4 KEYS To Building Muscle

This video is a recording of a talk Coach Joe gave at our most recent grading day on how to put on muscle.

[@glutenbeal1]

This is excellent for these lads. Wish we had this advice when we were kids

[@leaguefitacademy]

That’s the aim, to give others what I wish we had at that age 👍

[@trentonmaurer5262]

straight to the point advice.

[@AndyRigs2378]

This is incredible. Turning them into fine tuned machines from young.

[@msvarr]

So relatable when he goes to write exhaustion and stops halfway and pulls his phone out and the trainer says “yeah that’s why I wasn’t writing” 😂

[@AD-jc9sj]

This is honestly the best video on KZbin. I’ve watched the net on gaining size and this is the clearest and so simple. Well done

[@zakaryquak]

Im a body builder in nz! Kids are very lucky to have this straight shooter at a young age! Very well presented!

[@Sisu2280]

@@zakaryquak they need advice on PEDs bro... Kids banging A gram of test to get swol

[@Sisu2280]

I don't mean these kids... I mean in general

[@kennethbarrington5773]

I like the way Kai green explained hypertrophy it’s pretty simple.. keep the muscle under tension and we want a contraction followed by a stretch and it’s all under tension and a compete range of motion. Then it’s protein, sleep and fasted cardio for striping fat. It’s not that hard.

[@CursedWheelieBin]

You’re supposed to like how it sounds because it sounds too good to be true. Here we have a coach telling you what works and you wanna pretend that a roided up Kai Greene’s regimen is more appropriate to you. Oversimplifications like what you quoted can be motivating at first (hey it’s Kai Greene) but they can lead people to beat their head against a wall when they don’t get the results they want, no matter how much they try to pattern their persona off a Kai Greene documentary. What am I referring to, you ask? Ok. Fasted cardio has been debunked time and time again. It was a fad. No it’s not a TOTAL waste of time but there’s no specific advantage to fasted cardio for fat loss over just putting yourself into a caloric deficit with caloric restriction or even just sleeping. Caloric balance is what matters and that’s one of the 4 points of this video. It’s right there on the board. There’s not a “you need to starve yourself and do cardio” point on the board. You expend most of your daily calories resting than you do in the gym anyway, but that’s a whole different topic. James Smith’s KZbin channel has a very good analogy about fat loss that I think would really open your eyes to the truth. Btw I’m not claiming fasted cardio is pointless but it’s hugely overrated as a fat loss tool. Save that energy for lifting weights, or going about your daily life. Cardio is healthy for your heart, lungs, etc. Fat also doesn’t get “stripped” either. It leaves your body in the form of CO2, very very slowly when you’re in a calorie deficit. Slowly and steadily. Breath by breath. Fat does not get “burned” in a flurry of activity like many scammers out there like to pretend

[@Mr_Travel_88]

Amazing advice, they so lucky to get it at this age. Wonderful stuff

[@deandremccoy6503]

Thanks for going straight to the point.

[@leaguefitacademy]

Thank you!

[@Kobinals]

This makes a lot of sense

[@gprider1525]

Keep it simple kids, this is basically it

[@Seeking-Something]

Great advice for these kids. I remember being 16 having no idea about the gym and hearing so much of what I now know is misinformation

[@leaguefitacademy]

Thank you! Same, that’s why we built this place

[@joshhollywood]

Coach googling how to spell Proteins is the highlight here

[@plausibledeniability2941]

Had to leave a like. concise, understandable, no nonsense advice. Great job 👍🏻

[@JoaoPLoureiro]

You need to put 5 keys, theres one very important missing, quality of sleep / Rest days. Without proper rest you can do all of that you wont grow as you think. The rest is on the money! :D

[@leaguefitacademy]

Goes without saying! Biggest issue they have with sleep is staying up too long in their phones which is why we check their phones every time they come into the gym.

[@Sisu2280]

I love the guy writing on the board, googled how to spell exhaustion 😉

[@EMC2-z1v]

Poor guy 😅😅

[@Dad-Gad]

So did you .

