How To Build Muscle (Explained In 5 Levels)

Explaining how to gain muscle in 5 levels of increasing complexity.
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In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone.
0:00 - Introducing the levels
0:30 - Level 1: Noob
1:25 - Level 2: Novice
4:23 - Level 3: Average
10:03 - Level 4: Elite
15:50 - Level 5: Pro
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References:
Total Daily Protein Target:
pubmed.ncbi.nlm.nih.gov/28698...
www.ncbi.nlm.nih.gov/pmc/arti...
Training Volume:
www.strongerbyscience.com/the...
Training Intensity:
pubmed.ncbi.nlm.nih.gov/29564...
Training Frequency:
pubmed.ncbi.nlm.nih.gov/30558...
Rest Periods: • How Long Should You RE...
Tempo: • Fast or Slow Reps for ...
Intensity Techniques: • Advanced Training Tech...
Mechanisms of Muscle Hypertrophy:
pubmed.ncbi.nlm.nih.gov/20847...
Muscle Damage:
pubmed.ncbi.nlm.nih.gov/30335...
pubmed.ncbi.nlm.nih.gov/29282...
*Footnote on Metabolic Stress:
While I personally think it makes the most sense, it actually isn't perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (sites.kowsarpub.com/asjsm/art...) found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data.
*Footnote on BFR:
Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn't been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure).
Blood Flow Restriction:
pubmed.ncbi.nlm.nih.gov/30694...
Costameres:
pubmed.ncbi.nlm.nih.gov/12556...
Titin:
pdb101.rcsb.org/motm/185
Filamins:
www.mdpi.com/2411-5142/1/1/90
Hypertrophy Stimuli and Sensors:
pubmed.ncbi.nlm.nih.gov/30335...
mTOR:
www.rcsb.org/3d-view/5FLC
Sarcoplasmic Hypertrophy:
www.strongerbyscience.com/sar...
This video was inspired by the "5 Levels" series on Wired: / @wired
Helpful video:
• What makes muscle grow?
Music:
Bankrupt Beats:
/ @bankruptbeats
Written by me
Edited by me
Filmed by Daniel Cooper, Stephanie Buttermore and me
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help!
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

Which level did YOU learn the most from? Comment below, I'm trying to see something...

[@manuelmarrufo8719]

Been waiting for this video!! Can’t wait!

[@seanoreilly2827]

How did you comment before posting?

[@devynpyle2140]

The one with you in it

[@youtubeacc5076]

Intermediate

[@dylanharrison23]

Elite level taught me the most, great video

[@Munkruskel]

This lecture could be a week long course that could easily cost hundreds, and we got it for free in 20 minutes because Jeff is a beast. Thanks man

[@godsguy13]

Just realised what a poot in there sorry I just think if Jeff is going in on all the details and information that he should know that some dairy is very bad for you not trying to slander the guy a watch his videos to well done to him and I apologise for the last reply to yourself 😇😇😇👍

[@AquaLady153]

@@godsguy13 huh?

[@alexdragon6893]

@@godsguy13 what isn't he right about?

[@Luke-kc9li]

Tbh this didn’t really tell us much other than tension is the driving force of muscle growth. Other than that, a large amount of stuff he said in this video is purely speculation and that science doesn’t understand enough of stuff yet. I didn’t really learn much from this

[@Luke-kc9li]

@@bonk4225 well to be shredded you should still lift weights, being shredded is pointless with no muscles cus you’ll just look skinny

[@yanniknoahjr9649]

At this point being elite in the gym means not only lifting very often but also being a nerd when it comes down to the science behind it and I think that’s absolutely beautiful

[@peetos-chan2835]

Being elite always requires nerdom. Intelligence and study is part of the power and fun of being human!

[@jarodski22]

Never skip brain day.

[@speedysnake1401]

@@peetos-chan2835 Lol you think the world's best bodybuilders know of the advanced biochemistry of muscle building?

[@zebrom7994]

Nah it’s just bout being a good chemist at that point

[@speedysnake1401]

@surprisedpikachu nah their coaches definitely do not, the knowledge in the "elite level" is even the tip of the iceberg of the biochemistry involved.

[@Gol-Dee]

I’m ready for level 6. You know those KZbin videos that have no business being as informative as they are while being free? This is one of them 🙏🏾

[@blackdynamite_5470]

What is it with these comments? OMG it's such information much free. Praise the GayLords.

