How to Build Your First 5 Kilograms of Muscle

Key Concepts

• Primary Trigger for Muscle Growth: Mechanical Tension
  • Incorrect beliefs about muscle growth: Not due to muscle fiber damage, pumps, burns, soreness, or muscle confusion.
  • Mechanosensors: Proteins sensitive to tension that start muscle growth process when deformed.
  • Muscle growth process is still not fully understood.

Lessons on Training Philosophy

Lesson 1: Don't Chase Sensations, Chase Progress

• Common Misconceptions in Gyms: Focusing on muscle sensation (pump, soreness, burn) as indicators of muscle growth.
• Main Indicators of Effective Training: Progress (more weight, more reps, more sets).
• Tips:
  • Track every workout: exercises, weights, sets, reps.
  • Use a workout app, notes app, spreadsheet, or notebook.

Lesson 2: Increased Strength as an Indicator of Muscle Growth

• Strength and Muscle Thickness Correlation: More muscle mass generally means more strength.
• Studies: Show high correlation between muscle mass and strength in both trained and untrained lifters.
• Measures of Progress:
  • Squat, deadlift, bench press, overhead press, pen lay row, chin ups.
  • Approximate strength goals for 10 pounds of muscle gain (for males and females, varies):
    • Squat: +30kg
    • Deadlift: +35kg
    • Bench Press: +25kg
    • Overhead Press: +15kg
    • Row: +20kg
    • Chin Ups: +15kg
• Strength Gains Not Solely Muscle Growth: Neural adaptation, lifting technique, changes in connective tissues can also influence strength.

Lesson 3: Sufficient Tension and Repetition for Muscle Growth

• Muscular Failure: Point where you can't complete another rep with good form.
• Sufficient Tension:
  • High tension generated close to failure.
  • Heavier weights needed for fewer reps and more tension from the start.
• Volume: Enough sets and reps needed beyond tension.
• Training Styles: Avoid too light weights; balance needed.
• Guidelines for Training Programs:
  • 9-12 sets/body part per week.
  • Small muscle groups: 3-6 weekly sets.
  • Take sets within 0 to 3 reps of failure.
  • Most sets in 6-12 rep range.
  • Include low (1-5 reps) and high (12-20 reps) ranges occasionally.
  • Distribute sets over 1-3 workouts/week.

Sample Training Routines

• Full Body Split: 3 days a week.
• Upper Lower Split: 4 days a week.
• Modified Body Part Split: 5 days a week.
• Track workouts using notes app on phone.

Future Content

• Part 2: Cover the nutrition side of building muscle
• Recommended Programs:
  • Jeff's Fundamentals Hypertrophy Program (link in description)
  • Shred Smart Program (link in description)