How To Know If You Are Building Muscle

[@kevinjobe2078]

For the young guys out there, have patience. I started seriously training around 21, just turned 40 last year. Bigger and stronger at 40 than I ever was in my 20s. Eat well, don’t do stupid stuff that causes injury and you’ll get there.

[@FlowHighPerformance1]

This is great advice from an experienced lifter. Thanks for sharing 👍

[@zafiruzoma6234]

Nobody wants to wait until they're middle aged to finally achieve their goal. With that said i thank god i dtarted at 14 AND now i am 21 I'm 177 roughly with 10% the only thing in struggling with Is gaini g muscle AND strength

[@fansee1368]

​@@zafiruzoma6234 The myth of weight training before 18 and stunted growth was just an invention to stop everyone's gains We would all be so much stronger if we started at that age

[@trn1446]

@@zafiruzoma6234 177 10% bodyfat 21yr old? That's an insane physique! Congrats man, i can see your hard work just by looking at those numbers. Keep grinding

[@wraith8323]

Seconding Kevin, I started at 14 and have been jacked my whole life NATURAL. Always been muscular, but peak strength didn't hit until my 30s. I also lost a lot of time due to injuries going for personal records not associated with any competition. In my 40s now, there's a lot of steroid use, clen, test, HRT etc around a lot of gyms. And a lot of instagram/tik tok etc, I'm not sure if the 'enhanced' lifters (girls and guys) or social media crowds are worse. Looking at a home gym setup 😂

[@russ77777]

I've only been training for about 9 months, but just looking at the pics I took when I started lifting compared to now and there's quite a difference. It's weird how you don't really notice it until you look back. I've still got a long long way to go on my journey but I'm proud so far and really enjoying it!

[@FlowHighPerformance1]

Nice work, keep it up 👍

[@russ77777]

@@FlowHighPerformance1 appreciate it, love your content man, you always provide great info and present it really well

[@FlowHighPerformance1]

👍

[@youtubeuser1946]

​@@russ77777Hi , how about now?

[@bardiyaabbasi5748]

Man, what a coincidence when you posted this it was around the time when I started going to the gym give or take a few days

[@DDD-xx4mg]

Been training intensively 5 days per week for the last 2 years along with high protein diet and very happy with my results with significant improvements from were I started 💪💪💪

[@johnman8554]

Exactly... Its how it is... He is lying in this video.. 10 years vs 2 years is huge difference... He is huge liar

[@TheDJKILLIN]

Over training is a thing bro haha

[@roymartinez4454]

Be patient, I've been lifting since high school off and on. Do it naturally and stay at it, I don't mean 4 or 5 days every week but be consistent and you'll eventually look well defined and not abnormal. I just turned 60 and still lifting and stronger now then when I was 40. Keep it naturally no chemicals.

[@FlowHighPerformance1]

Nice! It's always great to hear advice from highly experienced lifters 👍

[@zivamayne]

Yessir

[@Oncopoda]

You're stronger at 60 than you were at 40? That's kind of incredible.

[@theghost9362]

9 Years to go

[@skeliskull]

I feel like 10 years to be content is extremely over estimated. I would say after even only a 3-6 months (as a complete beginner) you will feel more confident in yourself. After about a year you should feel pretty good about yourself. Sure you may still want to chase further gains but I feel like if you don’t feel confident in your body at that point you may have body dysmorphia. I think most dudes don’t want to be fully shredded like a bodybuilder - they just want to be a bit more filled-in and that actually doesn’t take very long with the right diet and strength training.

[@FlowHighPerformance1]

Yes for sure. However, it is hard to generalise because everyone has such different goals and genetic responsiveness to training 👍

[@peertimm9075]

Thanx a lot for explicitly and repeatedly pointing out the factor of time. As a 30year old who tried his first fitness stuff before 18 without getting anywhere until 2 years ago, this feels like a great relieve: Knowing that sticking to something proven and actionable over time WILL eventually work. Not giving up and changing up every few months like I did for most of my life. That is a deal I can get behind.

[@FlowHighPerformance1]

Definitely. Do the basics well over time, and chances are you will end up building a decent amount of muscle mass 💪

[@Adama.1]

Im very curious, you say you started training seriously at 28 and are now 30. Do you see any results?

[@peertimm9075]

@@Adama.1 I mostly FEEL them. My physique sucked in my youth from junkfood and tv all day. Ironically I am way fitter today than at 20. Getting into a resting squad without falling over HALFWAY THROUGH is just one example. Aside of that I am constantly getting more comfortable with my mirror. I was skinnyfad Most my life and still am partly. Probably hardgainer as well. But now I can tell there is a V-shape forming, my chest gets definition and with less bodyfat through patience I am certain of getting a sixpack in a year or two. Intermittend fasting and protein focused dieting helps very well. And I take 45min naps every other day to keep the mind clear. Running to the gym at 7am can be taxing sometimes 😅

[@MrBestofGaming]

10 years! Can’t wait 😅

[@truemordecai2996]

The anticipation is real.

