How to Build Muscle if You DON'T HAVE Good Genetics... (TRY THIS!)

[@JoeDelaneyy]

Iya everyone. Hope you’re good. Say hello to the fam. Enjoy the video xx

[@joshmaggooo7140]

Iya darls xxxx

[@cyeforme]

iya darlin

[@DJcs187]

hope you're good too Joey

[@trevorvarney4900]

Hi to everyone in the fam Joe

[@RWMunro]

I creased when you mentioned bodybuilding studies and said hopefully you never have to cos they can be proper borin like 😂😂 thank you for goin through that shit to provide us content 🙏🏼

[@nelsonhoffman5922]

Been following you since Del Bros, and I'm actually being honest when I say this... Not once have you ever released what I would consider to be a "mediocre" video. ALWAYS coming away having benefitted in some form or another from watching. Joe Delaney You're My Hero. PS let's get some elder bro in a vid. Maybe a Q and A like the old days?

[@chadeunwoo6556]

@Banx wild Joe is a different animal😂

[@axerose]

I agree wholeheartedly with this comment

[@Bobbcee]

Joey is hilarious… his effortless attempt to make light of serious gym training advice is superb! Just comes to him naturally!!!

[@philipscalf5570]

Love your sense of humor and realistic outlook on bodybuilding.

[@Glazydays54]

I love this guys no BS approach with a slightly sarcastic tone. Refreshing.

[@eliasfrench3909]

Literally never comment on KZbin videos, but this is actually IT. Smashed it man

[@clementekpo7606]

It's great how comfortable you are with your genetics

[@W1LLt3hN1NJ4]

Just dropping by to say I like the app so far, just finished day 2 and keen to see how I progress. Been in a bit of a rut the last few months so hoping this can allow me to push on and make some gains babyyyy

[@yittheyak8402]

Joe Delaney is my hero

[@nathanielhughes9634]

Probably one of the best fitness/lifestyle related youtubers on the internet, mad respect for this man

[@gregorypic1947]

The amount fucking info he gives in a digestible way is absolutely amazing

[@ryanjoe66]

always loved your down-to-earth approach man, definitely helped me out in the fitness quest.

[@timbates799]

Video, content and graphics on point! Great work!

[@krrete]

This is exactly how I feel. I’ve been training all for quite sometime but I haven’t seen any difference in my body. It’s so frustrating

[@roberto-cb3pn]

I love your videos mate and your outlook on things and your honesty, much love

[@jackkphillips]

Finally some relatable content from Joey D

[@seanissomething]

Commenting for the algorithm. Love you Joey

[@edge3220]

Exercise is a skill. Blaming genetics before assessing if you're even doing it right is a weird route to take, imo. Everyone's different and different things work for different people, which is why there are so many different opinions even among professionals. If I had to guess, I would say most people struggling to make gains need to regress to make progress, but won't drop the ego.

[@TheHigherSpace]

9:58 to 10:05 That should replace every fitness video on youtube, let's call it a day.

[@Dareyouhow]

In the past I've trained 6 days a week, (push pull legs, rest, repeat) for about 2 years pretty consistently and I got good results, But the past three months I've only been training 3 times a week and I'm noticing better performance every single week whereas before I would constantly hit plateaus. Sometimes it's hard to equate doing less with getting more but for me it's done wonders, I'm amazed at the difference in progress

[@BBandBS]

You’re such a class guy, mate

[@sxhrgvs]

Another quality video Joe 👏. Keep ‘em coming.

[@Dan-yh8qp]

Just found this channel and I love your perspective/approach to this shit brother! Awesome info and very entertaining.

[@pn4639]

Done joe and the fam says hi back and have a good day ✌️💪

[@terryhaywood6146]

Brilliant video Joe

[@colincasey6085]

The LEGEND IS BACK!

[@marcgunz]

Thanks Joe, this video was very well put together and your explanations were excellent. Enjoy all your videos and like watching instructional and demonstrations that you do. Your stretching videos helped my lower back and its much better now. Thanks for making this video enjoyable

[@johnsawyer1630]

Great vids. Can you do a vid about the risks of a high protein diet over time? There's some studies about

[@Rajbruv_8]

Class mate much appreciated

[@Lolmans666]

Nutrition changed it all for me. I dont have bad or good genetics, im pretty average, but actuly eating well and hitting my daily protein made all the difference. If you dont see results in the gym, make sure to eat well and be in a small calorie surplus!

