Straight Facts: Everything You Need To Know About Muscle Hypertrophy

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Jerry Brainum shares the straight facts on the three key factors involved in muscle hypertrophy - aka muscle growth.
If you are even a casual bodybuilder you have likely heard the term muscle hypertrophy. In simplest terms, muscle hypertrophy is the growth of muscle fibers. It's a key factor in bodybuilding and sculpting a physique. While any gym goer has likely activated muscle hypertrophy through the act of weightlifting - there is a lot of science behind how this muscle growth actually occurs. Understanding the key factors behind this science can help you optimize your training for better muscle growth. In our latest episode of Straight Facts, Jerry Brainum breaks down everything you need to know about muscle hypertrophy.
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[@GenerationIron]

TRAINING FOR HYPERTROPHY: generationiron.com/easy-tips-when-training-for-hypertrophy/

[@rockywaters9592]

I knew everything he said here already and have done for many many years, it's just comforting to hear it again, and to know that the science hasn't changed after all these years.

[@jeremywscott9090]

I have so much respect for this man💪Awsome to see you Jerry still putting out the facts of bodybuilding..Legend 💪💯

[@gerhardschelbi9939]

Agree! Much respect 4 Jerry.

[@spurzo-thespiralspacewolf8916]

Train hard, get stronger, eat enough calories, get enough sleep, pay attention to recovery length= muscle!!

[@joeld9896]

Wow well said sir 🫡

[@Sumerdini]

Train enough, use light weights-much reps, protect your joints, eat balanced...

[@promo130]

Trained today after a 3 year break, still benching more then bodyweight

[@Beats-By-Anthony]

I have made the switch from heavy training (reps in the 3-6 reps with zero time under tension) to more time under tension in the 5 to 20 reprange and shorter rest pauses in between each set. Sometimes I do a set of 5 reps with 5 seconds up, 2 second hold and 5 second down... one rep of 12 seconds! My strength went down by 30%-40% at least, but my muscles look much fuller! Also, my joints feel a bit more healthy and I feel very satisfied after every workout!

[@gibbsgibbs5585]

Hey - good info. I made switch as well. I do the same type of sets your talking about. My strength went down as also. But - what I did to fix that was first remaining consistent and slowly increasing the weight by like 5 lbs every couple of months. Continuing to stay in the 30 to 20 rep range. Then for me personally I would lift heavier for two weeks then go back to higher reps. Check this guy out on KZbin: Ryan Humiston

[@Beats-By-Anthony]

@@gibbsgibbs5585 Nice work! Have seen a lot of video's from Ryan, great channel!

[@MrWilander88]

Time under tension is always golden

[@Michael-qy1jz]

Mike Mentzer work out. I'm in my 50s with good build, full abs showing and continue that routine 30 minutes twice a week to extreme failure 1 set. Mentzer is right for us guys not using gear.

[@patrickhodgson361]

Damn that sucks man so a 300 pound max went down to 180-210 range. You could’ve just done 1 heavy top set to maintain your strength atleast

[@JesusOnlySavesEternally]

There are only a few men online that I will listen to for bodybuilding training advice. Brainum and John Meadows.

[@zl2848]

This is all very true, I've been lifting since 1985, since I've been 10 years old, I've never trained under eight reps, currently I'm 6 ft 242lbs with visible abs, always had stocky thick thighs calves, a cross between ectomorph and mesomorph, very thin wrists and thin boned but have been able to pack on a lot of size from staying in the 8 to 15 rep range going, to failure on pretty much 50% of my sets, also drop sets and rest pause.

[@tvaldez108]

4:00. At age 54, I recently took off 3 weeks of training. I did however continue to eat 15-25 grams of protein every 3 hours and I started looking even better then when I was training. I'm going back in a few days, full body workout, lighter weight, higher reps to failure

[@Michael-qy1jz]

Stay on the Mike Mentzer training. Twice a week for 30 minutes to extreme failure. We need lots of growth time, not lots of workout time.

[@nehemiahjandroep4568]

Absolutely loved this video. Just raw, straight to the point facts.. love it. I discovered your channel today, you have a new sub and will sign up for the e-letters. Thank you Sir..

