Jeremy Ethier

The Best Science-Based Lower Body Workout for Growth (Quads_Hams_Glutes) When it comes to designing your lower body workout, or “legs workout”, in your upper/lower split, you need to focus on adequately training all of the leg muscles. This includes the quadriceps, hamstrings, glutes, and calves. The best legs workout for mass is one that targets all of these muscles in a balanced manner AND uses the right exercises to do so. This is how to really add size and mass to your legs (how to really "build skinny legs"). In this video I’ll show you what exercises you should consider including in your leg workout based on scientific literature and our understanding of the lower body muscles. This workout is best used in an upper/lower split, but can serve as a leg day on its own - it all depends on what your workout routine currently looks like. FOLLOW THE LINK BELOW FOR YOUR FREE LOWER WORKOUT PDF: https://builtwithscience.com/free-low... MY PROGRAMS: https://builtwithscience.com/bws-free... FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethier... STUDIES: Squat: https://www.ncbi.nlm.nih.gov/pubmed/1... RDL: https://www.ncbi.nlm.nih.gov/pubmed/2... Split-squat: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Glute ham raise: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti... Graphic designer help: http://www.dualpixeldesigns.com/ MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Fast Lane” Lacey Inspired - “Better Days”

The Best Science-Based Leg Workout for Growth (Glutes_Quads_Hams) In this video I’m going to be covering the “best” leg workout for mass and strong legs based on scientific literature and our understanding of the leg muscles. I’ll go through the most effective leg exercises that best activate the glutes, quadriceps, and hamstrings. These exercises are great for men and women, if your goal is leg hypertrophy (bigger legs) from your leg workouts. The four exercises I will discuss are the barbell back squat, front squat, Bulgarian split squat, and hip thrusts for glutes using a barbell. This combination of bilateral and unilateral leg exercises is ideal in order to add mass to the leg while correcting asymmetries that would be caused by only using bilateral exercises. Stick around until the end where I provide a full sample leg workout you guys can get started with right away. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. MY PROGRAMS: https://builtwithscience.com/bws-free... FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethier... Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs Studies: Full ROM - https://www.ncbi.nlm.nih.gov/pubmed/2... Full ROM - http://journals.lww.com/nsca-jscr/Cit... Barbell vs Smith Machine Squats - https://www.ncbi.nlm.nih.gov/pubmed/1... Bulgarian Split Squat EMG - https://www.ncbi.nlm.nih.gov/pubmed/2... Bulgarian Split Squat 1RM - https://www.ncbi.nlm.nih.gov/pubmed/2... Legs Fiber Type - https://www.ncbi.nlm.nih.gov/pubmed/4... Fiber type and load - https://www.ncbi.nlm.nih.gov/pubmed/1... Fiber type and load - http://jap.physiology.org/content/ear...

Let’s face it, six pack abs are something that most men want. In fact, one of the most common questions I get asked is “how to get six pack abs” or “how to get abs fast”. However, most people are unfortunately brainwashed by a lot of the bad advice out there promising 6 pack abs. In this video my goal is to provide a complete evidence-based guide to help you get abs fast – not “4 minutes” fast, but as fast as humanly possible WITHOUT sacrificing muscle loss. I’ll go through three basic steps. Step 1 involves setting up your diet for six pack abs. I’ve tried to simplify it by setting up a calculator (linked further below in the description) that will provide you with the calories and macronutrients you’ll want to initially start with. This will be refined in step 3. Step 2 involves setting up your training. You’ll want to combine your calorie deficit from step 1 with a resistance training program in order to build/maintain muscle as you slowly lean down. What I’d recommend is using my upper/lower workout program which I’ve linked further down below as well. You will also want to incorporate various exercises for abs as well, as this will help you build/shape your six pack to help them look better once they’re revealed. A mixture of both weighted and unweighted ab exercises performed 1-3x/week is what I’d recommend. Step 3 involves monitoring and adjusting your progress. Your goal should be to lose around 0.7% of your bodyweight weekly. So what you want to do is weigh yourself every morning and take a weekly average of it. If you’re not hitting your goal weight loss per week, adjust accordingly by tweaking your calorie intake and/or tweaking your activity levels (e.g. cardio sessions). Basically, you do this until you reach around 10-12% body fat which is the leanness you’ll have to achieve in order to have a well-defined six pack. Although the process is difficult and requires dedication and patience, you WILL get there by following this simple yet powerful 3-step process. And if you’re looking for a step-by-step program that shows you exactly how to optimize your training and nutrition in order to achieve your six pack as quickly and as efficiently as possible, then simply take my starting-point analysis tool below to determine which program is best for you: https://builtwithscience.com/bws-free... CALORIE/MACRONUTRIENT CALCULATOR: https://builtwithscience.com/calculator/ UPPER BODY WORKOUT PDF: https://builtwithscience.com/pdf-down... LOWER BODY WORKOUT PDF: https://builtwithscience.com/free-low... UPPER BODY WORKOUT VIDEO: • The Best Science-Based Upper Body Wor... LOWER BODY WORKOUT VIDEO: • The Best Science-Based Lower Body Wor... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Abdominal exercises and belly fat: https://journals.lww.com/nsca-jscr/Fu... Diet vs diet and exercise vs diet and resistance training: https://www.ncbi.nlm.nih.gov/pmc/arti... Abs activation during squat: https://www.ncbi.nlm.nih.gov/pubmed/2... Aim to lose 0.7% bodyweight weekly: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1...

Although the post-workout meal and post-workout nutrition isn’t as crucial as we once thought, it still does have its merits. Since by knowing what to eat after a workout and the best thing to eat after a workout, you’ll be able to better improve your performance and recovery, and build muscle that much faster. So how can we design the best post workout meal for muscle gain using the best muscle building foods to eat after a workout? Well in this video that’s exactly what I’ll cover by going through what research has deemed as the optimal post-workout meal along with various easy to make post-workout meal plan examples that you can implement right away. Afterwards, you’ll know exactly what to eat to build muscle after a workout. First, let’s talk about protein. The best types of protein after a workout will be fast digesting protein sources since research has indicated that they promote post-exercise anabolism to a greater degree and does so much faster than slower-digesting protein sources. Therefore, your best option here would simply be whey protein powder or plant protein powders, but lean meats and egg whites are definitely viable options as well. And as for the ideal amount of protein to have, we know that 20g of a high quality protein such as Whey is able to elicit a near-maximal protein synthesis response following a workout. However, they also found that doubling the amount to 40g was able to significantly boost protein synthesis by 20%. What I’d recommend though is simply aim to get at least 20g in your post-workout meal and aim for 40g if you’re on the heavier side, or if you would just like to ensure that you’re stimulating maximum protein synthesis or if this is going to be your last meal before bed since this will better improve protein synthesis. For carbs, you’ll want to incorporate them into your post-workout meal since they create a more anabolic environment for growth and replenish glycogen the fastest. As for the best types of carbs to include, research indicates that high glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise and are thus ideal options. Some examples include white potatoes or sweet potatoes, rice cakes, white rice, and so on. However, what’s more important than the type of carbohydrate you ingest though is the amount you ingest within your post-workout meal. A good idea is to get roughly 20-30% of your total daily carb intake, or at least 25 to 30g of carbohydrates within that post-workout meal in order to best replenish your glycogen levels and support an anabolic environment. And lastly, as for fats, research is relatively unclear as to their benefits and drawbacks regarding post-workout nutrition. In my opinion, I’d say just do what you want with fats post-workout because at the end of the day, the difference between including them or not is insignificant. Implement the above tips into your post-workout meals and you’ll be able to recover and grow much faster. I’d also highly recommend that you check out the meal examples provided in the video. Now keep in mind that post-workout nutrition is just one of many aspects that you’ll want to get right in order build muscle most effectively. Because you simply aren’t going to see the results that you’re after if you’re not optimizing all aspects of your nutrition and your training as well. This is exactly why within my built with science programs I not only cover training but also show you exactly when, what, and how much to eat based on your goal and body stats, such that you can build muscle and lose fat as quickly as possible. And to get started, you simply take the body type analysis quiz below to determine what program and what approach is best for you: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/what-to-... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: Music by Ryan Little - Look Both Ways - https://thmatc.co/?l=5F80170A GRAPHICS: Vector art from Vecteezy.com STUDIES: PROTEIN GUIDELINES FOR POST-WORKOUT MEAL: https://www.ncbi.nlm.nih.gov/pubmed/?... https://www.ncbi.nlm.nih.gov/pubmed/2... CARBOHYDRATE GUIDELINES FOR POST-WORKOUT MEAL: https://www.ncbi.nlm.nih.gov/pubmed/9... https://www.ncbi.nlm.nih.gov/pubmed/9... https://jissn.biomedcentral.com/artic... https://www.ncbi.nlm.nih.gov/pubmed/8... FRUCTOSE + GLUCOSE POST-WORKOUT: https://www.ncbi.nlm.nih.gov/pubmed/1...