[@Gol-Dee]

@@blackdynamite_5470 well, given how much research he’s put into the topic and sorting through various studies, all while attempting to make no biased or non disclosed inferences, I know people who would pay for this. And knowing that, I also know this information could be sold. In our capitalism, I’ve seen much less be provided for much more. So I share gratitude for making this information free instead of: ‘Hey, pay for my course where I will share with you my accumulated knowledge of this subject so you will be smarter’ Is Jeff Nippard gay?

[@user-qh6ii7qt6m]

​@@blackdynamite_5470Because we live in a time where almost all of human knowledge is freely available, and yet Netflix alone accounts for 15% of the world's Internet traffic. I'm glad to see people appreciate it, and this channel is a goldmine of dense information conveyed skillfully

[@andersons470]

​@blackdynamite_5470 your dad should've pulled out

[@amberbariaktari]

Thank you for this so much. A few years ago, I went from being disabled from Rheumatoid Arthritis (first diagnosed at age 8 or 9 years old), to finally getting fed up and put myself on the AIP autoimmune protocol paleo food plan and lifestyle and started doing 16/8 time restricted eating and I brought all my severe Rheumatoid Arthritis symptoms down to zero and halted the Rheumatoid Arthritis so now I’ve been weight lifting and doing exercises and I’ve went from 2 pounds to 10 pound weights and still going. As soon as I was well I went back to school and became an integrative nutrition coach to help other people with RA and other autoimmune diseases lower disease activity as well as I’m heading back to college to get my four year degree in exercise science and nutrition ❤. I love weight lifting and how I’ve transformed so much and I want to help those who want to also do it.

[@nocilantro_gack]

Inspiring..!!!

[@TheLoadingCrew]

Noob: where do you work out? Jeff: The library

[@rajatbhamare2785]

😂😂😂

[@Samer_Design]

😂😂😂

[@chadmolligan5418]

lol

[@EthanChlebowski]

Jeff is just in his own category with these types of videos. Educational and actionable information plus a killer edit.

[@justinh322]

this is the vibe I get from your videos, learned a lot from both of you!

[@SuperAgnish]

Love your recipes!

[@TimberWulfIsHere]

Ahhhh, that explains the tiny little influences and crossover info I see in your videos :>

[@sunsetvulture960]

ETHAN???????

[@edgararakelyan9326]

Ethan is like jeff but for food, yall are both great. Please teach jeff how to cook tho

[@agontop1]

Jesus Jeff, this is absolute high level content you are pushing out!! Insane how you have broken this down in an engaging and extremely well informed manner which is easily digested! All while keeping a dam near professional level of editing and visual content. Thank you for your contribution to the community!!

[@bulbulitobayagbagan9633]

This guy is what I am looking for when it comes to explaining things about workouts, muscles and etc! His explanation leans so much on science but is not forced and overly exaggerated unlike similar channels who also apply science but in more questionable and hard to understand. Jeff is just amazing!

[@derexxy5907]

@@bulbulitobayagbagan9633 but literally the last chapter went off my head. That mtor and all stuff way difficult to understand

[@CoyoteWildfire]

Novice / Casual lifter here. Just finished my 6 month body recomp, growing muscle with a pretty drastic calorie deficit, and now stepping up my caloric intake to just a bit below maintenance. Ready for level 6, and the way you broke this down was incredibly easy to follow and understand all the way through Level 5. Really appreciate you speaking to the science and mechanism of muscle growth and development. Not only does this help us make educated decisions on what progressive overload and increased tension would work best for us. But also understanding the *why* behind how this works, so we can make better decisions about our dietary needs, workout volumes and intensities, and realistic goals for ourselves. Also big credit to you for being willing to revisit a formerly held conviction or opinion, and in light of new data or experience, openly admit that it’s a position you no longer maintain. Really appreciate your videos and for helping me turn my weight loss journey into a *fat* loss journey, with muscle growth offsetting all the fat I’ve been burning.

[@SLOK20C2]

How was your success with the body recomp? It’s something I’m trying to do, but goes against the “bulk then cut” logic that I’ve always known, so I’m just curious on how it’s working for you. Thank you ahead of time!

