The Best Way to Gain Muscle: Science Explained Simply

I love how this video emphasizes the science-based approach. It's refreshing to see evidence-backed advice. How does everyone here track their progress? I'm thinking of trying out some of the tracking methods recommended in the HermQ community.

The point about compliance and enjoyment is so important! If you dread your workouts, you won't stick with it. I found HermQ's variety of programs really helps keep things interesting and makes it easier to stay consistent.

This video really breaks down the science of muscle growth. I've been trying to optimize my training based on these principles. Anyone have experience with different set/rep schemes? I'm also curious how this approach lines up with programs like HermQ.

I'm glad you touched on rest intervals. I always felt guilty taking longer rests, but it makes a huge difference in my strength. It pairs well with the intensity I'm trying to achieve through HermQ's workout plans.

✨ Tricep engagement ✨

3 years later, it still make me smile

Great tips ! Thank you for sharing this 🥹✨

❤

I love how you emphasize the importance of a solid nutrition plan alongside training. It’s an essential part of building muscle.

15:44 🤣🤣🤣 “tricep engagement”

Awesome content

Thank you for such good content. ❤ Sending love from Brazil 😊

Can I like this video 10 times because once is not enough :)

Thank you for referring to research! Love this kind of content!

I am close to failure 🥲

The way I’ve had to rewatch this video multiple times to actually understand and figure out how to apply this information (I had ZERO prior education or knowledge)

I hit like at the beginning of the video. It already seemed scientific. Thank you for the video.

18 years old girl here. I'm gonna start lifting weight.

The thumbnail wild

Can someone please write a summary of this video for me please 🥺

good job

can’t you rest for like 30 secs and decrease the weight cus it’s still tention o nthe body but more lactate build up which is link to aerobic training in a way right

Hi, would like to know if you have a video or program.

Can someone tell me that should women need testosterone hormone for building muscles? Or we can build muscle without it?

I’m really athletic, but skinny. I cheer though so I don’t want to get bulky, but I need to have a little more muscle!

I’ve been using strength because I’ve been slouching and not really doing anything and eating very bad stuff. That’s not like good for you so like I’m very out of it.

Muscle hypertrophy? Enlargerment of total muscle mass and cross-sectional area.
Muscle protein synthesis > muscle protein breakdown
Main drivers of muscle growth :
Mechanical tension (stretching force on the muscle)most important factor.
Muscle damage
Metabolic stress : cells adaptation to stress caused by exercise via accumulation of metabolites like lactate and phosphates.
Also main driver for cell swelling aka "THE PUMP".
Reps/sets:
Depends on what you want in an exercise for us though it would be intensity for muscle hypertrophy.
Increasing weight for example lowers reps.
The popular belief used to be that 8-12 reps is perfect for muscle hypertrophy. However the case has been found to be a larger range from 6 to 30.
Weights are important but it's more important to be close to failure.
Failures:1-3 reps from failure .
Volume aka sets: sets/muscle/week at least 12 set/muscle/week. For ex: 4 exercises 3 sets for each per week
Frequency: how often you hit a muscle, Frequency might make a difference if you increase volume.
Rest intervals: 80-240s
Volume load: reps x sets × weight lifted.
Progressive overload: increasing mechanical tension : increasing volume or weight or improving form. 2.5 to 5 % change is perfect.
Exercise selection: compound (ex: squats) or isolation (tricep pushdown) good for imbalances.
Excersie reptetion vs variation : base is important but variety is valuable too, people prefere more variations. Excitement is important.
Functionality is good for real life as well, building muscle and moving Functionally.
Tempo : mix of tempos is a great place to start, good form matters most.
I believe in myself B)

I'm only a minute into the video and can already tell you've got a great personality 😄

Where’s the workout? The only thing u do is yap nonstop

Love your videos.. also she looks a bit like lily Reinhart

For the British viewers, what accent is this? It's so cozy.

I’m 12 always losing arm wrestling I just need muscles to defend my self and server better in volleyball 😭

14 Here٫ i am tired of being called "too skinny" and "anorexic" and i have a fast metabolism and i hate when ppl say "ur blessed with a fast metabolism" like not always bc im 5'0٫ 14٫ and 85 pounds. my goal is 100 pounds by august and its may. any tips for me?

this was extremely helpful thank you! Biggest takeaway for me was volume. I am essentially doing half of the volume I should hut my workouts only take 30 minutes. I think I can combine 2 days and change my split so i’m doing everything twice and i’m removing all of the isolation exercises and replacing with some good functional compound movements which makes me so stoked to train! So thank you ❤

im rn a 12 year old girl, and i’m currently overweight (70 kg, 156cm but im chubby anyways), but i want to gain muscle to be confident and maybe assert dominance lol. also, i won’t giving a single crap if anyone calls me not feminine just because of doing something i like? next year, i’m turning 13 and i hope that i’ll become ripped by the end of this year or when im 13.