DOWNLOAD YOUR FREE SHOULDER PDF VIA THE LINK BELOW: https://builtwithscience.com/pdf-down... When it comes to the “best shoulder workout”, you have to consider training all three heads of the shoulder. These include the front delt, mid delt (or “side delt”) and the rear delt. These three heads are what really build huge shoulders and give a “3d shoulders” or “cannonball” look. Although all 3 heads will be activated to an extent during all shoulder exercises, as shown in the literature certain shoulder heads can be emphasized by choosing the right shoulder exercises and manipulating the way you perform them. It’s also important to note that the front delts already get sufficient activation in many pressing movements. Thus, you should focus more on the development of the lateral and posterior (mid and side) delts in order to build bigger delts. In this video I’ll go through the best shoulder exercises and the best shoulder workout for mass based on scientific literature and our anatomical understanding of the shoulder muscles. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. MY PROGRAMS: https://builtwithscience.com/bws-free... FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethier... MUSIC: https://soundcloud.com/lakeyinspired “Memories with you” – Lakey Inspired Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs STUDIES: Shoulder involvement in pressing movements: https://www.researchgate.net/publicat... https://www.ncbi.nlm.nih.gov/pubmed/2... Posterior deltoid and injury: https://www.ncbi.nlm.nih.gov/pubmed/1... Behren & Buskies EMG study: http://suppversity.blogspot.ca/2011/0... Overhead press variations: https://www.ncbi.nlm.nih.gov/pubmed/2... Reverse pec deck: https://www.ncbi.nlm.nih.gov/pubmed/2... Upper traps: https://www.ncbi.nlm.nih.gov/pubmed/1... Fiber type: https://www.ncbi.nlm.nih.gov/pubmed/1... http://jap.physiology.org/content/ear... EMG graphs credit: http://suppversity.blogspot.ca/2011/0...

BEST SCIENCE-BASED WORKOUT ROUTINES Of all the major muscle groups, the traps are one of the most important muscles for creating a powerful looking upper body and completing a well-developed frame. But when it comes to “the best trap workout for mass” or “how to get bigger traps”, most people seem to focus solely on the upper traps. And although they are an important region of the traps and you should dedicate various upper trap exercises to them, you must also ensure you aren’t neglecting the mid traps and the lower traps. This is because the middle and lower traps not only play a vital role in adding size and definition to your back, but they also play an important role in improving posture and preventing shoulder impingement. To start though, we’ll look at the upper traps. The upper traps are most effectively hit through two main trap exercises: above-the-knee rack pulls and barbell shrugs. However, when shrugging, it’s important to ensure that you do widen your grip to allow the upper trap fibers to be more aligned with the line of pull AND to retract your shoulder blades back as you shrug. Both of these tweaks will lead to a greater contraction. As for mid trap exercises, the prone reverse fly with external rotation (thumbs up) is a great option to hit this region. And finally, as for lower trap exercises, prone Y’s are a great option since the line of pull is most aligned with the lower trap fibers. For both of mid + lower trap exercises though, start out without weight and gradually add weight overtime. Focusing on the above 4 exercises by either incorporating them into a full trap workout, or by incorporating a few of the trap exercises somewhere into your current routine, will make a big difference in the overall development of your traps. VIEW MY PROGRAMS HERE: https://builtwithscience.com/bws-free... SHOP MY RESISTANCE BANDS HERE: https://shop.builtwithscience.com/col... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Rack Pulls: https://gupea.ub.gu.se/handle/2077/36235 https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.researchgate.net/publicat... Shrugs: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.t-nation.com/training/ins... https://www.ncbi.nlm.nih.gov/pubmed/2... Prone Reverse Fly: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... Prone Y’s: https://www.ncbi.nlm.nih.gov/pubmed/1... Credit to Jeff Nippard for pioneering the “science-based” training idea: / @jeffnippard

Due to the optimal training frequency and realistic time commitment of an upper lower split, it makes it an effective workout routine for many lifters. In this video, I’ll go through the best upper body workout to use for your upper lower workout. I’ll discuss the various upper body exercises you should be including in your upper lower body split in order to effectively target the chest, back, shoulders, and arms. A full “upper workout” will be shown with exercises chosen based on scientific literature and our understanding of the upper body musculature. FOLLOW THE LINK BELOW FOR YOUR UPPER WORKOUT PDF: https://builtwithscience.com/pdf-down... MY SCIENCE BASED PROGRAMS: https://builtwithscience.com/bws-free... FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethier... LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/upper-bo... STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pmc/arti... http://suppversity.blogspot.ca/2011/0... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.researchgate.net/publicat... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.t-nation.com/training/ins... MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Fast Lane”

How To Bench Press Without Shoulder Pain (4 Mistakes You’re Probably Making) The bench press is one of the most effective exercises for developing and strengthening the upper body. However, despite its effectiveness, it’s also the one exercise that lifters seem to have the most trouble with; primarily due to shoulder pain when benching or after benching. And in many cases, this is simply a result of various tweaks that need to be made in your bench press form. In this video, I’ll go through exactly how to bench without pain and how to permanently avoid shoulder pain when benching. The first bench press form mistake people make that causes shoulder pain is failing to retract the shoulderblades throughout the press. Whenever we’re benching, we want to have our shoulder blades retracted or pinched together as if you were going to pinch a pencil between those blades. If we don’t have the shoulder blades retracted what actually tends to happen is the upper arm will round forward which can cause shoulder pain when benching. So what you want to do is before you press, depress your upper, and then pinch your shoulders blades together. Then, maintain this tightness by actively squeezing your shoulder blades together as you bench press, and avoid the mistake of opening up the shoulder blades and losing tightness at the bottom or as you push up. Another common mistake contributing to shoulder pain while bench pressing is benching with a completely flat back. Although most people won’t need an exaggerated arch as seen with powerlifters, you do want to ensure there’s some arch present between in your upper back. And the reason for this is similar to what we saw with retracting your shoulder blades, as a slight arch in the upper back places the glenohumeral joint in an externally rotated, safer position. But to properly implement this while avoiding injury, note that you’re not simply arching your lower back. What you want to do is arch your upper back instead by retracting your shoulder blades as we previously discussed, and then raise your chest up towards the ceiling which will naturally create space between your back and the bench which you then want to maintain as a solid base of support for your press. Next, to bench press without pain, you need to avoid the mistake of touching the bar too high on your chest while excessively flaring the elbows out at a 90 degree angle and pressing the bar straight up and down. This puts the shoulder in an internally rotated position and can thus cause pain when benching. So what you want to do is instead realize that the bar path of your bench press shouldn’t be straight up and down. It should actually start above your shoulder, come down to around the level of your sternum or nipple height and then curve diagonally back towards the starting point. And to achieve this without harming your shoulders, you need to tuck your elbows to roughly a 75-degree angle such that your elbows remain closer to the body and more or less directly under the bar throughout each rep. This will not only lead to a safer press, but a stronger one as well. Lastly, avoid the bench press form mistake of not having your elbows stacked under the bar. This creates unnecessary torque on the shoulder joint which can then cause shoulder pain. If your elbows are unaligned when viewed from the front or back, then the problem is likely with your grip width that needs adjusting. If your elbows are unaligned when viewed from the side, then it’s likely that you’re overtucking your elbows too close to your sides when you press. So to fix this, you simply want to adjust the angle of your elbow during the press by flaring them out a little more such that they remain relatively underneath the bar. Now if you want to see the best results then it’s vital that you not only choose the right exercises and variations, but that you also implement and progress them correctly within your routine. And this is exactly what my Built With Science programs do. They’re designed to be an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that you’re able to progress as quickly as possible. To get started, simply take my starting-point analysis tool further below to find which program is best for you: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/shoulder... FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed FILMED AT: Club One Fitness https://www.facebook.com/Club-One-Fit... STUDIES: https://www.researchgate.net/publicat... https://www.ncbi.nlm.nih.gov/pubmed/9... Music: Soundcloud.com/lakeyinspired