[@krystofodehnal9448]

Awesome video, thanks!

[@brianf9615]

Good information. Thanks.

[@edithharmer1326]

Educational! Great Tutorial! Thank you for sharing your knowledge! Greetings for Singapore 🌹🌹🌹

[@vickyjoshi1913]

Jerry is one of the best

[@rik9833]

i once took a week off from having a bad fever and my muscles got way smaller. From that point on weightlifting became a life long thing, being small is depressing as hell

[@JGD185]

If you wanna stay big then get on the juice. You may lose your hair and your nuts will shrink but who cares we're freaks baby

[@promo130]

I took 3 years off and im still big

[@dsiz9421]

I took a week off and got major strength gainz

[@promo130]

@@dsiz9421 overcompensation

[@wintertime331]

I came down with a flu about a month ago so couldn’t train , and I continued growing, even after taking 2 weeks off ! All natural of course, and it makes sense , what do anabolics do? They lower cortisol and help you recover quicker, so finding that sweet spot of stimulation and recovery is important as naturals ,we’re all different body types, some respond to higher reps , some to lower, mixing it up is important, whatever it takes , develop that bulk😊👍

[@a.f.s.3004]

Good refersher course. Sometimes you need to hear things again to implement them. The other day I watched your calf training video and took your advice….high reps and lighter weight for the soleus…..heavy weight for the gastrocnemius! 💪

[@daxvax]

This dudes knowledge is awesome. Hes like a bodybuilding teacher at university level

[@GOT2GOPREPARED]

Jerry, what’s your thoughts on Mike Menzer’s HIT training for adding muscles over 50 year old who is trained?

[@christianduval8374]

Any vid on chest expansion Jerry ?

[@Shaq34332]

Good morning Jerry, what do you think about 'partials training' ?

[@4gegtyreeyuyeddffvyt]

I once got into a physical altercation with Jerry and he punched me in the back of the head, the back of the head!!!!

[@johnspartan98]

You gotta trust Jerry. He knows!! I do a combination of medium to heavy on all bodyparts. I also vary the rest times. Example: biceps. 1. Concentration curls Arnold style in Pumping Iron. 20-15-12-10 with 30 seconds between sets. Rest for 2 or three minutes and do 2 sets of 6 reps with as much weight as I can handle for 6 strict reps (usually 55 lb dumbbells). 2. Dumbbell hammer curls lifting both at the same time: 15-12-10 short rests between. Then two sets heavy with a longer rest period. 3. Preacher Bench, same thing. 4. Incline Dumbbell curls at the end to get a nice stretch and explode the pump. 15-12-10 then two heavy sets for 6-8 reps. Example: Bench press. 135 x 20 warmup. 165 x 15; 165 x 12; 165 x 10. 30 seconds rest between sets. The pump and burn is horrendous. Now rest for 3 to 4 minutes, load up the bar with 225 and do two sets of 8 reps with long rest between. Not to failure. I leave 2 in the tank. This keeps my power up. The 225 feels heavy after the lighter sets. Normally, in a power type low rep workout with lots of rest between sets I can to 20 to 30 reps with 225. Natty and 68 years old. Still have 20 inch pipes and 52 chest. Training since 1967 (off and on as life allowed). I trained the last 10 years straight. That's the longest stretch for me without a layoff. But I did back off some and reduce to a maintenance workout for a while.

[@bodiedbybands7477]

Thanks for the knowledge! Is there a difference between 15-20 to failure vs. 20-30 reps to failure?

[@shannonharris2602]

Depends on your goal.You going for size or for ripped.The lower reps to failure will build strength and size.You will get stronger before you get bigger.The higher rep's to failure you will build a little size but gain stamina like a cross fitter.

[@S3thousand]

I do high reps because i feel the tension effectively in the target muscle. When i lift heavier i cant get the same targeted burn. So should i incorporate more heavy load reps in my routine? Will i stimulate growth even though i dont feel that same targeted "burn" or fatigue?

[@glengraham7681]

What say you? Siim Land recently explained that certain supplements may interfere with building muscle and should not be taken post workout. Siim theorizes avoid certain supplements after exercise. Inflammation signals muscle growth and anti-inflammatory or antioxidants interfere with muscle growth. Also, supplements which slow down or inhibit mTOR interfere with muscle growth.

