How to grow muscle...According to Dr. Berg - What The Fitness Ep 39

#MuscleGrowth #DrBerg #WhatTheFitness
Eric Berg's original video: [ • How to Grow Your Muscl... ]( • How to Grow Your Muscl... )
COMMENT ON DR. BERG'S CHANNEL (RESPECTFULLY) AND ASK HIM TO DEBATE ME
In this week's What the Fitness, we discuss a recent video from Dr. Eric Berg, a chiropractor who has never met a topic that he wasn't ready to give his uninformed opinion on. In this video he talks about 'How to Grow Your Muscles.' In it he makes various claims, the vast majority of which are unsupported by data. In the video I cite various references to debunk his claims that you can review below:
Growth Hormone: Great Expectations (Article on biolayne): [www.biolayne.com/articles/sup...](www.biolayne.com/articles/sup...)
GH does not increase strength
[pubmed.ncbi.nlm.nih.gov/7525633/](pubmed.ncbi.nlm.nih.gov/7525633/)
[pubmed.ncbi.nlm.nih.gov/8550787/](pubmed.ncbi.nlm.nih.gov/8550787/)
[pubmed.ncbi.nlm.nih.gov/7864103/](pubmed.ncbi.nlm.nih.gov/7864103/)
GH does not increase skeletal muscle hypertrophy
[pubmed.ncbi.nlm.nih.gov/1550219/](pubmed.ncbi.nlm.nih.gov/15502...)
[pubmed.ncbi.nlm.nih.gov/7864103/](pubmed.ncbi.nlm.nih.gov/7864103/)
[pubmed.ncbi.nlm.nih.gov/20541...](pubmed.ncbi.nlm.nih.gov/20541...)
[www.ncbi.nlm.nih.gov/pmc/arti...](www.ncbi.nlm.nih.gov/pmc/arti...)
Muscle Damage is NOT required for muscle growth
[pubmed.ncbi.nlm.nih.gov/21270...](pubmed.ncbi.nlm.nih.gov/21270...)
[pubmed.ncbi.nlm.nih.gov/29282...](pubmed.ncbi.nlm.nih.gov/29282...)
[pubmed.ncbi.nlm.nih.gov/22344...](pubmed.ncbi.nlm.nih.gov/22344...)
Volume Load is the Main Determinant of Hypertrophy
[pubmed.ncbi.nlm.nih.gov/27433...](pubmed.ncbi.nlm.nih.gov/27433...)
[pubmed.ncbi.nlm.nih.gov/20300...](pubmed.ncbi.nlm.nih.gov/20300...)
Greater lean body mass loss with intermittent fasting compared to non-IF
[jamanetwork.com/journals/jama...](jamanetwork.com/journals/jama...)
Protein distribution is important for optimizing muscle mass
[pubmed.ncbi.nlm.nih.gov/27903...](pubmed.ncbi.nlm.nih.gov/27903...) (my study)
[jissn.biomedcentral.com/artic...](jissn.biomedcentral.com/artic...)
[academic.oup.com/jn/article/1...](academic.oup.com/jn/article/1...)
[www.ncbi.nlm.nih.gov/pmc/arti...](www.ncbi.nlm.nih.gov/pmc/arti...)
Ketogenic Diet Impairs Muscle Building
[www.ncbi.nlm.nih.gov/pmc/arti...](www.ncbi.nlm.nih.gov/pmc/arti...)
[www.ncbi.nlm.nih.gov/pmc/arti...](www.ncbi.nlm.nih.gov/pmc/arti...)
[pubmed.ncbi.nlm.nih.gov/30335...](pubmed.ncbi.nlm.nih.gov/30335...)
Fast Eccentrics Create MORE Damage than Slow Eccentrics
[pubmed.ncbi.nlm.nih.gov/16874...](pubmed.ncbi.nlm.nih.gov/16874...)
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Take my online course "The Science of Nutrition": chfi.click/laynenorton_online
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The BEST research breakdowns - www.laynemass.com
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[@billyyousaf2036]

Hi Layne, Fantastic video! Hugely with the way you totally debunked Dr.Berg's bullshit! The video was really enjoyable and I definitely learnt a lot. Big thank you for making the video. Cheers, Billy

[@billyyousaf2036]

Hi Ethan, Thankfully, I haven't watched of Dr.Berg's videos!😂 Yeah, I totally agree with you that you have to be careful when doctors do videos about nutrition as they're not trained in nutrition which is a joke!

[@yenkodavi3573]

Unfortunately Ive have been listening to berg, eating 2 big meals a day I started lifting weights 3 times a week and doing some light 30 min cardio 3 times a week!! im 5’9 Ivelost about 20 pounds from 169 to 147, is this ok?? wtf? I mean I look ok, how do I gain more muscle! my fasted sugar is 109 do I eat more? lol im lost. 😭😭😭 help!