[@angelwings1]

He said that’s until people are happy with their muscles. It doesn’t mean it’ll take 10 years to get there 😅

[@sprinksj]

It won't take anywhere near 10 years if you're doing it right lol this video is very outdated or misinformed

[@marccarter1350]

Took me 10 years from a skinny 16 year old, to a decent 14 stone of muscle at 26 years old. Great thing is that you muscles remember, i have trained on and off for years. i have just started back again at 50, getting decent results after 3 months. Once you have done it, it easy to do again!

[@generuss8291]

This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.

[@marccarter1350]

@@generuss8291 There are many different ways to train, the one that is correct is what works for you.

[@generuss8291]

@@marccarter1350 If you want to look at it that way you are right but try the way I suggest and see what happens.

[@generuss8291]

I just remembered at the time I did the partials my chest was 45 inches & when I measured myself I had gained 2 inches.

[@ratatataraxia]

Thanks for this, I’m doing ok right now but I’ve been demotivated in the past and this will really help if it happens again. ❤

[@LN-Lifer]

46 and I can see results after a month But I never lifted before and I started out in pretty rough shape. I also know early gains are faster so it will slow significantly. Now I just hope I'm building muscle and taking off this belly because I can't tell a difference down there.... I'll know when I can see what's "down there" again

[@FlowHighPerformance1]

😂

[@angelwings1]

I’m 43 and can see a difference in 6 weeks 😊

[@saykojitube]

Took me 5 months to see “down there” from 140 kg to 117 kg now. Bicep bigger, but arms flabby🤣

[@barroldtrumboma9162]

Losing fat is much more effective with a diet then working out. But the combination of both is the absolute sure fire way to build a beautiful body

[@majinboo6377]

​@@barroldtrumboma9162nope, u need to lose fat first to ur desired weight, once there, build muscles, dont do both cause its much slower pace and effect as both are not the same way to train. losing weight = cardio + strict diet. building lean muscle = high protein diet + vegetables + gym.

[@drag0nchampi0n]

Yeah, I hate that it always looks like I'm making progress at a snail's pace, if at all, but I try to remind myself to be patient and consistent.

[@jaredj631]

I just started lifting again from a scientific perspective ie hypertrophy. I am very happy with the strength endurance and muscle size after 4week. I’m 38 now. I worked out 5 days a week using mostly calisthenics in 9-12 grade. And had a physical appearance i was happy with at the time. I feel like I went back to my 19 year old mussel mass quickly, I also am active day to day. I had a similar appearance at 29-30.

[@FlowHighPerformance1]

Nice work. Yes, muscle mass is very easy to re-build 👍

[@KenanTurkiye]

10 years may seem like a lot but it realy isn't alot of time, especially when you finish school and go into your working career and your 'responsibilities' increase, time flies and you regret how fast it flies! lol

[@FlowHighPerformance1]

Yes, this is why training needs to sustainably work with the rest of your life 👍

[@aroundandround]

Over a one-year timeframe, I found pictures not very useful because my weight training caused proportional growth everywhere, but the best indicators were more than doubling of my compound lift weights, improved mirror self-perception, clothes fitting better (or not fitting), and other people I hadn’t seen in a while unprovokedly asking if I’d been lifting; on the other hand, taking DXAs a year apart was useless as it said all of my ~20lb weight gain was fat and that I’d lost a few ounces of muscle!

[@dillbill7152]

24 and noticing huge improvements just in 1 month of training. Probably newbie gains. I started running again too and my endurance is rapidly increasing. I was fairly strong at 18 looking back at old pics but I didnt notice. I wasted away with depression and addiction to pretty much skin and bones.

[@FlowHighPerformance1]

Nice work. Yes, you will see rapid growth when getting back into lifting after time off 👍

[@nightmarewolf1710]

I lost 5% of bodyfat (it was already rather low) and gained +3kg of skeletal muscle in 2 months (beginner gain bonus)

[@williamhauser3686]

Obviously, it seems the easiest way to know if you're building muscle is whether or not you're getting stronger. If you're still lifting the same weights now that you were 6 months ago it's a guarantee you've built little if any muscle, and if you're stronger then Obviously you have built muscle.

[@FlowHighPerformance1]

True, but using strength ONLY has issues too. Lifting performance can change depending on technique, rest periods, neural adaptations etc. 🤔

[@NarutoLicht]

@@FlowHighPerformance1to a small degree, no? +60lbs. On a lift in a few months for an intermediate or advanced lifter will mainly be due to muscle growth, right?

[@DwijeshRocker]

Goldmine content... Keep up the good work...

