4 Surprising Ways to Speed up Muscle Growth

00:07:51
https://www.youtube.com/watch?v=cPDHHIgcwlU

摘要

TLDRThe video explains four ways to speed up muscle growth, focusing on skeletal muscles, which are crucial for movement, posture, metabolism, and lymphatic support. The well-known methods include high-intensity exercise and protein intake, particularly animal protein, with a recommended protein intake of between 0.8 to 1.5 grams per kilogram of lean body mass. Calculations should be based on lean body mass rather than total body weight. Surprising methods include creatine supplementation, which supports high-intensity exercise, cold therapy that burns fat and stimulates muscle gene expression, intermittent fasting enhancing growth hormone and insulin sensitivity, and arginine supplementation, which boosts growth hormone levels. Cold therapy initially reduces muscle but aids recovery and growth eventually. Intermittent fasting should be approached with caution by those in poor health. Arginine supplements should be taken on an empty stomach before workouts for maximum effect.

心得

  • 💪 Increase muscle mass for better metabolism and lymphatic system support.
  • 🏋️ High-intensity exercise and protein are key to muscle growth.
  • 🍖 Animal protein is the best source for muscle growth, like steak and eggs.
  • 💊 Creatine supplements support high-intensity workouts, speeding up muscle growth.
  • 🚿 Cold therapy aids muscle growth by burning fat and boosting gene expression.
  • ⏳ Intermittent fasting enhances hormone levels aiding in muscle growth.
  • 💊 Arginine enhances growth hormone, supporting muscle development.
  • 📉 Initial muscle reduction in cold therapy can lead to greater growth in recovery.
  • 🤔 Consider protein needs based on age, activity, and digestive strength.
  • 🔄 Balance fasting and exercise for best results.

时间轴

  • 00:00:00 - 00:07:51

    The speaker begins by discussing the importance of muscle for movement, posture, metabolism, and the lymphatic system. They mention that high-intensity exercise and protein consumption are conventional ways to increase muscle growth, emphasizing the need for animal protein like steak and eggs. Protein intake should be calculated based on lean body mass. The speaker suggests a protein intake range of 0.8 to 1.5 grams per kilogram of lean body mass, discussing variations based on age, activity level, and digestive health. They hint at surprising methods for muscle growth that will be discussed next.

思维导图

视频问答

  • Why are skeletal muscles important?

    Skeletal muscles create movement, help with posture, metabolism, and support in pumping the lymphatic system.

  • What is the recommended protein intake for muscle growth?

    The recommended protein intake is between 0.8 to 1.5 grams per kilogram of lean body mass.

  • What role does creatine play in muscle growth?

    Creatine acts as an energy buffer, allowing high-intensity short-duration workouts which aid in muscle growth.

  • How does cold therapy aid muscle growth?

    Cold therapy burns fat, stimulates muscle gene expression, increases protein production, and reduces inflammation.

  • Can intermittent fasting promote muscle growth?

    Intermittent fasting can promote muscle growth by stimulating growth hormone and improving insulin sensitivity.

  • What is the effect of arginine on muscle growth?

    Arginine enhances growth hormone by inhibiting somatostatin and can significantly aid muscle growth.

  • Is high protein intake beneficial for older individuals?

    Older individuals might require protein intake on the lower end of the spectrum due to weaker digestive systems.

  • Do cold therapies reduce muscles?

    Cold therapies might initially shrink muscles but increase muscle size during the recovery phase.

  • What is intermittent fasting's impact on insulin?

    Intermittent fasting makes insulin more sensitive, thereby aiding muscle growth by fixing insulin resistance.

  • Who should avoid intermittent fasting?

    Individuals who are sick or have poor health should avoid intermittent fasting initially as it can be stressful on the body.

