4 Surprising Ways to Speed up Muscle Growth

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Күн бұрын

Get My FREE PDF: How Does Intermittent Fasting Work? 👉 drbrg.co/3Vcy3b5
Find 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.

Пікірлер: 1 700

@CustomerStatesPNW 2 ай бұрын

1. High intensity exercise 2. Quality protein intake 3. Creatine supplementation 4. Cold therapy

@Crimin4L 2 ай бұрын

5. Adequate recovery

@GerardYoshikawa 2 ай 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 2 ай бұрын

taurine-beta alainine-carbs as well-adaptogens

@gman77gas 2 ай бұрын

6. Juice up !@@Crimin4L

@UCONN_HUSKIES 2 ай бұрын

No cold!

@DonieDarko-hp7bt Ай бұрын

I recommend everyone to find the book titled Testo 100; it goes deep into all of this, and it changed my life, btw its about 100 ways to naturally boost your testosterone

@kimpeluck Ай бұрын

i find that ebook on your channel last month and buy it. I already feel changes

@user-yi3ur2ml9n Ай бұрын

The testosterone book. How to increase your testosterone 100% naturally←is this book ？？

@narosho Ай бұрын

"Veltrixia has the ultimate testosterone booster. Seriously, it made a huge difference for me!"

@Harsha-tt2gv 20 күн бұрын

What that

@JoeGoldberg1991 20 күн бұрын

@@Harsha-tt2gvthere's no such thing, his likes are boosted so just ignore his comment.

@GB0066 2 ай бұрын

Sleep and rest/recovery is key too.

@eniolaelisery1503 2 ай бұрын

Very key, I’m currently struggling with fatigue cus my sleep is poor

@chickenbreast1628 2 ай бұрын

he didn't need to say the things everyone knows.

@deathorb 2 ай бұрын

Dr berg never said that, so I am staying awake. Unless you are a doctor too?

@GB0066 2 ай бұрын

@@deathorb that’s silly. Lol 😂

@deathorb 2 ай бұрын

@garybritting1892 Dr berg is a great youtube doc.

@Nursejanx 2 ай 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 2 ай бұрын

There are plenty of other persons who have done that.

@peterlampropoulos3505 2 ай бұрын

@@aquamon68true. Mike mentzer

@Rsalmond83 2 ай бұрын

@@aquamon68plenty!

@vipinrajworld 2 ай 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 😶

@Boulbouljan 2 ай бұрын

Dr.berg is getting more serious with his videos because of competition. ❤

@daynevickers1079 2 ай бұрын

I'm 67 yrs old. Two years ago, after 15 years of sedentary lifestyle, I began working out while also doing intermittent fasting (16/8). I was over 40% bodyfat (most of it in visceral fat-in my belly). Fast forward to today, I'm 25 lbs lighter, my chest is 3" larger, my waist is 3" smaller, and I'm at 17% bodyfat (I'm now 6'1" and 195lbs). I can keep up with most all men less than half my age. I do not adhere to any particular diet; instead, I eat what I desire, but I simply count calories to keep within my BMR (Basal Metabolic Rate). I cannot express how much better I feel. Friends and family that haven't seen me for a while are amazed at the transformation. The other day, the two young women working the front desk of my gym stopped me, complimented me on my physique and asked my age. Their mouths were both agape when I told them. Great things happen when action is taken.

@climatebabes Ай бұрын

Seems to be it would still be wise to avoid foods that clog the arteries..

@sambyf2445 Ай бұрын

Good for you man. God bless you with even more health.

@gpowellish1 13 күн бұрын

That's great brother!

@alexclare63 10 сағат бұрын

How do you know their mouths weren’t agape because they thought you looked way older than the age you told them?

@ideasguyz 2 ай бұрын

short, precise with no side comments, i love this video, and the fact you are direct of what is needed. thanks

@Apparition305 Ай бұрын

Doc, as a Personal Trainer I have worked hard to study, study, study and break the perception of clueless muscle heads. Your information is a huge help in guiding others. Know that you are helping tons of others you will never even know about. Keep it up.