[@FlowHighPerformance1]

Thanks, will do 👍

[@LN-Lifer]

The amount of weight you can lift is a good way to measure as well. Track your progress

[@rodriclif4386]

I mean, I feel like it depends on what your goal is, because a "muscularity you are content with" is subjective. Also, I think that everyday diet and protein intake is more important than a day of water of few days of extra carbs, as you need the aminoacids to build the muscle and avoid muscle autophagy. For example, with a slightly bigger amount of protein intake I was used to, I gained 2 lbs of lean muscle in 4 months, however, on the 5th month I reduced my overall nutrient intake (carbs, fat and protein) to try and lower my body fat percentage and lost 1 lb of lean muscle (on my arms and torso), however I dont think I lost strength. I would say that if you are taking enough protein daily and you are excersicing with rest time on the targeted muscles to generate hypertrophy, you are building muscle. Nevertheless, good tips haha

[@FlowHighPerformance1]

Yes, very well said 👏

[@crazydavec3861]

Everyone was tryin'a get in shape - the way I look at it, a sphere, that's a shape! 😁 - I managed to achieve that particular physique in just a couple of years! 😂 - More seriously life sends me many challenges so, there are periods when I don't go the gym. I have a book full of core strength exercises, from which I do 15 different ones - five always then five or six other ones out of the remaining ten - I have notes on how far to take each but I generally remember anyway! I have a bunch of flexibility exercises I do too, to try to reduce injury! I don't think I look any different but when putting garden furniture away for the winter I noticed there was a fair bit more functional strength than I had before! ... that'll do me! 👍

[@ronecf2205]

Great video once again man, just found your channel a few weeks ago and ive recommended it to all my gym friends and they love it. Very professional and useful information and almost always trying to add all types of variables. Appreciate this man ive gotten so much knowledge from this youtube channel alone. PLEASE, please keep up the good work😂 much love

[@FlowHighPerformance1]

Glad the videos are helpful 👍

[@Persian771]

10 years late : these are all lies.😂

[@BassSniper209]

Huh

[@jakecavendish3470]

I've always built muscle fairly easily and relatively quickly but my problem is I also get fat very easily. After a cut I still look like I ate the couch. Luckily I'm 6'3 which helps a bit but it is flipping annoying

[@victuz]

Whoa man you're tall really, that helps a ton.

[@4kills482]

I like to measure muscle circumference with a measuring tape on the biceps and the calves (thickest part). This is by no means perfect but I thought it can detect changes in the short term quite well especially in the first few years of training. Additionally, it is somewhat robust to body fat changes since even during a bulk (unless you dirty-bulk) most men are unlikely to gain much fat on the arms and calves. Unfortunately, this doesn't work well with other muscles like the chest, upper legs, back etc. since it is so hard to get the measurements right. For biceps and calves this is easier since you can look for the thickest part.

[@FlowHighPerformance1]

Yes, this is another objective measurement which can be used 👍

[@rgfitness6425]

This is the best method actually. This video creator just created this video for views. Utter nonsense

[@paule.2687]

@@rgfitness6425 you're the one speaking utter nonsense

[@benbraceletspurple9108]

I like measurements with a tiered fat pinch and electronic fat percentage calculator used in unison. Both at wake, and right after given workouts. Pump in no joke, I've seen half an inch in my arms from pump and extra food alone. This was when my arms were 17.5 inches at around 13 percent averaged body fat.

[@arronthomas68]

I have been lifting for 2 months. My muscles are significantly bigger. Everyone is different.

[@jrm8206]

Im training since september '23 - already seeing A LOT of extra muscle. Lost 2% fat but gained almost 4kg. High intensity every 60hrs. I do eat very, very clean. No alcohol alot of water and a plenty of eggs and red meat. 1,7gr protein per day per kg bodyweight. I do have above average testo levels (tested).

[@brendeniselin]

I'm 40, and just started going to gym fairly regularly. I have been going for 4 weeks and combined with diet I have noticed fat loss and muscle growth already.

[@brendeniselin]

Adding in, I was skinny fat, reasonably fit tradesman

[@FlowHighPerformance1]

Nice work. Yes you should notice immediate changes to your physique upon beginning lifting 👍

[@bobbeezel2593]

Sounds just like me. 46 year old electrician here@@brendeniselin

[@Jakeythesnakey666]

Have been training for 7 years. And alot of that time was wasted. For all the young guys out there, be careful, dont mess up your form, master movements before going heavy, eat alot of calories if trying to gain a lot of muscle mass, and get alot of sleep. Im completely natural and have 18 inch biceps.(without pump) You might have great genetics so putting on muscle might come quicker for you, however for all naturals it takes awhile. Be patient, your hard work will pay off.

[@mad_scientist5597]

I've been training for about two and a half months now. Can I ask why was a lot of your time training wasted?

[@0xM2r]

Thank you! Still have 9 years to go xP

[@FlowHighPerformance1]

😂

[@franklock123]

Stop worrying about visual change. Focus on the weight. You know youre building muscle when you are getting stronger. Ex: If youre adding 10lbs a month to your bench press, you know youre getting stronger and in return are gaining muscle.

[@jadenhalstead7290]

Not necessarily. Most strength gains in a short period of time could be due to neurological improvements

[@dfghj241]

lol why do people want to do exercise? you really think is for health? 99% of it is the visual change that acompanies it.

[@NarutoLicht]

@@jadenhalstead7290if you're a beginner, yea, intermediate or advanced, not so much

[@charles67198]

Their are entire channels dedicated to proving the opposite of this statement

[@NarutoLicht]

@@charles67198 care to point me to those channels?