How To Bench Press For Chest Growth (2 Quick Fixes For Faster Gains) How many times have you heard, “Want a bigger chest? Then you have to bench press." Well, this is actually a pretty good answer to how to build a bigger chest. But it seems that some individuals just don’t seem to respond as well as others do when it comes to developing their chest mass with this chest exercise. Yes, genetics can play a role in determining this. But research clearly indicates that you can improve the resulting chest growth you experience from the bench press by applying a few simple bench press tips for a bigger chest. In this video, find out how to bench press to fix your bench press technique and boost the resulting chest gains you get from your chest workout. First, when it comes to how to build a bigger chest with the bench press, you need to be able to keep your chest up and out and your shoulder blades retracted back or pinched together. This then naturally creates a slight arch in your upper back with space between your back and the bench, and is a position that you need to maintain as you’re pressing. Not only is this position safer on your shoulder and contributes to a stronger press, but based on biomechanical analyses of the bench press, we know that it also increases the involvement of the chest in the movement by preventing the front delts from rounding forward and taking over. So, if you want optimal chest growth from the bench press, you need to improve on your mobility restrictions. Basically, the two things you need to focus on are both opening up your chest and getting more upper back mobility in your thoracic spine so that you can keep that chest up and out and that upper back arched back as you press. And one great dynamic stretch to help you achieve this are snow angels on a foam roller. By regularly doing exercises like this to open up your chest and loosen the upper back, you’re going to then be able to get into a much more efficient benching position to actually use and place tension on your chest instead of the front delts. Research has consistently shown that improving the activation of your chest as you bench can lead to greater growth. You can do so by being mindful of the following bench press tips for bigger chest. First, it’s important to understand what the chest does in the first place: horizontal adduction. And it is simply the act of pulling your arm towards the midline of your body. So whenever we perform the bench press, it’s the horizontal adduction and movement of our arms together that’s activating our chest and as a result presses the weight up. And in order to properly activate your chest while you bench, you need to learn how to pull your arms together by using your chest muscles as opposed to other muscles. Once you’ve learned how to activate your chest muscles, it’s time to apply what you learned to your bench press technique. Start with just the bar but before lowering it, pre-activate your chest by thinking about bringing your hands inwards and pulling your biceps in towards each other. Obviously your hands won’t move but this will just help you engage your chest. After this, start slowly performing reps with the bar but you should no longer be thinking about just pressing the weight up. Instead, on the way up of every single rep I want you to just think about pulling your biceps together. So focus on points A and points B that we previously went through, and just think about bringing those two points together every single rep. And so, you’ve effectively minimized the involvement of your front delts, which is undoubtedly going to lead to developing chest growth in the long run even if you’re using a lighter weight. If you want to see the best results and build muscle in the right areas, then you need to be activating the right muscles during all of your exercises and executing these movements optimally. Which doesn’t just apply to the chest, but to all your other muscle groups as well. And for a step-by-step program that provides you with these crucial muscle activation drills and exercise tutorials so that you know exactly how to build muscle most effectively and in the right areas, take the analysis quiz below to discover what program is best for you and your specific situation: https://builtwithscience.com/bws-free... POSTURE VIDEO: • How To Fix Rounded Shoulders FAST (10... MUSIC: https://soundcloud.com/seanturkmusic Filmed by: Bruno Martin Del Campo STUDIES: CHEST GROWTH https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/2... BIOMECHANICAL ANALYSIS https://etda.libraries.psu.edu/catalo... CHEST ACTIVATION AND GROWTH https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.researchgate.net/publicat...

How To Awaken Your Glutes (DO THESE EVERYDAY!) ft. Dr. Stuart McGill Your glutes are important. But the problem nowadays though is that we tend to sit a lot and for prolonged periods of time, which is a great way to potentially “forget” how to use your glutes especially if you don’t take action to counteract this. So, if you suspect you’re suffering from ‘gluteal amnesia,’ or you’d just like to see better results with your glutes exercises and glute workouts, then it’s time to start learning how to activate your glutes. And to do so, we’re going to use a 4 step glute activation plan. Where with the use of a few daily glute activation exercises, we’ll be able to gradually get your glutes firing harder and harder to the point where you’ll be actually use your glutes whenever you walk, move, and perform your lifts, instead of having your lower back or other muscles compensate and work overtime as a result of weak glutes. The first thing we want to do when it comes to how to activate your glutes is just get you to understand what a glute contraction actually feels like and getting your brain to connect to the muscle. We’ll do so with just a seated and kneeling glutes contraction. Then, once you’re able to successfully contract your glutes in each of those positions, we’ll progress to step 2. To do so, we’ll use two simple glute activation exercises that Dr. Stuart McGill, based on his 30+ years of extensive lab and experimental research, found are the best options to getting those glutes firing again. The first move, the glute bridge, will target the gluteus maximus. For these, first lay on your back with your knees bent. While keeping your core braced and without arching your lower back, squeeze your butt muscles to get them engaged first, and then lift up while keeping your glutes contracted. At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down. Next are clam shells which will target the gluteus medius. For these, lay on your side with your knees and hips bent. Use one arm to make a pillow for your head. Next, while keeping your feet together and core braced, open up your top knee like a clam shell so that the knee of your upper leg rises towards the ceiling. Dr. Stuart McGill recommends 3 sets of 10 reps but with each rep performed mindfully and with a strong activation of the glutes. Now, once you get to a point where your glutes are “back on” and your hamstrings and lower back feel a little relieved as a result, you’ll want to then start progressively challenging your glutes for more glute activation. There are 3 exercises that Dr. Stuart McGill recommends. First, would be lateral step ups. Next, is the goblet squat. Lastly, we’ll use cable pull-throughs. These exercises are essential to get your glutes in the habit of knowing how to work together with your other muscles in various movement patterns. Now lastly, although you will likely have success with the previous steps, it’s important that we don’t overlook a potential root cause of your weak glutes – too much sitting. Which is where step 4, prevention comes in. You want to avoid prolonged periods of sitting where you aren’t using your glutes at all, and instead get up and take a walk or have a stretch at least between every 30 minutes of sitting. And even better, during your breaks, perform what I’ll call a “wake up” exercise for your glutes. For example, one great mindful exercise is toe raises, where you point your toes outwards, squeeze your quads, and then rise up to the balls of your feet while squeezing your glutes. Hold for 5 seconds and then come back down and repeat for a total of 10 reps. So, as a summary, here’s the daily action plan to get rid of gluteal amnesia. Glute Bridges (3 sets of 10 reps with 5 second pause at top) Clam Shells (3 sets of 10 reps per side) Wake Up Exercise (10 reps with 5 second holds, done 3-5 times throughout the day) Now as your glutes activation improves and you’ve had success with the progression exercises, eventually you’ll reach a point where these daily glute exercises for the most part will no longer needed since you’ll be able to activate, strengthen, and grow your glutes to a much greater degree through your main lower body exercises. And for a step-by-step program that uses science to show you not only how to properly train each of your muscles week after week, but also how to then best fuel them for recovery and growth so that you can build lean muscle and strip off fat in the most efficient way possible, then simply head on over to builtwithscience.com to take the analysis quiz to discover what program would be best for you: https://builtwithscience.com/bws-free... LINK TO DR.STUART MCGILL’S WORK & BOOKS: http://backfitpro.com/ MUSIC: https://soundcloud.com/iamryanlittle Filmed by: Bruno Martin Del Campo