[@cademoses857]

I know Im asking the wrong place but does any of you know a way to log back into an Instagram account?? I was stupid forgot the account password. I would love any tricks you can give me.

[@braylenjefferson608]

@Cade Moses Instablaster :)

[@nidazafar4205]

@@yenkodavi3573 @YENKO DAVI You should continue fasting till your morning sugar levels comes down under 100. Thats will be a normal blood sugar level. Your 109 shows you are still insulin resistance. To built muscles you don't need to eat too much. You need testosterone and growth hormone which you can achieve through fasting and when your insulin resistance problem will be sloved more and more protein will go into muscles. Choose the right meal when you are not fasting and exercise after the meal especially HIIT.

[@BearFackerr]

Berg expaining how to build muscle in the most bro-way ever, based on an interview with a bodybuilder. This was great.

[@numberonedad]

"you want to keep perfect form" thanks dr berg

[@seans4893]

"Dr Eric Berg is A chiropractor that makes nutrition videos. Kinda like me making videos on space exploration". Love it!!

[@ickabodunk]

Kind of like Albert Einstein, Bill Gates, and Elon Musk knowing what their talking about without having any degrees in their fields! Oh, wait…

[@StinkyCashFlatEarth]

You love the fact that a so-called doctor used multiple logical fallacies in one sentence? That is the worst false equivalency I’ve ever heard.

[@thebcwonder4850]

@@StinkyCashFlatEarth which fallacies?

[@StinkyCashFlatEarth]

@@thebcwonder4850 Sean S used a false equivalency, an ad hominem, and an appeal to authority in an attempt to dismiss Dr. Berg’s knowledge on nutrition. 1. A chiropractor is perfectly capable of learning and teaching nutrition. Anyone is. 2. Sean didn’t rebut anything said in the video. Instead he attacked Dr. Berg as a person. 3. Comparing this to a shmuck making space exploration videos is a silly false equivalency that needs to explanation

[@pizzaparkerhotdogmaguire3225]

@@ickabodunk false equivalency. Both are fruits so both must be the same! Imagine equating Albert Einstein with Dr Berg lmao

[@the_notorious_bas]

Would love to see Dr Berg train like Dorian while being on a keto diet, eating twice a day.

[@sterlingkeful340]

I was thinking that too. If this guy took on a program like he suggested, he would cripple himself in the first week.

[@boxerfencer]

@@sterlingkeful340 he'd need to take those 3 weeks off, he mentioned. Maybe he was right all along. Rofl!

[@SirAlexanderdeLarge]

@@sterlingkeful340 His brain Is crippled already, so his body would just be following suit.

[@alex_stanley]

Anyone can train like Dorian, because a single working set to failure in an 8-12 rep range can scale up or down to any fitness level. My trainer, who just got his IFBB pro card at age 72, splits his routine almost exactly like Dorian does. I have a very thin build, and my 2-way split routine takes all of two hours a week. I see High Intensity Training as really the ideal method for average everyday people to get in shape. Work out every muscle, and when you can do a solid 12 reps two weeks in a row, go up in weight.

[@the_notorious_bas]

@@alex_stanley I wasn't critiquing Dorian's training style, but you can't expect serious progression while being on a keto diet, eating only twice a day. It will burn you out in no time, because your glycogen levels are very low and you're in a caloric deficit (unless those 2 meals are extremely large).

[@Asphesteros]

It’s amazing how a calm authoritative sounding voice speaking slowly and clearly in front of a full whiteboard can be more compelling than accuracy.

[@beleares]

I followed Dr. berg for years, and honestly what his diet boils down to is high veggies, a moderate amounts of protein, and in general an extremely restrictive way of life, which generated in me an apprehension to most foods and sort of an eating disorder. Since I crashed so many times trying to diet the way he directs people to, I decided to study nutrition and get my facts straight. After I began understanding basic nutrition science (and science itself), I began noticing how wrong Berg was, like awfully and sometimes dangerously wrong. I began finding other sources, such as Byolane, Dr. Huberman, even Coach Greg, and I continued on on a path to true DATA. I am now finally able to have a proper diet and I am well on my way to fitness, better than ever in my life. It's good to see this channel calling a spade a spade. But unfortunately I know a lot of people may not have the sufficient understanding in science to separate truth from lies.

[@numberonedad]

it's so funny watching him BS his way through the medical stuff like he knows what he's talking about

[@K0YOT3]

Nutrition Made Simple is a great source of information too

[@geno5169]

I did that keto diet for years! Years ago! It’s not a healthy choice of eating! I have clogged arteries because of ketoz! I switched to plant based! It’s healthier way of eating! I’ve never felt so much better since I’ve been eating oatmeal! Fruit smoothies with plant protein powder.!

[@numberonedad]

@@geno5169 dr berg says pork sausage is the best thing to clean out your arteries lol

[@tomashgrey5510]

​@@numberonedadwtf? Really?