[@CoyoteWildfire]

@@SLOK20C2 it went without a hitch, for nearly six months. My calorie deficit did finally become prohibitive once I got below 5% body fat, which is about when I made this post you’ve replied to. Since then, turning up the calories have drastically helped my workouts, but I’ve unfortunately had a few setbacks since then due to injury, which slowed my progress. As it stands currently, the recomp worked almost like a cut would *UNTIL* that low body fat percentage. From there, I’ve had to hit maintenance, or a surplus to be able to continue to grow muscle. Where I’ve noticed the most difference, actually, has been in fatigue and repair time. The level of exhaustion as you recomp is a pretty steady incline. Maintenance and surplus really helps ease that. As it stands right now, I’m actually recomping again due to the setbacks I mentioned, but I haven’t lost any strength or the gains I’d made in the last year! I’m just a little softer, less cut looking.

[@Simon_GH]

Me: I'm ready for level 6 Science: Ehhh idk that seem a bit speculative

[@az8039]

Level 6 is getting fat again. That’s the David goggins scale anyways

[@druvmali2557]

@@az8039 merry fucking Christmas

[@re3mai]

Seeing jeff run 60 meters to demonstrate “a marathon” is the best thing ever

[@juantjonaloi9013]

🤣🤣🤣🤣🤣good one…i don’t see greg

[@notanhle]

HAHA yes 🙌🏽

[@frezerh]

I'm ready for level 6...brilliant video

[@nlappie2029]

Just entered the "Average" level. - 34 years old male - Did some Noob/Novice training in the past, but nothing significant - Entered serious lifting for a year now, after the Covid period. - Messed up the first couple of months because of 'dirty bulk' and gaining too much weight (~19% body fat) - In the past 4 months I did some consistent cutting (20-25% deficit) and went from 93kg to 79kg - Emphasis was maintaining strength as much as possible and I utilized the bro-split and 40-60 minutes cardio - Currently 3 weeks in my post-cut and reverse dieting with a body fat of 14-15% - Reverse dieting by adding 50-100 cals per week until I reach the dynamic maintenance zone - Currently using a PPL split (synchronous), still experimenting and tweaking - Already noticing significant strength increase and some minor hypertrophy (newbie gains) - After reverse-dieting, going to enter a clean bulk phase by slightly going into a surpless (+50-100 cals) Your videos help me guide through my routine, thanks man! If I can afford it, maybe when I reach "Elite" level, I will buy one of your programs, but for now I just can't afford it yet.

[@williammoyle1385]

I like how Jeff focuses on giving us reliable information rather than tearing down other fitness KZbinrs. I feel like a lot of people in the fitness industry just fight all the time, but this guy cites his sources and is overall just a positive influence

[@solarjudgement4575]

Many people attack others for the views and subs which mhelps them make more money as a youtuber. Its sad they don't try instead to collaborate and focus on making their content better instead of trying to tear down others. But that is evidence of our fallen nature.

[@eyoutube1]

He really backs up his own talk and then walks the walk.

[@human.7247]

@@solarjudgement4575 sometimes it's not tearing others down , so many people are spreading bs info and they need to be stopped by people like Greg and Derek.

[@lakshmansomasundaram8055]

@@human.7247 Greg is the one spreading bs lmao

[@MyBigOx]

They can control weight but not their testosterone levels 😂

[@FitLabb]

I know how much time & effort went into this, & just wanted to say what a valuable asset you are to the entire fitness industry. Love how despite all my knowledge & experience, I can always learn something new from your content. Keep moving the needle forward Jeff, & looking forward to seeing Level 6. 💪

[@NunoAlexandreMB]

Amén 👌

[@felixtjoanda3841]

Considering that level 5 is still being researched till this day, I think level 6 will still be far out. Maybe 5 years, maybe even 10 or 20. But you bet your freaking ass I'm going to scream like a 5 year old when it comes out!

[@grandmastersammo]

Best video ever! All levels were interesting. Personally Level 4 gave me the most applicable information. Have you got a similar video on nutrition and cardio relating to fat burning? Respect!

[@robertzell8670]

I love that you’re not afraid to get technical in this video. I am so over the excessively watered-down content we receive with no direct reference to empirical research or anything based on the scientific method. What an excellent video and analysis. I will be coming back to your channel regularly for more!

[@ShadowOfRainbow]

I am a chemist and just thought that you need to have a similar education to be able to explain that so well! But even most skilled scientists don't manage to explain things on so many different levels of complexity. Even the highest level in your video is really easy to follow. I am very impressed, keep up with the good work, very inspirational for us science-gym-girls as well :)

[@rocksta201012]

Jeff has a degree in biochemistry! So he is a scientist as well :D

[@MJ-xh8co]

Skilled scientists are good at research but most are poor at teaching, at least that’s my experience in university.

