https://www.youtube.com/watch?v=1D5ITLlrlGM

The linked video is titled:

6 Principles of Muscle Building

Here are my notes:

• first, focus on getting strong before getting bigger
• the foundation is the big 5: squat, dead lift, pull ups, overhead press, and bench press
• strength is a prerequisite to size
• more weight
• more reps
• more sets
• focus on strength first, do not get distracted
• #2 use compound movements over single arm
• the heavier you can lift, the deeper
• #3 prioritize recovery
• muscles grow outside the gym
• sleep and nutrition
• kick ass for an hour a day, recover the rest of the time
• you need to be in a calorie surplus to put on muscle and get enough protein, fats
• focus on gaining about 2 pounds a month and focus on getting stronger
• #4focus on volume and intensity
• volume is weight * reps * sets
• #5 increase resistance
• if you are not lifting heavier weights consistently, you will not make gains
• #6 have regular deload weeks
• play the long game

Let’s figure it out!  The Fasting Motivation podcast is not medical advice.

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