[@adamlancaster183]

This should be taught in every school in the world

[@leaguefitacademy]

Appreciate it

[@zainmoideen7610]

I wish someone told me all of this 25yrs ago.

[@TheBackyardProgram]

🌕Sunlight is a game changer

[@jagadishprasad6618]

This what every one is expecting..the real thing.

[@georgesparrow100]

Very good video! I wish I had this when i started training

[@leaguefitacademy]

You and me both!

[@TrillxNz]

Spot on advice 👌

[@leaguefitacademy]

Appreciate it

[@HASSAN-51214-b]

This is the best information out there even better than the bodybuilding community 🎉

[@leaguefitacademy]

Appreciate it

[@Stama351]

Top vlog 👍🏻🏆

[@KasperK-su9oz]

11.000 calories a day sounds absolutely insane, expensive and exhausting. I count my stars that my current maintance level is at 2100. Bless those genetics. Very informative video btw. Loved the part about every time you go to the gym, check your log and then beat it. It gets fun if you make a game out of it, your own little contest. This advice can be followed by anyone regardless of being for sports purpose or bodybuilding. Same principle.

[@leaguefitacademy]

True. Yep, those few boys on that many calories hate food. But it only lasts a few years in their teens. The same player who gained on 11k calories now gains on 5000 and he’s 21, k so it slows right down.

[@KasperK-su9oz]

@@leaguefitacademy Understandable. I would hate food too on 11k kcal. Many of us are not foodies and even for foodies it's mostly the sweets, chips and fast food they indulge anyway. Ah, of course, I'm a 35 year old geezer. I bet my maintance level was higher too in my teens playing football/soccer. Now I just love going to the gym and learning from others doing the same and that have mastered the same. Subscribed and liked. Keep it up.

[@isthi000ify]

The coach everyone needs Zero breaks all gas!

[@leaguefitacademy]

Thanks mate, appreciate it

[@crazyb2k]

This is GOLD

[@leaguefitacademy]

Appreciate it

[@yoboiskinnyp9026]

Which I had this lecture when I was younger

[@fitarvindtw]

Great Video coach 👍 I just want to add REST (good night sleep)

[@RobertK-d6z]

And also a jab to help recover

[@fitarvindtw]

@@RobertK-d6z I think at that age (youth), recovery is naturally quite good given diet and rest is good enough

[@MegaSlacker123]

Sleep/rest is important too

[@maidenseddie1701]

A great video cutting the fat and giving us the meat.

[@graemetritton9154]

Yes it makes sense

[@Rakjkd]

Very informative video

[@leaguefitacademy]

Glad you liked it

[@CMAN_]

best advice

[@petejackson3729]

Overall great advice, although volume is more practically defined and calculated as number of sets per muscle group per week. As opposed to total tonnage as suggested here with reps x sets x load. This is due to the fact that sets of 5 produce the same muscle gains as sets of 30 as long as intensity and volume ( sets/muscle/week) are the same. Despite having vastly different tonnages as described in this video.

[@ListP2]

Going to failure on every set isn’t good and can be contradicting to growth due to recovery. Does coach know about RIR?

[@CursedWheelieBin]

Regarding volume: What about when piling on more and more sets, reps, and weight stops working because your body adapts and says “nah” ? It just doesn’t seem plausible that every single exercise we perform will endlessly level up. Must volume increase each and every single workout, in perpetuity?

[@leaguefitacademy]

Once you adapt to the current volume yes you must progressively overload the muscle. Someone that may simply be you get an extra rep out every second or 3rd workout. It could with the use of micro plates (.25kg or .5kg) but for you to keep improving you have to force the body to adapt to something new. Although most people don’t get to that point, and if they do, then they tend to just maintain what they’ve built and there’s nothing wrong with that!

[@Dizzy_N]

What if i keep the same calorie count with a 300g surplus + creatine? Im 54 kg and 36. My Dr said I can go up to 65 for my BMI. im happy to be strong and functional. Im not trying to be a mass monster.

[@tomlewis8522]

You ain’t guna be a mass monster at 65kg 😂

[@Dizzy_N]

@@tomlewis8522 Ha ha ha! Im not lookin for any new symptoms. I just want to achieve the health benefits of havin the correct lean mass. Blood sugar regulation, posture and strength. Guys get carried away. Im 1.65 cm height.

