4 Surprising Ways to Speed up Muscle Growth
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Күн бұрынFind out how to build muscle fast with these 4 muscle-building tips!
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0:00 Introduction: How to speed up muscle growth
0:57 How much protein is needed to build muscle?
2:40 Four ways to speed up muscle growth
5:43 Intermittent fasting for muscle growth
7:37 Watch my other videos for more muscle-building tips!
In this video, I’m going to tell you how to build more muscle with four easy tips! The purpose of skeletal muscle is to create movement and healthy posture. Muscle is also very important for your metabolism.
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.
1. Creatine
Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts.
2. Cold therapy
Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories!
Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation.
3. Intermittent fasting
Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake-and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle.
4. Arginine
Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out.
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Try these muscle-building tips to help boost muscle growth. I’ll see you in the next video.
@CustomerStatesPNW 12 күн бұрын
1. High intensity exercise 2. Quality protein intake 3. Creatine supplementation 4. Cold therapy
@Crimin4L 12 күн бұрын
5. Adequate recovery
@GerardYoshikawa 12 күн бұрын
Yep, I agree on taking out the intermittent fasting of the list as well. Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day. Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
@kareemgaber5671 12 күн бұрын
taurine-beta alainine-carbs as well-adaptogens
@gman77gas 12 күн бұрын
6. Juice up !@@Crimin4L
@UCONN_HUSKIES 12 күн бұрын
No cold!
@garybritting1892 12 күн бұрын
Sleep and rest/recovery is key too.
@eniolaelisery1503 11 күн бұрын
Very key, I’m currently struggling with fatigue cus my sleep is poor
@chickenbreast1628 11 күн бұрын
he didn't need to say the things everyone knows.
@deathorb 10 күн бұрын
Dr berg never said that, so I am staying awake. Unless you are a doctor too?
@garybritting1892 10 күн бұрын
@@deathorb that’s silly. Lol 😂
@deathorb 10 күн бұрын
@garybritting1892 Dr berg is a great youtube doc.
@Nursejanx 9 күн бұрын
You are the first person I've ever seen on KZfaq who correctly mentioned that you should calculate protein needs using your LEAN mass, not just your body weight. THANK YOU!
@aquamon68 8 күн бұрын
There are plenty of other persons who have done that.
@peterlampropoulos3505 8 күн бұрын
@@aquamon68true. Mike mentzer
@Rsalmond83 8 күн бұрын
@@aquamon68plenty!
@vipinrajworld 8 күн бұрын
That’s true. Not a lot of people provide this information. I have provided many such useful tips on my channel including this method of calculating protein requirements. But it’s not English 😶
@alexss6929 7 күн бұрын
Dr.berg is getting more serious with his videos because of competition. ❤
@spades5174 12 күн бұрын
I swear Dr Berg is reading my mind with his perfectly timed videos.
@jawraw777 12 күн бұрын
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it's happened so many times now that I'm positive he's listening to us 😂
@Drberg 12 күн бұрын
Happy that you found it useful!
@potatoaim523 12 күн бұрын
@@DrbergOK so when I train let's say push ups and I did 1 today cz that's my limits after 2 day I can do 2 or 3 that's because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn't eat protein and I see after month some more muscles that wasn't there befor one month without protein and I know what food have protein You know so can you explain that
@Mr.Zita1 12 күн бұрын
Same, I was just searching for ways to train without affecting arthritis and joints for my mum
@shantanuzodpe9880 12 күн бұрын
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don't eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
@User48392ur 12 күн бұрын
Someone needs to compile this or Dr Berg has to write a book to preserve this knowledge Its too important
@Drberg 12 күн бұрын
Thanks so much for your support!
@SharvindRao 7 күн бұрын
AI will !!!
@ideasguyz 6 күн бұрын
short, precise with no side comments, i love this video, and the fact you are direct of what is needed. thanks
@allhimwithme5115 12 күн бұрын
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I'm 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don't "lift weights."
@nevastrong2850 12 күн бұрын
55 & my arms never looked better…lifting weights is not my thing but yoga, running, walks & good food work wonders.
@keepitreal5148 12 күн бұрын
Don't forget fasting induces your body to generate HGH high growth hormones
@RAaaa777 12 күн бұрын
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
@rotcaka 12 күн бұрын
I think the issue for most would be that if you're talking about like a 1-2 day fast or longer ... Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels. Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@allhimwithme5115 12 күн бұрын
@@rotcaka I'm extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I'm 5'2" and 105 lbs. In my experience it's a myth that prolonged fasting doesn't build muscle, or at least the recovery phase of fasting.
