6 Principles of Muscle Building - In-Depth Guide For REAL Results

[@rootsflava8953]

Thx a lot bro. I am 53 now and still growing. Focus better on the compound excercises now :-)

[@stevet2892]

Hands down the best tips I've found for muscle building properly. All the principles are important but I think #3 proper nutrition and sleep is the big one. Without focusing on that the rest is useless. You MUST have proper nutrition to build the muscle and you MUST get good rest to recover. Great information as always Doc, I can't thank you enough for how much you've helped me.

[@dennischu737]

love the mix of lectures with the workout demonstrations. u rock man!

[@bowlampar]

Having the principles as a definitive guide is vital in building muscle, so you can workout safely and not hurting yourself while trying to get back into shape.

[@adriantyler1820]

I have been a natural body builder on and off for decades. Everything this guy says is correct. The most important piece of gym equipment is the squat rack make sure you use it EVERY time you go to the gym.

[@Fitfatherproject]

Thank you Adrian! Here at the Fit Father Project we strive to provide the very best information for men trying to become healthier. You can find more FFP content at: www.fitfatherproject.com/blog/

[@vitaliadenovelle5536]

So true Adrian. That's why 124k people follow him. I've learned a lot from him so far.

[@nicojeanjacques8046]

I'm 17 n workout 6 times a week i have at least 2 days set for compound exercise is that enough?

[@MGE0007]

...and if you have knee problems and can’t squat..is there an alternative?

[@passantgardant]

@@MGE0007 Hip thrusts, lunges, jump rope, stair climbing.

[@ThePinkSpider]

More great information! Never too old to start building muscle!

[@IronSharpensIron127]

Thank you. I turn 40 this year so I don't know how much I can really grow but I'm a disabled vet and I have nothing else to do.

[@Fitfatherproject]

Check out our program. It may be the solution you’re looking for: www.fitfatherproject.com/FF30X-letter-video My team and I can help you start seeing results!

[@IdeasInfinityTV]

Major compound exercise Squad Deadlift Pullups Rows

[@sonandsanford4963]

De-loading was the #1 tip for me even though I knew this. It enforces me to comply. And... I know if I don't, my body will do it own its own through injury at 59yrs old. Great video, thanks.

[@ajazahmed3694]

Thanks learning so much about muscle building ..I want to get strong ..squat pull up my fav ..Heavy weight are best compounds are best deadlifts Row barbell military press is brilliant exercise I use that ..

[@Fitfatherproject]

Excellent! Thank you 😊

[@ajazahmed3694]

Fit Father Project - Fitness For Busy Fathers 💪👍😊

[@tobymasterson4678]

This sounds like a great system to try and it's nice and simplified for your every day, average body builder. The doc has a way of breaking this system down in an easy way that anyone can understand. Most importantly, he reminds you that safety is your number one concern.

[@aspinaki]

u told absolutely right. my 5 days workout includes...mon=bench tue=deadlift+pullups wed=off thu=overheadPress fri=squat sat=closegripBench,Row. all isolated are my secondary choice.

[@Fitfatherproject]

🙌

[@Thundercloud1969]

You're info is a fact, i'm 48 now, i'm a medical personal trainer and i trained for about 30 years now. I have hit plateau's and had big losses but as my knowledge grew, the knowledge what's good for me grew also. Now i do not have special goals, my bodyfat is arround 9 % all year round and i weigh 82 kg all year round. I do mostly compound training with change of exercise and volumes and i do box for my stamina and body flexibilitiy. Next to that i have 3 worn disc;s in my back but i climbed up to this level by using my head. Happy guy here ;) Thx for the vids and greetings from the Netherlands 1

[@Fitfatherproject]

Hi Marcel! We're so happy you found the Fit Father Project Channel. Great job on your fitness journey, so far! We love helping men, like yourself, to continue to get healthy, happy and strong everyday. Keep up your hard work and make sure you've subscribed to the channel. We are posting a new video everyday! -The FFP Training Staff

[@thejuxtaposedpodcast9687]

Hey Anthony, great videos. I've just gotten back into working out and have taken a bunch of your excercises and created a hybrid workout. I'm having a little bit of trouble wrapping my head around which one of your many workouts I should focus on? My goal currently is to lean out (lose maybe 30 lbs) and put on a little size in combination with getting cardio fit. I'm 50 years old, 6' 1" and 235 lbs for reference. Thanks in advance Paolo!!

