0:00
hi guys my name is chris brumed and in
0:01
this video i'm going to talk you through
0:03
the key attributes you need to build
0:10
when it comes to building muscle the
0:12
main thing you need to do is create a
0:14
stimulus that is always the first on the
0:17
if you don't create a stimulus through
0:18
effective training then
0:20
nothing else can work
0:22
that is the catalyst that everything
0:24
else comes after once your training is
0:26
effective and in place
0:28
next comes adequate sleep which is often
0:31
overlooked most people don't sleep well
0:33
enough but it's massively important when
0:35
you're trying to recover then we have
0:37
the diet which not only falls into the
0:39
nutrients you need and the calories you
0:41
need we have to choose
0:43
a decent amount of calories that we're
0:44
in calorie surplus to grow we also need
0:46
nutrient dense food not just simply
0:48
calories if you were to eat junk food
0:50
you wouldn't be getting the nutrients
0:51
you need to effectively grow and then
0:53
after that you would put a good
0:55
supplement regime in process
0:56
it wouldn't necessarily have to be
0:58
a big long list but even just covering
1:00
the basics would make a big difference
1:03
along with the other aspects like a
1:05
balanced diet and your sleep and finally
1:07
just recovering in general we need to
1:09
make sure that if we're training hard
1:11
we're eating well we're also taking time
1:13
off from the gym because that is when
1:14
we're going to grow the most if you try
1:16
and train seven days a week you'll often
1:18
find that you're over training and not
1:20
quite giving yourself the recovery that
1:22
you need and guys if we're talking about
1:23
how to build muscle one of the big
1:25
things we need to talk about is how to
1:26
split your training so a lot of people
1:28
still manage the idea of doing one body
1:30
part per day which is usually called the
1:32
bro split doing for example chest on a
1:34
monday back on a tuesday shoulders on a
1:37
etc etc going through either six or
1:40
seven days and although that's still
1:42
effective to build muscle
1:44
we can be more effective if we were to
1:46
go for a higher frequency training
1:47
program so depending how many days
1:49
you've got to allocate to training will
1:51
dictate how you split that up so a basic
1:53
way to do that would be
1:55
three days a week you would look at
1:56
upper lower upper or even just three
1:59
full body days depending on your
2:01
experience if you're new at the gym
2:03
don't start on just a chest day it's way
2:06
overload for that muscle to do a full
2:08
session just on your chest
2:10
you could do your chest three days a
2:12
week instead and do just one exercise
2:14
per session and if you're new at a gym
2:16
that would be a fantastic way to split
2:18
things you get a higher frequency and
2:20
you allow your body more chances to grow
2:23
then as your experience grows and you
2:25
want to put in maybe a fourth session
2:27
you could go upper lower upper lower as
2:29
another example so then everything's
2:31
getting hit twice a week because now
2:33
you're going to need slightly more
2:34
volume and stimulus to continue to grow
2:37
and then maybe as time goes on and
2:38
you're wanting to focus even more on
2:40
certain body parts then you could go for
2:42
something like a push pull leg split
2:44
so you could go push pull legs day off
2:47
and then repeat through
2:51
shoulders and triceps as a push
2:54
pull would be back rear delts and biceps
2:56
and then legs obviously as legs and
2:58
that's a simple way to split things that
3:00
hits everything in a balanced way with a
3:03
higher frequency than just once a week
3:04
because it's very unlikely that your
3:06
muscles are going to be recovering for a
3:08
so if you're going to hit them every
3:10
fourth or even every third day you're
3:13
giving yourself much more opportunity to
3:16
and now over the course of a year you're
3:18
looking at instead of 52 opportunities
3:20
you're now looking at 104 or more
3:22
opportunities to create that stimulus
3:25
and grow muscle at a faster rate so it's
3:27
a more modern way to approach training
3:29
and a more effective way to approach
3:31
training when trying to build muscle
3:33
so guys if you found this video useful
3:35
don't forget to head over to my protein
3:37
youtube channel where we've got lots of
3:38
other videos demonstrating some of these
3:40
exercises that you can put into your
3:41
training programs to make sure it's
3:43
effective and going to build as much
3:47
and don't forget to like this video and
3:49
subscribe while you're there