How To “Sculpt” Your Serratus Anterior (STOP Neglecting This Muscle!) The serratus anterior is one of the most overlooked muscles of the body and should be a staple in your core workouts. The serratus anterior muscle is a fan-shaped muscle located on each of your sides, right on top of the ribs. It functions to protract your shoulder-blades, and assists in upwardly rotating the scapula. This muscle plays a role in improving the aesthetics of your core by improving abs definition, obliques definition, and lower chest definition (for boxer abs). But more importantly, it plays a critical role in stabilizing and facilitating proper movement of our scapula. When weakened, it can lead to unwanted movement within the shoulder joint and the shoulder blades, such as scapular winging. To mitigate this, I’ll show you 3 of the best serratus anterior exercises to add to your ab workout to develop your serratus anterior and get it to start firing properly. Let’s start with the push-up plus. By performing a “plus” component, where you protract your shoulder blades at the top of the pushup position by pushing your hands into the ground and slightly rounding your upper back, the activation of the serratus anterior increases by about an additional 50%. And of all the serratus anterior exercises in your workout for abs, the push-up plus elicits the lowest upper trap to serratus anterior activation ratio, which is important because most people with a weak serratus anterior can’t properly activate it; they will tend to overcompensate with their upper traps. Since the push-up plus can’t account for the upward rotation of the scapula (another serratus anterior muscle function), you’ll need the serratus jabs. To start, set up the resistance by either using a band looped around a fixture or a cable system, and you want to set it up at a low angle. Then, get into the starting position with your arm by your side and all you’re going to do now is perform an upward punching motion which can be broken down into 2 distinct phases. Phase 1 simply involves you punching forward, and then phase 2 involves the active protraction of your scapula at the end of the punch. Then, come back to the starting position with your elbow stopping by your side, and then repeat the movement. Gradually increase the repetitions and/or weight used to continue to further develop your serratus anterior as it gets stronger overtime. The last of the serratus muscle exercises is the wall slides. It involves even greater arm elevation than the previous exercises, meaning that it helps strengthen the serratus anterior in overhead positions which will again more effectively carryover to your overhead lifts and can help with the common symptom of shoulder pain when the arm gets in overhead positions. A helpful cue is to think about bringing your shoulder blades out and around you as you slide up the wall. But you want to avoid shrugging your traps up excessively and letting the upper traps takeover. To progress this exercise overtime, you can simply stand further out from the wall and lean into the foam roller more. If you currently experience overhead shoulder pain or scapular winging for example, what you’ll want to do is progress from exercise 1 to exercise 2 to then to exercise 3, since the overhead demands increase throughout each of these exercises. If there’s no pain and you simply want to better target this muscle, simply throw in a couple sets of each of these exercises 1-2 times per week into your current ab workouts or after your main workouts. Doing so will not only drastically improve your core strength and abs definition, but will also have a host of benefits in terms of improving your overhead stability, strength, and long term shoulder health. For a step-by-step science-based program that shows you how to train all of these key muscles within your weekly routine, such that you can lean down and improve your muscle definition in the most effective way possible, then simply take the analysis quiz below to discover which built with science program is best for you and where you’re at right now: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: Soundcloud.com/lakeyinspired STUDIES: WEAKENED SERRATUS ANTERIOR https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... PUSH-UP PLUS https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.researchgate.net/figure/N... https://www.jospt.org/doi/pdf/10.2519... SERRATUS JABS https://www.ncbi.nlm.nih.gov/pubmed/1... WALL SLIDES https://www.ncbi.nlm.nih.gov/pubmed/1... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

How Soon After A Workout Should You Eat To Build Muscle- (IT MATTERS!) One of the first tips you learn in the gym is the importance of post workout nutrition. However, we’re now armed with better information about the anabolic window and what to eat after a workout. The post workout anabolic window is thought to be so important because of protein synthesis (anabolic) and protein breakdown (catabolic), two processes that are constantly occurring within your muscles. The more protein synthesis and the less protein breakdown that occurs within your muscles, the more it will grow. And it’s what happens to these two processes after we workout where the anabolic window comes into the picture. After a workout, the longer you go without eating an adequate post-workout after your workout, the more your protein breakdown rates will continue to increase, eventually reaching the point where they exceed your protein synthesis rates and hence create a catabolic state. To prevent this, you can simply ingest a protein-rich post-workout meal or shake, as this has been shown to not only prevent muscle breakdown from increasing, but it also increases your protein synthesis levels to a far greater degree. And when carbs are consumed shortly post-workout, you experience a supercompensation of glycogen replenishment in your muscles. This would all lead to more growth and better recovery, and is why we’ve been led to believe in the importance of hitting that anabolic window after every workout. But there are a few flaws in the above argument. First, this theory was based on the findings of fasted training. Second, protein breakdown no longer becomes a concern when you ingest an adequate pre-workout meal. And lastly, as long as you eat enough carbs throughout the day, your body eventually fills its glycogen stores back up regardless of whether you had them within your post-workout meal. That said, when diving deeper into the research, it’s clear that it focused mostly on untrained individuals. And post-workout nutrition timing and the anabolic window may become increasingly important as you gain more training experience. Here’s a brief summary of how all of this research regarding the post workout anabolic window applies to you: 1. If you’re training fasted first thing in the morning, OR if you’re about to workout and haven’t eaten a protein-rich meal in the past 2-4 hours, you should aim to get at least 20g of ideally whey protein in within an hour after your workout to prevent any potential muscle breakdown. Additional carbs can be added to this but is mainly beneficial if you’re training again later that day. 2. If you’ve had a protein-rich meal shortly before your workout, as long as you ingest a protein-rich meal within a few hours post-workout, that will be sufficient to promote muscle recovery/protein synthesis and prevent any potential muscle breakdown. 3. If you’re seeking to maximize growth and are past the “newbie” stage, ingesting at least 20g of protein (e.g. Whey) shortly post-workout is recommended as it may provide a slight benefit for growth and strength. 4. Total daily protein intake is most important! Focus on nailing that down first before worrying about protein timing. Even if at the end of the day it provides just a slight benefit, it’s the little details like your protein timing that can all add up and end up making a significant difference in the rate of gains that you’re making. And for a step-by-step program that optimizes all of these little variables for you, by showing you exactly how to work out and when and what to eat every week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E Filmed by: Bruno Martin Del Campo JAMES KRIEGER RESEARCH: www.weightology.net

How Often Should You Train Each Muscle To Maximize Growth- View my science-based programs here: https://builtwithscience.com/courses/... One of the most hotly debated topics within the fitness industry is training frequency – more specifically, how often you should train each muscle group per week. Many advocate that a training frequency of 1x/week is best, whereas others favour a higher frequency approach. However, as a natural, it’s important that you choose the right training frequency that enables you to maximize your approach. And in this video, I’ll show you exactly how often to train a muscle to do so. In fact, as you’ll see, choosing the right frequency to strain each muscle per week can potentially enhance your muscle growth by 3.1% - which to put in perspective, can equate to almost an extra lb of muscle gained by a beginner in their first year of lifting. So long story short – take training frequency seriously and ensure you’re not selling yourself short with your current routine! Don’t forget to follow me on Instagram and Facebook: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... LINK TO WRITTEN ARTICLE: https://builtwithscience.com/how-ofte... MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Survey: https://www.ncbi.nlm.nih.gov/pubmed/2... Meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/2... 2x vs 4x: https://www.ncbi.nlm.nih.gov/m/pubmed... Protein synthesis: https://www.ncbi.nlm.nih.gov/pubmed/2... Switching frequency may be beneficial: https://www.ncbi.nlm.nih.gov/pubmed/2...

How Many Sets Should You Do Per Workout To Build Muscle- One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. In fact, “how many sets should I do” is a question I get asked all the time. But when it comes to how many sets and reps to build muscle, there’s a lot of different opinions. Some say to don’t need many sets per workout for muscle growth, whereas others are under the impression that you need to completely annihilate your muscles every workout. So who’s right and how many sets should you do to build muscle? Well first off, let’s discuss what exactly we mean by a set. So just to be clear, a set in this case will refer to a set performed within the 6-12 rep range since this is in line with the research I’ll be going through. If you do less reps than this, you will need more sets whereas if you do more reps you will need less sets. Also, each set should be taken close to failure with high effort. A warm up set doesn’t count. With that out of the way, let’s find out how many sets to build muscle is optimal. So we know based on recent research that more volume (e.g. more sets) leads to more muscle growth. This would make it seem that the more sets the better, right? Well, not so fast. There actually seems to be an upper limit to the number of sets per workout you should do before it starts to provide diminishing returns. In fact, it seems to be right around 10 sets for a single muscle group. So for example when trying to figure out how many sets for chest you should do, you’d want to be wary of this 10 set limit and avoid going too far overboard when training your chest – as that can just impair recovery and is essentially “junk volume”. BUT – we also know that when it comes to how many sets per week you should do, around 10-20 sets per week is optimal. Which means that rather than doing all your chest sets in one workout as a chest day for example, you’d be much better off splitting that into at least two separate days per week such as with an upper/lower split. This way you stay under the per-session set threshold, are now able to get in enough sets per week for that muscle, and will now be training at the optimal training frequency of 2x/week. All leading to better gains in the long run! So it’s quite simple. First figure out your target number of sets per muscle group, and then work backwards to split that up most effectively throughout the week. And for all-in-one science-based program that shows you exactly how to do this by optimizing every aspect of your training and nutrition for you, such that you can build muscle and lose fat as quickly as possible, simply take the body type analysis quiz below to figure out what approach is best for you: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/how-many... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed FILMED AT: Club One Fitness https://www.facebook.com/Club-One-Fit... MUSIC: Soundcloud.com/lakeyinspired GRAPHICS: Vector art from Vecteezy.com STUDIES: Volume and muscle growth relationship: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... James Krieger analysis: https://weightology.net/the-members-a... More evidence for upper limit to sets per workout: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2...