[@Fitfatherproject]

Hi Paolo, check out our program. It may be the solution you’re looking for: www.fitfatherproject.com/FF30X-letter-video My team and I can help you start seeing results!

[@seamussh9249]

Another great video Dr. Anthony, I love your link to the kaizen principle, I used to be one of those vanity lifters in the gym believing that lifting heavy would result in greater size but never really saw much progress. However, I have recently cut the weight I used to lift by half and very gradually increase resistance over time, often only by 0.5-1.5k gs - as a result I have seen more progress and gains in the past 6 months than the 15 years I spent lifting heavy weights that were out of my range!!!

[@Fitfatherproject]

Perfect @Seamus Sh! Very glad you find them useful.

[@stephenx7431]

I appreciate your work & efforts about fitness. You are doing a great work for humanity

[@sharminnahar623]

This is really a useful video for me. Learned tons of ideas about muscle building. Thanks for the detailed information and guide to muscle building.

[@PhilipARaicesRealtor]

Anthony, Superb ;presentation and a clear program to building muscle and bulk up! Thank You!

[@coachdebruyns]

I alternate between squats and deadlifts everyday, no matter what muscle groups I'm working. I feel like great doing those two. I have a shoulder injury so I can't lift heavy when it comes to bench presses. I still do it, but at much lighter weight that I once could do.

[@malcolmmetty539]

really helpful in-depth muscle building guide based on proven results and scientific research , gaining strength before achieving muscle growth is great advice for laying a foundation for a fit body.

[@kakarot2430]

I train body building and cycling at the same time. I've still trying to figure out what is better, stack it so I could've still 2 days of complete rest days, but would be hard for my body. Or spread it all days so I wouldn't have rest day but easier stress on the body... What you recommend doc ?

[@concernedcitizen4181]

I'm really glad I found you guys! I'm 45 now and trying to effectively train to build muscle without injuries, is tricky.

[@Fitfatherproject]

Hi Bryce! We are so happy you found the FFP Channel. Gaining muscle and preventing injuries as you get older is very difficult if you're not focusing on safety first. Our muscle building program Old School Muscle includes the very best, safe exercises to help you grow muscle mass fast! Check out OSM here: www.fitfatherproject.com/old-school-muscle-program/ -The FFP Training Staff

[@pgabevet159]

The Japanese word "kaizen" means "change for better" Constant and never-ending improvement.

[@kaceangelo132]

i guess Im asking the wrong place but does someone know a tool to log back into an instagram account..? I was dumb forgot the login password. I would love any assistance you can give me

[@sergiodexter3895]

@Kace Angelo instablaster :)

[@rabah9323]

Lot of useful tips and very easily described to be followed. Thank you very much for the video.

[@amajors5692]

Very useful information. Everyone needs help on building muscle and I hope this video will be useful to those that are learning

[@y0girap]

loved your content. strength training is very imp. it's been around 2 years and i've been focusing on isolation movements. I hardly can do 3-5 pullups. m gonna start over again

[@Francis-sb5tx]

I have a friend that was pretty skin all his life, now hes also a body builder. He must have followed all of theses steps in this video. All great info! Thanks :)

[@drjamyangalchichoskor3269]

i watched a lot of fitness videos but yours is a distinct. All the best things said in a single video. Thankyou.

[@ihopethishelpsyou5747]

Man,good stuff,I've been watching this and the testasterone vid all week

[@polkadot673]

Very thorough guide for muscle building. Thanks for the information

[@DW77ALWAYSWATCHING]

This is a great video man, I'm starting out on building my body up to be able to play competitive again in rugby so this video is awesome as it breaks down all the essentials of what you should be doing to get BIG for the game!

[@Fitfatherproject]

The FFP Team is happy to hear that! Find more great content like this at: www.fitfatherproject.com/blog/

[@gqxbombastic]

The first sincere video I've seen in a while.

[@serenastephen1317]

Amazing. I learned a lot new things from your channel

[@davidwphipps]

Everything in this video is pure gold. This dude is legit.

[@Fitfatherproject]

Thank you David! We love to hear from happy subscribers!

[@revathynair502]

Learning principles of muscle building is as important as workout.Thanks for the information..

[@EriqKoontz]

Great videos, great information. And there are few trainers who are easier on the eyes than Anthony.

[@MrPratitb]

You're the definition of the word "value"

[@MrPratitb]

@@elonpablo5236 is it an anonymous service?

[@MrPratitb]

@@elonpablo5236 yes looks promising

[@MrPratitb]

@@elonpablo5236 we need to pay 15$ for the password

[@MrPratitb]

@@ibrahimwesley5848 did you get it?

