5 Principles of Muscle Building

[@TimDEagle]

Principles: 1. Volume (reps and sets) 2. Intensity 3. Rest intervals 4. Tempo 5. Frequency

[@jorritkuperus]

+Public Subway lmao

[@elliot946]

Ya the kinda dude I would sit next to in class~

[@iwantlee9510]

No, that's wrong. The principles are: 1. High Volume (hit failure at 8-15 reps, do 3-5 sets) 2. Moderate intensity 3. Short rest intervals (60-90 sec) 4. Slow tempo/High T.U.T (3-0-3 tempo) 5. A frequency of 2 workouts per muscle group per week

[@xoniye3573]

@boss tum 15 reps is a good for beginners

[@xoniye3573]

@boss tum what? are you stupid beginners arent supposed to go right into growing they should start off with 15 reps 3 sets and practice nailing down their form properly before going into heavy intensity weights and lowering the reps. Dumb clown talkin about lifting lol

[@michaelgrindy6913]

My dads a bodybuilder and u really just describe in a proper way wat he says how to build muscle. Good Vid dude

[@jeffreybabino8161]

Wow your dad's a body builder man that's so cool

[@QuadraAce]

Half body split : Right arm , right leg , right latimus and right obliques on monday , left half on tuesday

[@altuber99_athlete]

xDD

[@shutdahellup69420]

dafuk XD

[@Internal0str]

has anyone actually tried just working out 1 side of their body for a long time? just to see what it would look like

[@MrFINGERLICIOUS]

jimmy bulmer arm wrestlers I suppose

[@viper818]

Never try this bro, unless you have muscle imbalance.

[@killamagnum9718]

lool am actually sitting here taking notes

[@MatthewPacheco]

+Killa Magnum lol

[@ernestorivera7284]

Lol same here Taking he notes down on my phone

[@INIEILILY]

Killa Magnum same haha

[@sunzaolive]

you are not alone. XD

[@shayden598]

im making a power point about bb for school, just sitting here and copying what he says^^

[@liquidtunes]

Can't express my gratitude enough to Elliot for making it all so clear and simple. Somebody give this guy a medal!

[@RobTi]

My second time watching this video. Truly informative, simplistic, no bs, straight to the point stuff. Probably the best video I've ever seen addressing the foundations of creating or executing muscle building routines.

[@fvillegas1987]

I like this guy man. Great advice through the video but that last part was deep and true. Great job Elliott!

[@fovargue30]

I've watched a lot of KZbin videos, read a lot of books and done a lot of research but this guys channel gives you some of the best in depth yet broken down and idiot proofed advise out there, almost everything is covered from weight gain/loss to general day to day wellness... bravo!

[@MadridForever100]

BEST KZbinR EVER DEFINITELY!

[@jnordman86]

Nice, you should repost this yearly as a back to basics reminder. It's easy get caught up in all this stuff.

[@GainaIytics]

I'm calling you sensei from now on

[@crazyhiphop4199]

The Answer sifu

[@cjzanders5430]

This was the most comprehensive yet rudimentary video about building muscle on KZbin. The terms were very clear.

[@kendo512]

The relationship between rest intervals and intensity isn't inverse, but that's just me being pedantic. Good tips, thanks.

[@thatsG100]

You re so dumb. He used 1RM as a measure of intensity . Next time pay attention dumb fuck

[@kendo512]

Thanks, reasonable person

[@shayden598]

lol^^

[@femie6464]

@@thatsG100 you're a fool

[@tokageroh1988]

This clarifies things in a spectacular way! Please, do a series of vieos like this about all that is needed for various kinds of training and diets, that'll be awesome!A clear starting point like this will help immensely!

[@jeremyholley1980]

Lots of good information, thank you sir.

[@tomdiggity]

Love it. Too many videos on fitness channels give a ton of vague information and present the ideas in an abstract way that leave you feeling like you kind of get it and then try to work that vague idea into your program, probably incorrectly. Simplifying how the information is related makes it far more useful. Only thing missing was the emphasis on performing the motions with good form.

[@kellyt5056]

thanks Elliott for all the great weight training advice you are the man

[@pyzik200]

How is there eight people that have disliked this? Thank you, Eliot. This helps a lot for a new guy like myself.

[@qxocheese3518]

Finally,now i can make my own program Thanks a lot

[@erikatorres1269]

Haha

[@danvancool]

The last point about attitude was the perfect finisher for the vid. That attitude carries over into how they preform and think about all other aspects of training.