[@richNfit4life]

“Make the best of what you have, and don’t cry about what you don’t have.”(paraphrased). “Make the best of it, accept the rest of it”. ~Joe Delaney~

[@enragedpsycho9640]

VIDEO IDEA: how to build up your tdee

[@gareth7676]

Yo Joe, when's the app out? I'm holding off starting a new program while waiting for this 😆

[@nolan3481]

me too hahaha

[@hRt42kuo7jTtmk14]

I definitely don’t have good genetics and have always had difficulty keeping on muscle, even when I can build it. But what I’ve found works the best out of everything in order to get beyond a plateau is to increase volume and not weight. But the question is how to increase volume exactly. The two ways that works for me is doing sets of 25 and adding extra sets too. But people often think of volume as sets of 15 reps. To be honest, that actually doesn’t work for me. If your doing a weight that you can do to 15 reps and not more then you might as well lift heavier and just do sets of 10. But decreasing weight a bit more and doing sets of 25, while feeling exhausted at the end of the sets, will very often result in gains. You might even start to notice the gains in a matter of days. Also, if you normally do 2 warmup sets and 5 work sets of flat bench press for example then up it to 7 work sets. Do that for every exercise too. Add 2 more work sets beyond what you normally do on every exercise and things will quickly move to the next level on gains.

[@Unndecided]

Generally at the cost of strength Which do you value more

[@hRt42kuo7jTtmk14]

@@Unndecided not sure what you mean by cost of strength. You mean lower weight and higher volume will result in loss of strength? I don’t think so. My strength has gone up by doing more volume and building more muscle. On some days I still lift heavier with less reps and I can see my strength has also increased. Also, even though my experience is not what your saying, this video is about building muscle for hard gainers and not about gaining strength. So my technique has definitely worked to build more muscle.

[@Unndecided]

Of course through applying the general principles of progressive overload you will instigate Mio hypertrophy however by training through the use of high volume sets you do not optimise the extent to which your strength can increase In addition certain parts of the body benefit from differing amounts of volume, for example the legs are best trained using the Aforementioned high volume sets But personally I just trained for hypertrophy until I achieved a desirable amount of muscle then I focused on increasing my strength. But Do whatever works for you.

[@matcheung5134]

my favourite channel!

[@matrasimca5352]

Have you read Stuart McRobert book Brawn or Beyond Brawn? Stuart owns Hargainer magazine. An eye opener to say the least....

[@stophi2581]

I´m 48 and did push pull legs twice a week for about 2 years. there was nearly NO progress. I was sore all the time, my joints hurt and so on. I was able to do my workouts but only with very little progress used weights or even muscle-gain. As i changed to each muscle once a week (only on Saturday - my armday i do close grip bench and chin ups as powerexercise for each so on that day my chest and back get a little second push) i started gaining again. I was able to gain weight, muscles - and each week i was able to add some weighs on my main exercises. So, as you said: sometimes less is more. Of course i go realy hard because the stimulus need to be enough for a week. The second chance of protein synthesis i changed against more recovery. For me that works perfectly ! Maybe because of my age, maybe because i always had a hard time to gain muscle or weight. Anyway .....

[@dandogamer]

I've had literally the same problem with PPL split, my legs weren't recovering fast enough. So I've reduced my workouts to 4 times a week from 5/6. Already got new PRs and noticed more energy and focus in the gym. I'm 26 btw incase people think this is only for older lifters

[@basketball7677]

Bro try a full body 3x a week. A great place to start is the AlphaDestiny novice program. He explains why it works and all the positives and negatives that come with this sort of training (some that you wouldn't even think of). Also, Alex is just a great guy and someone I trust to learn from, check him out!

[@whenpigsfly8178]

Yeah, I think I'm in the same boat of being a slow-healer of the muscle tissue. I'm going to try ~ 1x per week, 1 set to failure (very detrained atm), 5 exercises. Wait until I feel totally recovered, then wait another couple of days to allow for overcompensation, before repeating the exercise with more weight.