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  • 00:00:00
    let's talk about the four ways to speed
  • 00:00:02
    up the growth of muscle now you have
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    about 650 muscles in your body and I'm
  • 00:00:07
    talking mainly the skeletal muscles not
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    into the other muscles but the purpose
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    of muscle is to create movement to help
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    you with posture to help you even with
  • 00:00:16
    your metabolism if you don't have enough
  • 00:00:18
    muscle mass let's say you're you're
  • 00:00:20
    getting older and you lose your muscle
  • 00:00:22
    you lose your metabolism too so you have
  • 00:00:25
    a lot of mitochondria that helps you
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    burn fat in your muscle and then also
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    muscle helps uh pump the lymphatic
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    system and so if you don't move a lot
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    you're not going to pump your lymp
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    through your body now there are two not
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    surprising ways to increase muscle
  • 00:00:39
    growth you already know this
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    high-intensity exercise and the
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    consumption of protein you're not going
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    to grow muscles on a vegan burger okay
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    or a plant-based Burger it's not going
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    to happen you need the best source of
  • 00:00:52
    protein and that would be animal protein
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    steak and eggs are at the top of the
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    list now how much protein you need
  • 00:01:00
    anywhere between 8 to
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    1.5 g of protein per kilogram of weight
  • 00:01:08
    now what I mean by kilogram of weight
  • 00:01:09
    I'm talking about of your kilogram of
  • 00:01:12
    lean body muscle weight so if you're a
  • 00:01:16
    really big person and you have a lot of
  • 00:01:18
    fat you got to do this calculation on
  • 00:01:20
    your lean body mass and I will put a
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    link down below to kind of help you
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    figure out that calculation now if
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    you're not into kilograms you're into
  • 00:01:28
    more pounds there's a different formula
  • 00:01:30
    for that I'm going to put that down
  • 00:01:31
    below when you're talking about grams of
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    protein we're not talking about the
  • 00:01:36
    actual weight of a steak for example
  • 00:01:39
    we're talking about the protein in that
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    steak let's say for
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    example if we talk about pounds right
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    and you weigh about 185 pounds and
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    that's how much lean body mass you have
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    that would come out to about 84 kg okay
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    if we do the calculation on8 G I would
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    just times that time 84 and that comes
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    out to 67 G and then if we look at the
  • 00:02:07
    high range 1.5 G and we do that
  • 00:02:09
    calculation we're talking between 67 g
  • 00:02:12
    of protein to 126 g of protein so what
  • 00:02:16
    would determine if you're on the low end
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    or the high end your age how active you
  • 00:02:21
    are how much exercise you do and the
  • 00:02:24
    strength of your digestive system like
  • 00:02:26
    if you're 95 years old you're probably
  • 00:02:27
    not going to do the top highest amount
  • 00:02:30
    of protein versus if you were an athlete
  • 00:02:32
    at 20 years old and some people might
  • 00:02:34
    even need to go up to 2 gam of protein
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    per kilogram of lean body mass now let's
  • 00:02:40
    get into the surprising things that can
  • 00:02:42
    increase the speed of muscle growth
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    first thing on the list is creatine
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    right and by the way creatine is in
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    Foods especially meat but if we want to
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    speed up the growth of muscle we want to
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    take it as a supplement it's not
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    necessarily creating muscle
  • 00:03:00
    itself but indirectly it is because
  • 00:03:04
    creatin is kind of like a a buffer or a
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    substitute for energy especially the
  • 00:03:10
    initial high-intensity exercise with
  • 00:03:13
    short duration even before glucose is
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    made you use a type of creatin and
  • 00:03:19
    that's used as energy to allow you to
  • 00:03:22
    recycle or recover this ATP and what's
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    unique about that is when you exercise
  • 00:03:27
    high intensity short duration
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    that is what increases the muscle growth
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    and so creatin allows you to do that if
  • 00:03:35
    you don't have enough creatin you're not
  • 00:03:37
    going to have the energy to work out