@FrancescoIannottaYT 12 күн бұрын
Dr berg the 🐐
@FrancescoIannottaYT 12 күн бұрын
First 💪
@Bigmusclemichaelhijazeen-lu1dh 12 күн бұрын
Facts!!!
@amyrudolph3932 12 күн бұрын
@@FrancescoIannottaYT🙄🤢 SO? Also.... u were NOT 1st
@amyrudolph3932 12 күн бұрын
@@FrancescoIannottaYTyour a DONKEY.... sooooo 😂
@Drberg 12 күн бұрын
I appreciate your kind words.
@thistimeisdifferent 12 күн бұрын
I judge people based on their contributions to others. Dude, you are definitely in the top 10 for this past few years. Changing lives, hearts and minds. Literally. 🙌🏼
@Drberg 11 күн бұрын
Thank you for your message. Happy to help you all.
@SpencerLwhite 5 күн бұрын
@@Drberghello Dr Berg, what would u suggest to build more muscle if a person is suffering from FSHd
@pjprevite3021 12 күн бұрын
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
@brad2548 12 күн бұрын
Does cod liver oil really help with joint pain ? It's hard for me to trust the sources because we dont know how long the fish has been out of the water before it's actually iced and processed in a timely fashion. My greatest concern is facility cleanliness and rancidity of the oil 😖🤔
@pohaa 12 күн бұрын
Investigate the use of supplemental boron. Incredible research supporting healthy bones and joints, treating arthritis even.
@loneranger7573 10 күн бұрын
Why do you have joint aches? I dont know how old you are, but I am 63 and I have zero aches and pains, I take hormone replacement and since then, I have no issues, compared to all my friends who don't take it. Have your hormones and thyroid checked. I'm glad I did.
@brad2548 10 күн бұрын
@@loneranger7573 Loneranger. Is your hormone and thyroid supplementation synthetic and or natural?
@A_n_y_t_i_m_e 8 күн бұрын
L-Citrulline over Arginine, anyday.
@rharris0820rh 4 күн бұрын
I'm nearly at the 5 month mark with strict diet and workouts. Really started seeing tremendous results when the cold showers were implemented daily. All natural keto diet, minimal snacking on seeds, kraut, and boiled eggs, steak for dinner. Sleeping deeply, and pain threshold is way up. I'm 45 and looking like Tyler Durden, and work 9 hour days with solid focus and energy, and able to push an intense workout in the evening. It's worth it.
@Drberg 4 күн бұрын
Hello, these are outstanding results, congratulations. Would like to know more about your journey. Here is a link for you to share your success story. Looking forward to read it! 👉 www.drberg.com/add-client-success-story
@iFortold 12 күн бұрын
So weird, this is my first day back to the gym in 8 months and I get this video in my feed. Great tips and motivation! Thank you!
@Urek968 11 күн бұрын
Phones definitely spy on you in some way. I would get videos recommended to me that I never searched up on any computer and only talked about to friends. I think the phones can also get information by the people's phones that are around you. I have had so many times where I've gotten recommend things it could never know unless it was spying on me.
@alienmatrix7402 9 күн бұрын
KZfaq works in magical ways doesn't it
@thinkislamcheckmychannel 9 күн бұрын
220000 people watched so the chance that a few just stayed the gym is not surprising
@winningvictory 12 күн бұрын
Excellent, informative, and educating video on overall muscle growth and building! Thanks a million; Dr. Berg!
@TLEGEND1 11 күн бұрын
We are lucky to hv u doctor around our times.... I hope future generations will have theirs doctor berg too.... A man with honesty....
@Drberg 11 күн бұрын
Thank you so much for your support!
@gaitreeferguson3012 12 күн бұрын
So good to hear about muscles growth. I wish I knew this years back.
@Alexhulk 12 күн бұрын
Tank Am a logger.. Been 2 months no sugar... I started to see benefits ❤
@a.williams10 12 күн бұрын
Great explanation, Dr Berg. Thanks for your helpful advice 🙏🏻
@Drberg 12 күн бұрын
Thanks. Happy that you found it useful!
@piotrjee3918 12 күн бұрын
thank you for a summary in the video description.
@Drberg 12 күн бұрын
You are very welcome!
@steveleamont 12 күн бұрын
Low reps. 5-7 reps to isometric or negative failure. Don’t just hit positive failure which isn’t enough. (Forced negative or loaded weight negatives are best.) High protein high good fats. Rest. Each body party once per week. Most people do light weights and try to hit each body part multiple times a week. (Growth is slow and gains stop after about 8 months to a year.) LOW REPS- lots of rest between sets. Lots of recovery between each body part trained. This advice is the opposite of what people want to hear. After 26 years personal training and writing a book on the topic of negative reps - the tips I listed will ensure continued muscle growth beyond what you’ll ever thought possible.