@iFortold 2 ай 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 2 ай 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 2 ай бұрын

KZfaq works in magical ways doesn't it

@think-islam-channel 2 ай бұрын

220000 people watched so the chance that a few just stayed the gym is not surprising

@spades5174 2 ай бұрын

I swear Dr Berg is reading my mind with his perfectly timed videos.

@jawraw777 2 ай 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 2 ай бұрын

Happy that you found it useful!

@potatoaim523 2 ай 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 2 ай бұрын

Same, I was just searching for ways to train without affecting arthritis and joints for my mum

@shantanuzodpe9880 2 ай 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 2 ай бұрын

Someone needs to compile this or Dr Berg has to write a book to preserve this knowledge Its too important

@Drberg 2 ай бұрын

Thanks so much for your support!

@SharvindRao 2 ай бұрын

AI will !!!

@TLEGEND1 2 ай 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 2 ай бұрын

Thank you so much for your support!

@Rchelle_YAHsdaughter 2 ай бұрын

BLESSED!!

@TLEGEND1 Ай бұрын

@@Rchelle_YAHsdaughter❤

@TLEGEND1 Ай бұрын

@@Drbergone more thing sir, how to take creatine? Because it's been in the news from the beginning that take creatine with carbohydrates, dextrose or grapes juice for better absorption.... What's your advice on this matter? Please enlighten us...

@thistimeisdifferent 2 ай 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 2 ай бұрын

Thank you for your message. Happy to help you all.

@SpencerLwhite 2 ай бұрын

@@Drberghello Dr Berg, what would u suggest to build more muscle if a person is suffering from FSHd

@nabilairc4077 2 ай бұрын

Translate in Indonesian language please!!!

@apjerome4271 Ай бұрын

@@Drberg100% I watch u everyday man. You are doing something that is very amazing and I pray you continue doing this!!

@pjprevite3021 2 ай 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 2 ай 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 2 ай бұрын

Investigate the use of supplemental boron. Incredible research supporting healthy bones and joints, treating arthritis even.

@loneranger7573 2 ай 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 2 ай бұрын

@@loneranger7573 Loneranger. Is your hormone and thyroid supplementation synthetic and or natural?

@A_n_y_t_i_m_e 2 ай бұрын

L-Citrulline over Arginine, anyday.

@piotrjee3918 2 ай бұрын

thank you for a summary in the video description.

@Drberg 2 ай бұрын

You are very welcome!

@winningvictory 2 ай бұрын

Excellent, informative, and educating video on overall muscle growth and building! Thanks a million; Dr. Berg!

@gaitreeferguson3012 2 ай бұрын

So good to hear about muscles growth. I wish I knew this years back.

@a.williams10 2 ай бұрын

Great explanation, Dr Berg. Thanks for your helpful advice 🙏🏻

@Drberg 2 ай бұрын

Thanks. Happy that you found it useful!

@supralover92 2 ай бұрын

Very informative in a short video, some of these facts are tried and tested!

@tyrant6647 2 ай 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 2 ай бұрын

you can do it…. There’s also another great healthy weight loss method if you would like to know what it is.

@allhimwithme5115 2 ай 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 2 ай бұрын

55 & my arms never looked better…lifting weights is not my thing but yoga, running, walks & good food work wonders.

@keepitreal5148 2 ай бұрын

Don't forget fasting induces your body to generate HGH high growth hormones

@RAaaa777 2 ай 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 2 ай 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 2 ай 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.

@Amanda_Blair 2 ай 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 2 ай 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.

@FrancescoIannottaYT 2 ай бұрын

Dr berg the 🐐

@FrancescoIannottaYT 2 ай бұрын

First 💪

@Bigmusclemichaelhijazeen-lu1dh 2 ай бұрын

Facts!!!

@amyrudolph3932 2 ай бұрын

@@FrancescoIannottaYT🙄🤢 SO? Also.... u were NOT 1st

@amyrudolph3932 2 ай бұрын

@@FrancescoIannottaYTyour a DONKEY.... sooooo 😂

@Drberg 2 ай бұрын

I appreciate your kind words.

@subzerowins31 2 ай бұрын

This is exactly what i was looking for on the web and boom i come across your video

@jjjames6894 2 ай 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!!

@JohnSmith-zi9or 2 ай бұрын

I love your videos and your supplements. Recently had my blood work checked and everything was great, including my electrolyte levels.