[@r9nger]

I read the title, saw the thumbnail, and it was enough to make me LOL.

[@skmphdez7965]

DR. BERG ON THAT VIDEO SAYS HIS GOAL IS NOT TO BE A HULK 🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️ put the whole video

[@travelstory98]

He never will. Half video is easy to defame someone...

[@kamo7293]

he said it as if " oh yeah i ould but im not right now" which is laughable cause i dont think he even knows how

[@joeysantoro4835]

Why would he cite Dorian Yates then?

[@basemgerges1979]

This is gold! Funny, entertaining and straight up no bs factual. Keto and IF have helped me control my dirty carb intake and hence improve fasting sugar levels, but there’s no way to grow muscle and/or lower body fat as EFFICIENTLY as a good balanced protein fat carb diet. But anyways great stuff man. Liked and subbed and looks like ama be binge watching your stuff!

[@kartikvenugopal3211]

Idea for a new series - What the Berg (WTB) ... I'm sure Dr. Berg provides enough material to warrant his own series 🙂

[@bsammo5205]

this is most likely one of the best videos you've put out so far. bravo!

[@Tubiega07]

Hey Layne! great video! Can you make one about growing muscle on calisthenics style training? i know i know... lol but i had a sport injury in my spine some years ago and 2 operations so im banned from lifting weights. It would be great since i think you are great. peace

[@Glorymole-pv2gt]

I won’t be listening to Dr Berg regarding weight training, but the reason Dr Berg is so popular is because his main message is don’t consume sugar and processed carbs and for many Americans this is exactly the message they need to hear.

[@brittanylutz7742]

I’d pay money to watch him debate Layne. That would be epic.

[@abhishekpatra7954]

😂😂😂😂

[@GameChanger597]

I would too😂 Dr. Berg would win. Hands down- no contest. I don't think Layne realizes just bc Google Med and WebMD say it, doesn't make it true. There is a lot of corrupt "science" out there that leads us to believe the wrong things to our detriment but to the benefit of their pockets.

[@EihabFitness]

The cardio clip on building muscle cracked me up 😂😂

[@GameChanger597]

The guy is actually incorrect in saying you can absorb all the protein you eat. Not true! Dr. Berg is correct on this one, your body can only absorb so much until it begins to turn the protein into sugar. This is actually quite well-known unbeknownst to him.

[@thomasrichard8461]

omg thank you sooo much for this video !! i just came across this Dr BERG guy's videos today and watched a few regarding building muscle and he was just confusing the shit out of me relative to all the knowledge i had acquired over the past years on training and nutrition. THANK YOU !!

[@nicoleligeza832]

I literally laughed out loud with Layne when Dr.Berg said that working out a muscle without full recovery causes scar tissue 😂

[@maltheri9833]

Audibly said what the fuck are you talking about

[@Villgaxx07]

Hi layne, please could you do a video on whey isolate in water form, like protein water or powder form. is there a difference in absorption and what would be optimal... Please answer 😭😭😭

[@davidgreene8608]

Layne thank you for your videos about nutrition and working out. I went keto for 5 years because my hiatal hernia causing acid reflux. Keto helped that for sure. Here is the facts about my journey. I’m 63 years old. Workout with weight 5 days week. Former bball player in college and transitioned to running 25 years ago. Running competitively. I couldn’t keep doing keto because I couldn’t do the required speed work. Recently got my testosterone checked and it was 75!!!!!! Extremely low. Started implementing about 250 grams of carbs, lower my fats and increaesed protein and now my sleep mood is better and my test is up to 450. Thanks for all your advice and SCIENTIFIC KNOWLEDGE. I OWE A LOT TO YOU

[@sohailmohammed2194]

Bro I’m very much positive that you can win not only with dr. Berg but any debate with your knowledge and real research! And the last but not least your positive attitude. God bless

[@GameChanger597]

The fact of the matter is that you can build muscle in multiple different ways. Dr. Berg is not wrong in his teachings and neither is this guy. There is more than one way

[@vignesh1065]

@@GameChanger597 Berg is the biggest quack on KZbin. I used to believe that guy when I started my fitness journey but trust me fam, he's the most RIDICULOUS man on KZbin.

[@dickyholmes8376]

Layne, I'm shooting for 200g protein per day as per a calculator, but generally do it in two meals on workdays because it's just convenient. Assuming spreading 200g through my workday isn't an option, is it better to hit the 200g regardless or can I save some money here if there's no real benefit? Thanks for any insight you can give.

[@mmaworld552]

You doing it correct everyones different keep doing your thing 💪

[@Alkeje]

You are hilarious! I enjoy watching your videos. I like that you are able to point out the nuances of fitness and nutrition. In my field I have had to read lots of academic papers and general articles- lots of times I will read a journal article or just knowing basic chemistry and biology -- I say to myself “ what that person is saying doesn’t make sense” so I am glad someone with your educational background can bring clarity.