How Many Sets Are Needed to Maximize Muscle Growth- (Ft. Brad Schoenfeld) When it comes to developing the optimal training program, there’s several variables that need to be considered. One of the most important variables is “how much volume per week” should you do, or “how many sets per muscle group” should you do for hypertrophy. Despite its importance, there actually isn’t much applicable research out there on this topic. Luckily, Dr. Brad Schoenfeld has recently published a meta-analysis on this exact topic and discusses his results with me in this video. We’ll go through how many sets per muscle group per week is best for hypertrophy, and how this differs between various muscle groups and your training experience. By the end of it, you should have a much clearer idea as to how many sets you should do or how much volume you should be performing in your workouts. TIME STAMPS: 0:00 - Intro 1:05 - Results of Brad's meta-analysis 2:19 - Lower volume workouts 3:15 - Optimal # of sets to maximize muscle growth 5:20 - How to use periodization with volume (# of sets) 7:27 - Is periodization necessary for beginners? 8:48 - Does the optimal # of sets vary for different muscle groups? 10:00 - Increasing # of sets for lagging muscle groups? 11:15 - Optimal # of sets for trained vs untrained individuals? 12:32 - Summary 13:27 - Outro MY PROGRAMS: https://builtwithscience.com/bws-free... LINKS TO BRAD’S BOOKS: http://www.lookgreatnaked.com/Science... http://www.lookgreatnaked.com/MAX_Mus... FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethier... MY WEBSITE: https://builtwithscience.com LINK TO BRAD’S META-ANALYSIS: https://www.ncbi.nlm.nih.gov/pubmed/2... MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Going up”

How Many Exercises Do You Need To Maximize Muscle Growth- When it comes to how many exercises you should do per muscle group, generally there are 2 extremes. There are those who say all you need are the basics in a workout program; squats, bench, and deadlifts to build an impressive physique. Then, there are those who hit each muscle with every single exercise in the book during their exercise planning process. What approach is best to maximize growth? How many exercises should you do per muscle group, really? Research suggests that incorporating a variety of exercises can lead to better overall hypertrophy. Let’s learn why – and, in the process, discover just how many exercises to do per muscle group. The first reason is due to what’s known as regional hypertrophy. For example, certain biceps exercises will favour growth in the short head whereas other biceps exercises will favour growth in the long head. Although it’s currently not crystal clear as to what specific exercises will favour specific regions of a muscle, this phenomenon does support the idea of using multiple exercises in a workout program. The second reason you should include a variety of exercises during your exercise planning process is that each of your muscles have different biomechanical actions. A good example is the hamstrings, which have two main functions; to flex the knee and extend the hip. So if you were to leave all your hamstrings to deadlifts, you’d be missing out on one of the major functions of that muscle. Adding in a knee flexion movement ensures that all parts of the muscle can be grown to the greatest extent. Another benefit of varying your exercises is that it helps minimize wear and tear. If you do all of your volume for a muscle group with just one or two exercises, you’re stressing the same joints and same stabilizer muscles to the same stress all the time, which can eventually cause irritation and overuse injuries. When deciding on how many exercises to do per muscle group, some people will take what I’ve mentioned and over-apply it into their training routines by hammering each muscle group with 6 or 7 exercises every workout. Don’t. If you do that, once your muscles get used to what you’re currently doing, you’ll have no leftover exercises to introduce it to in order to potentially stimulate more growth. So, just how many exercises should you do per muscle group? An effective option is to pick about 2-4 exercises for each of your muscle groups that work very well for you and cover a good variety of movement patterns. Then, simply distribute these throughout the week as needed and feel free to repeat some of those exercises on multiple days if needed. But limit the number of exercises you use per muscle in each workout to 3 or 4 at most. Here’s an example of how you could distribute 4 exercises per week for chest into 2 workouts per week: 4 Exercises: - Flat bench press - Cable flyes - Incline dumbbell press - Banded push-ups Push Day 1: - Flat bench press - Cable flyes Push Day 2: - Incline dumbbell press - Banded push-ups Then simply throw in however many sets you need for each exercise in order to meet your weekly volume targets. Push Day 1: - Flat bench press: 3 sets - Cable flyes: 3 sets Push Day 2: - Incline dumbbell press: 3 sets - Banded push-ups: 3 sets Total Weekly Chest Sets: 12 Sets Here’s a step-by-step plan for how you could apply everything we covered on how many exercises you should do per muscle group: Step 1: For each muscle group, pick about 2-4 exercises to perform per week. Use a good variety of exercises that not only work very well for you, but also cover different angles and muscle functions. Step 2: After you pick your exercises, distribute them throughout the week. Avoid performing more than 3-4 exercises per muscle in one workout. Instead, split them up into multiple workouts. Step 3: Allocate a number of sets for each exercise in order to hit your weekly volume targets for that muscle. If you’re serious about designing your own program, then I’d highly suggest that you take the time to go through this step by step process, because it’s the little details like this that make all the difference if you want to maximize your efforts and results. And for those who are looking for a step-by-step program that takes care of all the guesswork for you and optimizes your weekly training and nutrition program based on science, so that you can truly transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: https://soundcloud.com/lakeyinspired

How Many Days A Week Should You Workout- (FASTER GAINS!) How many days a week should you work out for optimal muscle gain? If you’ve always wondered about the best training frequency, how often to train, and how often to lift weights, then you’re not alone – most lifters have this confusion. But in this video, I cover the science behind how your lifting experience can affect how many times a week should you work out for maximum muscle growth. Before that, though, here's a question for you: does working out more frequently lead to more gains? Well, research indicates that it's actually a yes and no kind of answer. But why? Because research indicates that the rate of muscle growth, regardless of how many days you choose to work out, will be similar if you can check off 3 requirements. First, you’re training each muscle group at least 2 times a week. Second, You’re doing enough volume within your workouts, and enough volume throughout the week. Last but not least, you’re performing each of your sets with enough effort and intensity to fully stimulate your muscle fibres. So, when it comes to how often to train, does that mean the more often you train, the more gains you’d experience? Well, not necessarily. We know our workout volume requirements slowly begin to increase as we gain more experience. This means that over time, we have to do more sets per workout and throughout the week to continue growing our muscles at the optimal rate. Researcher James Krieger found that beginners shouldn’t utilize higher volumes right away. A beginner only needs to do around 2-3 sets per muscle per workout or around 6-10 sets per muscle per week for maximal growth. But as more experience is gained, those few sets no longer provide enough stimulus. And to maximize growth, an increase of either 8-10 sets per muscle per workout, or around 16-20 sets per muscle per week are now needed. As a more experienced lifter, fitting 8-10 sets per muscle per workout or 16-20 sets per muscle per week into just 3 full-body workouts becomes a challenge. Your workouts will become a lot longer, not to mention often unenjoyable. And it may even compromise growth! Because during a workout, the ability of our muscles to exert force can be negatively affected by both muscle fatigue and CNS fatigue (the more problematic factor). When there’s a lot of CNS fatigue, we can actually reach failure in a set of an exercise before we achieve full motor unit recruitment of that muscle – compromising muscle growth. Therefore, if you’re an advanced lifter, when it comes to how many times a week should you work out, trying to shove in all your volume into 3 full-body workouts per week is likely not the best option. Ultimately, as you gain more experience and your volume requirements increase, it would instead be a good idea to distribute that volume throughout the week by adding in additional training days. If you're a beginner, you will do fine with 3 full-body training days per week. But if you're more experienced, you'd want to add more training days into your routine. Consider doing an upper/lower split 4 days a week. Or push pull legs split 6 days a week, etc. This will help you spread out that increased volume most effectively. Now keep in mind, though, guys that I’ve gone through what’s optimal to maximize growth. So if you can’t commit to higher frequencies as you gain more experience, then it doesn’t mean that you’re not going to build muscle. Because you will. Also, the difference we’re talking about is minimal. At the end of the day, workout volume and consistency is what’s most important. You shouldn't fixate on the answer to how many days a week should you work out. Ultimately, that’s going to be a lot more effective than trying to go 6 days per week but being inconsistent with it. And for a step-by-step program designed to accommodate your schedule and show you exactly how to build muscle most effectively through the use of science, then take the analysis quiz below to discover what science-based program best suits you: https://builtwithscience.com/bws-free... Written Article: https://builtwithscience.com/how-many... James Krieger Resources: weightology.net MUSIC: Music by Ryan Little - fall so high. - https://thmatc.co/?l=F77E5E72 FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... Filmed by: Bruno Martin Del Campo STUDIES: TRAINING FREQUENCY AND MUSCLE GROWTH https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... CNS FATIGUE OVER TIME https://www.ncbi.nlm.nih.gov/pubmed/1... DISTRIBUTION OF VOLUME IN ADVANCED LIFTERS https://www.researchgate.net/publicat...