@EricHalverson83 2 ай бұрын

Fantastic!

@ruaraiobriain6397 Ай бұрын

Amazing video. Needed to hear some of this

@hunternotbiden 2 ай бұрын

Great video to put a plan in place on things we know but are slow to implement!

@rharris0820rh 2 ай 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 2 ай 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

@redledbetter1 2 ай бұрын

genuinely curios 43m here in best shape of my life but still looking to improve... Ive really learned how to eat constantly to get my metabolism burning red hot. how has the cold therapy resulted in notable improvements?

@ToBeOrNotToBeThatIsTheQuestion Ай бұрын

I'm mid forties and look the best I ever have. Gym 3-4 times a week, lots of walking, eating super healthy although I do drink acolhol in small amounts 2-3 times a week. Finish off with a cold shower every day. I look at other guys my age who look at least 10 yrs older with a beer belly. One mistake I was doing at the gym is sticking to the similar weights week after week at 12 reps. Now started to increase weights considerably and doing 6-8 reps and starting to see big muscle gains.

@CutBait79 3 күн бұрын

How many sets are you doing?@@ToBeOrNotToBeThatIsTheQuestion

@ozztenn 2 ай 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 🥂

@Alexhulk 2 ай бұрын

Tank Am a logger.. Been 2 months no sugar... I started to see benefits ❤

@stevemarshall7661 2 ай 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!

@fcballsohard9996 2 ай бұрын

best timing thanks Eric

@Drberg 2 ай бұрын

You are welcome!

@naimaahmed7386 2 ай бұрын

U r the beste Eric

@i.mahdihosseini 2 ай 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.

@cape2costa 2 ай бұрын

Solid channel, glad I found you!

@Drberg 2 ай бұрын

I'm so glad you're enjoying it!

@johnl.8616 2 ай бұрын

Literally just joined a gym. Perfect timing for this video.

@shawnlewis1918 2 ай 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 2 ай 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 2 ай бұрын

@@BainsPummy Well.....let's just say I USED to consider 53 old.....but sorry....61 is old for sure! Lol

@nevastrong2850 2 ай бұрын

Keep them and wear with pride!

@BainsPummy 2 ай 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 2 ай бұрын

😂

@joannbedolla1613 2 ай бұрын

This is so helpful. Thanks, Dr. B 🎉🎉🎉

@Drberg 2 ай бұрын

You're most welcome! Glad it helps!

@bjorn1822 2 ай бұрын

Thank you Doc!! Much appreciation and respect for your work of value 🙏

@adampersaud 2 ай бұрын

Good advice doc. I'll get right to it .thanks..

@Drberg 2 ай бұрын

Thanks. You are very welcome.

@victoriaaydelott6187 2 ай бұрын

Excellent info! Thanks Dr Berg, you’re the BEST!

@Drberg 2 ай бұрын

I appreciate your kind words.

@hey1232 2 ай бұрын

Thank you Dr stay blessed 🙏🏾🙏🏾🙏🏾

@Drberg 2 ай бұрын

Very glad to be of help!

@patriciaoreilly8907 2 ай бұрын

Great interesting video 😊 something you don't hear much about but it causes so many problems. Appreciate 😊

@Drberg 2 ай бұрын

Thank you kindly. Happy that you found it useful!

@Kit1991K 2 ай бұрын

I love your content Dr. Berg. Thank you very much.

@NorthLVLowRoller 2 ай 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.

@Angry_Lion 2 ай 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 2 ай бұрын

Why put spinach in post workout protein ?

@NorthLVLowRoller 2 ай бұрын

@@Angry_Lion I always did within an hour and then got a good meal in within 3 hours.

@Durzo1259 2 ай 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 2 ай 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.

@johnshue8082 2 ай 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 2 ай бұрын

Can I start giving some to my son who is now 8 year old? Any side effects?

@sm69g 2 ай бұрын

please dont, only give it to him when he turns 15 -17@@anyachong1870

@abhishekkushwaha2455 24 күн бұрын

@@anyachong1870why? let him grow naturally first, and by the 15 years of age if you think he is not growing then you need to think about this.

@davidfernandez9901 Ай бұрын

Thank you for the tips, cool video 💪⏳💯

@Drberg 24 күн бұрын

Hey thanks! Appreciate that.