[@chriswoakes3605]

its a great and useful exercise for build up muscle. Also a easy exercise. thanks for your video.

[@greyorange3046]

Thanks Doc. This is really helpful.

[@Fitfatherproject]

You're very welcome Brother 👍🏼

[@mdmonowar7339]

This is an informative and useful video about the 6 principles of Muscle Building. I have learned a lot from it guys. Thanks for sharing your details guideline.

[@sarefin5650]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[@EloiSamurai]

This is really good knowledge... definitely putting this into action. Cheers

[@smileyblair3321]

With a bad back from a wreck. I’m active and play sports at 49 years old. Squats and dead lift kinda freak me out with my back. What would you do?

[@winninginlife6384]

Thank you so much for a very practical video. I appreciate all this information. I love it when someone explains that is actually practicing this to share it with us.

[@bozziovai]

NUMBER THREE --- the best and most important.

[@Fitfatherproject]

🙌

[@teenageroyel654]

Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.

[@georgejohn8457]

Wow this video tips is awesome and helpful for us. In this video tips we can get easily seek of principles of muscle build up. Thanks for sharing this tips.

[@kudamanhando62]

Hey, really great content, I’m failing to find the OLD SCHOOL MUSCLE PROGRAMME I’d really love to give it a shot!

[@jasondmmd]

Thanks for confirming the week off thing. I think I had heard it before a long time ago but didn't really know. But what I had noticed was taking a week off had helped me break through weight loss plateaus. It's definitely hard to take a week off because you want to always be grinding but yeah, the body needs time to rest and repair and also mix things up

[@quianaacker9824]

wonderful content.excellent guidelines.its very informative. thanks for sharing it.

[@karmel954]

Thanks for tellings us something useful about muscle building.

[@theondebray]

Nice vid mate, very useful summary of many other training routines. Having retired, I now have the time to take weight training seriously, for fitness & longevity. I agree with all your points, especially the need for REST & RECOVERY - I now have time for these, particularly as I am now nearly 70. The other routine I have found especially useful for me, is draw downs (or step downs) as per Arnie S., start of on max weights, do as many reps/sets as you can, till you cannot do any more; then drop the weight by a third, same again; then down another third, and finish of with almost no load, full movements, to clear the lactic acid out of the muscles which aids recovery. Over the last year, I have gone from an exhausting 1 hour in the gym to FOUR hour sessions, lifting weights 3x more than a year ago, sets / reps 5x more than a year ago. And much to everyone's derision, I'm lovin' it. Will be checking out your other vids, thanks.

[@TheQuarterbackX]

I found the science on this video is way better than an older one titles, How Long Does It Take To Build Muscles. I found a lot of that information, on the previous video, seem to be more opinion than science. Though was mentioned as if it was science. It's great you are trying to help other. And, happy to year your science information is improving as well.

[@mdtaylor2274]

Your knowledge and videos are underated. I'm 44 years old and NEVER did a training session since highschool. I'm also type 1 Diabetic and have a desk job, which has contributed to my muscular atrophy in my legs. I've been going to the gym for a little more than a week and I'm doing a 3 days whole body exercise after I warm up for 10 minutes on the rowing machine or cycling. I monitor my glucose levels and monitor my macros with MyFitnessPal and just within the week, I'm hurting pretty good and noticing improvement. I just started taking Creatine Monohydrate and Whey Protein along with 3000 milliliters of water per day. But I'm only taking 2 days off per week. I figured if guys join the military and go through major training every day, why not keep my muscles active. But of course if I really can't move lol, I'll definitely take time off. Anyway, great videos and you're way better than this Athlean-x guy.

[@Fitfatherproject]

Thank you Michael! We're so happy you enjoy the FFP videos. Keep up your hard work. -The FFP Training Staff

[@NicholasWhite]

Thank you so so so much for the information. Good stuff!

[@rahmatcaunhye3108]

some very sound and no-nonsense advice! Keep it up!

[@jamesfallon5278]

Never knew some of these before, will come in handy as I’m trying to build muscle myself, great video!

[@rajesh.x]

great. thanks 👍

[@bonestock7585]

The only critique I have is this: Older dudes might become more vulnerable to joint injury/slipped discs types of things. Those big compound movement can involve a LOT of weight. Jerking/slinging/pressing big weight can produce some messy injury situations. I am, at this point, becoming more paranoid about my aging underlying structure and am selecting movements that are as heavy as reasonable while focusing on healthy, normal joint angles. Pullups and Bench Press (dumbell) are my only major compounds movements. The rest are more isolated.