[@brucejensen3081]

I think you can focus on training each muscle once a week. If you do sumo and stiff legged deadlifts on leg day, you will hit forearms and back a bit. If you do deadlifts and rows on back day you will hit rear delt and legs. Chest day you will hit shoulders and so on. Lots of compound lifts will make you grow faster, but you will need more rest. For shredding its probably best to gradually move to a haney style of stimulation, where you train each bodypart twice a week

[@dmanzawsome]

Back in freshman year of college I did Keto and watched some Dr Berg. I knew a little about muscle building at the time but not much about nutrition. He made a video on how to build muscle back then and even as a newbie lifter i could tell the man had no idea what he was on about and had to unsub from him.

[@elchappo1320]

Thank u for ur hard work, doc. Keep it up. More vids like this please

[@ssdabel]

ahah I'm glad he pointed out the "Dr. Berg doesnt even lift" thing. Not a very honorable argument but in this case its too obvious to not mention

[@biolayne1]

If that was the only rebottle I had against him then it would be inappropriate, but I felt like it just fit with the entire dialogue

[@77dris]

It’s harder to spot guys who lift when they are in dress clothes unless they take steroids or wear skintight shirts. You never know, he might have a Groundskeeper Willie thing going on. 😊

[@DarkAbyss9]

@@77dris no

[@sterlingkeful340]

He seemed more like a guy who just heard about weight lifting from this big dude he met last week.

[@ssdabel]

@@biolayne1 I think it totally fit.

[@trockmalone007]

Been watching your vids for years. I've learned so much from your vids and programs over the years, just wanted to thank you for all you put out! Just stumbled upon this vid. Love the background on this. You should bring that back from time to time, if easy enough. Looks cool as shit!

[@Starless85]

Dr. Berg is a chiropractor. Nuff said.

[@talks2squirrels953]

and a religious freak, Scientology

[@geno5169]

Since I stopped doing keto! I’ve been looking so much better with lifting weights doing plant based eating! I bought organic plant protein powder with my oatmeal/ smoothies! My looks so much healthier! ! Not worried about carbs! I’m enjoying oatmeal!

[@geno5169]

I totally agree with you! Dr.berg doesn’t know how to teach in building muscle! He needs to stop with his crap

[@sarabennett6295]

Fasting and keto didn't work for me either. I was always tired, hangry and tend to binge-eat. When I stopped and actually ate proper well-balanced food, the scale moved much faster...my body isn't holding onto fat anymore because it realised it's not starving and working more efficiently 😂 I also lift weights too

[@hobosportgaming9406]

If someone like Dorian Yates or Jay Cutler can with a very different strategy for inducing hypertrophy compared to a Phil Heath or Ronnie Coleman get to a comparable level of muscle growth(stage result, not day to day), what ends up being the equalizing factor? Volume could be the answer, but as Layne points out the data indicates that the same volume will be far more optimal over 2 - 3 sessions due multiple synthesis windows (combined with the maximum protein dose response I assume). That would make Dorian's far less optimal since he is focusing on secondary muscle growth mechanisms. How does he catch up? Do we just need more data? Is there just a relatively flat maximum that someone can reach with both methods?

[@chronometa]

I usually seperate intensity (strength based), and effort (intensivness) for stuff like hyptrophy or cardio.

[@junior90210]

What do you think about protein cap per meal in a context of a digestion time? My unscientific guess is: (mechanical) digesting for example 80 g of beef in a complex carb-fat-protein meal will take a long time, so the amino acids release won't be just right after the meal consumption, but rather sustained for many more hours after. Am I wrong? Probably the meal consisted of just some carbs and whey protein would cause more accute amino acid spike than a heavy meat/dairy meal?

[@mikafoxx2717]

New study says you're correct. They measured 100g and it continued muscle building for over 12hrs when the study cut off and 30g did not.

[@OfficialBeeswax]

If we're doing anecdote: I've been lifting for 2 years on keto, and made very little gains in that time. I went off keto a few months ago and went for a more balanced diet. I feel like I'm only now getting my noob gains, because I have exploded in both muscle size and strenght since then.

[@AngelTyraelGM]

Dr Berg is ripped shredded and massive, he clearly knows wtf hes talking about dude dont be jealous xD

[@johnnemo4146]

So, what are you saying, should one wait for the muscle to stop hurting to exercise it again, or can one exercise it while it still feels painful?

[@davidwelburn]

OK; but here's what I want to know. What do you do when increasing volume makes you smaller and weaker? I've tried it so many times. With one work set (after appropriate warm-up set(s)), I can improve for a while, before I plateau, or just burn out (performance then decreases, sometimes substantially). With two sets I can improve for a while, provided I don't push both sets real hard. With three sets, I can improve, but for a shorter time. With four sets, I just get weaker. No improvement whatsoever. Anything more is completely futile. I have had chronic fatigue since childhood, however, so I don't know if this is a factor. Any thoughts/information you have on this would be really welcome. I've tried asking many people, but no-one has a clue. Thank you.