[@ZOCCOK]

Some exercise is better than no exercise. I have only done 15 pushups everyday since I was 14 and eating what my mom made me. I will soon be 20 but I have a toned body (I was a bit chubby back then) and even have some visible muscles in my chest, back, and arms (Still have chicken legs though 🐹)

[@FlowHighPerformance1]

nice work 👍

[@Turnpost2552]

First comment, Love your videos

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@angelwings1]

I’m using a body composition scale to track my muscle gains & other measurements. Not sure how accurate it is. I also take photos. I’ve noticed a change in my strength since I started to properly train 6 weeks ago. I’ve been working out since last year through cardio & throwing in some lifting here and there. I can see my arms have changed already (taking photos) & I’m lifting heavier weights. I’m female so will probably gain muscle differently to a male.

[@FlowHighPerformance1]

Nice work! Females actually tend to gain just as much muscle RELATIVE to their total muscle mass compared with males. However, males generally have a larger body frame and more muscle mass, so there is an illusion that they gain more muscle 💪

[@parikshit475]

10 years. Demotivating video. Visible changes be their in just 3 months of good workout with protein

[@FlowHighPerformance1]

yes noticeable muscle growth occurs very quickly. elite levels of muscle growth takes time

[@AimlessSavant]

You need energy to grow them. If you do not feed yourself properly, you will just be honing the muscle that is already there.

[@yp5093]

Ok mate. For young ppl just get your strength up and everything else will follow and stay away from drugs like 99% of fitness gurus on KZbin 100% of the time

[@FlowHighPerformance1]

Yes, for beginners you just need to lift and you can be 99% confident you are building muscle 💪

[@milosmarjanovic529]

Damn that 10 years hit me hard 😂

[@mrhigeji]

As good as FHPs videos and information in general are, this statement had me cringe a little. The 10 year physique is what many consider (close to) the natural limit for most ppl. I am confident that at least 90% of all ppl will be quite satisfied with a 3-5 year physique

[@milosmarjanovic529]

@@mrhigeji I think you are right. 10 years is probably the limit of natural gains, which is probably what he wanted to say. But yeah, if I manage to work out consistently for 5 years I'll be more than happy

[@FlowHighPerformance1]

I may make a video going into more detail on this topic 💪

[@milosmarjanovic529]

@@FlowHighPerformance1 awesome, thanks. Loving your videos btw

[@ChristianGyro]

I love his channel but this statement couldn’t be more incorrect, even 6 months of consistent training you’ll have a significant visual change that will motivate you to continue and after 2 years of training 80% of your physique will be build and you will most certainly love your physique after those 2 years

[@Dark_Aeon]

I started out a year ago as a very skinny guy and although the difference is not that noticable at first, I gained 20lbs because I exchanged what little fat I had for some muscle definition. Remember, fat volume per lb/kg is larger than a lb/kg of muscle. You're doing progess even if you can't notice it over time.

[@YargGlug]

I always notice a pretty big difference just after a few months of training

[@FlowHighPerformance1]

Yes, you will definitely notice a different within a few months

[@markl4593]

4 minutes of useful information stretched out to 14.

[@FlowHighPerformance1]

dont watch then 🤷

[@electrolytics]

I'm not looking to build mass or physique, I just started some general purpose weights and exercises to gain strength and get fit. Obviously I'm getting stronger week by week. So this is due to the existing muscles I already have just getting stronger from working out? Thanks just found your channel.

[@FlowHighPerformance1]

yes, this will mostly be a result of neural adaptations (the muscles learning to get stronger). But you will likely be building some muscle mass simultaneously 👍

[@TheTonyD]

It's simple. Strength gains + weight gain= muscle gains.

[@z13deniz]

Hi, can you make a strentgh and conditioning program for skateboarding? that would be amazing

[@FlowHighPerformance1]

Maybe at some point in the future 👍

[@RebelSyntax]

Not to beat a dead horse, but the 10 year thing bugged me a bit too. I started out untrained 8 weeks ago. The first 3 weeks was mobility work, baselining my diet, and establishing a routine with body weight. I am 45, 6'0, 170lbs. 5 weeks of strength training, i picked strong lifts 5x5, empty bar to learn the moves, practice form, and test my joints and tendons. I'm now at 180lbs. I'm already starting to lose that pudgy gut and starting to see definition in chest and arms. I couldnt be happier with the results so far! All that said, i believe i will build 10lbs of lean muscle in the next 5-6 months. I've already started to hit pullups and dips. I think it would be realistic for me to check in this time next year at 190-195lbs at around 12-15% body fat and "look like i lift". I've always been tallish, thin, and athletic. My main goal empirically is to go from 13.5 inch flexed arms to 16 inch flexed arms with shoulders and chest to match. I understand this will take years, i just dont think it will take 10 years. I am thinking with the right training, 5 tops. I feel like that is conservative. Of course, i am a total noob, so i do appreciate that i might be over estimating what my body can do, and i will definitely reevaluate my goals based on your excellent description on how to measure progress over time. Perhaps my expectations are too high. At the end of the day, this is something ive always wanted to do but for some stupid reason waited until now. As long as i can keep feeling good the way i have been these last 5 weeks, i will be happy with whatever progress i make. If that means i "look like i lift" or somehow miraculously over achieve, or if it just means i am simply fit, its all gravy to me at this point!

