In this video, you'll discover proven ways on how to build muscle fast.
Hi Ladies and Gentlemen. I'm Dr. Zyrowski and welcome back to the channel. Now, if you're
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In this video we have an excellent topic and that is proven ways to build muscle. You know,
if you're a guy, you want to build muscles to look strong and look good and if you're
a female you want to build muscles so that you can tone up your body. Unfortunately,
a lot of people are using very ineffective methods to do so and then they're getting
frustrated because they can't accomplish this goal. In this video, I'm going to teach you
some proven ways to really help you put on that muscle and hit those muscle goals you're
trying to reach. First on our list here, what I want to talk about is calories. Okay, so
a lot of people who are trying to build muscle, they're not
getting the proper amount of calorie intake because unfortunately, a lot of people, they're
trying to lose weight and build muscle at the same time. It is very hard to do. You
can't come in at a calorie deficit and expect to be able to gain muscle mass. Now of course,
you're going to be able to lose weight and lose fat if you're coming in at a calorie
deficit but you're not going to be able to gain. So we want to come in at a calorie surplus.
If we're someone who's really trying to put on that muscle mass. So, calorie surplus is
very important. Be sure that you're taking your macros and tracking them and typically
about a 300 to 500 calorie surplus per day. Especially on the days that you're going and
weightlifting is going to be the best method. Now, on the days that you're not lifting and
you're not training, you can actually come in at a small calorie deficit in order to
help you, you know, stay lean during that time. But the days that you're actually lifting,
you're going to want to come in at that calorie surplus. Next is essential amino acids. So,
essential amino acids are very research-proven to help you build that muscle. Now whether
you're someone who's just looking to maintain muscle or build muscle or whatever the case
may be, essential amino acids are very very effective. Very much research-based. So what
I do is I take a scoop of essential amino acids prior to lifting and it helps get those
amino acids free-floating in my body so that way they're available for rapid uptake when
I'm lifting. So essential amino acids are a really great way to go. You can also take
them after your lift as well. I mean, sometimes, I'll take a half a scoop prior, half a scoop
after, you can switch it up however you like. And what I'll do is I'll put a link in the
description below to one of the most research-based essential amino acids out there that is really
effective. Next on our list is cardio. You know, how much cardio do I do? Do I do it
at all? This is something that's always, you know, a question for people. Now, one of the
things about cardio is that if you're trying to build muscle mass, unfortunately, doing
a lot of cardiovascular exercise essentially goes and stunts your muscle building growth
there. So you know, for me, someone who typically will go run eight to twelve miles, do a lot
of long-distance running, though I love doing that, if I'm really serious about putting
on more muscle mass, I just can't unfortunately. And so when you are trying to build muscle
and put on that muscle mass, you've got to cut back drastically on the cardio and really
just focus in on the heavy lifting. And so for the time being, if that's your main goal
is to just put on muscle, cut back on the cardio.
Next question is how often do I lift? So a lot of people who are trying to build muscle
mass, they want to just hit the gym hard. You know. they want to hit those muscle groups
every single day and unfortunately what happens is instead of actually driving you
forward, in many cases it drives you backwards. It causes you to plateau. It causes you to
not get the results that you're looking for. So what I always recommend for people is to
lift every other day. And the reason that you want to lift every other day is because
if you fatigue out your nervous system, then every time you go to lift, you're you're fatigued,
you plateau easily, and you're not adding more weights in. And so what happens is you
just start to not get any results at all. So sometimes, too much is not a good thing
in this case. So, when it comes to how often, I recommend that you lift in order to gain
muscle mass every other day. Focus on every other day and then take a day off in between
to allow your body to rest and your nervous system to recover as well.
More or less weight? So a lot of people who are lifting, I watch people in the gym all
the time. And you know, they're there day after day and they're lifting day after day
but they're never seeing any results. And it's just because they're not using the proper
training method. You want to make sure that when you are lifting weights, you are going
and focusing on getting some heavy sets in there, okay? You can't just pick up the lighter
weights and expect to have a lot of muscle growth. You have to, if you want to look strong,
you have to be strong. So in order to be strong, you’ve got to get the heavy weights out
and you have to push yourself. And what I recommend is that you journal your weightlifting
routine so that you can see week after week how much weight you are lifting. Like I said,
the people who are going to the gym and want to see results but they have no idea what
they did the week prior and they don't know if they're adding weight or taking weight
off, it's just it's going to cause you to just crash with your goals. So make sure that
you're journaling the weights but also be sure to try to add weight in every week. Now,
if it's like a pound or so, scientifically, you're not going to gain more than a pound
of strength every single week. And so what we want to do is just add a little bit of
weight every week and then eventually, you know, one week after another, that's a lot
of weight over the period of one year. So, remember that you want to add weight slowly
but focus on the heavy weights.
Last on our list is going to be the best style of training. My favorite style of training
and what works most effectively for me in order to build muscle is to do reverse pyramid
training. Essentially, what this means is you're doing your heaviest set first. So I'll
do a couple reps of lighter weights just to kind of get my body used to the type of weight
lifting I'm doing. At the time, get my body ready and then go straight to the heaviest
set. So, if it's bench press go straight to my heaviest set and I'll do about six reps
there. And then from there, I'll lighten the weight a little bit do about eight reps and
then go and lighten the weight even further. And do 10 reps. But when you do reverse pyramid
training it allows you to go right to your heaviest set. So you have a lot of strength
to lift the most weight that you're capable of. You do that heavy set first and then go
from there. And so I always do reverse pyramid training and it works really well for me.
So these are some of the ways that you can really effectively go and build muscle. I
also recommend that you do intermittent fasting. If you're not familiar with that, I'll put
a link right up here to a video I did that gives you a complete guide to intermittent
fasting. When you're doing intermittent fasting, it allows you to preserve muscle during that
fasting time. But also help you go and burn fat. So, if you're someone who's trying to
come in at a calorie surplus to gain muscle and then you're going and trying to cut fat
at the same time, intermittent fasting is real powerful for that. So implement these
methods right here.
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put it in the comment section down here below. Also be sure to subscribe to my channel and
check out my other videos on how you can improve your health. I'll see you in the next video