[@deemcclelland4222]

65kg I bunch that plus the bar

[@degol5692]

@@deemcclelland4222 Lame. That's my max deadlift.

[@teariki-barefist2932]

Powerlfting and protein.

[@jamesmuthiani5680]

Coach struggling with that spelling 💀

[@leaguefitacademy]

@@jamesmuthiani5680 thank god for spellcheck.

[@johnm8237]

I loved it 😂

[@JavIs1]

What app do you use?

[@Wishitwasnttrue.]

I could have used this knowledge when I was 75 kg playing in QLD fogs when I was 19years old 😞

[@leaguefitacademy]

I feel the same way. That’s why I started the academy, to give young players what I wished I had when I was that age.

[@Wishitwasnttrue.]

@@leaguefitacademy I came across your video last night and thought it was amazing, keep up the great work. Hopefully the lads take on board your knowledge and it helps them out, not only for their footy life but for a healthy lifestyle in general 👍

[@ph111hud0]

I have a question, 8:15, you mention failing 1 rep before or 1 rep after the set amount of reps. However is I do say 4 sets on dumbell shoulder press for example, I would use 37.5kg, the fist set I can squeeze 10 reps, the second set I can squeeze maybe another 10, 3rd set I am struggling to reach the 10 reps but do maybe 8 reps, and the last set I fail on the 7th rep, so I drop the weight to 32.5kg immediately and continue straight away by squeezing another 3 or 4 reps out. Would this be considered what you are talking about or can you give me some guidance on this... as if I tried to lift say the 40kg and do my sets of 10, I would only do 1 good set before starting to fail on my other sets and this would then run into muscle endurance rather than attempting to actually go to technical failure. Can you clear this up for me please.

[@CaneSugarCane]

Can you simplify your question?

[@ph111hud0]

@@CaneSugarCane no, if you csnt understand the question then you definately must not do any training, so why ask.

[@CaneSugarCane]

@@ph111hud0 maybe that’s why the guy running this channel hasn’t answered you either 🫡

[@ph111hud0]

@@CaneSugarCane true, or maybe he's just earning money through chatting bullsh1t.

[@CaneSugarCane]

@@ph111hud0 It's really hard to follow what you're asking. No need to insult the channel.

[@michaelbradley8538]

Great video coach .. Hope you do more of these sort of videos........ Quick question, see for compound movements should i be doing low reps with heavy weights ?.. Im not worried about strength tho , i just want to be bigger ?

[@leaguefitacademy]

Thanks mate, no, if your not looking particularly for strength somewhere in the 8-12 range is good 👍

[@RobertK-d6z]

Train to technical failure and then don't train to failure so what is it to be

[@captaindusk8097]

dont know why you asume every session you feel like 10/10. One day I can bench 70kg comfortably, next session i struggle with 65 🤷‍♂️ Its like a never ending cycle, cant add more weight

[@Captain.Crispy]

Does that make sense?

[@MrBestofGaming]

How much weight do I gain a week or month though?

[@leaguefitacademy]

That’s different for every individual. Age, sex, total training volume and your actual ‘training age’ all factor in. As a VERY general rule of thumb your calorie surplus should have the scales moving between 200-400g per week.

[@Liam-uk1qq]

Does that make sense

[@leaguefitacademy]

😉

[@marcomiguel311]

9-10k calories a day is insane. Dude will spend most of his day eating lol

[@leaguefitacademy]

He does, and complains about too, but hey it works!

[@Greg-il3lq]

And develop a big pot belly too.

[@leaguefitacademy]

@@Greg-il3lq actually no, he is currently sub 10%.

[@Thomas-ts7xt]

Hard to believe, the biggest bodybuilders eat around 7-8k

[@everready800]

Are people still struggling with this question in 2024??? Progressive Overload, Eat Big, Be consistent! THE END.

[@leaguefitacademy]

You hit the nail on head. But people being people don’t need to be told as much as they need to be reminded.