[@ramanujgupta3432]

Sir I lift for the 24 years.Its all I can say weight training is not about hw much you can lift, its all about hw much weight you can control in good form to play a long innings.

[@davidwelburn]

@@ramanujgupta3432 Thanks for the input. I've been training over 45 years, so am well aware of that, but appreciate the reply, anyway.

[@gim12345]

Do less reps and sets but with moderate to high weights

[@buddhacat422]

Chronic fatigue is probably the culprit. I've had multiple bouts of EBV (Epstein-Barr Virus) and once I pushed past a certain threshold, I used to get sick and have to cut back, losing all my gains. Healing the EBV (and thus the chronic fatigue it engendered) helped me go beyond that plateau. It would probably be helpful to find out what's causing your chronic fatigue and focus on healing that, along with less reps/sets but moderate to high reps like Gian Lucca suggested. Worked for me. Good luck🙂

[@nilo7727]

Great video great content from Layne!!👌👍👏😎

[@renatopacheco5159]

Massive thanks for making this video, Layne! Always learn lots of info, you rock!

[@Exercise4CheatMeals]

I literally love hearing about anabolism. The anabolic diet is life.

[@GregPaxson]

I thought I knew a lot before watching... now I know, that I know a lot more than I did before watching this video. Thanks for sharing this knowledge from your expertise.

[@jamie5mauser]

Wow. Love the reference library in the description!

[@hamsterbrigade]

Yes, thank you for doing this Layne

[@tatyanamatveeva2905]

it is insanely amazing that this channel exists.

[@VansLegacy]

Layne, what are your thoughts on Dr. Raymond Peat’s and his view on metabolism, physiology, and hormones?

[@22mononoke]

Bioenergetics....

[@VansLegacy]

@@22mononoke yes.

[@22mononoke]

@@VansLegacy Bioenergetics makes a lot more sense to me than the rate of living theory but would be interesting to know what Layne thinks about it.

[@SupremeSkeptic]

Any studies about intermittent fasting being detrimental to muscle hypertrophy?

[@juliogalvis5290]

That’s why keeping up with updated data is important. Some people who are only beginners will believe his nonsense. I think it’s his duty to address his misleading information. Thanks man for your knowledge.

[@Lurker01]

Many people are looking for some gnosis, some secret/better knowledge or shortcuts so such people like Berg sound good to them.

[@johngoodhue3410]

Brilliant video. Thanks

[@lov2playtn]

Would you mind sharing as to how many times you eat in a day? Also...curious what do you eat. Thanks!

[@77dris]

I just watched Dr Rhonda Patrick on Joe Rogan and she talked to Satchin Panda who has studies about time restricted feeding that showed muscle gain when the eating window was less than 12 hours - with the most benefits with a 9 hour eating window. Longer than 12 hours with all things being equal muscle gain was greatly diminished (or lost if no lifting was done)

[@biolayne1]

In mice...

[@JeffreyFate]

It doesn't matter who is right, only that the truth for you personally is discovered. Try what the experts say, measure the results, and adjust as needed.

[@gaijinhakase1575]

What? Facts are facts, and Dr. Terd is wrong

[@JeffreyFate]

@@gaijinhakase1575 To that logic, everyone can do exactly the same thing and get the exact same outcome. That never happens. We're all too different in too many ways to have a universal method for almost anything.

[@gaijinhakase1575]

@@JeffreyFate nope, that logic is flawed. The *processes* are the same, not the outcomes. Just because certain individuals find that Keto and/or IF works best for them in terms of lifestyle or adherence, does not mean it’s optimal from a scientific standpoint. Layne laid down the facts. Period.

[@JeffreyFate]

@@gaijinhakase1575 OK, yes, definitely true. However, you can come up with any truth you want using studies. No study can get enough raw data to definitively say anything.

[@MS-ho9wq]

@@JeffreyFate So anything is true if you can make the data show it to be? You're a clown.

[@josephneedhamjr]

On point as always Layne 👌

[@violinbite]

I am 51. I have use IF to lose weight from 75kg to lowest 66kg. My height is 1.68m. Currently I am doing workout in hope to have more muscle gain. I am not doing IF and watchful over carbs intake. Current weight is 68.5kg. Still have that bit of love handle but finding hard to gain muscle and get shredded

[@HarryZikosNY]

I find myself rewatching these just for comedic relief. So good!!!

[@jimbean1056]

Layne Savin us from this madness like a preacher saves our soul

[@gregkelland]

I would love to see you use a matte hair product in a small amount. It would make your hair look thicker and not so crunchy.

[@mo-215]

Excellent video. Anecdotal information is not data. Other commenter....solid point about Yates claim on one set. Actual interviews, Yates talks about all his warm up sets, not just "one set".