@lj8783 12 күн бұрын
What's negative failure
@shaman5433 12 күн бұрын
Negative failure = success ?🤔
@thejtizzel 12 күн бұрын
All good, but gymnasts train everyday pretty much. If your body builds a tolerance, follow it. Listen to body but yeah, it's all good advice.
@lemonwatersalt 12 күн бұрын
Well, intense negative training requires a good amount of carbs or gains are virtually impossible, esp post work out.
@bloodlorde4994 12 күн бұрын
Mike mentzer was all about this training routine. So ahead of his time.
@supralover92 12 күн бұрын
Very informative in a short video, some of these facts are tried and tested!
@mwilliams369 12 күн бұрын
Amazing video, Dr Berg. Great explanation. Thank you ❤😊
@Drberg 12 күн бұрын
Thank you kindly. I'm glad you liked this post.
@ozztenn 7 күн бұрын
Anecdotal: Creatine doesn't need a loading phase. Cold therapy will hinder hypertrophy. When i stopped fasting ,I started gaining muscle. Arginine seems to have a positive effect on hypertrophy. Cheers 🥂
@fcballsohard9996 12 күн бұрын
best timing thanks Eric
@Drberg 12 күн бұрын
You are welcome!
@naimaahmed7386 10 күн бұрын
U r the beste Eric
@Kit1991K 8 күн бұрын
I love your content Dr. Berg. Thank you very much.
@NorthLVLowRoller 11 күн бұрын
Here's one you wont hear very often, as a 16 year bodybuilder (always natural). If Creatine messes with your stomach take EFX Kre-Alkalyn its a PH buffered creatine that will never cause stomach issues or bloat (was a game changer for me) Put Spinach in your post workout protein shakes, it lengthens the time your body absorbs the proteins your body is absorbing post workout, People always say "make sure to take your protein shake within a hour of yoir workout" this lets your take in that and eat your 1st protein heavy meal within a 3 hour window of workout and it will change the game for you. Learned thous from some old body builders I trained with. Helped me tremendously.
@thisguy7031 8 күн бұрын
People may say that but its unneccesary to take in protein asap. Glucose is more important and if you just take protein your body uses it as a glucose Source and Not for building tissue
@bryanpan6201 7 күн бұрын
Why put spinach in post workout protein ?
@NorthLVLowRoller 7 күн бұрын
@@thisguy7031 I always did within an hour and then got a good meal in within 3 hours.
@Durzo1259 7 күн бұрын
Creatine upsets your stomach and won't absorb into your blood stream if it's not 100% dissolved in the water before you take it, and it's stubborn about dissolving. My stomach problems disappeared when I switched to creatine HCL because the scoops are smaller and it's more water soluble, plus I stir it into warm water so it dissolves more easily.
@NorthLVLowRoller 7 күн бұрын
@@Durzo1259 that's cool. The ph balanced buffered creatine comes in capsules and I never had 1 stomach issue. It was recommended years ago in a Wright lifting magazine, I believe GNC still carries it. It's a fantastic product. I am actually back at it now, have gained 12lbs of muscle in the past 4 months, might be time to ad it back to the mix.
@tyrant6647 12 күн бұрын
45 years old, about 60 lbs. overweight with a natural weight of 140 lbs. I consume around 100-160 gr. of protein on my gym days with around 70-100 gr. on off days. My creatine use is around 5-7 gr. per day. I can see a substantial difference in just 2-1/2 months of regular exercise. I was 150 lbs with under 20% body fat before a back injury in 2017. Desperately trying to get my body back before it's too late.
@skipskiperton4992 9 күн бұрын
you can do it…. There’s also another great healthy weight loss method if you would like to know what it is.
@kayleneemery8217 12 күн бұрын
Thank you Dr Berg...blessings from Sydney Australia .
@Drberg 11 күн бұрын
Most welcome!
@victoriaaydelott6187 12 күн бұрын
Excellent info! Thanks Dr Berg, you’re the BEST!
@Drberg 12 күн бұрын
I appreciate your kind words.
@joannbedolla1613 12 күн бұрын
This is so helpful. Thanks, Dr. B 🎉🎉🎉
@Drberg 12 күн бұрын
You're most welcome! Glad it helps!
