No matter of your training levels nutrition will usually be the same with the main thing being Total caloric intakeYou know the drill be in a caloric surplus if you want to gain muscle and a deficit if you want to lose fatBe between 0.7-1g of protein per day for maximum gains

Nutrition 

I’m your first years of training you should be able to put on a good amount of weight and muscle Techniques: Learn about proper techniques and full range of motions controlling the motion and breathing properly Linear Progressions: Pick primary exercises and then add weight to it with every week with the same amount of rep Proximity to Failure: You should be at the point where you can’t lift anymore at the end of a set

Beginner Training Advice 

Progressive overload: You quickly learn that you can’t simply add more weight, it won’t be as linear so you implement Rep overload adding one rep Rotating Exercises: Don’t do the same exercises day in and out rather mix it up and target different parts of the muscle group

Intermediate Training Advicd

Specialization: Dedicate a set period of time and blast them with more volume to target those muscles for growth Intensity Techniques: Drop sets, Myoreps and Eccentric-Accetilated Reps. These techniques can help grow your muscles just be careful not to overdo them Experiment with training techniques: Try hitting each body part for 2 a week.

Advanced Training Advice 

How to continue growing your muscles to reach maximum strength 

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience. Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ Get my Ultimate Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ All my science-based training programs: http://jeffnippard.com ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff ------------------------------- 0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years) ------------------------------- Sources: Rates of muscle gain: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential Muscular potential for women: https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 Daily protein intake: https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/26960445/ Dropsets: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/ https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth Myoreps: https://www.barbellmedicine.com/blog/myo-reps/ Eccentric stuff: https://pubmed.ncbi.nlm.nih.gov/18981046/ https://pubmed.ncbi.nlm.nih.gov/27647157/ Training Frequency: https://www.strongerbyscience.com/frequency-muscle/ Specialization Phases and Volume: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/ https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/ ------------------------------ Music: Bankrupt Beats: https://www.youtube.com/watch?v=qEXpYkT8YS8 Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/ Written by Jeff Nippard Edited by PictureFit & Jeff Nippard ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How To Keep Making Gains At Every Training Level (Simply Explained)

You need contractile tissue to move weight. The consensus is that hypertrophy matters for strength training. The more muscle you have the more weight you will be able to lift.  Bodybuilding is a much more forgiving sport. If you don’t want to hack squat you can change it up and do a split squat. However, bodybuilding is more mentally demanding. Bodybuilders that want to be insanely shredded will go through immense levels of hunger and low energy.

Looking muscular

When we look at diet studies, we see how much lean body mass gets lost versus fat mass.  A lot of this depends on how much body fat you’re starting with. People who are overweight or obese don’t need to worry about losing too much lean body mass because they have a reservoir of energy to pull from. If you need to lose, for example, from 15% body fat to 7% body fat, it’s very easy, but from 15 - 5 %, you’ll probably lose 20 - 30% lean body mass.

Losing lean body mass

Individuals have a relatively tight range of homeostatic body fat that their bodies will defend. Once you drop below that range, Your body might pull more energy from lean tissue. You will start to feel the effects of caloric restriction in terms of hunger, your bar drops, and your non-exercise activity drops.  You can lessen the loss of body mass with resistance training. Lean body mass is not the same thing as muscle mass. Lean body mass is non-fat tissues, such as skin, bone, organ weight and body water. Water gut tissue and liver tissue will shrink in response to caloric restriction.

How to cut weight without losing body mass

<ul><li>A calorie is energy stored in the chemical bonds of food. </li><li>Energy balance is calories in vs calories out. It is not linear within your body. You don’t lose one pound if you cut 3,500 calories. It depends from person to person. </li></ul>

Calories & energy balance

During the first six weeks of resistance training, you don’t see much hypertrophy in people. You see strength improvements.  At first, you have a considerable increase in muscle protein synthesis and protein degradation. When you do resistance training for the first time, for example, a leg workout, you may hardly be able to walk for a few days after. This is because your muscles seem to completely remodel those proteins. After six weeks, the increase in degradation goes down.