[@jokerkenny1801]

I mean pro level is what we learn in biology just with some actual names for the molecules/proteins, such as mtor. You probably knew all the general knowledge already being a chemist.

[@susanwojcickisnicetwin]

As a chemist and biologist, as well as someone only a few years into training, I really appreciate the amount of research that goes into a single video and the ease with which he is able to relay complex information in a digestible format for not only scientists, but for laymen. I need to break out my textbooks. I enjoyed research, but never enjoyed compiling data.

[@gsjficjr183]

The true mark of a master is being able to explain difficult topics to unexpeirienced individuals who want to understand a topic

[@Ilikevide0g4mez]

Meathead bodybuilder: “I gotta hit my protein bro!” Intellectual bodybuilder: “I gotta activate mTOR bro!”

[@TheRaughSand]

Meathead chemist: "Gotta inject supraphysiological amounts of testosterone, bro!"

[@Tuysicom]

Cancer goes brrrrr

[@mkamaal1000]

haha best one so far

[@MikeKayK]

And yet the meathead is going to be way more jacked than the skinny "intellectual" so who is it that really comes out on top at the end of the day? ;)

[@doppler6751]

@@MikeKayK why so butthurt

[@spook1111]

Nice video Jeff, watched all the way to elite. You are a very talented lecturer, and I’m seriously impressed by your VAST knowledge in training, which expands well outside the “practical knowledge” and into the “science based knowledge”. I’ve been watching your videos for 6 months now and I honestly learned so much, so I’m very grateful to you for all the effort you put into making your videos, but most of all, into explaining and citing all of the research you base your videos on. It’s also very nice that you almost never take any research as “definitive” as you often explain that very often they are inconclusive, circumstantial, or biased, I appreciate your honesty and precision very very much. Thank you Jeff, I will continue watching, and I hope you have a great day.

[@85GOCARDS]

I’m ready for level 6. This was incredibly informative and extremely interesting. I had more takeaways from these 20 minutes than I think I have in all the videos I’ve watched in the last year combined.

[@bippityboppity6969]

this guy is literally the smartest person in weightlifting

[@emadkhan3099]

What about sup guys this is Derek with More Plates More Dates?

[@landerhendrickx3522]

Jeff is the best at editing with lifting knowlege. You haven’t been exposed to everyone clearly if you believe he is the smartest.

[@Faminetheblack]

Supraefficacious doses of knowledge

[@emadkhan3099]

@@landerhendrickx3522 Absolutely. And no affront to Jeff. He's awesome and one of the smartest guys out there along with Jonnie Candito, Omar Isuf, Cavaliere, Derek, Noel, etc. Nice to see that KZbin fitness folk are getting smarter

[@bippityboppity6969]

@@Faminetheblack use a longer word next time

[@stargazer2042]

I'm ready for level 6. Thanks for telling me that damage and soreness are not so good, and tension without soreness is optimal. I'll aim for 12 sets per week and 1-2 reps in the tank.

[@Trinitronlicker]

Level 6 is periodization, so it depends on the muscle group, but going from 10 sets to 14 sets at 7-9 Rpe is a good way to start. Trying to go from mev to under mrv is the next level

[@theexipureteam3460]

There are a number of supplements you can take to naturally speed up your metabolism and promote weight loss. Some supplements help by increasing calorie burning, while others reduce appetite and decrease cravings, making it easier to stick to a diet. You don't have to go on a restrictive diet in order to lose weight; instead use natural herbal extracts that will make it much easier to eat well and shed excess pounds. Learn more at *"The Exipure Team"*

[@FroztiProductions]

If I work out a muscle to failure it gets sore so I don't really know how to achieve this "optimal" tension.

[@user-kq6ju6hc1w]

@@FroztiProductions improve your nutrition.

[@Tom-xj5yb]

Is the goal to get within 1-2 reps of failure for every set?

[@toupoperez4898]

10 minutes in and i’ve already found exactly what i’m looking for, thank you my journey starts today

[@TacoRenders]

I did a very in depth section in AP A&P on muscle physiology and I have to say you simplified it in a great way without dumbing down the true complex processes to something less accurate

[@Dannymabley]

Can you graduate with a “getting jacked” degree? Because if so then Jeff is the Dean of swole university and we are aspiring students just hoping to be accepted 😂

[@ab-mb8nq]

Once knew a guy in high school who thought “MMA” mixed martial arts was a college major. No kidding

[@user-tm4kk8sr2y]

@@ab-mb8nq lmao

[@nicholashughes158]

Lead counswoler at PUMP university in gainsville USA,

[@AbsolutelyNerdy]

BS Contractile Tissue, Hugeniversity of Swolland.

