If you are thin, you will not be able to increase muscle if you do not respect these 3 pillars of hypertrophy. Muscle growth is multifactorial, it does not depend only on training or other things. In this video, you will see what the 3 fundamental pillars are for you to build that dream muscle you want, and if there are 3 pillars, if you remove one, it won't hold up.
- Do you think you're going to do that? Let's go to our 1st pillar, which is food. You know that eating is important for hypertrophy, but the question I ask you is: do you know how to eat?
A lot of consideration is given to protein, muscle, as it is contractile protein, you need to eat protein for the protein to be digested in your body and TEI, to get here. If you are thin, if I tell you that protein is important, but carbohydrates are fundamental. Many people end up talking a lot about 2g per kg of protein, and yes, that is very true, but science already points out some different things.
Look, you're thin, you need to go on a calorie surplus diet , that means eating more calories than you burn, exactly to have calories left over, energy left in your body - and turned into muscle. - Stop eating! The fact that you are in a calorie surplus will cause you to consume more carbohydrates, and carbohydrates have a protective effect on protein.
It means you don't need such a high dose of protein, but you need to have a high dose of carbohydrates for that. You will have the protein necessary for this muscle to be built, and the carbohydrates to perform all the other functions and protect this protein from possible catabolism, okay? We are talking about new studies showing 1.
6g of protein per kilo of weight. - Let's think about a person weighing how many kilos? - 65kg.
- 65kg times 1. 6. - 104.
If you weigh 65kg, you need 104g of protein per kg of weight per day. To give you an idea, Growth's whey reaches up to 24g of protein per dose, and I'll take this opportunity to tell you that there are more than 20 flavors and you have a LALA discount coupon, so go there and take advantage. Enter the website.
We were talking heavily about carbohydrates. You can reach up to 10g of carbohydrates per kilo. of weight, and this increases.
Generally, you start with 4g per kg of weight, and as your weight responds, you increase it. Now, let's get to the fat. "But fat will make you fat, I want to increase muscle and not fat.
" I know, and I agree with you. However, fat is necessary for your body not only for various functions, but also to produce hormones. For example, testosterone comes from cholesterol, which in turn comes from fat.
If you are consuming too little amount of fat, you can harm your testosterone production. So I can eat a pastry there at the market, greasy, delicious. We are talking about good fats: salmon, other fish that have fat, olive oil, and then we go to nuts, avocado, they will help you in several aspects, cognitive, intestinal aspects, so the fat needs to be present.
Did you realize that we talk about food in a macro way, and of course, we will also talk about micronutrients. We are talking about vitamins and minerals. You will eat pumpkin, watermelon, banana, mango.
. . Did you know that the recommendation is that you eat at least 3 types of fruit a day?
Vegetables, etc. , and there's no point, you'll need to follow that diet your grandmother told you to follow, all of this is important. Let's now move on to the 2nd pillar , which is sleep.
And how this has been neglected lately, mainly because of this little thing here. When we talk about sleep, we talk about, firstly, something that is fundamental to the functioning of our body. We're going to talk about the first thing, which are hormones.
When you sleep well, you first release important hormones during sleep. We're going to talk about GH, which is the growth hormone, testosterone also plays a role. If you sleep poorly, the release of these guys is greatly impaired or even almost zero.
Especially GH needs deep sleep, quality sleep. If your sleep doesn't come at this depth, it is severely impaired. Shut up!
And this will also impact the release of hormones during your day. If you sleep poorly, you will have a greater release during the day of a hormone called cortizol, which is counterregulatory to testosterone. And is testosterone important or not for hypertrophy, Rani?
Important I know it is. So much so that Lalá buys some that arrive at his house, some testosterones. .
. Rani is kidding me, but I'm talking about your natural production, by the way , you can give it a boost with Testo Black from Oficial Farma . It is a compound of several herbs that increases your natural testosterone production, and there you will also find Sossegarte, which is a compound that will help you sleep better.
The link is below, there is a discount coupon too, but there is one important thing. Ranizito, you slept well today. - How will your training be?
- Will be nice. - What if I sleep poorly? - I'm not even going.
Tramp. Good sleep is very important for you to train in a good way, and then we'll talk more about training in a moment. I would also like to mention that on our 2nd channel there is a video of you teaching how to do sleep hygiene.
Oh, well done Ranizito! Guys, we have a second channel, and there is a specific video on how to do sleep hygiene, which is a very powerful tool to enhance your sleep. If you sleep poorly, you have an imbalance of two hormones that regulate your appetite, called ghrelin and leptin.
- It's ghrelin. - I got it wrong then. If you have these dysregulated guys, you will have a lot of desire to eat unhealthy things.
It's not just the person who wants to lose weight who has to control this. You who are skinny and want to grow muscle, too. You need to eat a lot, but eat healthy things.
Last question about sleep, you need to get an average of 7 to 8 hours of sleep, and some people can sleep 6 hours and do very well, others even need 9, but the vast and overwhelming majority stay between 7 and 8 3rd pillar, we're going to talk about training . Before even delving into some training issues, there are people who say "Lalá, which is more important, food or training? " If you eat well and don't train, will you build muscle?
If you eat poorly and train, do you build muscle? Half a bomb, but it builds. I consider that both are important, just as there is no one more important, your right arm or your left arm, both are important.
But in order of priority, if the person turns to you and says "You're going to lose an arm, choose which one," they leave me with the right arm. Training has the main objective of stimulating the muscle, and if you do all this badly, there's no point in sleeping well, taking care of all that, there's no point in taking care of your diet, your results will be harmed. You begin to understand that training is the first stage of the break, so you need to do a great workout so that other things happen optimally and you look good naked.
I want to know why you're naked in the middle of the room. And I'm going to demystify something that happens a lot, especially if you're skinny. If you go to training and want to lift a lot of weight, bro, that won't work, if you see someone bench pressing 200kg and you want to do that, understand now that you may never lift that load in your life.
"Lalá, you're unmotivating me. " I'm not, I'm putting you on the plane of reality, my son. What's the idea?
You need to do an intense workout. But who is this intense training for? It's for you.
An intense workout for me may involve a load of 100kg, and for you it may involve a load of 20kg. This is so intense for us that a big concern of mine is having a technical support staff on duty from 6am until 10pm at night to assist our students, and this on WhatsApp. Any questions our students have, they call us on WhatsApp, and we answer them.
Because it has to be individual. And this support extends to nutritionists, physiotherapists, and if you want to be our student, the link is below so you can learn more about the work we do. You took the load, started doing it.
A lot of concern about how this movement is going. The technique is adequate, cool, and you're there doing it, and you start to observe 2 things: first, how much this muscle is receiving from this load, how it is responding to it. You will notice that his fatigue increases with each repetition; second thing, how are the joints?
If you start to sway and start to compensate, it's already wrong. For a long time, we talked about going to failure. And today, the idea has changed a little.
What I tell you at this point is: go very close to failure, and in the last series only you go specifically to failure, and this is what science brings to us today as it is the best way to get the best out of training . Wow, there's still a lot, a lot to talk about training, that's why we separated this video for you, it's the 10 Commandments of Perfect Training. So, you need to watch this video, otherwise it will continue to be chicken.
