What's good YouTube it's Daniel here for FitnessFAQs
In today's video I'm going to be talking about how much muscle you can build
As the years progress when you train
I'm going to be talking about it from a research perspective as well as my own personal experience
before we get started I want to thank
Alan Aragon & Lyle Mcdonald for this resource
They have had a major influence in terms of the research when it comes to
information regarding building muscle
I'm going to be placing some values up here on the screen
This has been through extensive research what they have found
an ongoing trend, what they have seen happen
as people train and what happens
to their rate of muscle growth over time
and what is achievable naturally so I'll have that up on the screen
for you to see as I'm talking throughout this video
So when you first start training this is the best period
This is like the magic time, everything you touch turns to
gold, you are making progress daily - progressively overloading
You are getting stronger almost every single movement you do
weekly progress, monthly progress
It's just a great time to be training your
first year is one of the best of your training because you're going to be getting stronger &
you're going to be looking better as well as getting heavier
and developing more lean body mass
It's a great period, now as time goes by
You get what is called "Diminishing Returns"
What that means is: you're going to be continuously putting in the effort
But you're going to be getting a decreased return
On your effort so - that's just the natural progression of training
and happens to people who are naturally
training so not using and PED's
and that is reality, you lose the
rate of progress as time goes by
Of course there will be individual variance
There are so many variables such as
How well you're sleeping, how much eating
Are you progressively overloading
on a consistent basis, genetics, age
hormones.. so many factors come in to play
which will determine YOUR rate of muscle growth per year
As time goes by everyone experiences diminishing returns
I'll give you guys a bit of history about myself
I first started doing bodyweight training back in APRIL 2009
It's coming up to 6 years that I've been doing bodyweight exercise
and I'd have to say that in the first 3 years I made the most
progress in terms of strength and building muscle
and then after 3 years there has
been that period of diminishing returns, where it has been more difficult
in terms of developing muscle and getting stronger
I'll give you some advice regarding nutrition and body composition
For people doing bodyweight training
I wouldn't recommend getting above 12-15% BF
what this means is
You should still be able to see your abs
to a certain extent if you cant, you're probably
higher than 15% BF, When it comes to bodyweight training
being excessively heavy
Is not going to do you any help
We're manipulating our body in space
and the more body mass / body fat we have will hold
us down & make it more difficult to progress
with bodyweight skills, additionally
when building muscle there is only a certain
rate as you can see from the values
and charts that I have been showing you, in which you can build muscle per year
So, if you're excessively
In a calorie surplus, you will
just be laying down more fat
your appearance won't look as good, and you wont
Perform as well with bodyweight exercises, and beyond a
certain point there is a phenomenon called
"Decreased Nutrient Partitioning" when not as lean
So that is something to consider as well
I wont bore you too much with my history in terms of weight
A year and a half ago I weighed around ~90-92kg in the morning
and my body fat was definitely >15%
so it was counter productive for bodyweight training
and I was finding things much more
difficult and getting frustrated in terms of progressing
in strength, so I decided I'd like to
reduce my weight, get my body fat % lower
and it was humbling to see how much weight needed
to be reduced in order to get to a level of body fat %I was comfortable with
So I'll attach the results of my recent
DEXA scan that I got earlier this year and
I was ~83kg in the morning of test
And you can see my level of lean body mass ~77kg
so moving forward if I do want to develop more muscle
there is no point to get above 93kg.. taking weight
increase SLOWLY, day by day and increasing
the overall body mass progressively
is the best way in terms of performance, appearance,
health, the list goes on so being patient
especially because I have been training 6 years
and you can see how long it actually takes to synthesise new muscle
tissue. I often get asked can you build
more muscle mass using just bodyweight exercises
for the upper body: Yes, definitely yes. For the lower body
Sure you can, but there is
a much more efficient way through the use of weights
Now those that are ignorant to bodyweight training will say you can not
But we the more informed
Know that if you manipulate leverages it will allow
progressive overload of the muscle and
coupled with a calorie surplus, adequate rest that is
the recipe for building more lean body mass
That's pretty much all I'd like to cover in todays video
Hopefully you got some good information regarding body composition
and what you can realistically expect in regard to
building muscle as time goes by
I honestly recommend you focus on getting sound nutrition, adequate sleep,
and recovery and making sure to progressive overload
as time goes by, and
just making sure that you are being objective
when it comes to your weight and making adaptions
based on the bathroom scale
You will be impressed with what you can achieve
as time goes by. Thanks for watching and I'll see you soon <3