[@izzysmart]

Funny as, love your humour mate 🤣🤘🏼

[@TheJamesB18]

Love how honest you were about body building studies being dead boring 😂

[@tom-tg8hz]

I'm not a hard gainer, I'm a none gainer

[@Dreamz922]

Your fcking great videos and humour makes it such a plessure to whatch you man keep it up

[@TheYoungMuTe]

Just for those two bullet points on that joke of a list to workout. Im liking this vid

[@DumbbellsAndDonuts]

Just tore my calf and confirm nothing has done more wonders for my calf size than this. 10/10 can recommend.

[@kevinhanley6462]

Thanks for the advice.

[@henrywildon2451]

Joe when is the podcast coming

[@TehEeveeGeneral]

I literally roll a giant boulder up a hill everyday and I feel like I'm getting nowhere.

[@ryanjoe66]

try 2 boulders?

[@Dylan-ko2gj]

I think Joe's community is intelligent so I'm looking for some advice. I'm currently ~188 lbs morning weight at 6'2 and I'm pretty lean I have a visible six pack and vascularity on my arms but I wouldn't say I'm "shredded". My goal is to be around 200 lbs at the same level of leanness. I'm trying to bulk slowly because I do tend to put on fat quickly so I'm doing around a 500 calorie surplus. My question is around what weight should I get to before trying to lean down? If 200 is my goal weight should I bulk to 205 or 210?

[@ryanjoe66]

Well I'm a certified armchair weightlifter so here's my 2 cents. 12 pounds of muscle is A LOT of muscle and will take a long time to add. I'm not sure if it's realistic to bulk up to 205 or 210, cut back to 200, and expect that you gained 12 pounds of muscle and only 5-10 pounds of fat. I COULD BE TOTALLY WRONG, so I think you should your own research on like, how much muscle vs fat you can expect to gain in a moderate bulk. More importantly, do what you're comfortable with, make a plan, and stick to it. Like pick a number, and then cut back when you get to it and see how you feel. Good luck =]

[@kierharris976]

When he said "nay" and threw up the image of a horse on the screen for 0.1 seconds, I died.

[@AlGollas]

Some body builders look good but get made fun of a lot. Keeping in good overall shape is my main goal.

[@pispigas]

Hey Joe I think that fat distribution is also a serious factor to consider

[@seanwei2007]

Every informative . Thx

[@sheLovesG]

I need that app!

[@Minibidji]

Why do i feel like you read the study in Jeff Nippard’s voice ? 😄

[@davidgarcia2093]

Damn you could fall under that “no bs” fitness influencer category much like jeff, derek, noel, greg, and sean N. if you keep this up lmao

[@atune2682]

10:44 i wont get that app then i cant take that

[@muzimabena3603]

Dropping gems

[@atune2682]

very nice vid!

[@Pose005]

Damn can't believe you were 5lbs heavier than elder bro in that pic

[@lmack6596]

"...because biceps" 🤣💪

[@florinmeica141]

What can you tell us about over 40s ? The body’s respond differently is it ? Thank you

[@MyEvilCreeper]

Noob question, 2 muscle group a day or full body which is better? 3 times a week

[@brianbadonde8700]

Full body definitely, just get strong at basic compounds eat enough and rest enough to recover which is something you'll have to figure out and can and will be effected by all sorts of shit, lack of sleep, bad diet, stress etc

[@billybowman6460]

Need some vlogs

[@Nadine56924]

Do you experience with low protein diet?

[@sharae3]

"neigh" fuckin took me out

[@payno24-7]

Try gear like Joe!

[@okipo3443]

I'm one of those bastards that can't train that often if I want to grow

[@atune2682]

4:41 exactly true haha

[@merketarif126]

How? with steroids?

[@Fatfrogsrock]

'Nobody has bad enough genetics that they can't look impressive' Regularly see people in my gym lifting twice the amount I do, but genuinely don't look like they lift. I'm lucky in that I get comments on my physique regularly.