@Amanda_Blair 12 күн бұрын
Can you do a video on what all we should do for longevity? I know fasting is good and I’ve been hearing stuff about certain supplements but I want to know exactly in steps what I should do and I know you are the only person I can trust.
@zerksepraga 8 күн бұрын
Longevity? God revealed everything about this, and about how to live healthy today. You can know it from the pen of Ellen G. White, God's last day prophet. No wonder the Seventh-day Adventists live 10 to 11 years longer than non-Seventh-day Adventists. That's due to their superior health habits. They were informed far in advance about healthy living years before these stuff like fasting, exercise, two meals only, non-smoking, no-caffeine came up only recently. They already know it. That's in their health books way back 1863. The Seventh-day Adventists are more than 150 years advanced when it comes to health, because God revealed many things to Ellen G. White. Read her. Her books are public and there's free online downloadable apps of all her writings.
@hey1232 12 күн бұрын
Thank you Dr stay blessed 🙏🏾🙏🏾🙏🏾
@Drberg 12 күн бұрын
Very glad to be of help!
@jjjames6894 12 күн бұрын
Yea dr b more on muscle growth deep dive etc, I know u have a lot of videos already but keep them coming thank u!!
@shawnlewis1918 12 күн бұрын
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20's and wearing shorts that I haven't been able to wear in over 25 years......and why do I still have shorts from that long ago anyway??? 😁
@BainsPummy 12 күн бұрын
At 53 you already consider yourself a old man. I'm 61 and I don't consider myself a old man hell no. :-)
@shawnlewis1918 12 күн бұрын
@@BainsPummy Well.....let's just say I USED to consider 53 old.....but sorry....61 is old for sure! Lol
@nevastrong2850 12 күн бұрын
Keep them and wear with pride!
@BainsPummy 12 күн бұрын
@@shawnlewis1918 Well that's your opinion, not me I can do and doing it whatsever a 20 year old can do. I'm sure proud of myself.Attitude matters
@philippamediwake1235 12 күн бұрын
😂
@JohnSmith-zi9or 12 күн бұрын
I love your videos and your supplements. Recently had my blood work checked and everything was great, including my electrolyte levels.
@EricHalverson83 5 күн бұрын
Fantastic!
@user-yq9lt8jn6r 12 күн бұрын
Thank you Dr Berg for sharing another great video. May God blessed you and your family!
@Drberg 12 күн бұрын
Thanks you for watching, appreciated!
@dr.samierasadoonalhassani2669 12 күн бұрын
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
@user-lt1xf9xc8w 12 күн бұрын
Yeah, but no one even mention water.
@azlanhashim9040 12 күн бұрын
Dr can you clarify to me, Dr Berg said 20gram for 5 days meaning take 20grams of creatine per day for 5 days consecutively or what?
@mohammaddalloul9891 9 күн бұрын
Grams = g not gm
@isaacwaites3225 12 күн бұрын
Really needed this. Thank you kindly Dr Berg 😊
@Drberg 12 күн бұрын
Very glad to be of help.
@dotjeff4543 12 күн бұрын
Be careful with creatine. I was only taking a half serving (I have a low body weight), and I got horrible cramping, first in my lower legs and then in all my extremities. You need to drink a ton on water to a avoid this as it pulls the water out of the extra-cellular tissue and into the muscles. It also builds up in your system and takes up to six weeks to leave the body.
@fromthej 11 күн бұрын
A NFL player once told me that when taking creatin you HAVE to drink a lot of water because creatin will dehydrate you. That's probably what happened to you
@NorthLVLowRoller 11 күн бұрын
Try Kre - Alkalyn, it's a PH buffered creatine that will cause less issues, but you do have to at least triple up on your water with any of them.
@tenejtrop 10 күн бұрын
Creatin, along side restoring your atp energy, sends water in your muscle. If you aren't drinking enough water you will of course have cramps. 3L of water should be enough if you are low body weight. Also don't listen to what this guy is saying. It isn't proven to cycle it and you should aim for 0,15g for kg.
@martialchampagne 10 күн бұрын
I took 500 mg magnesium and the cramps disappeared
@dotjeff4543 10 күн бұрын
@@martialchampagne I take 210 mg per day plus use magnesium spray directly on the muscles. My cramps were definitely from dehydration due to the water being pulled into the muscles from the creatine. I stopped the creatine about a month ago and it seems to be wearing off now.
