The 6 Fundamentals of Muscle Growth | Mass Class

my name is dr. Jacob Wilson I'm on the scientific advisory board of Dymatize nutrition and I also have a laboratory at the University of Tampa where we specialize and building muscle as well as bodybuilding and how to lose fat and get shredded I'm a scientist but Gavin I absolutely love bowling I love lifting weights so ever since I was probably five or six I knew I won to be a scientist and I knew I wanted to be specialized in sport to study how to get there how to get shred at the same time basically the sport of bodybuilding itself the thing about body bowling is this it's such an interesting sport because basically to gain size and to be shred at the same time they don't mix right so this is to me it's it's fascinating it's the ultimate dichotomy you know here we are today and we have a body villain laboratory University of Tampa we're doing work with Dymatize nutrition and as we speak we're doing around six experiments on bodybuilding we can look at muscle from the bone to the skin we can scan your whole body and tell you the most accurate ways to look at fat you name it we can actually look at it I want to bring the sport to a new level with the latest that science has to offer basically if you look at all the scientific literature out there we've narrowed down how muscle grows to at least three to four different mechanisms and the thing is with training everyone's like oh this is the best training method oh this is the best training method but that training method might only maximize one of those mechanisms so we want to do is hit each of these mechanisms and what those are this you know when guys go to the gym and they're like oh I'm going to get my swole on right well there's actually something to that we call it the self swelling theory so when you train and you get a pump kind of like Arnold talked about he was right it actually your cells your muscle cells themselves sense that swelling as a threat and they're basically saying okay I have to grow or die so they restructure themselves and get larger so you have to target well what are the methods to increase that short rest period lengths seem to increase that edema or that blood to the muscle eight to twelve repetitions supersets those are ideal on top of that is recruiting or calling into play the larger muscle fibers for those of you guys who know muscle fibers you know we have our slow twitch muscle fibers which are good for endurance and then we have the large fast twitch muscle fibers those are recruited with the heavier type of lifting right like six to eight repetitions very heavy and when you recruit them they turn on protein synthesis and you grow so that's the second thing and then the third thing is mechanical trauma like damage to the tissue and where that occurs essentially is when you're lowering a weight and again heavy lifting so basically what you want to do in your training is you want to period eyes your training so you're optimizing each of these mechanisms and there's so many different techniques that you can use one theory that I haven't talked about yet is called metabolic stress now everyone knows you know when you get that burning sensation when you're training well that's acidity building up to the muscle that's lactic acid building up in the muscle well one of my friends dr. gundermen did was he took muscle cells and isolated them he put lactic acid and basically they grew so muscles actually grow that burning sensation will actually make them grow so for example if you go to the gym and you rest like five minutes and you're talking about what you did on the weekend that clears all out that metabolic stress so you won't grow so bodybuilders traditionally will have you know they'll train with a eight to 12 rep ranging they're only wrestling like sixty Seconds sometimes they're doing super sets and strip sets so to build up metabolic stress and cell swallowing your nav short rest periods but let's say you want to optimize mechanical stress that's going to be heavier lifting and to do that if you're lifting with short rest periods you can't lift this heavy so the mechanical stress is less so during your heavy days you should actually rest 3 to 5 min and realize that you're going to maximize the mechanical load you're trying to lift as heavy as you can now that repetition range it might still be you know eight repetitions six repetitions so it's still in a higher repetition range I'm not talking about powerlifting but you're resting longer so that each time you let the weights are heavy the biggest mistake I think people make in the gym is they underestimate what their capabilities actually are so they limit themselves first mentally and that leads to limiting themselves physically so for example everyone's always we're like oh my god you know I'm going to over train so I can only train everything once a week but studies are showing that the more frequent you train the better your gains will be so sometimes when you have an overload on the muscle every day your performance is not going to be best but you're beating the muscle up so much that it basically has no choice but to grow so you're going to have to expose your muscles to a lot of stress and there's new studies that are coming out by some of my colleagues in Finland and Norway where they're showing really good weight lifters are gaining hypertrophy from going from three days a week to training to six days a week of training per body part now I'm not saying that everyone to do that that's an advanced technique what I am saying is don't limit yourself the human body can withstand a lot more you can think so long as your nutrition and your sleep are in place as far as mass and optimizing the most anabolism the compound movements are always going to be the center you know of a bodybuilding program that's going to be things like squats it's going to be things like bench press is going to be things like leg press but there's a difference between bodybuilding and powerlifting if you look bodybuilding is about making the exercise harder you're trying to beat your muscles up so if you're doing a bench