[@d-c4918]

Yo Elliot, you got a new subscriber here.

[@427557]

Elliott's mindset is most of the time making up your own mind by giving general advice, which has been a great way of thinking for me, although making a video like this will clear up a lot of misconceptions for a lot of people. Great job!

[@jaaaan11]

+ 6th principle: EAT PROPERLY..!!!

[@kanashimiotokonoko978]

Eat big

[@elliot946]

7th Sleep and rest

[@slenjamiah]

Asad Almas eat big will get you fat if you are a natural

[@davidmeaker]

Elliott! This is the greatest video ever made on youtube. Great work. I like the clip mic.

[@benolakoca1229]

best video i ever seen

[@michaelh9251]

Your in the top 3 body building/strength training channel on KZbin hands down if not the best! Thanks Elliot keep the vids coming!

[@FoldingCrown]

Correct me if I'm wrong, but I think he meant there rest intervals and intensity are DIRECTLY proportional and not inversely. I probably just misinterpreted what he said.

[@shayden598]

you arent wrong sir

[@78Showboat]

Probably the most helpful video on this subject on KZbin. Clear, easy to understand and great for gym users of all levels. Good job!

[@SiddharthBhal]

Hypertrophy - f*ucking word

[@dr.kevinmoore8889]

Your last point is absolutely fantastic. I love your philosophy on training. Fundamentals, knowledge, focus.

[@Lucas13100]

"till you feel sick" "listen to your body" Urmmm....

[@Draker73]

I love that. He gives you the tools to get the job done but it's up to you to do it for yourself.

[@memikeify]

Thanks Elliot. Perfect. Articulate, no rabble babble.

[@MyHumanLife]

I love your stuff man. I just discovered you a couple days ago, and I love that you spend so much time just focusing on sound advice. Stuff like focusing on time under tension t build muscle instead of just piling on reps/weight is helpful.

[@Henry44266]

video starts at 1:40

[@boydiehall5634]

+Henry44266 hi, this is serious stuff man, so search around, it pays off in the long run.

[@soulshinobi]

This is exactly what the world needs more of, concise information on the underlying concepts; that's how real understanding is built!

[@FlowerBoyWorld]

Sometimes when he's in a good mood he does 12 reps with 120% of his on rep max …

[@larryl212]

Nice job... clear... concise... a case study of KZbin at its best. Thanks!

[@thumbliner]

If Obama goes to the gym for the next 10 years, he will look like Elliot. :P

[@BBE22OOOWH]

Sound advice that anyone should now. I love vids like this because people tend to go overboard with details and extra's while neglecting the basics.

[@seemlyme]

F- word 258000+ times Not right

[@thebestkidsbooks2395]

+seemlyme "If you get offended. It's your fault" - Elliot Hulse

[@renatonoecker9416]

+Enchante Chang (TheBestKidsBooks) *Best Muscle Building Foods: Eat These 7 Foods To Gain Muscle Mass Fast Read here now **BuildMuscleFoods.blogspot.com** !!!* >>> Hope help !!!!!

[@jlj2400]

Just wanted to say you give the greatest advice it's good to be reminded of the basic principles to build upon every so often. Thanks!!!

[@martinlovsin7265]

Proffesor Elliot, you are the best teacher and informer i have ever seen on youtube. Huge respetc.

[@MrPoffersher]

I'm always impressed when one of you guys come out and do a video with some super basic advice. It reminds me of when I first stared dicking around in the gym and had no idea what I was doing. Thumbs up for sure.

[@GOLDIE2717]

Awesome video! thanks for the key things you've mentioned. Glad to have came across this.

[@Hoooo33]

This video is so well put together. You are talking slowly and it's easy to follow.

[@DrummerBoyJason]

You could also break down a 2-day split into push/pull Sample: A Day (push): Squat, bench, overhead press, dips, lunge B Day (pull): Deadlift, pull-up, bent over row, 1-arm DB row, lat-pull I usually stick to something like this. The only thing I would suggest is drop the iso biceps work (very few guys need it) and only do triceps work if it becomes a sticking point in your bench press and dips. Heavy bench and rows hits tris/bis plenty. But the hell do I know, I'm just a dude who works out.

[@blackopsrsftw]

Great video, my dad is stubborn when it comes to old-school bodybuilding, when it comes to sets and reps, and how to work out, and i work out with them sometimes and he doesn't understand why i workout the way i do, i gotta show him this! Thanks Elliot!

