in later in the night so you just have to work out with your peak that’s all there is to it the next piece we have to talk about is rest periods now there is a cool study that was published in the experimental physiology research and journal okay took a look at one-minute rest periods versus five-minute rest periods which is gasoline I can’t even imagine taking a five minute rest period well they did discover that the longer the rest period the more muscle protein synthesis one hundred and fifty two percent increase in muscle protein synthesis if you were training with a longer rest period and what it came down to was well pretty much recovery okay and pretty much being able to have maximum muscle contractile strength if you end up having short rest periods yeah you have sort of a catecholamine almost an adrenaline like effect that inhibits the muscle from contracting too much but it keeps hormones elevated so then you have to ask yourself okay well if I want shorter rest periods and I like to workout fast yeah you’re gonna get a better hormonal response which may result in a better fat loss and conditioning result but if your ultimate goal is just building muscle then you may want to consider having a longer rest periods but it does come back to once again being well-rounded so one of the things that I personally like to do is have workouts where I’m focusing on maximum muscle contractile strength okay where I really want to be able to have longer rest periods I don’t go five minutes I go more like to but then I focus on that and then I have other workouts where I’m more about moving quick but one thing is for certain if you train antagonist body parts it’ll probably worked out better example being back and chest instead of back and biceps right back and biceps are synergistic body parts so when you’re training your back you’re also training your biceps so then if you go to a bicep exercise right after that you’re not allowing that full recovery okay and when it comes down to muscle protein synthesis yes the muscles need to be able to be taxed to a certain degree but in a minute we’re going to talk about intensity and how it may not play as big of a factor as you really think okay so what we have to look at is how often do you want the hormonal effect of training really really hard and how often do you want the muscle protein synthesis effect of training hard while having adequate rest to continue to train hard I should note that with this research the researchers did note that adaptation can and will occur so for example if you’re just starting to work out and you take longer rest periods because you want to have that maximum muscle contractile strength that’s great but as you get to be a better athlete a more conditioned weightlifter or more condition just athlete in general well you can get by with shortening those rest periods so that might make sense as to why two minutes is a long rest period for me I feel like my body’s recovered in two minutes and my muscles are conditioned to being able to have that maximum amount of stimulation and be able to really be recovered in two minutes so point is is yes you may want to start with longer rest periods but that five minutes might end up being two minutes later on down the line in the next thing we need to talk about is intensity though because this is kind of how it all wraps up together right so with intensity the Journal of physiology published some research that showed that when we look at what’s called p70 s6k which is the downstream pathway of mTOR related to muscle protein synthesis intensity didn’t really matter all that much so they took a look at the range from 60% to 90% intensity and they found that p70 s6k phosphorylation remained steady regardless of intensity so remember P 70 s 6k is essentially what regulates how much muscle is built from the protein you ultimately consume after a workout so what does this mean for us it means that you don’t need to be beating the everliving heck out of your body it does mean that 60% or 90% it’s all the same as far as what’s triggering muscle protein synthesis however again to be able to actually have that 60% remain 60% you still need to have progressive overload so what I mean by that is you can’t pick away and say this is my 60% intensity and then just continue with that weight for the rest of time okay 60% intensity is gonna be relative your sixty percent intensity might be seventy pound curls today it might be 75 pound curls next week so you still need to be progressively overloading otherwise the overload principle just would be completely null and void point is is you don’t need to be lifting maximal maximal effort all the time especially if you’re training frequently enough to trigger muscle protein synthesis every 72 hours and I’m going to touch on nutrition for just a second because I think it plays a big role okay loose is an amino acid that absolutely should be in your diet whether it’s from the right kind of food like salmon or from chicken and things like that or you’re getting it from an exogenous additional source on top of your food okay leucine is highly anabolic and triggers muscle protein synthesis the other thing Oh Meghan threes are very very important for muscle protein synthesis okay there are some studies that demonstrate that Omega threes actually trigger more of that p70 s6k phosphorylation by up to 50 percent in given models yeah that’s a big thing if we’re talking about 70s 6k having Omega threes after workout might be really good you just don’t overdo it because think about how omega-3 is are anti-inflammatory different rabbit-hole for a different day once again but we don’t want to have inflammation brought down too much okay so if we time our training we time our nutrition we make sure that we have the right kind of nutrients in our body we can probably get the body that we want we just have to be periodized and data-driven about it I do want to recommend one more time that you check out athletic greens down below in the description to again if you’re looking at just something well-rounded I do recommend adding that to like your post-workout shake or anything like that simply because that way you can at least get that micronutrient infusion that you would want to there’s nothing better feeling than actually having protein synthesis occurring but also feeling like you’re getting I don’t know nutrient rich the same time so again special link down below if you want to check them out and I highly recommend you do and I would appreciate it so anyhow as always keep it locked in here in my channel and I’ll see you tomorrow 

This Post Was All About How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc).
How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

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In a study published in the Journal of Strength & Conditioning Research

One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week

The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)

Researchers concluded that training a muscle group more than once per week, “…may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”

This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout

Time of Day

Optimal growth also depends on when you exercise…

Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.

Men who trained in the morning saw their quads – specifically, their outer thighs – grow by an average of 12%

But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)

Additional Study

Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group

Why Is This?

Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms

High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow – most people can achieve higher muscle activation levels in the evening compared to the morning
Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners

Note: your body can adapt to training at different times of day

How Long to Rest Between Sets?

a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.

saw a 152% increase, versus 76% increase in those with short rest intervals.

A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.

Longer breaks showed significantly greater muscle fibre thickness after 8 weeks

Potential Explanation

The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling

Lifting Intensity

Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities

Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.


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