[@skmphdez7965]

DR IS RIGHT NOT EATING TONS OF PROTEIN wont help you. i ate tons and still was flabby

[@joestar3335]

Were u even on a deficit?

[@germanshepherdmom1143]

So , is it ok to train the lower body 3 times a week ?

[@jonwick5824]

If you can only "use" 40-60g of protein at a time how long do you have to wait between protein feedings in order to use that amount again? How do you get say, 250g of protein in a day (not that you need that much but just for the sake of understanding) or more and utilize most/all of it? I remember when 20-30g at a time was the magic number but the people saying this also talked about needing super high amounts of protein per day. I always wondered how in the heck you could pull that off.

[@jondel3304]

Those are great questions. I've wondered the same. There's so many factors about dietary protein biochemistry that no one ever talks about. Uptake rates, utilization rates, absorption rates, digestion factors, etc.

[@mikafoxx2717]

Modern studies prove his point wrong. 100g of milk protein and muscle synthesis kept up after 12 hours. 30g only raised it for several hours.

[@jonwick5824]

@@mikafoxx2717thanks

[@stoicx8362]

i knew it!..a chiropractor talking about keto..and building muscle?!

[@barnenssnus]

Whats the study that if group lost more muscle? Is that true if the eating Windows is 8h and protein is spread atleast 3-4 Times?

[@jondel3304]

So how many times per week should I be doing my 5-set weighted-pullup workout? What's the optimal amount? I'm 50 years-old, and have a very physical job.

[@mo-215]

Great stuff! At your age, working physically and doing weighted pullups!!! I'd go by feel and results. Experiment. ONLY you can be your own coach in that situation. Set a training schedule then closely record the results. If not making progress, make a change. Another day in between or fewer reps at that weight, or more rest between sets, etc. But I would be scientific and disciplined about it and only change one variable at a time. Otherwise there's no way to know what variable is working for you.

[@jondel3304]

@@mo-215, makes sense! Thanks!

[@Dr.amirreza]

what do you think now about the amount of protein that we can absorb cause there are new studies

[@ScienceUnbiased]

@19:25 Equating protein using a keto vs. a non-keto intervention is designing a study to make keto look bad in terms of muscle growth. It's generally accepted that if carbs are low enough to activate ketogenesis you'd need to increase protein intake on keto to provide "sacrificial protein" for gluconeogenesis to cover glucose requirements PLUS the amount of protein needed to optimize hypertrophy. (though it's still somewhat debated as to how much extra protein is needed to add for GNG) I find it odd that you're so big on protein being equated, but mention a protein cap @6:35 implying that any additional protein will not increase anabolism. Wouldn't be too hard to design a study where the non-keto group received protein cap per meal & 1-3 keto groups received cap + additional percentages per meal, number of meals, exercise reps & sets equated. Keto might still be inferior for muscle growth but it'd be nice if someone tested it in earnest. The weight training method Berg mentioned seems somewhat similar to the work of Arthur Jones & almost identical to the Cybergenics program that saw it's hay day back in the 1980's.

[@biolayne1]

That’s an impressive mental gymnastics

[@N1120A]

Dorian Yates are over 300 grams of carbs when dieting for a show, let alone when he was off season and still maintaining a body fat level to show his abs. No one on keto can train to Yates' level of intensity.

[@leenito5808]

@@N1120A Neither can anyone not on gear.

[@sanport9642]

I'd like to see you have an interview with Dr. Berg and Thomas Delauer. Since Thomas Delauer explains studies and theories in real depth (theories similar to dr. bergs) and you seem to know so much, it would be a very interesting debate to see. I would follow the advice of whoever wins at that.

[@MoreSpewsMoreViews]

Dr. Layne Norton is a PhD in nutritional sciences (the real deal), and also a natural bodybuilder and powerlifter (with a record in powerlifting), whereas Dr. Berg is a chiropractor and Thomas is just a pretty face who can sell himself really well. Layne has already had a discussion with Thomas Delauer. kzbin.info/www/bejne/a3q7gX6irbiLfs0 Dr. Berg, being a scientologist would never have the guts to get into any debates just from the fear of losing his major cult following, not to mention his status within the scientology community.

[@Rawngus]

why is being anabolic to connective tissue thrown out as being bad ? often times golgi tendon signals are what cause momentary failure. If you up the tendon you increase that threshold. this is probably why strength endurance and work capacity is the only aspect of athletics that growth hormone seems to increase to a manageable level. also a thicker tendon is less likely to tear.

[@Anusdeur]

Greatly dissected. I have no degree in anything but listening to multiple knowledgeable sources and reading a ton of articles about all this and trying to keep up with new developments, I can confidently say that I know way more than this "doctor". Thanks again for clear explanations 🙏🙏🙏

[@elgisss]

Can some1 explain to me how that "max protein absorption" works? I mean, does that mean that when i "cheat" and overconsume, most of the calories go out of my poophole? Since that protein doesn't get absorbed, it should mean it gets thrown out, right?