[@rohitkurian3473]

Time-Stamps would be an added advantage.

[@jesseaustin2438]

I learned this, i get to lactic acid theory/question, stuff in high school PE in Huntington Beach California 2005, i think cuz gov. Schwarzenegger made book smarts science of PE a passed standard or it was kinda new (Q1), and i applied that lactic acid would burn fat because its an acid and it scorch muscle fiber, which the book said is torn as there word, and by burning the muscle fiber would cause the tearing of the fiber and incinerate smallnor weak fibers so youd get just strong and lean muscle quality. And better performance because you have less fat clogging ur blood flows, and cleaner capillaries and muscle fibers, like a cross country skier. Also, Q3, would mixing up, muscle confusion?, of ur high weight to some low weight to failure having better effects and less plateau from a confusing manor of training? Confusion is using all the different techniques?, then adapt to ur own metabolism and fiber content. Thats all, kinda long, but i think i got really well thought out stuff that would answer others questions ,before they even got to that step in intellect evolution. I was nominated for the Golden Hawk, subject best performer both years, 11th and 12th for my high school in math, pre calc and calculus, and probably had least 75 to 85% highest score out of tests last 2 years in math, at Calculus level. Also, i jumped onto a 42 inch wall but from far so dropped maybe 4 to 7 inch from peak so i might have a better vertical than any NBA star ever, was 6'4 and 175-180 like Javier Sotomayor, at 24y.o., and im 31 now, so could i still maybe train to beat Javier for world record high jump? I had a hospitalization and had to take a hyperlipid ,sedating, metabolic rate changer, and am now 200 lbs, but should i go for Arnold's size body Bing, or still try high jump?? You have most experience with muscle train, and thats what i think would carry me to do really well at something.

[@AhatiMaat]

Get his newsletter 10 a month is worth the knowledge he gives away.

[@bobbywalker8337]

hit the deck jerry

[@gacv]

Jerry every info you give to us is gold, but you should buy a better microphone, also you should reach more people if you add some fancy graphics, thank you

[@tzzlite]

What does his t-shirt say??

[@samuraiRoniz]

I didn't go to gym for three years, but once started I lost all the fat in 2 months and only lost about 10% of the muscles that I once had.

[@nunyabeezwacks1408]

That's still 10% lost ☹️

[@samuraiRoniz]

@@nunyabeezwacks1408 2 year no gym 10% loss that I got back in 2 month a good deal I belive.

[@rohitgeorge8879]

Time-Stamps would have been helpful too

[@welldone8235]

thank God, I though tit's just me, month no GYM half gains gone :) but i have to agree, 4-6 weeks all comes back

[@wintertime331]

I remember gross over training in my younger years, looking back I just basically burned my muscles off my frame, after rediscovering Mike Mentzer ( not saying he’s the final answer ) but his message on recovery is paramount ! the first thing I did was take time off and I grew ! As a natural people were asking me what I was doing , I allowed myself to recover and grow , it’s a fine line we all have to find because as much as we have all the same organs etc , we all have different stressors and life circumstances we have to work around.

[@yassernomani2772]

Ultra epic pro t shirt

[@bobbywalker8337]

hey jerry,how do you have trouble spots with fat if the body burns fat systematically?

[@promo130]

The body burns fat everywere at the same time, not more or less on some bodyparts

[@bobbywalker8337]

oh really?how do you have so called love handles?

[@quez3]

better camera, better mic plz

[@DJSTOEK]

🖤

[@offthechainfitness]

I’m waiting for you to back up so I can read your T-shirt

[@MrVictoria69]

HIT all you need to know

[@ComputerPredator]

15:16 pencilnecks 😂

[@petercalicchio4973]

I never understood doing multiple sets of a exercise if you go to momentary muscular failure on 1 set. Especially if you're doing full body workouts 3x a week. Stimulate don't annihilate

[@jsmith5764]

I'm 74 and when I workout I may be training to hard for my schedule of 3 times a week. Been thinking maybe I use easy up some what. Thoughts?