The first six weeks of resistance training

<ul><li>People confuse hunger with appetite. Instead, people eat for reasons such as boredom, stress, trauma and social cues.</li><li>Individuals are usually poor estimators of caloric intake. It is not an issue in isolation, but in accumulation, it adds up - some nuts here or a little extra dressing on the salad. </li><li>To lose weight, pick the form of restriction that feels the least restrictive to you, such as time-restricted or calorie-restricted. </li><li>If you can eliminate snacks, most people will improve weight loss, definition and biomarkers.</li></ul>

Weight management

People experience more discomfort when they are sedentary than if they are active.  Older people think cardio is the best way to get active as they don’t walk to look bulky. But it is really hard to look bulky. Lower body strength is more important in terms of falls. Accidental death in older people is usually because of an accidental fall. After 65, you can link most deaths to a lack of muscular strength or muscle.

It’s never too late to get active

<ul><li>With resistance training, train close to failure without going into failure.</li><li>If you’re sore all the time, you’re probably training incorrectly. If you’re never sore, you’re also probably training incorrectly.</li><li>Variation is vital.</li><li>The sweet spot for hypertrophy is 6 - 10 sets per body part per session.</li><li>The majority of stimulus you get for muscle growth is in the last five reps before failure.</li><li>Keep protein intake high: 1-1.5 protein per pound of bodyweight.</li><li>Play the long game.</li></ul>

Resistance training

<ul><li>Consume 1.6 - 2.6g protein/ kilogram of lean body mass.</li><li>Start your day with protein. Consider a protein shake instead of milk in cereal.</li><li>Make small changes to increase protein in meals. The less you can change, the better.</li><li>Low fat can impair testosterone levels, which may impact levels of lean body mass. </li><li>There is no perfect diet; there are tradeoffs for everything. For example, a Keto diet is acceptable if you’re training at 65% of VO2 max, but you’ll have lower strength accrual if it's higher.</li><li>Supplementing for hypertrophy training: whey tends to be most digestible.</li></ul>

Diet and protein intake for muscle synthesis

Layne Norton, Ph.D. is a physique coach and natural professional bodybuilder and powerlifter. He holds a Ph.D. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat.

 Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits.        We discuss:  Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45]; Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45]; Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00]; The power of persistence and resilience in the face of setbacks [32:15]; Battling injuries, managing back pain, and setting lifting records [43:00]; Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15]; Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00]; Muscle protein synthesis and the importance of leucine [1:25:30]; Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00]; What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30]; The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30]; Clarifying the role of cortisol—a misunderstood hormone [2:07:45]; The problem with studies trying to isolate one nutrient [2:15:00]; The important role of inflammation from exercise [2:19:25]; Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and More.  Learn more: https://peterattiamd.com/  Show notes page for this episode: https://peterattiamd.com/LayneNorton    Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/   Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/   Connect with Peter on Facebook | Twitter | Instagram.  

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#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

Research suggests four leading indicators that together assess our fitness:
<ol>
<li>aerobic health</li>
<li>muscular strength and endurance</li>
<li>flexibility</li>
<li>body composition</li>
</ol>
Being skinny is not the same as being healthy. A 2008 study suggests you can be fat and fit and thin and unhealthy. A 2015 report indicates that many people with a seemingly normal BMI (body mass index) have a significantly higher risk of metabolic problems and death.

Your Level of Fitness

First, find your resting heart rate. The typical healthy adult's resting heart rate should be between 60 and 100 beats per minute. Then test your heart rate while doing aerobic activity. The numbers are different depending on your age. For example, a 25-year-old's target heart rate falls between 98 and 16, while a 55 year old's should be between 83 and 140.

Aerobic Health

There are two types of muscular fitness assessments:<ol><li>Muscular-endurance tests assess the ability to resist fatigue.</li><li>Muscular-strength tests assess the maximum amount of force an individual can produce in a specified number of repetitions.</li></ol> Test your muscular endurance with a push-up and sit-up test.<ul><li>Count how many push-ups you can do. Your chin should touch the floor. A 35-year-old woman should be able to do 19 push-ups without stopping or 30 sit-ups (or crunches).</li><li>For muscular strength, a personal trainer can help to assess your muscle strength.</li></ul>

Muscular Strength and Endurance

Flexibility demonstrates an individual’s overall health profile because it tells the story of joint, muscle and tissue health. Regular stretching can help lessen the natural decrease in flexibility. Check how flexible you are: Sit down with your legs out; line up the bottom of your feet with the 15-inch line on the yardstick. Then, reach forward three times for at least one second and record your farthest distance. A 65-plus should be able to reach from the 17.5- to 15.5-inch mark. A 25-year-old should reach the 19.5- to 21.5-mark.