[@johnlile7562]

Thx for doing this. Only learned about your channel a week ago, but like Gil Carvolho at Nutrition Made Simple, I feel like both of you understand the science, and don’t mind fact checking others like Eric Berg. There is so much more people need to do on this guy. He’s a chiropractor that was reluctant to let others know that he was a DOC, not a MD. He’s a Scientologist that donates heavily to it according to his son. To learn more about Eric Berg, type in his name over at rational wiki. Too much to list here.

[@jamesallen6309]

I listened to this guy make some good rebuttals against some of the stuff Dr Berg was espousing. But then I thought of Mike Mentzer and some of the recent studies warning of caution regarding high protein diets ( at odds with the meta-analysis finding of no such kidney damage from HPD as stated above). So straight away we have one guy speaking with authority, while another guy rebuts him with authority. I would suggest to anyone you do your own homework before jumping on anyone's bandwagon, no matter how tempting it may look. Of course, the reason why most people jump on bandwagons is because they are too lazy to think and study. They much prefer a bandwagon that suits their biases regardless of facts.

[@thedon9670]

1 gm protein per pound bodyweight is pretty universally accepted for muscle building

[@paulx7620]

Thanks Layne!

[@tmkongen]

I don't believe any of you! How about that! You're both here to earn money. Eric isn't alone about "his" theories btw... Probably not something he made up himself. I suggest people find out what's working for them and stick to it.

[@THEOvERSiZEDMeATBALL]

By him telling you to reduce how many calories you consume and exercise more . Pretty sure that's free unprofitable advice from him.

[@Trevor_Green]

@@THEOvERSiZEDMeATBALL Berg has a pile of free advice and videos around keto and fasting. Also all of them have no endorsement in them and they are not behind a pay wall either. Pretty sure he does have a genuine interest in helping people.

[@ArmenMailyanMedia]

So this kind of sparked my interest. Do you recommend training each body part several times a week? If so, how many times a week?

[@brianwiechman5070]

10-18 hard sets per muscle group per week

[@dang1099]

Maybe I'm missing something, but how can you be sore and still not be primed for muscle anabolism? Soreness is a result of micro tears in the muscle, and if that's true then wouldn't your body want to build muscle while you are sore?

[@mo-215]

I think that's a fair question but I would, from my own experience with work demands, use the example of endurance events or such training that absolutely smashes people into soreness beyond belief. But we don't all walk around swole with massive thighs or calves from the soreness. (Unfortunately. ). I wish it worked that cleanly. I think it matters not just that you are sore, but the nature of that soreness, the stimulating event, (lifting heavy enough weight to signal to the body to actually respond by growing more muscle/strength )

[@Games-n-Grub]

Your problem dude is that you’re not basing your theories and arguments on keto. Too much protein and carbs will knock you out of ketosis. In either case looking at what Thomas delauer does, berg is pretty spot on. Especially if you know how Thomas looks like (he’s ripped). So you don’t know what you’re talking about in the end.

[@Solidfreeman01]

Dorian Yates´ warm up sets are actually often times really work sets for a lot of people out there. So saying "you do just one set with a ton of intensity and weight" can lead to a lot of people, who are listening to him tearing their muscles and going to snap city.

[@N1120A]

The level of intensity and ultimate TUT Dorian employed with his emphasis on negatives, forced and the like is something even other pros only dream of achieving

[@Solidfreeman01]

@@N1120A So how can TUT can have a "level" or be "ultimate"? Either it is optimal, or too short or too long. You are using strong words, but there is nothing behind them.

[@iqbalhussain9791]

Dr berg has a video titled “what’s worse potatoes or rice”. Funny thing is it was in response to someone asking him “which is better” The dude can’t see beyond his keto bias

[@ladev91]

I think bias is an understatement. These keto people literally think it is the only true fountain of health.

[@siddhantkumarjena8911]

Gluconeogenesis is very tasking process for body.(1.6g of free amino acids to 1g glucose). It only happens under very restrictive carbs and fats amount. But we should also consider lean muscle tissue loss. Volume vs intensity will always be a great debate among bodybuilders, but I find progressive overload in working sets is what build muscle( it's supported by a lot of studies) Recovery argument is pure BS. According to sports physiology recovery is the amount of time your body takes to reach pr again. You will easily recover if u can lift 80% of 1 rm weight again after a day or 2.(taking into consideration beginner and intermediate).

[@mikafoxx2717]

Progressive overload is the result of muscle growth, not a requirement for it. Sure, if you let it get way too easy and don't put any more force output you'll stagnate.

[@norseguy89]

Thanks Layne. Just goes to prove why you can't take advice from everyone on the internet.