[@billstephens396]

Would there be a BA in "Active Encouragement For One More Rep"?

[@aldosalthren]

There's really nobody else out there putting out videos that are so well-researched (not to mention that it's real hard science rather than anecdotal bro-science), concise, and cleanly edited all at the same time. The video is appreciated as always.

[@patrick9445]

Also Jeff Cavalier at Althean X. Both of these guys are rock solid fitness content producers

[@TheJamesn74]

have u ever tried doing your own research ??

[@agnidas5816]

he is completely anti science and leaving you without the key infos which would instantly improve your life in every single way ... keeping natties forever smol

[@TheJamesn74]

@@agnidas5816 lol ok

[@i..9339]

@@agnidas5816 what?

[@martinjo3414]

as a trainer myself i cannot tell you how good it is to see a content creator i want my kids to watch your amazing and give me hope that the next generation will see through the lies of the industry and focus on proven science based training. my hero buddy keep it up

[@19choil]

i’ve been ignoring your videos for years, i’m sorry sir. Great stuff, got into lifting about 9 months ago and have been truly consistent and have found a passion in it and videos like yours.

[@SuarvojuJ]

"Explained in 5 Levels" could be a video series on a multitude of fitness related topics, great idea!

[@MrCow579]

100% agreed! I would so love more of these kind of videos

[@harveymiddleton1587]

I agree

[@hasancinema1224]

what would be other subjects? nutrition?

[@CaptainBrash]

@@hasancinema1224 all sorts, nutrition, mobility, cardio/endurance, a strength specific one which he touches on but is still a slightly different subject to hypertrophy just with a lot of overlap. Admittedly not all of it would necessarily be right for Jeff Nippards channel but it's a great idea

[@omgurheadsgone]

I’m ready for level 6!

[@koba5152]

Cool!

[@iOriginalEdits]

Roids

[@kaidinking3540]

50 yr old Ronnie Coleman?

[@patrick22014]

Rich Piana level

[@ln1056]

@@patrick22014 My favorite natty vegan bodybuilder

[@eliseogarcia4251]

Woah… like always… there’s always new things to learn about. Thanks, this really open a new view that I need to constantly learn to better my physique.

[@morgancohen8966]

Another fantastic video, as a 15 year old who's been lifting for almost a year now, I learn valuable information each time! Thanks a bunch

[@ThePepsiman1000]

Damn, we got Guitar Jeff, and also Nerd Jeff’s little brother, Beginner Jeff

[@Milo-lq2cs]

Beginner Jeff cute af

[@Milo-lq2cs]

Beginner Jeff cute af

[@Milo-lq2cs]

Beginner Jeff cute af

[@Milo-lq2cs]

Beginner Jeff cute af

[@emilyortega8484]

yea, can "hipster jeff" be a new character?? :o

[@xRaFFniX]

This was so good bro

[@emsg24161]

My man!

[@larrysummers8966]

Biggest I ever got within 3 years of bodybuilding was when I had a dedicated Chest day, and a dedicated Back day, only working chest and back once a week. I later switched to working chest and back 2 times a week, and was never able to build as much muscle as once a week. I know everyone's body responds differently, but in my case, the big muscle groups like once a week. I guess some bodies need more rest, and i'm one of them! Try once a week, and you might be surprised your body may like it

[@larrysummers8966]

@dafuqawew I guess it did come out like too much of a run on sentence. It's true either way homo.

[@Trenhardlike_Felix27]

Wassssup Brazzzzzer

[@David-dn2kv]

@@larrysummers8966 when u were training those once a week, how mamy sets and exercices were u doing?

[@ariexpo7873]

Im ready for LEVEL 6 Jeff. Definitely implementing "Failure Training" to my routine. I have been training short rest periods and high rep ranges for five years and I have not seen any signs of hypertrophy, although I haven't also seen progress in my strength. Hoping to get more answers behind muscle synthesis very soon.

[@tylerbrado8987]

the amount of effort put into these videos is so clear i love it

[@MarioTomicOfficial]

Great breakdown of the current literature on muscle growth! Awesome work man. These videos just keep getting better and better.

[@asliceofkai5006]

What is this, a crossover episode?!