[@ColinPatrickWeiss]

so much content online, but not as indepth and high IQ as you. all the knowledge i know about body building, this guy says! he's honest about steroids every time it comes up, realist, non judgemental, simple non bias, real shit. awesome fucking channel.

[@thomasjones9920]

Great video HOWEVER. On the question of increasing volume and intensity over time. How can you do both? Surely the greater the intensity, the LESS volume you can do? Also, the greater the intensity, the greater the muscle damage and therefore the greater the recovery time needed. Particularly naturals with average genetics?

[@barrycoupet2898]

Really helpful! Can't wait to get started

[@Walialucky89]

Great info love you. Can u plz tell is creatine monohydrate cause hair loss. Plz review. Or other sideeffet

[@anawilson3774]

Very interesting and useful video! I really like it!

[@vertigohan]

Do you think I can build muscles working out @ home without weights? Just using my bodyweight?

[@hhsii312]

Thanks for the video doc! Really informative.

[@stephanmurphy7947]

Great videos. Question on the protein, what amount of protein do you want to eat when losing weight? Would you eat .8-1g for current weight or your goal weight?

[@Fitfatherproject]

Spot on. 0.8-1g/lb current weight is a fine target (as long as you're within 40lbs of your goal weight). If you have 100+lbs to lose, split the difference between your current and goal weights. For cutting purposes, we like to err on the side of higher protein intakes as it will keep your hunger down... and it's always nice to have a bit more food while cutting.

[@winninginlife6384]

That is a great question and I would like to know the very same thing

[@jacobhale808]

Really useful principles for building muscle!

[@TheNephron123]

Thanks for the info Dr. Balduzzi. Very informative. I'm a practicing nephrologist myself. Currently on an 18/6 Intermittent fasting protocol. I know you advocate for four meals. Your thoughts on IF?

[@Fitfatherproject]

Thank you for your watching. :) We encourage I.F. for our FFP Members because of its benefits in weight loss and overall health. We have an article and video about I.F. that you can check out here: www.fitfatherproject.com/intermittent-fasting-basics/ -The FFP Training Staff

[@lindsayandrews8955]

Great info. I learned a lot. But I couldn't find the free TDEE calculator. Any assistance there?

[@Fitfatherproject]

Hi @Lindsay Andrews - Here is the link to the calculator sheet. You just need to make a copy, so you can enter your own information. docs.google.com/spreadsheets/d/1uTgdg9q3I-zz18w34MG3br8vCbpkW-kxLnWw46qxjdI/edit?usp=sharing

[@Rashi_911]

Well said...no doubt!! As usual good work.

[@Fitfatherproject]

Thank you my friend 🙏🏼

[@GSinghCalif.]

please make a video on busy schedule.if we dont have time to make meals.telll us some food that we can keep in bag.its hard to get time for meals.some good carbs.calories like that that make easier

[@chocolateharambe1474]

I'm loving this! It's super detailed, lots of great information too. Awesome video, Doc, thank you very much! :)

[@dominicandrew2784]

I love this video because it is a very informative video and everyone should watch this.

[@bonniehernandez4043]

very good content, i like it for my self, thanks for shearing with us.

[@rugexperts]

Great video!!!!!

[@blesstone2562]

Thank you 🙏

[@t-boneshands838]

I haven't worked out for a while and now I'm back working out and I'm at a Plato I need info on getting back to where I was at last ripped and lean...

[@martyj3037]

great vid man straight forward information

[@ladyt.5853]

Excellent video!!

[@laserbera19]

Ectomorph by nature right here! Now that I'm turning 50 i need to watch out, that's why I'm glad I found this channel thanks!

[@Fitfatherproject]

Awesome! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. www.fitfatherproject.com/blog

[@laserbera19]

@@Fitfatherproject definitely thank you!

[@lavariosmith5622]

As a gym rat, I find this information to be very fascinating and look forward to using to steps in helping build more muscle mass.

[@JohnBrady1844]

Thanks for the vid. I have a question. My overall purpose is to lose weight but I also want tone up. Should I keep my calories below budget what I burn?

[@Fitfatherproject]

Hi John, Great question! If you have 20+ pounds of weight to lose, you should focus on losing the weight first. (You will get more toned in the process) FF30X is our leading weight loss program at the Fit Father Project. We would highly recommend it in your situation. Use the link below for more information on FF30X: www.fitfatherproject.com/ff30x-letter-video/ -The FFP Training Staff

[@XTQ1179]

Very brilliant! thank you very much!

