it's time to cut through the BS let's get honest about what it really takes to build muscle
what's up everybody Schuyler Diehm here founder of reach fat loss and fitness our goal is to help you
optimize your body your mind your health your spirit to make you the healthiest and happiest
version of you while losing fat and building muscle before diving into it today if you're
looking for more ways to simplify the process of losing fat and getting strong make sure you tap
that subscribe button and hit that Bell icon so you can be notified when we release new videos now
a little bit of background about me I used to be very very skinny in high school and college I went
from skinny to built after college I went from built to Chubby and these past few years I've been
able to shred down and stay in incredible shape year-round using what we're going to talk about
today in fact in the past few months I gained 10 pounds and most of that is muscle we did a video
documenting that and I've also helped a bunch of my clients build some solid muscle one of the best
examples of this is my client Sean Sean came in and he had a hard hard time gaining muscle he
had a hard hard time bulking up and within three months he created the transformation that you see
here so this stuff works and this stuff is the truth but the stuff may not be what you want
to hear and that's why today we're going to talk about five extremely honest things that you need
to understand if you are wanting to build muscle now the first and arguably the most important is
patience building muscle takes time we live in the world of social media where we can just see
a side by side like I just showed you of some insane transformation that someone's made or if
you're on a certain side of social media you also see many Fitness influencers who are using things
like testosterone and steroids to gain muscle much quicker than the average person can but the truth
is if you are wanting to build muscle this is a long-term gain you know I've built a pretty
great physique for myself and I'm continuing to work on building it but I started working out
when I was 13. this wasn't something that happened overnight and so for someone who's really really
dialed in which the average person is not you can gain anywhere from point five to two pounds
of muscle per month but with that being said there's also a curve where the first few months
you may see more results and then things may slow down over time and so the truth is here if you're
working on building muscle and you want some crazy transformation because you see someone else like
Sean did it in three months Sean worked his ass off Sean did the workouts he missed one or two
workouts because he was sick one week but besides that he put in the work he made sure he ate enough
and he showed up consistently and that patience allowed him to see results and that brings me
to the second thing about building muscle is if you really want to build muscle you have to eat
enough protein now losing fat and building muscle at the same time is possible but if you want to do
this you have to make sure regardless of how many calories you're eating that you're getting enough
protein in every day and so the goal we're looking for is about 0.7 to 1 gram protein per body weight
and typically when I'm working with people who want to lose fat and build muscle this is one of
the hardest things for them to wrap around a lot of times people have a very difficult time getting
enough protein and so if you are looking for help you can either go down below and look at The
Beginner's fasting guide which we put out for free which is going to allow you to elevate your human
growth hormone and actually help with building muscle or you can book A Time on my calendar to
chat so we can map out a weight loss plan and a fitness plan and decide working together is
the best option but the truth is no matter how hard you are working in the gym if you're not
eating enough food in general but specifically if you're not eating enough protein you're not going
to make the gains that you want So before we get into the last three I'm curious how long have you
been lifting has it been a couple weeks couple months couple years your whole life let me know
in the comments because I'd love to hear from you third honest advice for building muscle is really
about intensity you know the truth is whether you're a beginner in the gym or you're a veteran
there's always that next level of intensity that you can chase working with a lot of beginners and
a lot of people who've maybe been in and out of the gym but haven't been able to stay consistent
one of the hardest things to build consistency in is the constant intensity that you bring and
so that's why having a coach can be so crucial because when you're in the middle of a workout
and everything in your mind says you want to stop because it burns you now have a coach on the other
end pushing you and who you may do a couple extra Reps for because you don't want to let him or her
down so regardless where you're at whether you're a beginner you've been in the gym for a while you
have to push past the burn you have to be willing to bring the intensity and that also means lifting
heavy if you're hitting 12 to 15 reps of weight but it's super lightweight and you're just getting
fatigued and you're not really pushing against resistance you're going to have a much harder
time than if you're actually pushing with heavy weight while of course remaining in full control
and that brings me to number four which is if you're bringing the intensity in the gym you also
have to make sure you're getting adequate rest in and out of the gym and so when you're in the gym
you don't have to feel like every 30 seconds you have to do your next set you take an adequate 2
to five minutes between sets to be able to catch your breath let your muscles recover a little
bit so that you can hit the next set heart and then along with that we also want to make sure
that the muscles have enough recovery time before you work them out next and so of course you need
adequate sleep and adequate nutrition for that recovery but A good rule of thumb is if you're
working out a body part you should wait at least three days before hitting that body part again
and so if you hit chest on a Monday you probably shouldn't hit chest again until either Thursday or
later than that and of course if your recovery is not dialed in with your sleep nutrition rest all
that that is a priority because that does have a huge impact I worked with a client a couple
years ago who was extremely disciplined extremely hard working he pushed during all of his workouts
but he was only getting like four or five hours of sleep a night because he was an entrepreneur
he had a full-time job and he had all these projects He was working on and even with his
nutrition completely dialed in and his exercise schedule awesome he wasn't making the progress
that he wanted to see this is kind of a tangent but if you're not getting enough sleep getting
more sleep is legitimately like taking steroids in terms of recovery so make sure you're getting
enough rest both between sets and the gym and also in days between workouts out of the gym so that's
number four that brings me into number five which is you gotta make sure you're doing enough volume
of workouts each week and that means the number of sets that you do with each body part should
be adequate but it doesn't need to be too much and So based on the science what we're looking
for is anywhere between 10 to 20 working sets a week that means if you were to do one set of
chests during a week you would want to make sure you get those 10 to 20 sets in one workout or if
you split it up you want to get 10 to 20 between the both of the workouts doing anything less than
10 isn't going to give you the adequate intensity or resistance to allow your muscles to grow and
doing anything more than 20 is actually going to be something called jump volume which is basically
a waste of your time and could even potentially run the risk of you injuring yourself so don't be
the gym bro thinking you gotta hit 50 sets in one week don't be the person who goes in the gym and
hits three sets and calls it a day get between those 10 to 20 sets and stay consistent and you
will see results so those are my five things number one be patient number two eat enough
protein number three use enough intensity and lift heavy weight number four rest hard both
in and out of the gym and number five make sure you're doing enough volume so if you keep those
things in mind and you truly understand the power of consistency and patience over a long period of
time you will see results there's no chance that you won't but it does require dedication it does
require consistency and it does require a work ethic to be able to work hard when you're in the
gym while also understanding that nobody's perfect and not every workout is going to be excellent but
if you hit about eighty percent of your workouts with a high quality intensity and consistency you
will see results so if you are working on building muscle and maybe these things are kind of sticking
with you but you're not totally sure or maybe you're just looking for someone to create workouts
for you make sure you head in the description of this video and grab a Time on my calendar what I
do with my clients is not only on the nutrition end but I also help them build the you write
strategy around working out for building muscle this means virtual coaching where I can walk you
through your workouts measure your intensity make sure you're pushing enough and this also means
coaching meaning you're doing the right things outside of the gym to optimize the results that
you see from the work you do in the gym so check that out but besides that of course if you are
looking for more awesome ways to simplify the process of getting healthy tap that subscribe
button hit that Bell I'd love to have you as part of the community if this video has helped you make
sure you hit that like button and tune in because we got some awesome awesome stuff coming your way
so with that being said it's time to get jacked and of course as always make sure to eat Smart
Move more sleep deep and be grateful for it this moment I'll see you in the next video foreign