[@StephanieButtermore]

Those signal transduction pathways 😍 I couldn’t be more proud! 👏👏

[@What-he5pr]

Did you study this in grad school?

[@alex-lb2cy]

@@What-he5pr yes

[@Princevegeta0.0]

You thiccc

[@Jake-tl3rn]

This guy should be on prime time TV explaining this!!! Congrats Jeff smashed it once again

[@thesilkportfolio]

Stephanie! 🥰

[@viacheslavkiselev3125]

im ready for level 6! By the way I am shocked you were able to explain basically best science of muscle growth in 22 minutes! Well structured and clear presentation. You point out where info is well proved and established and what is just a speculation. I would love to work with you in a corporate world, lol

[@hunterbeckfitness]

You’re creating amazing content man, I really got into the level 4 section, I listen to you all of the time while lifting because that’s when I think most effectively💪🏻

[@sidninja9518]

When you realize that Jeff literally taught protein synthesis better than your high school biology teacher 💀…

[@jasonbrooks1897]

Facts

[@What-he5pr]

My teachers just taught mitochondria are the powerhouse of the cell.

[@genarofontanez]

Mitochondria IS the powerhouse of the cell tho

[@rockyevans1584]

My biology teacher was horrible, terrible teacher and a mean bitch as she was young and unproven. This isn't any achievement to me

[@ditz3nfitness]

So fucking true... My teacher wasn't the best tbh. Never understood biology untill I came to college

[@seeno1]

11:47 exactly what I’d expect a bodybuilder to look like while running lol

[@RoelvandenBerge]

Absolutely one of the best videos on hypertrophy that I’ve seen to date. So very well explained. Thanks a ton!

[@Koliflower]

I keep coming back to this video every time I start a new training cycle. Great, clean info on how to build muscle, thank you so much.

[@jensruijer9345]

Pro level is basically: did you pay attention during biology class?

[@KashiwaDaisuke]

Pro level: "how many sterons can your body handle?"

[@yousifmq]

Exactly 😅

[@samueldekoning8047]

Watching a 20 minute summary that’s relatively easy to understand beats reading the research myself. Every. Single. Time.

[@garethbaus5471]

If you have the time I would recommend doing both.

[@luisdavila7302]

As a graduate student in the field of science, I very much appreciate these higher levels of explanation. Amazing!

[@cecilsiegfried3817]

Thank you for the technicals on the subject. Saved me tons of time doing piecemeal research from multiple sources.

[@Bryony00]

As a Master’s student in biochemistry who also likes to hit the gym, this was my dream video ❤️

[@everythingautomotiveeta5839]

This was a excellent video!

[@kowya5952]

who cares

[@christiancastillomusic2319]

@@kowya5952 no need to be a dick. People enjoy sharing their experiences and perspectives. It’s normal human behavior. Your rudeness however might be considered antisocial.

[@kowya5952]

@@christiancastillomusic2319 ok 😃

[@mohammednabil5254]

I don’t understand why u had the need to say what ur degree is. Like no one cares

[@rasalresid9147]

If you have troubles developing muscle, best advice I can give you is you need to do things right from the beginning. If you don't have experience you should get some help. Find fitness coaches and invest in a meal plan. Good thing for me is I didn't need coach. I just got meal plan from Next Level Diet. I felt stronger already after one month.

[@user-yb3fb5bj6t]

Yeah I think I got what I needed from the Advanced section. Thank you for taking the time to do the research I wasn't willing to. You're very kind

[@mattlittle767]

Discovered your channel recently, making my way through your videos! Dude this is great! Awesome work! I learned the most from level 5, and thought your speculations were pretty interesting. Ready for level 6.

[@adhityakrishnalal6078]

I am a medical student and I understood everything he said and this was just the video I needed to get motivated to study. Because currently I'm kind of depressed and this video helped me a lot. thank you Jeff.:)

[@alexcisneros2980]

Aw hope you're doing better. ❤️

[@Messup7654]

Aw, hope yo doing better. ❤️ Pls tell em your doing better pls i need to hear it I need to see it pretty pls also I hoped u passed and all your doing what you dreamed of

[@adhityakrishnalal6078]

@@Messup7654 yh man thx I am indeed doing better and passed the last exam while I wrote that earlier comment thx for askin.

[@theungoverned1979]

Study hard 🔥

[@mathewn3006]

I just watched another video about cold showers, would help with that a lot. :P

[@F34Rmyswagg]

This is so beautifully done Jeff, it’s a whole lecture, a mini gym course. Insane work on this!!!