@subzerowins31 8 күн бұрын
This is exactly what i was looking for on the web and boom i come across your video
@stevemarshall7661 10 күн бұрын
I’m a person that is kind of “sickly” because I have Young Onset Parkinson’s however I use both intermittent fasting and prolonged fasting with Clean Keto and it makes me feel so much better than eating all the time like a normal person. Definitely need to know what you’re doing when you have a disease or consult with someone who does know and have the skills to keep you on track so fasting can help. The Autophagy I get from it is unreal and staying in Ketosis keeps my central nervous system as calm as ever!
@adampersaud 12 күн бұрын
Good advice doc. I'll get right to it .thanks..
@Drberg 12 күн бұрын
Thanks. You are very welcome.
@NurseLatisa 12 күн бұрын
Thanks for sharing ❤
@Drberg 12 күн бұрын
You're so welcome!
@chrismaxx8528 9 күн бұрын
Awesome as always Dr Berg!
@cape2costa 9 күн бұрын
Solid channel, glad I found you!
@Drberg 9 күн бұрын
I'm so glad you're enjoying it!
@thixuanlevu9694 12 күн бұрын
❤ Thank you so much Doctor Berg 🙏
@Drberg 12 күн бұрын
It was nothing at all.
@sapinva 12 күн бұрын
Lift more, eat more, rest more, sleep more. Blow it on just one of those and it won't matter what else you do. I think a lot of people look for secret tricks to avoid the first.
@VLVNT 12 күн бұрын
Very true!
@JamesNalacar 12 күн бұрын
100% agreed. And i would say that a lot of times people can master the eating and resting aspect but they might not have the fundamental knowledge of just how hard and how much to train in the gym to produce muscle at its best potential. Reducing junk volume but pushing hard in your sets. Not overdoing it with drop sets or beyond failure reps and so on I'd say that these things build up a lot of fatigue for little to no extra gain and that's really what a lot of people miss the point about. A lot of people mistakenly think that going to the gym all days a week will get them muscles but that's simply not true since the body needs rest and high intensity training in appropriate doses
@infrnlmssh9719 12 күн бұрын
I have a bigger issue with the last😭😭😭
@selabozkurt2205 9 күн бұрын
One more you forgot “ Bang More” 😂
@robyns2858 9 күн бұрын
When is the best time to take creatine... Before or after a workout? I really love your channel. Thanks Dr Berg.
@davemason7433 8 күн бұрын
Favourite KZfaq doctor
@MarylandFreeAgentHombre-ws6oe 12 күн бұрын
I follow Mike Mentzer HIT, and is given me ousting results. Obviously with great nutrition.
@patriciaoreilly8907 12 күн бұрын
Thanks for mentioning pounds as it's more understanding for me 😊
@Drberg 12 күн бұрын
Sure thing!
@Priyankavermas 12 күн бұрын
Thanks Doctor for sharing this valuable information.
@Drberg 12 күн бұрын
Glad to help!
@johnshue8082 12 күн бұрын
arginine down-regulating somastatin thereby indirectly up-regulating HgH is the kind of science I enjoy. and used to do back in the day lol
@anyachong1870 12 күн бұрын
Can I start giving some to my son who is now 8 year old? Any side effects?
@sm69g Күн бұрын
please dont, only give it to him when he turns 15 -17@@anyachong1870
@Juggalot33ny 12 күн бұрын
I have/had a brain tumour, and I wanted to pack on some muscle quick, so I took some creatine for a while and my latest scans from the hospital show some "nodules" (not the origional nurocytoma that I healed from with I.F and keto) and felt some pressure in my head for a few weeks before I stopped. So i feel creatine can benifit you but if you have any type of tumour I'd maybe think twice about using it.
@rotcaka 12 күн бұрын
The 20grams he recommends seems excessive. Did he mean 20 g over 5 days = 5g/ day? I rarely ever take more than like 2-3 g/ day and usually just cycle on and off constantly. Sometimes 1 g, sometimes 3g ... Sometimes trace amounts. I've always supplemented in this way with multivitamins,etc. I feel it's more natural. The body would get random amounts of nutrients depending on the food source and time of year and what's available ... Hope You're doing well 🙏 ✌🏽 Thanks for sharing about contraindications!
@patriciaoreilly8907 12 күн бұрын
Great interesting video 😊 something you don't hear much about but it causes so many problems. Appreciate 😊
@Drberg 12 күн бұрын
Thank you kindly. Happy that you found it useful!
@MrTraveller. 11 күн бұрын
This is excellent, Thank you
@Drberg 11 күн бұрын
You are very welcome.
@VladimirVladimirov-he1rp 12 күн бұрын
The best doctor 💪🤝
@Drberg 11 күн бұрын
I appreciate your kind words.
