4 Surprising Ways to Speed up Muscle Growth

let's talk about the four ways to speed up the growth of muscle now you have about 650 muscles in your body and I'm talking mainly the skeletal muscles not into the other muscles but the purpose of muscle is to create movement to help you with posture to help you even with your metabolism if you don't have enough muscle mass let's say you're you're getting older and you lose your muscle you lose your metabolism too so you have a lot of mitochondria that helps you burn fat in your muscle and then also muscle helps uh pump the lymphatic system and so if you don't move a lot you're not going to pump your lymp through your body now there are two not surprising ways to increase muscle growth you already know this high-intensity exercise and the consumption of protein you're not going to grow muscles on a vegan burger okay or a plant-based Burger it's not going to happen you need the best source of protein and that would be animal protein steak and eggs are at the top of the list now how much protein you need anywhere between 8 to 1.5 g of protein per kilogram of weight now what I mean by kilogram of weight I'm talking about of your kilogram of lean body muscle weight so if you're a really big person and you have a lot of fat you got to do this calculation on your lean body mass and I will put a link down below to kind of help you figure out that calculation now if you're not into kilograms you're into more pounds there's a different formula for that I'm going to put that down below when you're talking about grams of protein we're not talking about the actual weight of a steak for example we're talking about the protein in that steak let's say for example if we talk about pounds right and you weigh about 185 pounds and that's how much lean body mass you have that would come out to about 84 kg okay if we do the calculation on8 G I would just times that time 84 and that comes out to 67 G and then if we look at the high range 1.5 G and we do that calculation we're talking between 67 g of protein to 126 g of protein so what would determine if you're on the low end or the high end your age how active you are how much exercise you do and the strength of your digestive system like if you're 95 years old you're probably not going to do the top highest amount of protein versus if you were an athlete at 20 years old and some people might even need to go up to 2 gam of protein per kilogram of lean body mass now let's get into the surprising things that can increase the speed of muscle growth first thing on the list is creatine right and by the way creatine is in Foods especially meat but if we want to speed up the growth of muscle we want to take it as a supplement it's not necessarily creating muscle itself but indirectly it is because creatin is kind of like a a buffer or a substitute for energy especially the initial high-intensity exercise with short duration even before glucose is made you use a type of creatin and that's used as energy to allow you to recycle or recover this ATP and what's unique about that is when you exercise high intensity short duration that is what increases the muscle growth and so creatin allows you to do that if you don't have enough creatin you're not going to have the energy to work out like that number one and the energy that's supplying the system actually can help you grow this muscle it allows you to do more work I mean if you're going to go work out and build muscles and you're tired and you don't have enough energy it's probably not going to happen now as far as how much creatine you need if you're really serious about building muscles I would use 20 G for about 5 days and then go down to like a maintenance dosage of 3 gram for the rest of the month and then you would cycle to a higher amount 20 grams for 5 days and then cycle back to your smaller maintenance amount number two cold therapy now you can do cold showers cold immersion cryotherapy there's a lot of different versions of this when you're in the cold the body has to do something very very unique it has to maintain the core temperature so it has to generate a tremendous amount of energy to do that so to do that you're going to generate this type of brown fat which then will stimulate the white fat and you're going to burn a lot of calories and so the combination of burning more calories burning more fat and the coal therapy both in rats and humans increases the expression of the muscle Gene okay certain genes in your muscles that help the growth of muscle as well as something called the RNA which is kind of like the the protein factory that makes different proteins cold therapy increases that coal therapy also decreases inflammation now you may have heard um studies that show that coal therapy actually does not increase your muscle okay it actually will shrink your muscles that is true initially but in the recovery phase it will increase the muscle size it's kind of like any type of stress you can overdo it we want intermittent type stress to the body to create some cool changes all right number three intermittent fasting there's one school of thought that if you're not eating your muscles are going to waste away but what happens when you do intermittent fasting you stimulate growth hormone you stimulate all sorts of things that indirectly can potentially increase muscle through the hormone growth hormone here's the Catch 22 you're probably not going to grow any muscles if you're doing any type of prolong fasting I'm talking about just doing intermittent fasting like two meals a day not cutting your calories down just not having the snacks because intermittent fasting will also make insulin more sensitive so by fixing insulin resistance you can actually get more insulin to the muscle because the snacking just kills this whole process here's another Catch 22 you got to be somewhat healthy to do fasting I mean if you take a really sick person and you start to put them on this stress of fasting it might not be the best thing to start them out on I'm talking about a person who is not sickly who has somewhat of a good health and that can do this correctly and also combine at the same time the exercise because they have the energy to do it number four arine and it can significantly help you increase growth hormone by inhibiting another hormone called somatostatin so argine kind of takes the breaks off of growth hormone they've even given children that are a bit shorter than they should be about 2.2 G of Arginine and notice that they actually grew taller but arginine is another surprising way to enhance the growth of muscle but what you want to do is you want to take a bit higher amounts between three 3 to 6 G per day on an empty stomach and I think the best time to take it is about 30 minutes before you work out now if you have not seen my other powerful video to grow muscles I put it right here check it out

Channel: Dr. Eric Berg DC

Views: 835,852

Keywords: speed up muscle growth, how to speed up muscle growth, how to build muscle, build muscle, muscle growth, how to build muscle fast, how to gain muscle, muscle building tips, grow muscles faster, how to bulk up fast, how to build more muscle, how to gain muscle fast, grow muscle, how to grow muscle fast, how to build muscle naturally, how to gain muscles, proven way to build muscle fast, how to, muscle growth dr berg, dr berg on muscle growth, dr eric berg, eric berg, berg

Id: cPDHHIgcwlU

Length: 7min 51sec (471 seconds)

Published: Mon May 06 2024