[@FlowHighPerformance1]

That it great to hear about your results so far! Only time will tell what rate of muscle growth you can accomplish 👍

[@zerodivided3676]

I feel the same. I'm 38 and only started working out last year (never lifted before in my life). The first thing I did was drop to 67 kg from 85 kg with mostly lifting and very little cardio (yes, that is quite light for my 1.81 cm). All whilst eating an insane amount of protein. I lost only 400 grams of muscle going from 85 to 67 kg. Now since september I've started 'bulking' again , aiming for 1 to max 2 kg per month. So far I've been able to maintain a very good muscle to fat split (75% muscle to 25% fat). So all in all I've only been lifting in a calory surplus for a couple of months and I can already see stupid progress (yes, esthetically too). Yes, noobie gains is a thing. Yes, genetics, bla bla. With all that said - there is absolutely no way that it will take me 10 whole years to build a body that I'm happy with (and that people will also recognize as 'a body that lifts'). Yes, it will take years and yes YMMV. But let's not start scaring away 'late lifters' with this story of it taking a decade to achieve results. BS story - with consistency you will achieve very good results in 3 years I imagine and then - yes - your curve may flatten a lot afterwards and it will take longer to achieve noticable gains henceforth, but you will most definetly already have achieved good results. TLDR: please don't let the '10 years to achieve results' thing scare you if you are currently nearing 40 or 50. There is some merit to it , sure - but I guarantuee you that you'll see noticable difference within the first 3 years.

[@felixisme]

So, it's been 5 months. How is your progress going?

[@RebelSyntax]

@@felixisme its going about as good as i hoped. 188, obvious definition. I did have a bit of a lull a couple months back where i got off routine and moved.

[@felixisme]

@@RebelSyntax Awesome to hear man, inspiring!

[@benbraceletspurple9108]

Realistically, there are many factors to achieve growth. Training effectiveness is the most important. No training change, no muscle change. Imo most people will notice a difference in themselves that is objective in 6 weeks. In 6 months family and friends that had a good baseline of your body, 1 year until co-workers and friends not adjusted to your baseline will notice, 2 years until you have significant changes, and 6 years until you are pretty nuts, maybe 3 or 4 times the size (2-3 times the measurements) you were visually originally. 10 years until endgame physic is reached. The longer the timespan, the more setbacks are taken into account. In 6 months of training, a 3 month setback might mean that local friends and family still don't notice much change, but a 3 month setback or 2 doesn't impact your size over a 8 year career.

[@tradewinds122]

Good vid. Say is there any hope for a 60 old to gain muscle, if muscle gain is such a slow process?

[@FlowHighPerformance1]

Yes, muscle growth can certainly still occur, especially if you are new to lifting. Your rate of growth may be slightly slower at 60, but you can still see results. Just don't expect massive gains in a short period of time 👍

[@danieldistrola2873]

Almost 63 here and still able to gain muscle. Of course it's harder, but can be done. Be consistent, train properly and eat correctly to support muscle growth.

[@FlowHighPerformance1]

Thanks for chiming in Daniel, you are a great example for us all 💪

[@generuss8291]

If you lift in the usual way it can take a very long time but using partials only & slowing down the speed of the reps you can gain gain a lot of muscle in a short amount of time, take for instance my chest, I added a inch & a half in about 2 months, I did that with other body parts but the chest was the biggest, if you do it right you will really work the muscle which is what you need.

[@ackerman7735]

How do you measure the chest?

[@generuss8291]

@@ackerman7735 I use a tape measure

[@reaperpadhai3097]

❤️🙏राधे राधे बहुत ही बढ़िया राधे राधे❤️🙏

[@TheGreatgan]

Some people expectations are simply too high, thats why it need 10 years.. after certain muscle size, the body simply refuse to grow any bigger, hence need the strict diet n harder excercise.. 3-5 years is enough to get into optimal body build.

[@FlowHighPerformance1]

Yes, there probably diminishing returns after a few years of consistent training. Depends how far you want to take it 👍

[@edmondt848]

Keep in mind the muscle you build MUST be maintained. So if you don't wanna look like Arnold does RIGHT NOW then try to slowly develop your muscles to a level they can be easily maintained. With calisthenics.

[@ssgamer5693]

Muscle buliding is a game of luck not hardwork.Only those who can sleep well can build muscle and not those who suffer from insomnia etc

[@generuss8291]

This is out of the normal because most people won't do this but I did & I gained a lot of muscle in a short period. I was accused of taking steroids. With any exercise only do partials ( move only 3 or 4 inches) but take only 10 seconds for the negative & 10 seconds for that positive part of the exercise, you will have to reduce the amount of weight that you lift but it was put a lot of muscle on.

[@FlowHighPerformance1]

Very interesting training method. Were you performing partials in the lengthened range or shortened range?