[@latman1]

After all that gibberish I'm not quite sure what exactly Jerry is saying the best training for hypertrophy! I guess just use them all and try and figure it out🤔🤣

[@Only_bodybuilding_]

He said overload like progressive overload or if you go higher reps you need intensity which will overload the muscle ..

[@dandjedi]

@@Only_bodybuilding_ I was talking to someone who said it was overkill for me to keep journal on all my workouts and sets. This was a trainer. He said he doesn’t believe in progressive overload. I said well what do you believe in? “I just add more reps and then more weight as I get stronger and do drop sets and things like that.” I said “so basically progressive overload?” He looked so confused. He can call it whatever he wants it’s the same thing. The amount of really bad trainers out there is amazing. We have a 200lb female trainer at my gym that has people do ten reps with weights so light they could do fifty. A licensed trainer that probably doesn’t even know what hypertrophy is.

[@AhatiMaat]

@@dandjedi Is the gym planet fitness Lol

[@jesseaustin2438]

There are different varieties and people have different needs. Muscle confusion is using the different varieties. All this stuff was taught to me in high school PE in '05 in Huntington Beach California, after Schwarzenegger, mr olympia 6x, was made governor. I used this stuff to know how to get an 8 pack at 18. It also said, u grow muscle finer amount not size in puberty or youth, and if u work out u wont grow as long but ull get thicker, so i let myself get tall, then workedd out, and worked out after periods of resting for months or a year which was too long, but ur body gets used to the size then it is easier to get a reaction from the same stimulus, like progreesing thru plateaus.

[@wintertime331]

@@AhatiMaat lol right ?

[@josephjohnson8353]

Some of the comments here show me that the arrogance is still present in some lifters. They speak as if they are the epitome of braggarts and I doubt that they’re all that they claim. Being humble means a lot when you get older and wiser.

[@glenndouglas.T]

Time stamp you material please.

[@michelrood2966]

This explains how i got 22inch arms , cold ,at 52 after a 26 year long break in two years of training ..

[@BigDees19]

Im sure its mostly water and fat

[@Doug_Sweeney_]

@@BigDees19 🤣

[@DynomiteJones944]

Tom Platz is a wonderful case study for hyperplasia and hyper cytoplasmic response. His legs today at his age still look big as if more fibers were made from his younger leg look, he may be one example of fibre increase just due to sheer size of his leg muscle verses age verses he no longer hammer those wheels like he used to. ( it may also be case of nucleus increase, that either increased finer count or activated more of the unused fibers) In stark contrast his upper body is near nothing compared to the same time in 86 his last real competition his upper body to lower body are like he is two different people. The trainer factor is he used the same methods on his legs as he did for his upper body, in most cases it was sets with higher rep ranges to failure and beyond, he also did the 6 to 8 stuff but for the most part 25 plus range and beyond was where he was at.😊

[@christianjon8064]

Wonder if Tom Platz was over training or under training his upper body

[@DynomiteJones944]

@@christianjon8064 in my view it was over training in that he did everything to failure but probably to much more and to often , this is why it left as fast as it came, no permanence to speak of. This is synonymous with high rep high frequency trainging and lots of single joint work , yes it builds muscle but it tends not to stay like that from compound lifts supplemented with single joint when you need a boost or jolt or shock to the muscle. And not done every workout,. My opionoin based on over 40 years of experience and observations.

[@christianjon8064]

@@DynomiteJones944 yeah I’m almost wondering if the more he focused on bringing that upper body up the less results he got

[@christianjon8064]

@@DynomiteJones944 this info about his light cycle might add to that theory that he was overtrained. Less steroids = less recovery ability. But look at his legs. There’s still something here we don’t fully understand about building muscle mass. kzbin.info/www/bejne/raq5e4asmL2Hg5o

[@DynomiteJones944]