[@LFz-in7eb]

Strength isn’t the only indicator. Maybe there nutrition is garbage, which is the case for most people.

[@RD-ig9pg]

Thoughts on turkesterone?

[@ryanh7431]

Any advice for certain muscles not growing as fast as others. My legs are pretty big and my upper body looks like spaghetti. I particularly want to bring up my arms. Would 20 isolation sets for each biceps and triceps be too much? I am at 12 at the moment.

[@AlexanderRodriguez-lm1qw]

Honestly for isos you can probably pummel them multiple times a week. They recover quickly bro. I highly recommend getting an ez bar and some weights so you can train them at home as well.

[@GB-ld6lf]

Upper/lower + arm day

[@ryanh7431]

Would something like this be a good ppl for brining up my upper body 3 incline dumbbell press 3 banded push ups 3 overhead press 3 y raise lateral raise superset 4 dumbbell skull crusher 4 tricep extension 3 lat pulldown 3 chest supported row 3 pullover 3 rear delt fly 4 preacher curl 4 hammer curl 3 hack squat 3 bulgarian split squat 3 hyperextension 3 leg curl 3 seated calf raise 3 standing calf raise

[@AlexanderRodriguez-lm1qw]

@@ryanh7431 not a bad split tbh I would sub in pull ups for lat pull downs and maybe add some more barbell work

[@con999t]

Progressive overload. 12,14,16,18,20 sets week by week increasing lod when you can. Then deload and reset

[@ElliottPrendy]

Is it a wise idea to bulk after 30 or will I get too fat?

[@divine4454]

Start with 300cal above what you think your maintenance is and observe for 3-4 weeks. If it goes too fast cut 100-200, if it stays the same add 100-200. Or just balance with a little easy cardio like walking for 30-40min every or every other day :)

[@okipo3443]

Personal advice keep your calories at maintenance,protein at 0.8x and carbs as high as possible

[@manjiro1710]

How to get shredded

[@chadeunwoo6556]

This video is just 11mins of Joe Delaney's showing jealousy towards the elder bro😂

[@whatsyourmax223]

Hit that like button ⭐️💯⭐️

[@ezra1402]

what about good genetics tho

[@djVania08]

Source: trust me bro. :D :D the best

[@chahinechallouf5490]

Bulk+low training volume= gains

[@GB-ld6lf]

For you. Not for everyone. Generally speaking more volume is better than less volume.

[@chahinechallouf5490]

@@GB-ld6lf nah high volume is always good for very advanced lifters who struggle to gain muscles cuz they reached their maximum potential genetics keep this in ur mind

[@UltimateKettle]

running & skipping = calves

[@TheAETHER22]

Biggest curse is being a fucking endomorph. Narrow shoulders, wide hips, apricot body shape

[@Peter-ts4hs]

👍

[@nomaderic]

Hard gainer just means you don't eat enough

[@xSeeJay91x]

Bullshit.

[@nomaderic]

@@xSeeJay91x 90 percent of the time they don't eat enough and probably don't sleep enough either. The other 10 percent just don't train hard enough. Even ppl with horrible genetics can build muscle

[@xSeeJay91x]

@@nomaderic HardGainer isn't a person who sleeps badly, eats little, and does not lift enough. Hargainer: - high myostatin - high TNF-α even without training! - high IL-6 - "poor" CNS that "discharges" quickly and takes a long time to return to "normal" - too little satellite cells There are studies and experiences showing that a certain percentage of people do not do anything - they do not grow. Sic! There are people who lose strength and muscle mass after resistance training and their health status (for example, hormones) deteriorates. Non-responders eat a lot and train hard, all they get is fat gain. This is a problem at the molecular level

[@chadeunwoo6556]

1:55 your training partner is probably trening harder than you, eating clener than you😂

[@MommaKnowsBestest]

Train to be alive.

[@Dean_spies_18]

Let's goo

[@joshbennett5119]

Thanks for nothing Mom And Dad.

[@seanbrewer5294]

Like

[@seemeseeyou456]

step 1 have good genes

[@rickymurray]

Sounds like you are trying more than ever to sound like Mike Thirston

[@jasperzx2725]

Joe Delaney is my hero