[@mdtaylor2274]

I'm 44 and I'm really out of shape and considered as "skinny-fat". What worries me is that I tried to go to the gym last summer and my blood pressure would get high and then drop low. To the point where I need to be very careful. Was told that I should just start with cardio and slowly get my heart into shape. Anyone else ever have a similar situation?

[@robbyfleming1631]

Yes, I was in the same boat and more or less still, but improving each week. Funny how you have to get in shape to be able to get in shape. Start with their fatloss kettlebell workout. Takes about 15-20 minutes, will destroy you at first but will improve very fast.

[@shashasag]

Why I did not stumble upon this channel earlier.. subscribed

[@Fitfatherproject]

We're so happy you found us. Thanks for subscribing. We post a new video daily! -The FFP Training Staff

[@passantgardant]

You don't need nearly that much sleep nor protein if you're intermittent fasting. And if you're an endomorph, shoot for a daily caloric deficit. You don't need constant systemic anabolism. That builds fat. Work out fasted, then have a high protein meal. You'll be anabolic to build muscle. But then fast for 16 hours to go catabolic to burn fat and get lean. Fasting boosts growth hormone, so you won't compromise muscle.

[@pauloramalho3129]

i had progress on my body doing a caloric deficit, muscle gain and fat loss

[@Fitfatherproject]

Awesome my friend! 👍

[@wsymphony]

Those are six great principles.

[@AndyL940]

Great information.. So happy to see no B.S aproch.

[@Fitfatherproject]

Thanks Andrew! You can find more Fit Father Project info like this at: www.fitfatherproject.com/blog/

[@josephsilva9054]

So watching this video, I learned a couple of things. But I see that the nutrional aspect is for a skinny guy due to the caloric surplus. But my question is, as a guy who is heavy set, how do I put on muscle, or can I put on muscle being in a caloric deficit? I know I'm fat, but I feel like I'm just fat, no muscle underneath the fat and would like to see my bicep/triceps grow along with shoulders and other areas, can I achieve that being a big guy?

[@Fitfatherproject]

Hey Joseph, thanks for writing in and great question. For the majority of the population, you cannot build muscle while also losing fat simultaneously. Yes, there are outliers as when you first start a program, but even then the results are capped. What we recommend is leaning down first, and building up your muscle once body-fat is at a manageable level. So you would first have to eat at a caloric deficit to drop the fat, followed by eating at a caloric surplus (when leaned down enough) to build muscle. Our FF30X plan can help just with that, as we provide metabolic circuit routines, a healthy eating plan, and the best accountability system on the planet. You can read more about it here ==> www.fitfatherproject.com/ff30x-letter-video/ -The FFP Team

[@DEREALIZED_SOUL]

Nice informative video, I am just over forty and have psoriatic arthritis, I've been pretty bad over five years but have been making a massive recovery over the last two. I'm now three weeks back into the gym two days a week and starting to feel good. My question is this: What advice can u give for me, to gain strength and mass and it not have too much and impact on my joints and are there any special supplements that may help with joint recovery? TIA

[@Fitfatherproject]

Welcome back to the gym! :) Here at the Fit Father Project we try to provide the safest exercises so men at all ages can become healthier & stronger. Try out FREE 24-minute work out here: www.fitfatherproject.com/get-free-workout

[@estoyloco9020]

Great infos, it should be important on helping me

[@cipher2]

Everything covered = GREAT! One thing I never heard of before this was DELOAD WEEKS. Thanks for the great info!!!

[@Fitfatherproject]

Thank you! We love to hear feedback on our videos. Our goal is to help men around the world get healthy.

[@sharonpayne6040]

Makes A Lot Of Sence. Thank you..

[@rahulraina9354]

Excellent advice

[@atubman5688]

I subscribed a while ago but I would like the link to the form guide with the main exercises that are modified, thanks Andy

[@atubman5688]

Please let me know what I need to do to get that link thanks Andy

[@Fitfatherproject]

Hey A Tubman, thanks for your message. We have a variety of modified routines so if you can email [e-mail] and let us know which modified routine you need (back, shoulder, knee) we can get it over to you ASAP. -The FFP Team

[@Crronor]

Thanks!

[@Akshay-tg7dc]

very informative thanx

[@mediakings9401]

hey...I started with compound exercises and was getting stronger but guess what... I got injuries from ignoring certain smaller muscles that needed isolation exercises....