@chrismaxx8528 2 ай бұрын

Awesome as always Dr Berg!

@NurseLatisa 2 ай бұрын

Thanks for sharing ❤

@Drberg 2 ай бұрын

You're so welcome!

@dr.samierasadoonalhassani2669 2 ай 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 2 ай бұрын

Yeah, but no one even mention water.

@azlanhashim9040 2 ай 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 2 ай бұрын

Grams = g not gm

@Amanverma561 2 ай бұрын

@@user-lt1xf9xc8w Nah, I'll take it dry.

@WinstonWagoner Ай бұрын

Doesn’t sound too hard does it?!😂

@bonksmusic1 13 күн бұрын

I loved this so much.. great content 👍

@Su-bp6zf 2 ай 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?

@Juggalot33ny 2 ай 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 2 ай 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!

@sapinva 2 ай 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 2 ай бұрын

Very true!

@JamesNalacar 2 ай 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 2 ай бұрын

I have a bigger issue with the last😭😭😭

@selabozkurt2205 2 ай бұрын

One more you forgot “ Bang More” 😂

@zaxeill Ай бұрын

Thanks doc.

@user-yq9lt8jn6r 2 ай бұрын

Thank you Dr Berg for sharing another great video. May God blessed you and your family!

@Drberg 2 ай бұрын

Thanks you for watching, appreciated!

@dojod3873 2 ай бұрын

He forgot anabolics...

@JonasMaximus-do5oy 2 ай бұрын

💯

@janrzewuski6039 2 ай бұрын

Anabolic steroid after So Many months forgot about pussy pussy😊

@Im_dude143 2 ай бұрын

Yes anabolic is way to get our goals..not fake motivation that possible via natural alao

@emilmaycare1318 Ай бұрын

😂😂😂

@suhwateezea.214 Ай бұрын

Crybaby alert

@patriciaoreilly8907 2 ай бұрын

Thanks for mentioning pounds as it's more understanding for me 😊

@Drberg 2 ай бұрын

Sure thing!

@RealmPlay 2 ай бұрын

This was a great video! ☺️

@patrikfloding7985 2 ай бұрын

Great and densely presented info!

@Drberg 2 ай бұрын

Glad it was helpful, thanks for watching!

@isaacwaites3225 2 ай бұрын

Really needed this. Thank you kindly Dr Berg 😊

@Drberg 2 ай бұрын

Very glad to be of help.

@helpinyerdasellavon 2 ай бұрын

Amazing video, Dr Berg. Great explanation. Thank you ❤😊

@Drberg 2 ай бұрын

Thank you kindly. I'm glad you liked this post.

@nox_chan 2 ай бұрын

I recently started lifting weights, this video came out just in time

@Okunniger_Volker 2 ай 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.

@100tomad 2 ай 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 2 ай 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

@thixuanlevu9694 2 ай бұрын

❤ Thank you so much Doctor Berg 🙏

@Drberg 2 ай бұрын

It was nothing at all.

@dotjeff4543 2 ай 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 2 ай 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 2 ай 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 2 ай 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 2 ай бұрын

I took 500 mg magnesium and the cramps disappeared

@dotjeff4543 2 ай 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.

@davemason7433 2 ай бұрын

Favourite KZfaq doctor

@kayleneemery8217 2 ай бұрын

Thank you Dr Berg...blessings from Sydney Australia .

@Drberg 2 ай бұрын

Most welcome!

@steveleamont 2 ай 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 2 ай бұрын

What's negative failure

@shaman5433 2 ай бұрын

Negative failure = success ?🤔

@thejtizzel 2 ай 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.

@Carbivore67 2 ай бұрын

Well, intense negative training requires a good amount of carbs or gains are virtually impossible, esp post work out.

@bloodlorde4994 2 ай бұрын

Mike mentzer was all about this training routine. So ahead of his time.

@VladimirVladimirov-he1rp 2 ай бұрын

The best doctor 💪🤝

@Drberg 2 ай бұрын

I appreciate your kind words.

@Guineakittybear 2 ай бұрын

I have been feeling like I have not made enough progress so I will try all this. Thank you

@Drberg 2 ай бұрын

Most welcome!