How I Built Muscle FAST (5 Science-Based Tips) Is it possible to build muscle fast? It took me years to gain some size and eventually my gains stopped altogether. However, in my recent lean bulk, I implemented a handful of new research-backed muscle growth techniques and managed to gain a lean 20 lbs in 16 months. By far my best bulking transformation and my fastest muscle gains since the early days. So, if you’re interested in learning how to gain muscle fast and how to bulk up fast, check out the 5 things I did to build muscle. Click below to calculate how many calories to eat for a lean bulk: https://builtwithscience.com/calculator Click below for a step by step fitness plan to build muscle as efficiently as possible: https://builtwithscience.com/bws-free... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... Number 1: my training. There’s a really exciting new area of research called “stretch-mediated hypertrophy”. Some muscles seem to grow faster from exercises that challenge them the most when they’re in a stretched position. So, to take advantage of this and build muscle fast, there’s two things I did. First, in my weekly routine, I made sure I was doing at least one exercise that really challenged each muscle in a stretched position. Second, I emphasized the stretch by lightening the weight and trying to go as deep as I could with good form. For some exercises like presses and squats I also added a half second pause at the bottom. Next, to maximize muscle growth, you need to get at least within 3 reps of failure. Now even though I was aware of this, I’ll be honest after I built up a decent amount of muscle I just got comfortable. It wasn’t until I started pushing myself close enough to TRUE failure that I started really seeing my growth take off. This won’t be comfortable and it never gets easier. But there are a few things I did that helped. First, I changed my mindset toward the pain. I simply view it as a sensation and I now link that feeling of pain with growth. Second, I always take at least a few seconds to just close my eyes and mentally prepare myself for the next set. It’s so easy to let your mind get distracted when you’re working out and start scrolling through social media. But to push to the levels required to truly force your muscles to grow, you need to get locked in and that happens before you’ve even started your set. Next, recovery. Your workouts are what provide the stimulus for your muscles to grow, but the actual growth happens when they’re resting and recovering. For years I would always train at least 5, 6, and sometimes even 7 days a week. When I was younger I could do this no problem. But overtime it became too much. I stopped looking forward to my workouts, had low energy, and my muscles just didn’t recover very well. So I cut down my workouts to just 5 per week and recently cut it down even more to just 4 slightly longer workouts per week with the occasional accessory day. Almost instantly after making this switch I felt MUCH better day to day and a lot more energized going into my workouts. And I definitely noticed my muscles recovered and grew a lot better as a result. Don’t get me wrong you still need to train hard and you still need to do enough weekly volume to grow; at least 8-10 sets per muscle weekly. But more isn’t always better. Now, all that training wouldn’t have done much to build muscle if I didn’t modify my bulking diet. To maximize growth, you probably need to be eating in a calorie surplus in your bulking meal plan. But just like with workout volume, more calories isn’t always better. So what I did was a “lean bulk”. This is when you purposefully overfeed your body with just a bit more than it needs, typically around 10-15% above your maintenance calories. However, even with a lean bulk, you probably will still gain some fat. In the past I’d always go back to dieting whenever I saw a bit of fat gain and so I never really progressed. This time I decided to stick through it and I’m telling you it paid off tremendously. So shift your mindset and think of it as a long term investment. So tip number 5 when it comes to how to gain muscle fast was probably the hardest thing to implement. You see, fat loss is a relatively fast process. You can easily lose 1-2 lbs of pure fat per week. But in comparison, once you’re past the beginner stage of training, it can take several months to gain even just 1 lb of muscle. I mean I gained 20 lbs but not all of that was muscle and it took me almost a year and a half to do. But don’t let this discourage you. The small gains you make week to week will overtime amount to big noticeable changes. So be patient and trust the process. TIMESTAMPS: 0:00 - Lean Bulk Transformation 0:17 - Training 2:55 - Effort 4:54 - Recovery 6:21 - Diet 8:09 - Time

How Hard Should You Workout To Build Muscle- (AVOID THIS MISTAKE!) It’s commonly thought that the hardest worker in the gym working to failure is clearly going to get the most gains, right? If you have the ability to train to failure, then surely getting that extra rep or two every set (aka max effort training) is going to lead to more muscle growth and strength. But when it comes to how hard you should be training, it seems that training smarter instead of just training harder leads to better gains with less effort. But just how hard should you train? Well to answer this question, let’s start with the theory behind training to failure every set of your workout. Working to failure is thought to be the best way to train for muscle growth for a few main reasons. First, failure training would lead to more growth given the maximal motor unit recruitment and mechanical tension it would experience. Second, similar to motor unit recruitment, muscle protein synthesis is lower when you don’t go to failure vs when you do. Lastly, given the positive relationship we see between workout volume and muscle growth, it would seem that pushing each set to failure would increase the overall workout volume you’re doing and lead to more growth. But training to failure every set comes with a cost. Not only is it unenjoyable for most and requires a great deal of motivation to do every workout, but it’s also very fatiguing on the body. This delays recovery and your muscle damage can easily carry over into your next workouts for the week. When done over long periods, it eventually can lead to a state of “overtraining” which results in a reduction in your anabolic hormones and basically just creates an environment in your body that is detrimental to building muscle. Now, let’s take a closer look at the theory behind training to failure. First, while motor unit recruitment and muscle activation does increase as you approach failure in a set, it seems to plateau around 3-5 reps shy from failure. Second, if you train close enough to failure, you are able to still maximize muscle protein synthesis but without much of the extra fatigue you get when you train to failure. Lastly, the muscular fatigue caused by going to failure in a set causes your performance to suffer in successive sets, leading to less volume overall. So, when it comes to the question of how hard should you train, it seems that taking your sets just shy of failure is your best bet. However, it’s crucial that you get close enough to failure during your sets in order to still maximize growth, and that doesn’t mean that your training becomes “easy”, because that’s inferior for growth. Unfortunately, most people underestimate the amount of reps they can actually do for max effort training and end up training too easy as a result. You can ensure that you’re actually pushing hard enough during your sets for an exercise, is to dedicate a day where you use a spotter and try to get as many reps as you can during each set. Add these reps together to get a total, then divide this number by the number of sets you did. This number then gives you a good indication of what you’ll want to aim for next time. All in all, it’s clear that constantly pushing for that extra rep or two isn’t always a good thing, as it provides very little additional stimulation for the huge jump in fatigue that you get in return. So train hard, but if you want to see the best results in the long run, then you need to train smart as well. And for a step-by-step program that applies this and takes care of all the guesswork for you by showing you exactly how to optimally train AND eat week after week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Written article: https://builtwithscience.com/training... Filmed by: Bruno Martin Del Campo MUSIC: Song 1: Music provided by RFM: • ✔️ NO COPYRIGHT MUSIC: Marjan Gjorgji... Song 2: Soundcloud.com/lakeyinspired