[@marcusmoore5191]

And mr PhD is one of those such people

[@jameskambouris4744]

I just think that Dr Berg's video is taken out of context. He's not talking to people looking to actually grow their muscle like a person spending 7 days a week in a gym. I think he's just talking to the to the everyday person that's going to work out 2-3 days a week because their lifestyle doesn't allow them to do anymore with minimal muscle loss. Plus his speaking to the intermittent fasting community and this might be there guidelines to their diet choices

[@user-qc2px8zw9s]

Knowledge is meant to be shared never kept. I appreciate you dr. Layne.🤙🏾When you do something out of the goodness of your person, you’re never supposed to expect anything in return right. Why are so many of these doctors and specialist always selling supplements among other things, right after they share some knowledge. Wacked .🤦🏽‍♂️

[@captainfancypants4933]

i typically get 99% of my info between you, and Dr. Mike Isratael you guys are equally aweosome and give great advice

[@puncherdavis9727]

Not fast and not slow eccentric but gradual controlled eccentric sounds like what they are talking about when you were talking about that study but I have not seen it.

[@cascadianapplications7124]

Doc, am I correct in stating that it is muscle stimulus that drives hypertrophy? Not damage, but a progressively increasing stimulus?

[@neversate]

Yo Layne upload about ken berry he says oatmeal is dangerous.Many of my friends follow him and many of them have developed eating disorders

[@biolayne1]

He’s a dumbass too

[@sbkamara2003]

Excellent video

[@zacmason]

Thanks for debunking BS like this Layne, sick of clowns putting out crap like this and confusing genuine people who just want to look great and feel great. Been following you for years and its made me a better coach to my clients.

[@migodelfin3544]

Layne’s reactions are Golden hahahaha 🔟/🔟

[@Trevor_Green]

Great video. Not sure Berg should be speaking on muscle growth as ketosis is not well know to be effective in mass. Intermittent fasting and ketosis do both have a growing body of peer reviewed studies backing them for weight loss and hormone control - so great for those that are not looking to mass up or get beach big. One problem I have is your reference to him only being a chiropractor and you having a PhD. These are both appeals to authority fallacies. You do not need any specific education or accreditation to be highly knowledgeable in a subject, albeit its easier to trust someone (like yourself) with relative accreditation. There are plenty of idiots with higher education and plenty of extremely relevant knowledgeable people that have no formal education. Most people turn off their brains when they hear fasting and ketosis as it goes against traditional well researched methodologies. Me, I've tried it and it's quite surprising how much energy you have, how well you sleep, and how clear your thinking is after about a week. Not sold on these being the healthiest way to live, but there is definitely something valuable there at the least. Keep up the great videos bud

[@williamlanger9229]

You can become far more knowledgable about a subject if you spend nearly 12 hours a day for nearly a decade on a particular subject. That is what getting a phd is. A hobbyist can nearly never become as knowledgable. They would have been doing some sort of work or some sort of other schooling during that time when that other person was getting that knowledge. They simply don’t have the time to become as knowledgable. This also applies to people who work full-time in a particular field (as in nutrition). A hobbyist who has to spend eight hours a day working some other job is never going to have the same amount of experience with a particular subject as somebody who works eight hours + a day doing that job.

[@maxbergot8106]

You speak facts Layne

[@dandypants1983]

16:18 OMGGGG he's figured out linear progression!!!

[@violinbite]

Thanks for video

[@ArgonEygovsson]

But what would be enough volume Dr Layne?

[@damiandunajski3071]

Could you provide the link to the study, that shows the group that did IF lost twice as much of LBM compared to control?

[@Siegbert85]

He listed all the studies mentioned in the description.

[@paulthomas5901]

Great video, as usual. My one concern is that when intensity is defined by a perentage of a person's one-rep max (2:51), it ignores the fact that just obtaining a one rep max for anyone other than the most experienced lifters is dangerous. A much safer definintion of intensity (from Ken Hutchins) is: Intensity = Inroad/Time. Less experienced lifters can experiment with different techniques for achieving greater inroad within a predetermined window of time, which requires using lower amounts of weight with better form, rather than attempting a heavier 1RM with sloppy form.

[@benjaminralow1176]

Or do 3 reps at RPE8 and just calculate your 1rm

[@jacykirby634]

I’m a simple man. I see Dr. Layne video, I click.

[@jaghad]

Great video! Correction: Phil Heath never won 8 Mr Olympia. He was going for his eight time Mr O but lost due to his bubble gut to Dexter Jackson.

[@N1120A]

*Shawn Rhoden and now Big Ramy

[@Vanhah]

I think you’re a good human. Thank you.

[@ironhide948]

That laugh on 16:02 is pure gold :D

[@sorrisocdo2759]

I HATE that guy... It was all his fault I started that CH avoiding madness previous summer and lose all my gains thx to the lack of energy. DO NOT LISTEN TO DR. BERG!!!

[@Bromidias]

Im pro keto, but even in keto circles Berg is a hack just like Thomas

[@geno5169]

You’re data is so true! Very helpful! You’re hilarious