Find out how to build muscle fast with these 4 muscle-building tips!
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0:00 Introduction: How to speed up muscle growth
0:57 How much protein is needed to build muscle?
2:40 Four ways to speed up muscle growth
5:43 Intermittent fasting for muscle growth
7:37 Watch my other videos for more muscle-building tips!
In this video, I’m going to tell you how to build more muscle with four easy tips! The purpose of skeletal muscle is to create movement and healthy posture. Muscle is also very important for your metabolism.
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.
1. Creatine
Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts.
2. Cold therapy
Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories!
Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation.
3. Intermittent fasting
Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake—and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle.
4. Arginine
Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out.
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Try these muscle-building tips to help boost muscle growth. I’ll see you in the next video.
55 responses to “4 Surprising Ways to Speed up Muscle Growth”
Dr berg the 🐐
First 💪
Facts!!!
@@FrancescoIannottaYT🙄🤢 SO? Also…. u were NOT 1st
@@FrancescoIannottaYTyour a DONKEY…. sooooo 😂
I appreciate your kind words.
1. High intensity exercise
2. Quality protein intake
3. Creatine supplementation
4. Cold therapy
5. Adequate recovery
Yep, I agree on taking out the intermittent fasting of the list as well.
Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day.
Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
taurine-beta alainine-carbs as well-adaptogens
6. Juice up !@@Crimin4L
I would take cold therapy off this list. If it worked Wim Hof would be ripped and he is the complete opposite. I’ve checked my test levels before, during and after long periods of daily cold exposure and had zero change
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
I swear Dr Berg is reading my mind with his perfectly timed videos.
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it’s happened so many times now that I’m positive he’s listening to us 😂
Happy that you found it useful!
@@DrbergOK so
when I train let’s say push ups and I did 1 today cz that’s my limits after 2 day I can do 2 or 3 that’s because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn’t eat protein and I see after month some more muscles that wasn’t there befor one month without protein and I know what food have protein
You know so can you explain that
Same, I was just searching for ways to train without affecting arthritis and joints for my mum
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don’t eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
Really needed this.
Thank you kindly Dr Berg 😊
Very glad to be of help.
Amazing video, Dr Berg. Great explanation. Thank you ❤😊
Thank you kindly. I’m glad you liked this post.
Great explanation, Dr Berg. Thanks for your helpful advice 🙏🏻
Thanks. Happy that you found it useful!
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20’s and wearing shorts that I haven’t been able to wear in over 25 years……and why do I still have shorts from that long ago anyway??? 😁
At 53 you already consider yourself a old man. I’m 61 and I don’t consider myself a old man hell no. 🙂
@@BainsPummy Well…..let’s just say I USED to consider 53 old…..but sorry….61 is old for sure! Lol
Keep them and wear with pride!
@@shawnlewis1918 Well that’s your opinion, not me I can do and doing it whatsever a 20 year old can do. I’m sure proud of myself.Attitude matters
😂
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I’m 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don’t “lift weights.”
55 & my arms never looked better…lifting weights is not my thing but yoga, running, walks & good food work wonders.
Don’t forget fasting induces your body to generate HGH high growth hormones
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
I think the issue for most would be that if you’re talking about like a 1-2 day fast or longer … Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels.
Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@@rotcaka I’m extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I’m 5’2″ and 105 lbs. In my experience it’s a myth that prolonged fasting doesn’t build muscle, or at least the recovery phase of fasting.
Low reps. 5-7 reps to isometric or negative failure. Don’t just hit positive failure which isn’t enough. (Forced negative or loaded weight negatives are best.) High protein high good fats. Rest. Each body party once per week. Most people do light weights and try to hit each body part multiple times a week. (Growth is slow and gains stop after about 8 months to a year.)
LOW REPS- lots of rest between sets.
Lots of recovery between each body part trained.
This advice is the opposite of what people want to hear.
After 26 years personal training and writing a book on the topic of negative reps – the tips I listed will ensure continued muscle growth beyond what you’ll ever thought possible.
What’s negative failure
Negative failure = success ?🤔
All good, but gymnasts train everyday pretty much. If your body builds a tolerance, follow it. Listen to body but yeah, it’s all good advice.
Well, intense negative training requires a good amount of carbs or gains are virtually impossible, esp post work out.
Mike mentzer was all about this training routine. So ahead of his time.
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
Yeah, but no one even mention water.
thank you dr.
So weird, this is my first day back to the gym in 8 months and I get this video in my feed. Great tips and motivation! Thank you!
best timing thanks Eric
You are welcome!
Thank you so much Dr.
Any video on having a good breath. Please and thank you ❤❤😊😊. Appreciation
Excellent, informative, and educating video on overall muscle growth and building!
Thanks a million;
Dr. Berg!
❤ Thank you so much Doctor Berg 🙏
Great topic.. thank you
Very informative in a short video, some of these facts are tried and tested!
Yea dr b more on muscle growth deep dive etc, I know u have a lot of videos already but keep them coming thank u!!