@i.mahdihosseini 12 күн бұрын
00:00 💪 Muscle growth is essential for movement, posture, and metabolism, and maintaining muscle mass is crucial for metabolic health, especially as one ages. 00:42 🥩 High-intensity exercise and adequate protein consumption, preferably from animal sources, are well-known methods to increase muscle growth. 02:42 💊 Creatine supplementation indirectly supports muscle growth by providing energy for high-intensity exercises, aiding in ATP recycling and recovery. 04:18 ❄ Cold therapy, such as cold showers or cryotherapy, can increase calorie burn, stimulate brown fat production, and enhance muscle gene expression. 05:56 🕰 Intermittent fasting, when done correctly, can stimulate growth hormone secretion and improve insulin sensitivity, potentially aiding in muscle growth. 07:08 💊 Arginine supplementation can increase growth hormone levels by inhibiting somatostatin, potentially aiding in muscle growth when taken before workouts.
@RobbyFindlay-uq2dy 6 күн бұрын
L-Arginine does work. In the nineties I would take L-Arginine and L-Ornithine at a ratio of 2 to 1, because, I think it was the Ornithine converts to Arginine, and so at that ratio of 2 to 1 it balances out. It could be the other way around. It was a long time ago, but that is how it works or so I was told at the time. Also, nicotinic acid(niacin) B3 enlarges the blood vessels to carry more oxygen around the body when training. This will give a fuller and harder look to the muscles. This worked amazingly for me as a young man and still does today even though I took a long break from training. Great stuff 👍 ❤
@johnl.8616 Күн бұрын
Literally just joined a gym. Perfect timing for this video.
@DW-wj7bs 12 күн бұрын
Kefir makes muscles grow like crazy with weights
@divinecomedian2 12 күн бұрын
What's the reason? High protein?
@IbnWobbler 11 күн бұрын
@@divinecomedian2probably the cultures that help you digest protein better.
@user-rg7gm4rh9c 12 күн бұрын
I’m wondering what you think of Netflix “The Game Changers” that showed studies of plant protein being just as good for building muscle as animal protein? And vegan athletes that claimed they could build muscle just as easy?
@Drberg 12 күн бұрын
Hi there. Please see here: kzfaq.info/get/bejne/jJyXnayo3dneqoE.html
@user-rg7gm4rh9c 12 күн бұрын
@@DrbergThanks bro!
@plantbasedfit Күн бұрын
I'm vegan and have put on plenty of muscle..hydration via fruit is just as important for me as protein
@lucborner8367 12 күн бұрын
Creatin does directly increase muscle growth (via transcirptional induction of structure proteins in muscle cells)
@connorsky6956 Күн бұрын
Wrong information about you "need" animal protein. That's straight up wrong. Proteins are made of amino acids which are different bricks to build a full rounded protein if all are put together. The reason why people say you "need" animal protein is because animal protein has great amino acid profiles which then we can see as a well rounded protein source. Since different plants have different amino acid profiles the logic conclusion is to put different proteinsources into one meal so you can balance out each plants amino acid deficits. For example lentils with sunflower seeds or beans with tofu. If you do this right there is no "low quality" protein source in plant based diets. Stop giving half cutted information I am building muscle on a plant based diet and there are many more who do it.
@MrNOAH504 12 күн бұрын
Hey Doc. Chris Hemsworth was a vegan and so is his trainer. Sarina Williams and many other vegan have built and/maintained muscles as well. 🤔
@plantbasedfit Күн бұрын
Yes I can attest!
@Suz-bp6zf 12 күн бұрын
Dr. Berg thank you for all you do! Love all your content and share it with my loved ones. My question has nothing to do with this video but I need a milk alternative for my 1 year old and my 2 year old. Both can’t tolerate cow milk and don’t like lactose free. Oatmilk that’s pure is so expensive. Advice?
@100tomad 12 күн бұрын
Hi Dr. Berg, What is your view on intermittent fasting (16-8) and exercising in the morning (weightlifting) for muscle growth. Would you also advise a cold plunge in the morning before working out? Thank you!
@Drberg 12 күн бұрын
Managing your insulin levels through strategic nutrition and fasting protocols is crucial in optimizing muscle growth. Check out this video and article for more data 👉 www.drberg.com/blog/intermittent-fasting-and-muscle-mass-gain
@ilzeviljoen3965 12 күн бұрын
Carnivore is the answer!
@mollyfarrell. 12 күн бұрын
Tell that to the gorilla
@templarrising6299 12 күн бұрын
@@mollyfarrell.Tell that to the T-rex
@-The-Golden-God- 12 күн бұрын
@@templarrising6299Are you a reptile?