[@DavidGarcia-oi5nt]

Lost me at level 4 and 3 was the one I learned the most from. Thanks man.

[@paulanderson6605]

Absolutely fantastic solid, easy-to-digest work! much appreciated!

[@natehighlander5227]

I just came to Jeff's channel to say I am very sorry to hear about John Meadows. It seemed like you guys were pretty close friends knowing you stayed at his house and spent time with his kids.

[@myrao819]

Yes, me too!! So sorry for this loss!🥺🥺

[@Jay-hp6pu]

Ya man. It really sucks. Every time this type of thing happens it makes me think is this sht really worth it? I’m obviously nowhere near John meadows level of anything as far as bodybuilding but I know I’ve done damage to myself, especially when I was younger. My best friend died of a heart attack when he was 33 years old. Genetic predisposition to heart issues exacerbated by heavy steroid use. I feel bad for his little boys, he seemed like such a likeable dude. Literally never heard a bad word said about him.

[@ahmet18605]

@@Jay-hp6pu it's worth it unless you use steroids.

[@woorawoora]

@@Jay-hp6pu steroid,

[@ethan-zi8hd]

@@Jay-hp6pu be careful brother, you don’t need that stuff to get big

[@Plezzor]

Making videos this good should be a crime! Seriously Jeff, you’re making every other fitness KZbin look like an amateur it’s amazing how you make extremely complex subjects not just understandable but also so entertaining! :)

[@coachingconfidant2785]

i already knew this stuff. It's been known for a long time to smart people since like 2017. Jeffs most likely on roids lol the info came from the researchers he collaborated with for the video, and not directly from him. In other words it's nothing new

[@alexlanderos5299]

@@coachingconfidant2785 thats kinda what a science communicator does.. communicate science + practical application.. But anways RPs channel is awesome too more frequency less production quality than Jeff but just different styles to appreciate

[@brianliew4546]

@@coachingconfidant2785 youre so smart, you knew it before the rest of us

[@Kee-kay]

This is why I watch your channel. Your analysis is unmatched and helped me understand the concepts from terms I already knew.

[@ZachJkemps]

Your knowledge and ability to understand and explain the science is admirable jeff!

[@papryk3102]

I don't often remember to rate videos but this is an honest, over-deserved "thumbs up". Really great video, I can frankly say that I've learned something new at the "pro" level explanation.

[@clootscalhoun9481]

Me: “ I need more information on how to accelerate muscle growth Jeff: Youre in the right place. Me: I also had some questions about intra-nuclear messenger RNA, so I’ll see ya lat- Jeff: you’re not gonna believe this….

[@tinchoava1708]

You really put a lot of effort in this channel, and we all appreciate that, you simplify a lot of things, not making us waste even 1 second. Thanks Jeff!!

[@ForsakenGecko]

Coming back to finish. Have to get to work. Extremely informative and will be sharing with any new lifter. Oh and subscribed my guy, keep it up 🤙

[@romanstravels6390]

“I’m ready for Level 6” anybody who has taken A&P 1&2, and Neuroscience can easily understand this video, GO DEEPER JEFF

[@nikpetrovic3877]

mmm yes lois, i find this meatloaf rather shallow and pedantic

[@jax0173]

I dont known if this comment is sarcasm or not lol. But I would like to add, as someone who took more business over science classes this video is very informative and helpful for me.

[@rockyevans1584]

Clearly Jeff targeted neuroscience students to grow his channel so quickly... its funny how smart people can be so dumb outside of the area they study. I think Jeff avoids going deeper for financial reasons my man

[@arshdeepkarwal6139]

This video basically summed up my entire Kin degree in regard to muscular growth. Thank you for producing one of the most detailed and informative videos I have ever seen.

[@kenmireilleriopel9893]

I love all the science in your videos! Started training mid December and am gaining more confidence in the gym. I still have lots to learn, so I’ll keep watching your videos and try new things. Any specific tips for women training?

[@DavyL5428]

I'm a new lifter and I was hooked beginning to end. Thank you for the information!

[@jasonarmstrong9620]

Explaining this at all levels makes me feel like I'm not missingout on anything, while realizing that level 3 or 4 is as far as I need to be right now. Thanks Jeff.

[@yahredvelazquez9316]

I'm speechless about the quality in all aspects of this video, just amazing work Jeff!