Flexibility

Measure your waist just above the hipbones. According to the Mayo Clinic, women with a waist circumference of 35 inches or more and men with waist circumferences of 40 inches or greater are at greater risk of heart disease and diabetes. Another way is to use a BMI calculator that uses your gender, age, height and weight and the circumference of your waist. A healthy BMI is between 18.5 and 24.9.

Body Composition

A proper fitness assessment considers aerobic health, muscular strength and endurance, flexibility, and body composition. Here's how to test these variables in yourself.

Health Is Not Defined by Fat and Skinny. Test These Metrics Instead.

<ul><li>The “secrets” of jacked prisoner inmates is pretty simple: frequency and consistency</li><li>Former inmates are known to break up their day with 2-4 blocks of exercise throughout the day</li><li>Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings</li><li>Building stronger glutes are not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets </li><li>Do not bench press with feet off the floor. You will reduce the effectiveness because stability comes from the lower body</li></ul>

The Podcast: Key Takeaways

“Jacked” just means showing more muscle definition<ul><li>The definition of “jacked” is a lot different than it used to be – if you lose fat (which you will probably do with prison food) and exercise – you will have a lot of muscle definition</li><li>Former inmates are known to break up their day with several different workout blocks to maintain sanity</li><li>If you didn’t work out prior to prison, you will also develop muscle quickly since it’s new</li><li>It’s possible those seeking gains barter for additional calories or smuggle food, etc.</li></ul>

The Jacked Up Prison Body

Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good morningsQuad dominance: if you’re not building glutes, the solution might not be in the exercises you’re choosing but instead in your ability to activate and connect to glutesIf you’re quad dominant, the quads will take over the movement.

Accelerating Muscle Growth In Glutes

<ol><li>Start with glute exercises first and finish sessions with other exercises.</li><li>Start with glute activation sets (e.g., donkey kicks, etc.)</li></ol>

Building Glutes With Quad Dominance

Do not bench press with feet off the floor unless you’re doing the advanced guillotine press.<ul><li>The guillotine press is very advanced and not recommended for most people – it requires tremendous stability and mobility.</li><li>You’re making the bench press less effective when you take your feet off the floor</li><li>Stability comes from the lower body when bench pressing</li></ul>

Bench Pressing With Feet Off The Floor

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  BLM leader in NYC threatens national 'uprising' over 'racist' vaccine mandates after three Texas women attacked hostess at Carmine's in vax passport feud Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout**  Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters   Mind Pump #1640: Five Steps to Build Muscle Without Adding Fat   Mind Pump #1370: The 4 Reasons Your Butt is Not Building  How To Grow Your Glutes (FREE Butt Building Guide)  Vince GiRonda’s Guillotine Press  Mind Pump Podcast – YouTube Mind Pump Free Resources 

The Muscle Building Secrets of Jacked Prison Inmates

<ul><li>If you’re not seeing progress, the best program is the one you’re not doing! Example: if you usually train low weights and high reps, start training with heavy weights and fewer reps</li><li>A guaranteed way to break through the training plateau: Don’t change your routine – just manipulate reps and rest period</li><li>For any program, stay consistent for 3-6 weeks then manipulate sets, reps, tempo, rest to trigger new adaptation</li><li>Train each body part 9-18 sets per week and keep sets between 1-30 reps depending on the goal</li><li>Don’t shortchange rest periods! Rest is as important as reps and sets</li></ul>

Podcast: Key Takeaways

<ul><li>Programming is what will make or break your progress</li><li>A lot of programs are just a bunch of exercises and aren’t designed for a specific outcome like training</li><li>Training programs are designed to build strength, make you faster, lose body fat, etc.</li><li>Exercise programs designed for the general population are just exercises to get you moving and people will see results short term because some movement is always better than no movement at all</li></ul>