@smooth_pursuit 12 күн бұрын
@@mollyfarrell.but we aren’t gorillas???
@-The-Golden-God- 12 күн бұрын
It's really not. Unless you want a vitamin deficiency.
@FearlessBolt 7 күн бұрын
Is there really no way to build muscles as a vegetarian?
@TejasPatil0 7 күн бұрын
Pain
@osman2939 7 күн бұрын
Eggs and nuts
@timothykporsu2472 7 күн бұрын
Depends how big you want to be.
@aryanakiraj5049 7 күн бұрын
The only benefit to eating meat over vegetables for muscle gain is that eating meat makes it easy to get enough protein. You really just need protein. So find a good vegan protein powder and you’ll be good 👍
@islamvibe2 7 күн бұрын
why you make your life hard 😂😂
@MissN1.. 12 күн бұрын
I love you Dr. Berg. Anything that happens to me or my family I Am searching first your video and I only trust your word. ❤
@Drberg 12 күн бұрын
It was nothing at all.
@nox_chan 12 күн бұрын
I recently started lifting weights, this video came out just in time
@Okunniger_Volker 12 күн бұрын
Huberman Labs with Dr Andy Galpin, it's 6 long episodes, worth taking a lot of notes and lots of good info, you can find them on YT or Spotify.
@tajsingh7701 12 күн бұрын
Cold therapy only on days you're not going to the gym imo
@martyllanos73 Күн бұрын
Asking this guy how to build muscle is like asking Lizzo how to lose weight.
@danlaplante 15 сағат бұрын
The best coaches of tiny female gymnasts and muscular football players are fat old men. You don’t have to be a thing to know how to be it successfully, or follow a practice to know how to do it well. You can only gain muscle if you don’t train for it, and he doesn’t train
@thuywu2304 12 күн бұрын
Thank you so much Doctor Berg. I will send this topic to my brother and my hubby ❤
@Drberg 12 күн бұрын
You are very welcome. Thanks for spreading the word!
@christinasalazar9507 12 күн бұрын
I have been feeling like I have not made enough progress so I will try all this. Thank you
@Drberg 11 күн бұрын
Most welcome!
@C.N.1 12 күн бұрын
#5 Stay far away from men who wear perfume! 💯 Straight facts!
@patrikfloding7985 12 күн бұрын
Great and densely presented info!
@Drberg 12 күн бұрын
Glad it was helpful, thanks for watching!
@robertsuarez5683 8 күн бұрын
Thanks for the video very informative. I have question how grams of creatine do I need a day a d do you recommend pill or powder. I am 63 years old I exercise 5 days a week I do cardio and weight lifting I also walk about 2 miles the days I am not in the gym. I did full carnivore diet for four months and loss 60 pounds right now I am in balance diet with meats eggs pasta and bread h and have maintain my weight last 6 months between 200 / 205 Thanks again
@nathankeller7807 9 күн бұрын
Great video, i would look into Citrulline vs. Argenine for supplementation. I have read that Citrulline converts to Argenine in the body and is much more effective! Also, there is much controversy regarding the "loading" phase of creatine. I personally don't "load" just make sure you don't miss taking it, even on your "off" days.
@gromswowguide7927 11 күн бұрын
2 things from the perspective of a 23 year old long term lifter here. As far as i know, creatine does not need cycling, as it was earlier thought to decrease sensitivity for it if taken chronically, but was found to not be the case, and now is recommended in about 5 grams a day everyday always. Also the cold therapy gene expression thing seemed interesting and new to me, BUT if you go lifting and in the recovery period afterwards go cold therapy, you will decrease inflammation in the worked and strained muscle, which is a NEGATIVE for growth of the muscle, as inflammation occuring in the muscle is one of the many factors that initiate the growth and recovery of the muscle.
@anneg7411 11 күн бұрын
I'm perfectly happy with my slow and steady muscle gain from lifting weights and eating higher protein (lower carb) without the creatine/protein powders. At 54, getting back to lifting weights regularly has been the best thing for regaining the muscle (and then some) that I'd lost post menopause. My "cold therapy" consists of turning the shower temp to the lowest setting for the last couple minutes of each shower. I do some high intensity cardio, but only about once per week. Other than that I just walk a lot in the evenings and try to fast for 14-16 hours per night.
@user-lb6dh4xd9p 12 күн бұрын
Thank you for your sharing this ❤❤❤
@Drberg 12 күн бұрын
You're very welcome!