press and your body bowing your back might be flat you're focusing on the muscle you're focusing on every aspect of the lift if you're a power lifter you're going to get an arching your back you're short in the range of motion you're going to have leg Drive same thing with squatting you're going to use your belt to get you get the weight up but in bodybuilding you're focusing on destroying the muscle so the compound movement are so critical but your intent should be to focus on those muscles and to destroy them it's a lot different in that sense now once those compound movements are in place body bone is also a sport of symmetry so you're going to have to focus then on the isolation movements but it obviously someone's going to have a huge gap if all they do is isolation movements and they're not doing the compound one of the things about body mile is this if you're going to shock the muscle to grow we know we need change okay so changing the exercise is actually absolutely one of the best ways you can do that so using non-traditional lifting type of techniques absolutely Canali shock your muscles to grow but also translate certainly into you know functionality you know in our normal society as well so one of the dichotomies was bodybuilding is that you have to gain size and you got to lose fat at the same time so to gain size you lift weights to lose fat you do cardio and sometimes bodybuilders do two hours of cardio a day but look at a marathon runner I mean is that something that a bodybuilder aspires to be but clearly what we found in our laboratory is that the longer you do cardio the more muscle you lose so basically you're spending all this time in the offseason gaining muscle and you're losing a lot of it with long duration cardio so what our laboratory is done is try and figure out how to solve this problem and one of the things that we've done is high-intensity interval training when I say high-intensity interval training I'm talking about 10 to 30 seconds of all-out balls-to-the-wall kill yourself nauseated sprinting when I say 10 seconds you should have nothing left at the end of that 10 seconds when I say 30 seconds you should feel like you're going to die when you do that type of cardio what happens is what we found is essentially literally in 10 seconds time you can deplete your muscle energy stores by like 15% and that might take like 60 minutes with traditional cardio what that does is it sent a massive signal to your body and says oh my god I have to increase my fat burning machinery and when you do that you're burning fat the rest of the day so we've actually found that with ten to thirty second all-out Sprint's that you're actually losing more fat than with a long duration 30 to 60 minute cardio and yet you actually maintain your size in fact we did a study in our lab where we've compared low intensity cardio to high intensity cardio now they lose more fat but they gain muscle in their quads so the actual sprinting can be somewhat anabolic the best way to avoid injury in a gym is the period Iser training if someone responds really well the heavy training and all they do every single time is let five reps one two five repetitions every time they go to the gym four six eight reps every time they rest long rest period lengths they're constantly loading the muscle and that's where it takes us to on your joints you know ligaments you feel the strain you get an injury and guide injuries are the worst thing to the bodybuilder because it takes them months to recover you know if you're out for a month you lose muscle and that takes you a month to recover you just lost two months periodization is programmed change one day a week you might train traditional hypertrophy training was going to be eight to twelve repetitions 3060 seconds rest one day you might train heavy like in a six to eight repetition range then if you're filling your joints are a little bit hurt there's a new technique what's known as blood flow restriction training and this technique what happens is if you restrict blood flow to a limb you only have to lift it like thirty to forty percent of your maximal weight and you actually can grow focus on the goals so if you're trying to focus on conditioning and primarily muscle hypertrophy or growth maybe two out of your four workouts are going to be traditional hypertrophy the next day is more of a hypertrophy superset type of day the next day is a heavy day and then maybe throw in a blood flow restriction day and then you start over so now your joints are getting certain rest periods and you recover basically when you talk about training we're fighting on it's like any other sport you have to master your trade get everything you can out of every single lift if you're doing a set of twelve every single rep should count we know with studies when people are focusing on the muscle they activate more of it so going through the motions is going to get you those types of results right so it's focusing make everything count make every meal count make your sleep count make every repetition count make every set count be meticulous write down how you felt in the gym write down what you think you're going to be and where you're going to be and set goals that are attainable what I want is this there's so much misconceptions out there are so many mess out there I want people to be educated so for more videos and content like this keep coming back to body muncom I guarantee we're going to have the latest that science has to offer on this sport

Channel: Bodybuilding.com

Views: 4,702,247

Rating: 4.9237971 out of 5

Keywords: Bodybuilding.com, how to, bodybuilding motivation, bodybuilding, bodybuilder, motivation, fitness, workout, exercise, build muscle, get big, lose weight, lose fat, jacob wilson, mass, mass class, muscle growth, fundamentals, weights, generation iron, gain size, shredded, dr jacob wilson, muscle mass, gain muscle mass, building muscle mass, gain muscle, how to gain muscle, build muscle fast, grow bigger muscles, how to train for mass, growth, lawrence ballenger, how to build muscle

Id: kcR3FMS9kNU

Length: 12min 18sec (738 seconds)

Published: Tue Jun 21 2016