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    like that number one and the energy
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    that's supplying the system actually can
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    help you grow this muscle it allows you
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    to do more work I mean if you're going
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    to go work out and build muscles and
  • 00:03:49
    you're tired and you don't have enough
  • 00:03:51
    energy it's probably not going to happen
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    now as far as how much creatine you need
  • 00:03:56
    if you're really serious about building
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    muscles I would use 20 G for about 5
  • 00:04:01
    days and then go down to like a
  • 00:04:03
    maintenance dosage of 3 gram for the
  • 00:04:07
    rest of the month and then you would
  • 00:04:09
    cycle to a higher amount 20 grams for 5
  • 00:04:12
    days and then cycle back to your smaller
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    maintenance amount number two cold
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    therapy now you can do cold showers cold
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    immersion cryotherapy there's a lot of
  • 00:04:24
    different versions of this when you're
  • 00:04:25
    in the cold the body has to do something
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    very very unique it has to maintain the
  • 00:04:31
    core temperature so it has to generate a
  • 00:04:35
    tremendous amount of energy to do that
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    so to do that you're going to generate
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    this type of brown fat which then will
  • 00:04:42
    stimulate the white fat and you're going
  • 00:04:44
    to burn a lot of calories and so the
  • 00:04:46
    combination of burning more calories
  • 00:04:48
    burning more fat and the coal therapy
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    both in rats and humans increases the
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    expression of the muscle Gene
  • 00:05:00
    okay certain genes in your muscles that
  • 00:05:02
    help the growth of muscle as well as
  • 00:05:05
    something called the RNA which is kind
  • 00:05:07
    of like the the protein factory that
  • 00:05:10
    makes different proteins cold therapy
  • 00:05:14
    increases that coal therapy also
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    decreases inflammation now you may have
  • 00:05:19
    heard um studies that show that coal
  • 00:05:21
    therapy actually does not increase your
  • 00:05:25
    muscle okay it actually will shrink your
  • 00:05:28
    muscles that is true
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    initially but in the recovery phase it
  • 00:05:32
    will increase the muscle size it's kind
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    of like any type of stress you can
  • 00:05:36
    overdo it we want intermittent type
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    stress to the body to create some cool
  • 00:05:42
    changes all right number three
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    intermittent fasting there's one school
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    of thought that if you're not eating
  • 00:05:48
    your muscles are going to waste away but
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    what happens when you do intermittent
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    fasting you stimulate growth hormone you
  • 00:05:54
    stimulate all sorts of things that
  • 00:05:56
    indirectly can potentially increase
  • 00:05:59
    muscle through the hormone growth
  • 00:06:01
    hormone here's the Catch 22 you're
  • 00:06:04
    probably not going to grow any muscles
  • 00:06:06
    if you're doing any type of prolong
  • 00:06:08
    fasting I'm talking about just doing
  • 00:06:11
    intermittent fasting like two meals a
  • 00:06:13
    day not cutting your calories down just
  • 00:06:16
    not having the snacks because
  • 00:06:18
    intermittent fasting will also make
  • 00:06:20
    insulin more sensitive so by fixing
  • 00:06:22
    insulin resistance you can actually get
  • 00:06:25
    more insulin to the muscle because the
  • 00:06:27
    snacking just kills this whole process
  • 00:06:30
    here's another Catch
  • 00:06:32
    22 you got to be somewhat healthy to do
  • 00:06:36
    fasting I mean if you take a really sick
  • 00:06:39
    person and you start to put them on this
  • 00:06:41
    stress of fasting it might not be the
  • 00:06:44
    best thing to start them out on I'm
  • 00:06:47
    talking about a person who is not sickly
  • 00:06:50
    who has somewhat of a good health and
  • 00:06:53
    that can do this correctly and also
  • 00:06:55
    combine at the same time the exercise
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    because they have the energy to do it
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    number four arine and it can
  • 00:07:02
    significantly help you increase growth
  • 00:07:05
    hormone by inhibiting another hormone
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    called somatostatin so argine kind of
  • 00:07:10
    takes the breaks off of growth hormone
  • 00:07:13
    they've even given children that are a
  • 00:07:14
    bit shorter than they should be about
  • 00:07:16
    2.2 G of Arginine and notice that they
  • 00:07:20
    actually grew taller but arginine is
  • 00:07:22
    another surprising way to enhance the
  • 00:07:25
    growth of muscle but what you want to do
  • 00:07:27
    is you want to take a bit higher amounts
  • 00:07:28
    between three 3 to 6 G per day on an
  • 00:07:31
    empty stomach and I think the best time
  • 00:07:33
    to take it is about 30 minutes before
  • 00:07:35
    you work out now if you have not seen my
  • 00:07:38
    other powerful video to grow muscles I
  • 00:07:40
    put it right here check it out
标签
  • Muscle Growth
  • Creatine
  • Protein Intake
  • Cold Therapy
  • Intermittent Fasting
  • Arginine
  • Skeletal Muscles
  • Exercise
  • Metabolism
  • Lymphatic System