[@petercross3984]

This is an exceptionally informative video. Clear, concise and extremely well written.

[@spaceflows]

Ready for Level 6! Brilliant work. Thanks for sharing!

[@vicograt]

I think I've watched more than 1K videos about weight lifting in my life, this one could be easily the best.

[@TheVishoewell]

Jeff is the "leucine" of KZbin, because he is necessary to help every body build muscle

[@taylorsmith9115]

You have to be a broh nerd to think this is funny haha

[@mesiroy1234]

99.8 will not get this

[@raeblacc19]

I made it to Elite..will definitely watch the rest later. Great info!

[@TGYtco]

I never zone out when it comes to fitness. I watched the whole thing! I learned the most from the pro section. I have learned a lot of the elite, but not in as much detail, and I enjoyed that section the most, because I can see the practical application. The more you break things down on a cellular level, the more my brain starts to fry, and then I tell myself, "I don't care why it works, I am just gonna do it."

[@machielluchtmeijer7796]

This video is actually on par with great documentaries, especially because it has great educational value but is still understandable and never boring. Amazing job Jeff!

[@stefan_green]

I watched the whole thing with joy man. Love how u break down everything. Keep up the good work G!!

[@WaterInmyHands]

So clear and easy to follow, thank you so much!

[@Tman2010001]

I learned at every level. Definitely appreciate the highest and most detailed information. Thank you 🔥🔥🔥

[@HarmanTeXas]

Insane video Jeff! Should be a mandatory watch for anyone starting out with the gym

[@studiouswadoo5027]

Great video. Wasn’t difficult to understand, what’s more difficult is understanding what your goal is and trying to apply these principles to help you achieve your workout goals

[@forgetthisuser3338]

Boxing? I recommend push exercises and leg exercises combined with calisthenics strength training to build muscle and apply body weight control.

[@noahkalatsky9325]

Amazing video! Great job, O am left with no questions, love that feeling❤

[@willgomartin2853]

I’m ready for level 6. Thanks for your impeccable work.

[@alprobert]

When there are so many lazy youtubers that just talk over the same video or the video doesn't even match the topic, Jeff is a breath of fresh air. I for one am truly thankful for the effort put in to the uploads. I've learnt so much and now actually have a better understanding of what I do and why I do it.

[@m4yd0g]

To summarize: More tension than last time.

[@andreasmag5471]

Wait you cannot just do that

[@Purpless_ON]

@@andreasmag5471 Oh, you can, bro-science doesn't stop.

[@whoshotjj]

Coach Greg would be proud

[@joshuadxlee]

@@whoshotjj *Dr Greg haha

[@Tigercam24]

That was an incredible presentation. Much much respect to you, my man

[@isMiIes]

I'd say I knew pretty much everything even up to Elite, and only a few things from Pro. I've been training for only 1 month so far, but I am a real nerd when it comes to doing things efficiently. This channel is pure gold when it comes to that and much more.

[@GVS]

_"Beast mode molecule"_ *Greatest description of mTor ever*

[@ameykadam3272]

Hii geoff

[@shirleylu1995]

@@ameykadam3272 n the nn

[@shirleylu1995]

N n has the n onn 99 to n n

[@Jeffery-Vanity-Blofield]

Geoffrey in da house

[@Chris-ki2dx]

3:33 This animation killed me 😆🙈

[@bryanabraham3595]

Jeff is honestly a gods blessing in disguise, bless this guy, for the effort and honesty.

[@JasonKnightxenofish]

Great video! I really appreciate your style of communication, thank you.

[@austinburgess5854]

I'm definitely ready for level 6. Truly loving Jeff's videos, and I'm excited to start applying this science in my training.

[@bradhobbs_]

Yeah, I’m ready for level 6

[@ayushhire4436]

This is THE BEST Video until now I have seen on muscle building

[@JTYT0]

Awesome video, thank you for putting out this level of information for free. Finishing anatomy (contained a good bit of physio) I’m looking forward to learning about muscle physiology in my upcoming course!

[@polaroidandroidjeff6383]

This is a great idea for a video, I expect to see every fitness KZbinr come out with their own " version" in the next two weeks

[@liamhaintz]

I’m ready for level 6! As an exercise and sport science student I’m extremely grateful for this level of detail explained so concisely. Not to mention the awesome edits!

[@DUHRIZEO]

Definitely got lost at the pro section, but I rewatched it multiple times because I really wanted to understand it! Thanks so much for all the effort that went into including it.