How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains) Looking to gain muscle without fat? Want to learn how to bulk up fast and how to bulk without getting fat? You’re in luck – because in this video, I cover why you're not building muscle, and more specifically, go through 4 bulking mistakes that are slowing your gains and increasing the amount o fat you put on. So, if you’re curious to find out how to lean bulk properly, stick around. First off, though, let's cover what ‘bulking up’ is and why it’s ideal for building muscle. A 'bulk' is simply a period in which you eat at a calorie surplus to gain weight and add more size. And although this is, in theory, just as simple as eating more, most people in the process make a handful of mistakes that negatively affect the effectiveness of lean bulking. The first mistake is not being lean enough. And this is problematic being that it's just not optimal for muscle growth. As your level of body fat increases, you become less efficient at building muscle and as a result, grow less muscle and more fat per unit of weight gain. And secondly, not being lean enough when you start your bulk means that you’re likely going to have to commit to a long diet to “reveal” your gains. When lean bulking, you want to start lean - ideally under roughly 15% body fat. And if you're higher than this, a much better option for you is first to diet down to get rid of that excess fat before you then commit to a calorie surplus. The next mistake is gaining too much fat compared to muscle when bulking up. What a lot of people believe when it comes to bulking is that the more food you stuff yourself with, the more gains you'll make in the process. This is only true up to a certain point. Beyond that, the extra food that you take in will start to contribute significantly more to fat gain instead of muscle growth, which is then going to take a lot of time dieting to get rid of. I’d recommend implementing a small to moderate surplus of around 10-20% above your maintenance calories, with beginners being at the higher end of this and more advanced lifters being at the low end of this. Then, to best gain muscle without fat (minimal), you also need to avoid the mistake of not setting yourself a target rate of weight gain and tracking that over time. Because the rate of muscle growth slows down, the longer we train. Meaning that you should be setting a goal rate of weight gain throughout your bulk that’s per your training experience and then making sure that you’re hitting that goal. After you’ve set this goal rate of monthly weight gain, monitor your weekly average weight to determine if you’re indeed hitting this goal every month. Now the last and probably one of the most relatable bulking mistakes is not being patient enough. Unlike fat loss, building muscle is a very slow process. And to make matters worse, during your bulk, it’s inevitable that you’re also going to put on at least a bit of fat throughout the process, which can “hide” the added muscle that you gain and make it visually seem as if you’re not progressing. This often then leads people to go back to dieting too soon and not making any progress. Instead, understand that it takes several months and even years when you’re more advanced to put on any noticeable size, which is why you must commit to bulking up for an extended period. When it comes to how to lean bulk properly, you need to be patient, trust the process, and track as much data as you can along the way so that you know when you veer off track and can adjust accordingly. And that’s precisely why, within my BuiltWithScience programs, we’ve created various nutrition and workout software that automates this whole process for you. Enabling you to essentially “shortcut” your muscle-building process. And to discover which program is best for you and your specific situation, take the starting point quiz below : https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/seanturkmusic FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: ENERGY BALANCE & ANABOLIC EFFECT https://www.ncbi.nlm.nih.gov/pubmed/3... TRAINING & ANABOLIC EFFECT https://www.ncbi.nlm.nih.gov/pubmed/8... https://www.ncbi.nlm.nih.gov/pubmed/1... BODY FAT & MUSCLE-BUILDING EFFICIENCY https://www.nature.com/articles/ijo20... https://www.ncbi.nlm.nih.gov/pubmed/1... BUILDING MUSCLE WHILE LOSING FAT https://www.ncbi.nlm.nih.gov/pubmed/1... HIGH VS. LOW CALORIE https://www.researchgate.net/publicat... https://www.tandfonline.com/doi/full/... CALORIE RECOMMENDATION https://www.ncbi.nlm.nih.gov/pmc/arti...

How To Burn More Calories Lifting Weights (Do These 3 Things) One of the biggest differences between weight lifting vs cardio is that while lifting weights is great for building muscle, it’s not so great if you’re looking to burn calories. In this video, I’ll explain how that affects your ability to burn fat and build muscle, and then cover how to burn more calories by covering three tweaks that you can make during your lifting workouts. By the end, you’ll end up with a full body weight training workout that you can get started with right away to burn fat. Exercise alone is not very effective at losing fat if your diet is not under control. But with a proper diet, adding the right type of exercise to it can significantly speed up your results. When comparing weight lifting vs cardio, while resistance training doesn’t burn many calories compared to cardio, it does have one important advantage over the latter. Doing cardio alone can lead to a small amount of muscle loss. This is important to note because muscle is what will help keep your metabolism high as you lose weight and will ensure you end up looking lean and muscular rather than just “skinny” after a diet. This means that, if you’re looking to burn fat and build muscle in the most optimal manner possible, a combination of resistance training with cardio is best. I’ll show you exactly how to do this with three tweaks and then give you an example workout that puts it into practice. When it comes to how to burn more calories through weight lifting, the first tweak is with how much weight you’ll be lifting and how many reps you’ll be doing in your sets for each exercise. More specifically, research suggests that you can nearly double the number of calories you burn in a set by lifting lighter weights for more reps. However, although we can burn slightly more calories the lighter in weight we go, note that for the best muscle building results while still burning significantly more calories, a good recommendation is to use a weight that’s between 40-60% of the maximum weight you could lift for that exercise. For most people, this means choosing a weight that you could do around 15-30 reps with. Just remember, you still need to push yourself hard enough for this to be effective. Tweak 2 to burn fat with weight training involves using the most muscle mass as possible within your workouts. Illustrating this is a 2017 study tested a variety of resistance training exercises and compared the calories burned. They compared several “isolation exercises” that only worked one small muscle at a time, to “compound exercises” that work several different muscles simultaneously. They found that lat pulldowns, which work several back muscles as well as the biceps, burned almost 20% more calories than bicep curls. Squats, which work the whole lower body, burn almost 35% more calories than leg extensions. We’ll apply this by filling our workout with big exercises that will work every single muscle of our body Finally, the most important thing you can do to burn more calories is improve your time efficiency. How? You can do so by making use of a circuit style of training. Using this method will enable us to add more exercises and sets into our workout without having to stay in the gym any longer than normal. But we will want to be careful with the exercise selection to ensure we don’t compromise our gains by overworking the same muscle groups with not enough rest. Alright now that we’ve got the science down, let’s apply it into a workout that can be done either at a gym or even at home with just dumbbells. The workout includes 3 circuits that each have 4 exercises. Within each circuit you will progress from one exercise to the next resting for only 15-20 seconds. Pick a weight that you could do somewhere between 15-30 reps with if you pushed hard. If you reach above 30 reps, then you know it’s time to use a heavier weight. Finally, if you’re a beginner, perform each circuit 2-3 times, intermediate 3-4 times, and advanced 4-5 times. Circuit 1: DB Bench Press → DB Row → DB Shoulder Press → Reverse Crunch Circuit 2: Lower Body: Goblet Squat→ DB RDL → DB Calf Raise → Weighted Crunch Circuit 3: Full Body: Reverse Lunges → Push Up→ DB Facepulls → Plank You’ll get the most benefit from this workout if you implement it no less than 2 but no more than 4 times a week. That said, I wouldn’t use this style of workout if your main goal is to build muscle and improve your strength. For those looking for an all in one step-by-step program that’s personalized specifically for your body and your fitness goals, you can take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/your-pot... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

How To Diet To Lose Fat FOR GOOD (4 Phases) If you’re watching this video, chances are, you’re wondering how to diet to lose fat for good. Most people have been taught to use approaches that set themselves up for failure in the long run, by physiologically messing up their bodies with diets that leave them in a position where it’s now very hard to strip off that excess fat. But, in this video, with the help of Dr. Eric Trexler, pro body-builder and PhD researcher, I’m going to show you exactly how to diet properly so you can undo the damage you may have done from your previous dieting attempts (i.e. maintenance calories are too low) and break through your weight loss plateau. I’ll also show you how to keep the weight off so that once you strip off that excess fat, it’s gone forever. The first thing we want to do here is something called a recovery phase, which helps with 3 goals: restore the lean muscle mass that you lost, restore any hormonal imbalances (related to cutting your maintenance calories too low), and to just get you in a better mindset. To accomplish this, all you’re going to do is simply bump up your calories to whatever your maintenance calories currently are or even slightly above this, while also cutting back on your cardio. As for how long you should stay in this recovery phase for, Eric recommends at least a couple months for most people. When you’re ready though, phase 2 is where we can give dieting another shot – but this time we need to do it right. Which means that we need to set up our fat loss phase in a way that minimizes muscle loss AND minimizes the metabolic adaptation we typically experience throughout our diet. And as outlined in Eric’s research papers, there are a few ways to do this. First, you need to avoid using a very aggressive calorie deficit. This equates to roughly only a 15-25% calorie deficit, but just keep an eye on how your bodyweight progresses and adjust accordingly. Next, we want to use an approach called intermittent dieting. And lastly, you need to ensure that you’re eating a high protein diet (1.8-2.7 g/kg bodyweight) along with high volume, low calorie, filling foods. So basically, you apply these 3 steps until you’ve successfully pushed past your weight loss plateau. Then, it’s time to transition to phase 3. What we want to do here is simply find a way that you can maintain your weight loss in a sustainable way. One option is a reverse diet. Although the effect this has does seem to vary individually, often times what happens is even though you’re adding more and more calories back into your diet, your body counteracts this by essentially gets out of that “dieting” mindset and tends to start burning more calories through subconscious increases in daily activity, or NEAT to slowly bump up your metabolism. Imaginably, this is the crucial step when it comes to how to keep the weight off after your diet. However, keep in mind that again this does vary individually as people respond to increases in calorie intake differently. And then, from here, it really is up to you where to go next. You could either maintain your new physique with relative ease with new your higher calorie intake, or you could choose to now focus more on muscle growth. Now although this whole ‘how to diet to lose fat for good’ process may seem very complex and you may be feeling as if there’s no hope for you, that just simply isn’t true. I’m not going to lie it will take time, but by following these 4 phases, remaining patient, and combining this with a solid training and nutrition plan, then you can and will be able to strip off that fat for good. On that note though guys, for those who do need that extra bit of help when it comes to learning how to diet properly, my step-by-step programs have been designed to guide you through each of these phases in detail. It comes fully equipped with software that enables you to actually know exactly what your metabolism is at and how its changing week after week as you strip off fat, so that you can easily break through any plateau you encounter along the way and lean down in the most efficient way possible just like several of our Built With Science members have done with their programs. To get started today, simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free... Diet Hacks Video: • The BEST Science-Based Meals For Fat ... View Dr. Eric Trexler’s Work Below: https://www.instagram.com/trexlerfitn... https://jissn.biomedcentral.com/artic... Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