@daniel1157 12 күн бұрын
Hi Dr. Eric, great video as always, can I take my creatine in the morning before my workout if I am doing intermittent fasting?
@SpamMouse 11 күн бұрын
Take with meal, it will break your fast at any other time.
@Drberg 11 күн бұрын
Here you go: kzfaq.info/get/bejne/Z7igmtF107OnYX0.html Hope it helps answer your question!
@lemonwatersalt 12 күн бұрын
Hi Dr. Berg. Creatine definitely helped my muscles gains, however, I have male pattern baldness and due to increased dht from creatine, my hair became even more thin. Creatine also disrupted my sleep.
@Merlinus33 12 күн бұрын
Take pumpkin seed oil soft gels and l Lysine.
@lemonwatersalt 12 күн бұрын
@@Merlinus33what will that do?
@Nexusnexusmods 12 күн бұрын
Dear Mr Berg I want to buy dermatrophin pmg for my acne scars but I live in germany.. what should I do it says it cant be shipped to my location.. Thanks for your help
@Whatisright 12 күн бұрын
Dr. Berg, the answer could be deep in one of the many videos you’ve got, but I can’t t find it. How long does the effects of autophagy last or continue for after breaking a fast? Is it only while fasting or does the process continue for a while?
@vania67227 11 күн бұрын
Hello Dr Berg. I'd like to know your thoughts on creatine side effects. Some research link creatine with hair loss. Is there any way one can prevent hair loss when taking creatine?
@RealmPlay 8 күн бұрын
This was a great video! ☺️
@chizzlemo3094 9 күн бұрын
i worry Creatine made my hair fall out...also, it made my face fat. I stopped using it and continued weights and have not noticed its absence on my muscles ( Im 43). Thank you Dr, so many great videos.
@tonynesta3577 12 күн бұрын
I would aim for food sources such as meat and eggs. Creatine is related to creatinine which is excreted by the kidney and if you have kidney insufficiency I would not ingest any extra creatine. Protein would probably be about 0. 8 grams per kg. for normal kidney function...Intermittent fasting, yes. Thanks Doc!
@Alem844 12 күн бұрын
Dr berg thank you🙏
@Drberg 12 күн бұрын
Welcome!
@loinbala1219 3 күн бұрын
You should make a long video on this topic
@francescocanigiula5178 4 күн бұрын
Hi Eric, thanks for the useful infos. I'm really struggling with intermitting fasting. If I try to skip the breakfast, it's a great problem to reach the lunch: I feel very hungry and with "mental fog" for all along the morning. This happens even if I follow a low-carb diet and I've tried the intermittent fasting for a decent period of time. I am a 24 year-old boy, I do strength training and I haven't got a large amount of fatty mass, but I'm struggling to build muscle mass. Do you think intermittent fasting could be not ideal for me?
@umarkhan2540 9 күн бұрын
Good job dr that the video good timing make short videos u will c your channel grows fast
@Drberg 8 күн бұрын
Thank you for your comment. Appreciate it.
@bobs9334 9 күн бұрын
Creatine does increase DHT levels. The impact on prostate size, especially for older males is something that hasn't been studied in detail. Every time I have used creatine for a couple months, my PSA moves up but I do suffer from an enlarged prostate.
@rugidofit 19 сағат бұрын
Amazing doc thanks
@WJHandyDad 9 күн бұрын
Amino acids are tough to take because they have to be taken on an empty stomach with no protein. There are numerous aminos that seem to provide great benefit when taken, but are not convenient due to the necessity of fasting before and after taking. Arginine, TMG, NAC, and Glutamine immediately come to mind, but of course most of them offer one benefit or another
@destinidepalma3513 12 күн бұрын
Thank you Dr!
@Drberg 12 күн бұрын
You're most welcome!
@patrickbeauregard3624 12 күн бұрын
Wow thanks, I’ll try it, I have difficulty to grow my 130 lbs 51 years old body
@Drberg 12 күн бұрын
Most welcome!
@fidelcatsro6948 12 күн бұрын
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram. 1. Creatine Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts. 2. Cold therapy Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories! Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation. 3. Intermittent fasting Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake-and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle. 4. Arginine Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out. Thank you Dr Berg! 💪😺🚬
@Drberg 12 күн бұрын
You are welcome, glad you found it helpful!
@lutherl4473 12 күн бұрын
Great topic.. thank you
@Drberg 12 күн бұрын
Not a problem at all.
Rena Malik, M.D.
Рет қаралды 2,3 МЛН
Dr. Eric Berg DC
Рет қаралды 824 М.