[@berka8587]

For important info, ive been training since I was 12, I am 20 now, so ive always had muscle but never took my research seriously until recently. In my personal experience from having been the same weight basically for 3 years now (65-70kg) I found that taking pictures really demotivated me, because it is really hard to tell if youre larger, I can only see definition differences. I took a picture before I started my program, and then after 6 months or so, and they looked so identical, I even showed people and they thought my before picture was the after picture. But to prove I had gotten bigger, I found a picture of me wearing a shirt before the program, and I found the shirt and tried it on. Before, it was really loose and made me look really skinny, then when I tried it after, it was tightly fit around my arms and you could tell i had gotten alot more volume overall on my back and chest. I dont know why this happens, but pictures of pure posing has never helped me as proof. I think measurements and just looking in the mirror will help alot more.

[@FlowHighPerformance1]

Yes, lighting, angles etc. can also make a big difference in physique photos

[@timothythomas1626]

BullI have seen results in 3 to 4 weeks . working as Mason tender. As well as dumbells

[@kimaniHyman]

I finally got my dream physique because of this video

[@henryToped]

When i first started chin up and pull up, i was worse than a miserable worm. Now after few weeks of daily training not only can perform full ROM but with increased intensity. Im looking forward to see the new me.

[@raymonbarney]

I've been lifting for 4 months now, no change in bodyweight but my waistsize is going down. Also my shirts are getting tighter around my arms and ive been crushing my pr's this week!

[@FlowHighPerformance1]

nice work

[@AimlessSavant]

Its hilarious. I am woefully out of shape, but because i did more work with my arms as a teen and adult, I have unusually large upper arm/finger muscles. Even compared to thinner, more fit men.

[@joncarolyn]

The best way to know is if you get a pump from training. If you don’t, you aren’t getting enough nutrients. If you are, you’ll get a pump and some permanent growth. Eat every 3 hours or your gym time is wasted.

[@Dblairelaxes]

This video is not relevant to modern tests that can be preformed. Some include waist circumference, bicep diameter, skinfolds, measurement of bony prominences. These are indirect forms of measure to quantify progress. You can also use reliable indirect assessments like sit-ups and pushups on a weekly basis to see if hypertrophy/endurance was improved WITH PROPER FORM. Always go to muscular fatigue.

[@FlowHighPerformance1]

These measures can be useful as a beginner-intermediate, but probably aren't as relevant for advanced lifters 👍

[@Matthew_Shepherd]

Be patient but "being patient" isnt always so simple right? Right. So we need to find other activities/strategies that emulate patience indirectly. Find ways to enjoy the process. For some its easier because they genuinely enjoy being at the gym. For others, maybe its a bit more difficult... Add things to your routine that spice things up and make you excited about the process. Play some of your favorite music in the car on the way to the gym. Get a new gym fit or 2. Make yourself a special workout playlist. Try out some new protein recipes and protein loaded desserts! Think about your favorite muscle group to work out ( or your least miserable for some people lol ) and put that workout day at the end of your split. If you dont like a certain workout, research some other ways to hit the target muscles or muscle groups until you find something more enjoyable. Figure out your macros and eating goals. Stick to that diet plan and stop looking at the scale! Once you have your plan figured out, and you know it works, just keep your head down and work at it for a while. A constant reminder every morning that youre not jacked yet isnt great. Space out those weigh ins a bit. Really focus on progressive overload. Its fun as hell to track your lifts and find out that youre lifting more weight than you did last week. You can assume that if youre getting stronger, shit's working. Think about how accomplished you feel the rest of the day when youve gotten that early morning workout in. Thats a valid reward on its own!

[@FlowHighPerformance1]

some helpful tips here, thanks for sharing 👍

[@chrisogrady28]

Okay here's an actual handy real-word tip. If you are getting brown staining in your toilet bowl (that isn't shit) it means your urine contains a lot of uric acid and therefore you are in a positive nitrogen balance. This tells you, you're eating enough protein and are making gains.

[@FlowHighPerformance1]

never heard this one before

[@traderofgodsgt3518]

There's this sound going on in Gymtok I absolutely hate: "In one month you will feel the difference, in 2 months you will see the change, In 3 months your family and close friends will see it, in 4 everyone can see it, in 6 months everyone will you ask how" In reality only you and your family will notice the change after 6 months, and it will be extremely minor (unless you do an aggressive bulk/cut, I am talking strictly muscle growth). I know the sound is there to encourage people to go to the gym, but if you go to the gym thinking you're gonna have your dream body in 6 months, you're gonna be sorely disappointed or think you're doing something wrong

[@FlowHighPerformance1]

I agree. It takes a lot longer in most cases. Also, I dont think you should be lifting for the purposes of having other people notice 👍

[@Beefis99]