Exercise Versus Training

A set is a specified period of time you’re doing an exercise<ul><li>Defining sets helps you define reps, rounds, volume</li><li>Multiple sets will lead to greater improvement compared to a single set</li></ul>Sweet spot: 9-18 sets per body part, per week<ul><li>There’s an upper limit of what you can tolerate – and a sweet spot of what will give you the best results – maybe you can do 18 sets but 14 will give you great results</li><li>The goal is the do as few sets as you can get away with to elicit results</li></ul>

Defining A Set

The fitness level and genetic potential of an individual plays a role in the number of sets neededTwo approaches to try:<ol><li>Fewer sets with more exercises </li><li>More sets with fewer exercises</li></ol>It’s important to practice lifts and improve movements  Stay consistent with the set range for 3-4 weeks, assess progress, then try another route

Two Approaches To Try

Superset: two exercises together with no rest<ul><li>Supersets can be the same body part or opposing body part</li><li>Supersets work particularly well when cutting calories and will use lighter weights</li></ul>Drop set: finish a set at a particular weight then drop weight and hit the next set with no rest

A Superset And A Drop Set

Rep: one full completion of an exercise<ul><li>Reps get the muscle to move with resistance and send muscle-building stimulus</li><li>For strength building, stay between 1-30 reps – anything higher becomes more cardio like</li><li>Working with higher reps elicits a different response from the body than lower reps</li></ul>Higher reps: weight is lighter, controlling breathing, squeezing at the top,Lower reps: weight is much heavier, bracing, holding breath, driving with CNS<ul><li>All rep ranges build muscle and burn calories</li><li>Vary rep ranges every 3-4 weeks to keep body adapting and changing  </li></ul>

The Rep

<ul><li>Your body gets used to working at a certain tempo but it’s important to manipulate</li><li>Tempo plays a huge factor with reps: when lifting heavy it’s faster, move explosive tempo; when going for a pump it’s slower, more controlled</li><li>Each variable of tempo can be manipulated depending on your goal</li><li>Get the mechanics of the movement then alter the tempo and have fun with it</li><li>Adjust the weights according to the tempo you are working with</li></ul>

The Tempo

Without rest, the body uses energy that encourages endurance and stamina instead of muscle and you’re basically doing cardio with weights<ul><li>Resting allows the body to replenish energy – the body needs to go through a specific energy change</li><li>Rest should be 30 seconds – 3 minutes depending on the goal</li><li>Same rules apply: change up lengths of rest periods</li><li>Active rest: stretch between sets if you absolutely can’t sit still</li><li>A guaranteed way to break through training plateau – Don’t change your routine – just manipulate reps and rest period</li></ul>

The Importance Of Rest

In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.  Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51) Understanding the difference between exercising and training. (5:51)  Sets.    Defining what it is and the proper dose per week. (8:10) Mind Pump’s thoughts on German Volume Training. (13:27) The value of supersets. (18:02) The dos and don’ts. (19:18)    Reps.    Defining what a rep is and what is the best range? (21:10) The various tempo schemes and how to manipulate them in your exercise programming. (29:13) Is there value in loose, forced, and partial reps? (35:19)   Rest Periods.   Why the rest is as important as the active part of the workout. (37:42) What is the ideal rest period? (40:02)   A guaranteed way to break through your training plateau. (43:30)  Related Links/Products Mentioned  August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  German Volume Training: Benefits, Exercise Plan, and More  Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog  How To Use Supersets For Maximum Muscle Gain – Mind Pump Blog  Which Is Better: Low Reps Or High Reps? - Mind Pump Blog MAPS Fitness Anabolic | Muscle Adaptation Programming System Why Your Tempo Matters When You Workout! - Mind Pump TV  How Phasing Your Workouts Leads to Consistent Plateau Free Workouts  Mind Pump #945: The Best Rest Periods For Muscle Gain & Fat Loss  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram 

How To Keep Making Gains At Every Training Level (Simply Explained)

#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

Health Is Not Defined by Fat and Skinny. Test These Metrics Instead.

The Muscle Building Secrets of Jacked Prison Inmates

Everything You Need to Know About Sets, Reps & Rest Periods

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