[@briansuccar3655]

Best video yet! Explained so well with the new mic and new on screen texts

[@christopheradolphe]

Nothing better than getting back to the basics. Thank you Elliot !!

[@Danster547]

Elliott, you're voice is so much better now. Cool to hear. Literally.

[@k7david1]

Thank you! Great video. Love the way you talk. Little funny, obviously very intelligent. I'm a skinny guy trying to put on muscle and I will use this advice!!! Keep it up, please.

[@wornoxepicraft4807]

Thank you from Australia. I am new to body building. Cheers. All the best.

[@pantelis241]

Elliott you are so knowledgable professional and i respect you for that,keep doing what you do we will always love you.

[@chrisnewtownnsw]

This answer all my inner questions perfectly. You are a great teacher Elliot.

[@gee_]

Much needed 'back to basics' video, too many videos are too specific about minor points so most beginners miss these foundations.

[@danielwinnall6820]

Your absolutely right elliott hulse. I have been doing really heavy squats and deadlifts lately and my muscles are too weak to do much bodybuilding afterwards. What I have noticed is lifting heavy at low reps doesn't actually build that much muscle. The reps and sets you suggest here I believe are optimal for muscle growth. From my own experience anyway.

[@ShyBoy6ty9]

You can do negatives (jumping up or using a chair/stool/etc. to get to the top of the pull), or what REALLY worked for me was finding a resistance band and using it as an "assistance" band. Elliott shows it in a couple of his videos, but you just take a resistance band, and use it to assist you from the bottom of the pull-up. I have yet to do an unassisted pull-up, but my numbers are increasing. Whatever you try, I'd advise doing it at least twice a week.

[@chucktaylor8509]

Thank you very much for your informacion i look up to your work and ideas

[@Xtro69]

Excellent video, Elliot - great information & so clear & concise. Thank you.

[@p7reston777]

Im an advance weight lifter...its nice to hear im doing things right and other things I can add... yo elliot. ...Thank you!!

[@mrchakarron]

I loved this video, very organized, and highlights main points, do more like this that would be amazing

[@7ajiii]

Thank you this is the least I can say, and looking forward for the next video, just so you will know, with those videos u r helping out so many people out there, god bless and respect

[@ivobozek]

Definitely one of the most useful videos. It has answered me many questions.

[@FlamingSB]

This video is gold for beginners, thank you for sharing this!

[@Peetizzle]

Solid advice for creating a decent workout routine! Everybody should build/expand starting from this kind of framework imo! Almost every advanced workout routine is an expansion from these variables, just 'tuned' differently, if that makes any sense to you guys.

[@TeddyPalcer]

Easily the best fitness video I've seen from you. Thanks a lot Elliot.

[@jasminerenee3578]

More information on Muscle Building here :) 0bb86sabmq3o4v68vjseh13j8c.hop.clickbank.net/

[@TimberYeti1089]

well done man. You're helping a lot of people get better man. Thanks and keep it up.

[@LazerMax22]

one of my top favorite videos ever. I want more videos like this and the 4 most important exercises.

[@fwinfieldm]

A lot of good information in very short time, great video about fundamentals of hypertrophy. It would be greatly appreciated if you could do a similar video but for strength training fundamentals. Thanks!

[@jayconz28]

Thank you Elliot for putting it out there in such simple and to the point terms (same goes for 5 principle of strength)! What you described in these short vids are exactly the points I am trying to make with my university research project. You now validated my thoughts and years of research. Thanks so much! Lastly, please do a video explaining how many exercises per muscle group should typically be performed at 8-12 rep/3-4 set ratio for muscle building and 3-5 rep/5-8 sets for strength training as well. That would be incredibly helpful for everyone...

[@Tangakkai]

You could sell this Video for 10'000 and it would still be worth every buck. The very fundamental things that People are always looking for and nobody really gives you an answer which they stand by... and here's you serving it on a silver plate! Great Job Elliot

[@PeteMercerFitness]

A lot can be learnt from observing and experiencing set routines, and learning how to develop them to best suit your goals. This is a fantastic hypertrophy template to build on. Just the basic principles. Great video, Elliott!

[@generalshenanigans15]

Great video the visual reinforcing was great as well

[@SarfarazAhmad89]

best video ! someone speaks right now. I have spent some time with strength training and I agree 100% percent with the guy !