[@Filipp81]

How do you spell that lol

[@powskier]

If you are training for a sport, why wouldn't you want to train primarily for strength instead of size? You will still grow training for strength.

[@leaguefitacademy]

Of course there’s a time and a place for direct strength work, but this talk was about hypertrophy 👍

[@grower-pq8ji]

Exactly ​@@leaguefitacademy

[@kenoats5501]

What about rest

[@leaguefitacademy]

In 20 years of training people have probably only had maybe 1 or 2 people who didn’t rest enough. The vast majority of people don’t do enough, not the other way around. Although I will add a lot of people now take their phones to bed and even though they are ‘in bed’ for 8 hours they are only getting 6.5 hours sleep. That’s increasingly becoming an issue.

[@kenoats5501]

@@leaguefitacademy thanks for the reply.

[@Jon-x4f]

Testosterone and deca will sort this issue out

[@MikeyD1991]

Or check out mike mentzer 💪

[@ClarkKent71]

In order to build size over a long period of time you don't have to train to failure on every set. That's an old way of thinking.

[@Dad-Gad]

Nonsense

[@ClarkKent71]

@@Dad-Gad Every scientific study on hypertrophy agrees with me. Please prove me wrong. I'll wait.

[@DuwayneBoss]

Technical failure. As in could do 15 pull ups but the last 5 are trash. So u do 10

[@ClarkKent71]

@@DuwayneBoss You don't even have to train to technical failure every set.

[@kenoats5501]

Protienes

[@RobertK-d6z]

Food supplements rest weights 4 important no need to explain common sense aswell

[@michaelwatts1186]

Kid is eating 8k calories? There is something wrong. No human should be eating that much daily to put on muscle. Most likely is kid is eating inefficient types of calories or has a parasite. Coach didnt even talk about frequency or macro/micro nutrients. Vitamin and minerals is one of the biggest factors in putting on muscle

[@michaelwatts1186]

Also. Need to be sure the boys don't overtrain and risk injury. Athletes tend to do too much because they are not efficient with training and don't recover well.

[@wilko5283]

Missing a couple of key points, rest and hydration. Can do all in the video but without those to you wont progress.

[@leaguefitacademy]

Yes they are also very important

[@solb101]

Eating fatty meat would be a lot easier than stuffing your colon with spaghetti bolognese.

[@nwcigotbetter2001]

You guys forgot testosterone.

[@notorious.nip.888]

Myfitnesspal is $130 a year where do these young school kids come up with that sort of money for it

[@leaguefitacademy]

There’s a free version that they all use. Just means you have move the macro percentages by 5% increments

[@notorious.nip.888]

@@leaguefitacademy ok cool

[@thebro_chur]

$130 a year is only $10.80 a month. What do you mean where do they get that money from lol. Clean the toilet for $2.50 a week

[@leaguefitacademy]

@@thebro_chur that’s right no excuses!

[@Carl-Johnson72]

They forgot testosterone

[@leaguefitacademy]

Teenage boys bodies are full of it

[@Carl-Johnson72]

@@leaguefitacademy not anymore testosterone levels have dropped by 50% since the 1950s

[@Boggle5]

Don’t footy players just take roids?

[@leaguefitacademy]

‘Roids’ are banned. Not saying that there aren’t any players trying to cheat the system, but performance enhancing drugs are banned.

[@Boggle5]

@@leaguefitacademy good to know! Thnx

[@M.H.N_]

Poor Coach had one job

[@timwannell6477]

Hmmmm calorie counting for kids. I don’t agree. It breeds obsession. Very very bad

[@freakybeaky1]

When one goes for trials, they guide one into testing and one’s buddy turns and says ‘I’m not passing this.’ Apparently young players could get away by stopping once through…. benefits for a long time afterwards.

[@stephendendy8376]

Lift eat jab sleep. Don’t over complicate

[@KevinFuentes-n8e]

and cardio bro trust, no mattter how much hours u lift a day n hours u sleep, lifting at most mf burns only 300 calories and with a surplus of 300 to mofos adding 500+ weekly, the calories fr gon add up into ur potbelly