OMG - this makes me so relieved! Thank you! Subbed for life :) I started by weightloss journey this year with a GYM Personal trainer, with Keto, IF, meal tracking and cardio. My first dexa scan was: 1) Feb 7th 2022 - Before 120.2 kg with 34.6% Body fat = 41.57 kgs of fat 2) July 29th 2022 - 2nd Dexa milestone (appx 24 weeks) 107.4 kg at 33.3% body fat = 35.76 kgs of fat Key result was 12.82 kgs lost = 5.825 kgs of fat + 6.997 kgs of lean body mass I was disheartened because I personally don't feel like I've lost muscle; instead I feel strong since I can finally squat/bench/lat pull down/deadlift 50 kgs now. My assumption was that 70% of that 6.997 kgs of lean body mass, must have been water loss, due to keto (and less than

[@dhanushkumar5516]

Update please

[@salahelmackawi7971]

Is local muscle recovery a limiting factor for how much volume each muscle can handle. For example 20 sets for chest muscle per week ( two sessions per week) may lead for the chest not to be locally recovered well between these two sessions even though their no systemic or joint fatigue and thus hypertrophic stimulus will be less. What do you think?

[@FlowHighPerformance1]

I dont really think this is an issue, since your body will adapt to the volume demands 👍

[@ouroboros6125]

Don't let the "at least 10 years" thing scare you off from starting. You get the MOST gains earliest, and then it slows down on a decreasing curve. Then at some point - you'll hit your genetic ceiling and gainst will slow exponentially. - The first 1-3 years will net you the biggest improvements IF your diet is good, IF your training program and consistency is good. - 10 years to get your dream physique is also not true for MOST PEOPLE. If you want to look like a huge bodybuilder type - sure - you'll be disappointed. My goal was Brad Pitt's physique in fight club. I reached that 1.5 years into training, with more muscle mass and looking even greater 2-2.5 years in. No roidz, just working out hard and consistently with proper diet. The number 1 reason everyone isn't walking around looking fit, lean, and muscular. Isn't because you need to use roidz to see "real results". It's because the VAST MAJORITY of people do NOT have the PATIENCE AND DISCIPLINE to keep working out and eating right consistently. So we end up with lots of people just giving up from the get-go because they don't realize that muscle building is a marathon. It's not a sprint. TL;DR: If you want to look like Brad Pitt in fight club, or that but more muscular. PERFECTLY achievable for most men in 1-3 years. If you want to look like one of those massive mountains of muscle body builders carry around. You will be disappointed though. Because they chose to trade their future for "ez gains" in the present. Using steroids as a shortcut is like the demonic bigger brother of student debt. Where you get fast results and physique but you'll be paying for it big time later in life. You don't want or need to do that.

[@sollyolly9547]

Bejesus. Confounding factors, not 'conflating' factors...if you can't get that right, what else is wrong with this...?

[@FlowHighPerformance1]

I'd probably disregard the entire video

[@shaynevincent]

10 years is ABSURD. Just eat clean with lots of protein. Lots of cardio. And lift weights consistently. If it takes 10 years then you are either obese or have other health factors involved

[@chickentoucher55]

Hi FHP, I really appreciate the content you provide, even when much of it goes unnoticed. Just a quick question is the best way to train for hypertrophy through mechanical tension?

[@FlowHighPerformance1]

I wouldn't really consider 'mechanical tension' as a style of training. Rather it is a theoretical pathway in which hypertrophy is stimulated. There is no 'best' way to train for hypertrophy, but in general we want to train close to failure with strict form with high weekly volumes. Check out some other videos on this channel for more info 👍

[@ReverseGuy]

​@@FlowHighPerformance1 there *is* a best way to train for hypertrophy. Just people who know it do not share anything about it.

[@marcus_ohreallyus]

It's not that hard. If your weight (and weight lifted) is going up and your waist is staying almost the same, you are gaining muscle. But don't expect to see this happening, in weeks or even months. It takes years.

[@danieldpa8484]

Consistency and patience - aka Discipline - that´s the hardest part!

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/qXuTY6J9fdVkp6c

[@brynarn]

You can skip everything you said in this video. The best indicator. If you are getting stronger, you are building muscle. It is easy as that

[@INFJason]

If it takes you a year to see results, then you're training wrong. You should see visible results EASILY within 4 weeks.

[@FlowHighPerformance1]

When did anyone mention that you wont see visible results within short time frames?

[@sashabagdasarow497]

Brother, you could deliver the same information in half the time. Something to work on, possibly.

[@FlowHighPerformance1]

thanks for the tips

[@giggityeffyou]

I hate that I can’t focus on things when I hear a British or non American accent. This guy is probably dropping gems and my dumb mind just wanders off.

[@FlowHighPerformance1]

that is a strange issue to have

[@TheOutlierToday]

Once you start lifting, you'll never be happy with your physique.

[@linaindriksone851]

I quit excersicing for two months, when resuming I got bad muscle soreness - barely could move. 😅 But after a week or two the soreness completely went away. Now after a training session I feel that I have done something, but no soreness at all. Don't know what to make of it. Other content creators say that soreness doesn't striclty corelate with muscle growth and it could be the case that soreness goes away with time, but on the other hand - I dont know if I'm pushing myself hard enough.

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/pImVgqehjslnaNE

[@linaindriksone851]

@@FlowHighPerformance1 Thank you!