@Priyankavermas 2 ай бұрын

Thanks Doctor for sharing this valuable information.

@Drberg 2 ай бұрын

Glad to help!

@MarylandFreeAgentHombre-ws6oe 2 ай бұрын

I follow Mike Mentzer HIT, and is given me ousting results. Obviously with great nutrition.

@user-rg7gm4rh9c 2 ай 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 2 ай бұрын

Hi there. Please see here: kzfaq.info/get/bejne/jJyXnayo3dneqoE.html

@user-rg7gm4rh9c 2 ай бұрын

@@DrbergThanks bro!

@plantbasedfit 2 ай бұрын

I'm vegan and have put on plenty of muscle..hydration via fruit is just as important for me as protein

@minhmo6918 20 күн бұрын

This is such a helpful video. Thank you for that.

@Drberg 20 күн бұрын

Glad it helps!

@mentalmatt1066 Ай бұрын

Great video!!

@Drberg Ай бұрын

Thanks!

@tajsingh7701 2 ай бұрын

Cold therapy only on days you're not going to the gym imo

@FearlessBolt 2 ай бұрын

Is there really no way to build muscles as a vegetarian?

@TejasPatil0 2 ай бұрын

Pain

@osman2939 2 ай бұрын

Eggs and nuts

@timothykporsu2472 2 ай бұрын

Depends how big you want to be.

@aryanakiraj5049 2 ай 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 2 ай бұрын

why you make your life hard 😂😂

@MrTraveller. 2 ай бұрын

This is excellent, Thank you

@Drberg 2 ай бұрын

You are very welcome.

@nathankeller7807 2 ай 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.

@Carbivore67 2 ай бұрын

Creatine causes more rapid hair loss in those already disposed to male pattern baldness, due to creatine raising dht. 😢

@Suzanne2909 2 ай бұрын

Carnivore is the answer!

@mollyfarrell. 2 ай бұрын

Tell that to the gorilla

@templarrising6299 2 ай бұрын

@@mollyfarrell.Tell that to the T-rex

@-The-Golden-God- 2 ай бұрын

@@templarrising6299Are you a reptile?

@smooth_pursuit 2 ай бұрын

@@mollyfarrell.but we aren’t gorillas???

@-The-Golden-God- 2 ай бұрын

It's really not. Unless you want a vitamin deficiency.

@umarkhan2540 2 ай бұрын

Good job dr that the video good timing make short videos u will c your channel grows fast

@Drberg 2 ай бұрын

Thank you for your comment. Appreciate it.

@robyns2858 2 ай бұрын

When is the best time to take creatine... Before or after a workout? I really love your channel. Thanks Dr Berg.

@chops9539 Ай бұрын

From what I’ve seen it doesn’t matter when you take it during the day, it doesn’t even need to be consistent from day to day so long as you get it in

@MrNOAH504 2 ай 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 2 ай бұрын

Yes I can attest!

@C.N.1 2 ай бұрын

#5 Stay far away from men who wear perfume! 💯 Straight facts!

@vania67227 2 ай 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?

@claireledoux1681 Ай бұрын

Thank you because I was leaner before the pandemic good advise❤

@martyllanos73 2 ай бұрын

Asking this guy how to build muscle is like asking Lizzo how to lose weight.

@danlaplante 2 ай 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

@connorsky6956 2 ай 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.

@ismaelharoun6929 Ай бұрын

Valuable information based on scientific references with strong presentation... Thank you very much, Doctor, for your efforts and time in producing this good content.

@greggsimmons5136 Ай бұрын

Finally. Someone with knowledge. He’s spot on.

@loinbala1219 2 ай бұрын

You should make a long video on this topic

@DomenicConiglio 2 ай бұрын

Thank you for explaining the lean muscle protein calculation. Question about the creatine. I suffer from gout and creatine brings on gout attacks. Any tips on how to get around this? Or to get rid of gout for good? Thanks

@Nexusnexusmods 2 ай 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

@The-Benjamin-786 Ай бұрын

Thanks doc, appreciate it boss

@lutherl4473 2 ай бұрын

Great topic.. thank you

@Drberg 2 ай бұрын

Not a problem at all.

@RobbyFindlay-uq2dy 2 ай 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 👍 ❤