@@christianjon8064 , aurther jones wrote apiece about indirect affect whitch I believe is relevant here, because he did squats a compound movement whitch he did hard and heavy the over all body affect would have brought the upper along to a certain degree. Then all he had to do in my opinion is mostly compounds with some singles in order to take full advantage of the ripple affect from the squats. So what I think occurred is to much to often in a misguided thought that because he needed upper body so badly that more work was required. Hence why his arms got hurt and injured , over worked arms is a toll tell sign of over working to the point of injury or regression. He had small arm and upper body in general , it looked ok at the time as his completion was Franco and Chris Dickerson. They had the same affliction small upper body in comparison to their legs. CD in general had a awkward look , the other was Danny Padilla he was very symmetrical and had great genetics for bodybuilding , that why he placed ahead of Tom platz in most cases. But man those legs , very few compare and are the envy of many a bodybuilder. Being second place in his case was the biggest win he could ever achieve and looking back it suited him well and in most cases provided a life time of positivity and endorsements that winning might not have produced. A one time winner or life time icon, I think he embraces the life time icon to this day. As the next big star to come lee Haney would say if you don’t got wheels you are not a bodybuilder.

[@catnameddog8776]

You call it fluid in the muscle or maybe it’s just puss the grainy muscle is best done by controled heavy.. your a virtuoso writer.

[@borisborowetz5226]

Any way to heal broken teeth?

[@coppermancopperman]

No audio

[@jerrbear1371]

Audio is fine on my end…

[@arashas]

What is the full text on Jerry’s T-shirt? I don’t care who dies in movies, as long as …?

[@albardo08]

The dog lives.

[@peternagy-im4be]

@@albardo08 Gotta love that sentiment. Get a rescue dog today.

[@polito-truthwithsammygonza8892]

2,

[@waldek32]

U can go to failure within 15 reps and still good. No need to go to 25 reps. HIT.

[@bobbywalker8337]

so you couldnt do push ups ? anymore im skeptical of this man

[@michelrood2966]

The only negative thing about this is he doesnt look in the camera, great info though

[@BigDees19]

Hes reading his notes

[@gerhardschelbi9939]

Jerry is jewish!

[@michelrood2966]

@@gerhardschelbi9939 So whats your point.

[@michelrood2966]

@@BigDees19 Obviously . That doesnt mean he cant look in the camera from time to time

[@hassan2074]

Serge nubret was right

[@luaustin627]

i dont care who dies either jerry

[@bobbywalker8337]

here is the interesting part,you could have worked every area with calistenics

[@christopherwalton5445]

You are 100 percent right

[@troll-fx2zc]

Hey, who you calling pencilneck

[@catnameddog8776]

Same thing with the brain but you have that covered I believe

[@bobbywalker8337]

bolt of what evidence

[@fabiansandoval6132]

Dang im second F me!

[@bobbywalker8337]

thats exactly wrong ,it is hormones your test goes down as you age

[@jgrullon32]

It probably does but when you reach that up in age. You got to do what ever you can and not retire in being healthy before you die. Rather go out out healthy. If your doing bad well you go out bad.

[@bobbywalker8337]

there is no probably according to medical science,well lets put it this way a man at 20 and at 60 the same man mind you doing the same amount of resistance work will he have the same amount of muscle?

[@JamesAHollandMusic]

30 minutes of listening to a run on sentence of big words and he’s revealed not a single thing that isn’t already a known fact to anyone who has spent any length of time working out. Between him and Johnny Jackson unfocused ramblings, I feel like GE is running out of content anyone cares about.

[@AhatiMaat]

" not a single thing that isn’t already a known " yes to you. Not the obese person who has never picked up a dumbell or barbell in their life... Reality is not just based on James perspective.

[@christopherwalton5445]

Tuned out after the first two minutes...reminded me of a kid that has to do a ten minute speech, just strechs out and rambles on about pointless facts and numbers rather than just getting to the point, which can be summed up in a sentence

[@Yoshi.337]

Most people watching videos about muscle hypertrophy dont know very much, hence why theyre watching a youtube video about muscle hypertrophy.

[@christopherwalton5445]

Get.....to......the point.....

[@bobbywalker8337]

all this is science mumbo jumbo,prove it

[@jimmydupree6589]

Something cool about a grumpy jew giving muscle building and fat loss advice

[@gridiron8870]

Why does it matter that hes Jewish

[@joeld9896]

Jerry is a rare being who is willing to share his knowledge and that is indeed RARE! Thanks for giving Jerry. It definitely inspires me to learn and teach to continue your very generous nature. You've taught me more over the years more than any teacher I've had in school. 🫡