How To Fix Elbow Pain (BULLETPROOF YOUR ELBOWS!) Now I’ve personally experienced elbow pain and tennis elbow before and I know it’s not fun. It hinders our training, diminishes our performance, and it just plain hurts. So today I want to go over 3 elbow pain causes that are likely contributing to your elbow pain when working out and what you need to do in order to not only fix your elbow pain but the exercises to do for elbow pain that’ll prevent it from coming back. This way, you can start lifting pain free as soon as possible and protect this joint for life. The first culprit is an imbalance in your forearm strength and just weak grip strength in general. Weak extensor muscles in the forearm are the main culprit for elbow pain and studies cite “repetitive gripping” to be the cause of elbow pain. So strengthening your forearms, especially your extensors, as well as increasing your overall grip strength is what’s key to creating bullet-proof elbows and has consistently been shown to be an effective approach to relieving elbow pain. And the simplest way to start out is to regularly perform standard wrist extensions to help strengthen and build more endurance in your weaker wrist extensors. If however the pain you experience is on the inside of your elbow rather than on the outside, then you’d want to perform wrist curls instead of wrist extensions to help build the endurance of your wrist flexors since in this case you have the opposite imbalance. So we addressed a problem below the elbow, but now we need to look above the elbow for some other possible elbow pain causes. And the most common culprit here is weakness in the muscles involved in stabilizing the shoulder and scapula. Because a lack of stabilization here then means that the muscles surrounding your elbow joint will be forced to work overtime to compensate for that lack of stability during our pushing and pulling exercises. Which again leads to elbow pain due to overuse and over-dependence on these forearm muscles. I have put out quite a few videos that address these muscles (linked below). But some of the best options for you to get started with would be exercises like scapular pull-ups to help strengthen the traps, and then simple external rotation movements to help strengthen your rotator cuff. The last cause of elbow pain when working out, or the worsening of your existing elbow pain, is often due to just trying to “push through the pain”. When you feel discomfort in your joints, don’t ignore it. For this reason, dumbbells will become your best friend as they allow you to manipulate your hand position into basically any position that feels comfortable. Basically, we want to take our hands out of a supinated or pronated position and instead into a neutral grip as much as possible, since this places the least stress on our forearm muscles and eliminates our tendency to excessively flex and extend our wrist as we perform our exercises. In addition, to fix your elbow pain, you want to always be mindful of your wrist positioning during your exercises. Avoid flexing or extending your wrists excessively during exercises like chin-ups, curls, and even pushdowns as this creates a ton of stress on the forearm muscles and tendons. Instead, focus on keeping the wrist neutral and in line with your forearms as you perform these movements. To sum up the video, here are the steps and exercises to keep in mind for elbow pain: First, dedicate more time to your forearm training and grip training. Pain on outside of elbow = Wrist extensions: 3 sets of 10 reps Pain on inside of elbow = Wrist curls: 3 sets of 10 reps Suitcase carries: 3 sets of 30s walks each side Then, address potential weaknesses in your shoulder and scapular stabilizer muscles. Scapular pull-ups: 3 sets of 10 reps External rotation exercise: 3 sets of 5-10 reps And finally, manipulate your exercises and be mindful of your wrist positioning to avoid worsening the pain. Implement more neutral grip exercises: Hammer curls, neutral grip presses, neutral grip rows, etc. But all in all, you need to realize that if you’re feeling stress in certain joints then it’s often a result of imbalances or weaknesses elsewhere in the body. And for a step-by-step program that prevents this from happening by showing you exactly how to train to maximize growth while correcting your imbalances and weaknesses in the process, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo SHOULDER STABILITY VIDEO: • The Best Rotator Cuff Strengthening R... SCAPULAR STABILITY VIDEOS: • The Easiest Way To Fix Your Posture A... • How To “Sculpt” Your Serratus Anterio... MUSIC: https://soundcloud.com/iamryanlittle

1 MILLION SUBSCRIBERS- Who Is Jeremy Ethier- We finally did it everyone. We’ve hit 1 million subscribers and I’m honestly just so grateful and truly humbled at how fast we’ve been able to hit this milestone. Now many of you out there are long time subscribers who’ve been following me since some of my first videos and many of you are relatively new to the channel. But I’ve never really shared much about me personally and how everything has led to where it’s at today. So I thought in honour of hitting this amazing milestone I’d do something a little more personal and share with you about my story and who exactly Jeremy Ethier is. TAKE THE STARTING POINT QUIZ TO FIND THE BEST PROGRAM FOR YOU: https://builtwithscience.com/bws-free... MUSIC: https://soundcloud.com/lakeyinspired Golden Hour - Lakey Inspired

How To Fix Rounded Shoulders FAST (10 Minute Science-Based Corrective Routine) In this video I'll show you how to fix rounded shoulder posture, and fix your posture so that your shoulders are more aligned. For instance, do you catch yourself hunched over in the mirror and detest the look of your slumping shoulders? Well, forward rounded shoulders are often developed from sustained periods of slouching and/or the result of an unbalanced training routine. And not only is it aesthetically unappealing, but it can also negatively affect your ability to perform specific exercises in the gym and potentially put you at a higher risk of developing shoulder pain and injuries. In this video, I cover how to fix rounded shoulders posture through a combination of stretches for bad posture correction and posture exercises you can do within 10 minutes for a quick posture fix. Based on the analysis of multiple papers, two primary things contribute to your slumping shoulders. First, overactive muscles that have become tight and are pulling the shoulders into the forward position. The main culprits for this are often the pecs and the upper traps, in combination with a general lack of thoracic mobility. Second, underactive muscles that have become weak and are failing to pull the shoulders back. The main culprits for this are typically the traps (mid and lower) and the serratus anterior. And research shows that these underactive muscles became weak over time partly due to the overactive muscles preventing us from being able to turn on these underactive muscles in the first place. Therefore, when it comes to how to fix rounded shoulders, we’ll be making use of a two-part routine: stretching of the overactive muscles, then the strengthening of underactive muscles. For the first part of the routine, we’ll concentrate on stretching out your overactive muscles. And we’ll make use of two primary stretches for bad posture correction: thoracic extensions and band over-and-backs. If you don’t have a foam roller, I’ve included links to two I recommend below. The second part of the posture fix routine involves three posture exercises: the band pull-apart, banded Y-raise, and push-up plus. This step is critical: case studies analyzing rounded shoulder posture have found that this provides significantly better corrective results than the stretching we previously did. But with all these exercises, you must make each rep count. You'll need to perform each rep slowly, with control, and proper form; only then will you be able to engage the right muscles that you intend to. And keep in mind guys, if you want to correct bad posture for the long-term, you need to not only always be aware of how your posture is throughout the day and correct it accordingly, but you also need to ensure that your training program is structured in a way that prevents these muscle imbalances from occurring. That’s exactly why within my Built With Science programs, we’ve taken the time to carefully select each and every exercise included in your weekly training routines such that you can build lean muscle while actually improving your posture and correcting your muscle imbalances in the process. To join today, take the start point analysis quiz below to determine what program is best for you: https://builtwithscience.com/bws-free... LINKS TO FOAM ROLLER (These are affiliate links, and I will get a portion of the sale, so thank you in advance!) http://amzn.to/2lz9nYi (the one I used in this video) http://amzn.to/2lB4duO (a better quality one) LINK TO RESISTANCE BANDS: https://shop.builtwithscience.com/col... TRAPS WORKOUT VIDEO: • The Best Science-Based Trap Workout f... MUSIC: Soundcloud.com/lakeyinspired Filmed By: Bruno Martin Del Campo Subscribe to my channel here: https://www.youtube.com/jeremyethier/...