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/pImVgqehjslnaNE

[@timmyotoole6063]

10 years? it takes like 2.5-3 years of actual intense consistent effort to achieve what's basically your genetic limit.

[@Kuplpa]

It's for sure the period where you make the most of the gains you will, but you will still be able to gain muscle for multiple years after that.

[@g_rec_attempt6782]

For me, it is just focusing on my progressive overload. If I am squatting 30Kgs more in 9 months, you know muscle has been gained. If your form is consistant + your output and volume exceeds that what is considered an early neuro-muscular-adaptation, then you will undeniably have built muscle. Just keep your head down and follow thaz formular. You'll start to notice it by how other look at you or talk about your physique. For me personally, I am also a rugby player. So my performace on the pitch during contact is also a big indicator for me that my training has worked.

[@abeidiot]

This made me confused. Am I a genetic adonis? Or maybe years of sports makes it easier and faster later in life?(I was in competitive sports from like age of 8 to 20 and sedentary for 8 years)

[@FlowHighPerformance1]

Muscle growth is rapid initially, but then slows down over time. If you are seeing rapid gains after years of consistent training, you might have great genetics

[@Boba_Otoko]

Can I grow muscle with just using dumbbells

[@FlowHighPerformance1]

definitely

[@sprinksj]

This video is largely subjective with some common misconceptions and outdated information depending on each person you can stack on muscle quite fast it's determined by your intensity technique and diet along with rest if your taking many years to put on muscle your doing it wrong you need to train harder with more intensity and heavy weight or you need to rest more and eat better yes in the long term over years you'll put in muscle but it does not take many years to put on muscle 😂 again many many outdated and inaccurate assumptions in this video please watch current reliable sources and specialists on here to get help

[@FlowHighPerformance1]

Can I hire you to create videos for me?

[@Zer01211]

This is why im building strenght and not size, i get stonger than ronnie coleman in the shorter period of time and no roids

[@deanclements1839]

If you are taking years to start building muscle and not seeing a difference within a month you are either not training hard enough, eating right, or resting right. Even just one of these will kill gains

[@haroldasleknius8447]

For me a couple months and I look bigger, but I naturally just have a bigger frame

[@brozyes]

How to know you’re growing muscle: *go see your grandma*

[@thomaskoezumekoguinha8595]

holly freaking god damn, 10 freaking years??

[@FlowHighPerformance1]

sorry for the reality check

[@AABB-ez3ny]

If I didn't know that this was complete BS, I would've never even tried to build muscle. It does NOT take YEARS to build muscle. 3 months and you'll have visible muscles. How do I know? Cause I as a teenage female back in the day went from no muscles at all basically to very visible muscular arms in a 3 month time frame. How? Working out 3 times a week, eating cottage cheese, eggs and turkey a lot but also I ate whatever I wanted as well. Do NOT be telling people it takes "years." It does not. It requires consistency, rest and protein, that is it.

[@FlowHighPerformance1]

It definitely doesn't take years to see noticeable muscle growth. But to get to the level of muscularity you want it can take more than a decade of consistent training. Depends on how much muscle you want to build, you training routine, and most of all, genetics 👍

[@GodsendMusic]

Chill with that karen energy

[@asadianbelifont3875]

I don’t know I put on about 11 pounds of muscle within 3 months

[@nonohitters]

Wait wait 10 YEARS!? And there were kids at age 15 who were just ridiculously strong. Damn man, not being naturally strong sucks

[@generuss8291]

The way I am proposing to lift it can seem like a lot of work but that is the price you pay for size, i did lift the way everyone else lifted for yrs & i was in very good shape but i got frustrated at my growth so i decided to try this way, no steroids just blood & guts & it was hard work but after about 2 months i took measurements & i was shocked at the growth but if you want to debate it try what I'm suggesting & see for your self, make sure you have a spoter unless you workout on a machine which is what I did & you will also have to decrease the weight that you lift.

[@loghorizon45]

Babe wake up new political compass just dropped

[@FlowHighPerformance1]

not sure what that is 🤔

[@iGoldenBen]

I'm getting stronger but my arms aren;t growing unfortunately

[@FlowHighPerformance1]

They probably are, but at a slow rate

[@Yoshiiinko]

If you cannot see muscle growth and your body starting to get proportioned after 2 months of active training. YOU HAVE TO BE DOING SOMETHING WRONG.

[@FlowHighPerformance1]

🤔

[@64-bit63]

The literal only short term indicator of strength is hitting one more rep

[@FlowHighPerformance1]

yes - for strength. For hypertrophy it is a little more complex

[@johncody-newinvestments5187]

10 years? Nah bro. Just give me the roids.

[@FlowHighPerformance1]

no patience

[@INFJason]

Lol. 10 years?! Man, you need to learn how to train.

[@FlowHighPerformance1]

can you tech me?

[@Iamnuckamg]

Are you able to lift more week after week then there’s your answer

[@FlowHighPerformance1]

I wouldn't say this is accurate in all contexts

[@trestres4151]

Tres you better have defined muscles by 2032