[@TheIkwashierniet]

I personally do sauna, steam room and infra red. I know that the steam is for cleansing your lungs and the infra red helps cell regeneration as they penetrate deeper inside the skin (I don't know whether it hits/helps regenerate the muscle after stressing). Sauna helps the vascular system with the heat and thus pumping around blood faster (giving more nutrients for components which need it).

[@JorgeSanchez-sj7zu]

The last principle is pure wisdom of your own body. Everyone is able to find the "right workout routine" online but it doesn't mean anything if you're not willing to sacrifice your body's energy to learn how the "perfect workout routine" affects your own body.

[@dimitri1013]

Video on Strength parameters would be: Volume: Low 6 sets of 1, 5 sets of 2, 4 sets of 3,etc. Don't go over 5 reps on any given set Intensity: High weights about 85-95% of 1 rm. As intensity goes up volume goes down.(inverse relationship). Rest: Is key for strength so the rest intervals will be about 120-180 seconds. But as the intensity goes up so will the rest intervals. Tempo: For strength and power come down in an controlled manner and then explode that weight up. Frequency: 4 times

[@dy992]

Best bodybuilding video ever!! The only video you really need to build muscle..

[@WarrenMarshallEpicBy]

First time commenting on one of your videos, Elliot. Just wanted to say thanks, this was EXCELLENT. Please do one focused on strength building! I've been experimenting with slowing down the reps, as you talked about, and am definitely seeing strength gains over the last few weeks. Would love to get more tips on how to build strength.

[@chuckiemeister]

Excellent and educational piece Elliott!!!!! Very informative.....

[@calebsmithsfullbeardpainti6709]

great video man, this answered a lot of my questions that ive had for a while, like everyone else i cant wait for the strength video. i do have another question, what do you suggest doing on days that youre muscles simply arent feeling strong, this happened to me today, i was excited for my work out and i got about a third of the way through it and my muscles were just givin out, any feed back is appreciated

[@Thunderlips369]

Great video. Organized and precise,

[@Neil-ll1np]

Thanks for the great advice! Now i can start taking notes for my progress and not rely on so so programs i do.

[@iVirusYx]

I do every muscle group once a week under high intensity. The second time in the week I use the same muscle groups is more when they are used as secondary muscles. Meaning. Mon: Chest (Triceps) / Biceps (Upper Back) Tue: Lower Back / Legs Wed: REST Thu: Upper Back (Biceps) / Triceps (Chest) Fri: Shoulder / Traps Sat: Cardio Sun: REST What do you and the community thinks about this program? I get fairly good results, given that I eat like a hippo and change exercises regularly.

[@kenshort123]

I'm glad he talked about the pause at the top and coming down slow, if you really want to feel the burn give that a shot.

[@nubustong5811]

Very helpful with list under tension. Thanks 👍

[@thebionicmanfitness]

Great video. Really clarified things in a very simple way.

[@ATPninja]

Yo Elliot! It would be super cool if you also made a series on building strength, rater than size. I plan on building size for another month or 2 (whenever I get to my goal size) and then working only strength. So no rush, because it will be a while. Also, this was perfect timing since Im one week into my bulk!

[@anthonyacquah-ghann8667]

Thanks for this video.....I never really understood these things until now. Cheers!!

[@yoshayne95]

A very well structured and informative video, can we have a video like this for strength building please

[@xShr00msx]

I really wish I started watching your videos before I began P90x and six pack shortcuts....you basically just said in one video what it took me two years to figure out on my own. I'm especially referring to your bonus tip, all too true. Lots of respect to this guy

[@1978whitaker]

A master creating more masters. Respect, man.

[@bodiesbyjade]

One of your best videos, very informative. Thank you!

[@TheTray4171]

OMG I can't find the particular video u did on squatting with bad knees but I just wanted to say despite the long line of bad knees in my fam, your vid totally helped me!!! I was a knee bender! Now I stick my butt out first and I'm squatting my bootay off!!! No pain :-)))))) THANKS U ROCK

[@aarontalavera1654]

Thanks! Very good info to create your own programs!

[@markknowlesTravelandVlogs]

Probably the best video on describing muscle building EVER !!

[@KrayzieRyan]

Elliot, could you please do another video for the principles of strength building thanks!

[@johanvidner]

The best thing about Elliot's tips is that the work. Hej helped me fix my seriously lacking back, just by explaining what I was doing and why it didnt work

[@flapjackfred]

Great advice, looking forward to getting "back in da gym" Time to concentrate on controlling the tempo and slowing my reps down. Thanks from the UK