The linked video is titled:

6 Principles of Muscle Building


Here are my notes:

  • first, focus on getting strong before getting bigger
  • the foundation is the big 5: squat, dead lift, pull ups, overhead press, and bench press
  • strength is a prerequisite to size
  • more weight
  • more reps
  • more sets
  • focus on strength first, do not get distracted
  • #2 use compound movements over single arm
  • the heavier you can lift, the deeper
  • #3 prioritize recovery
  • muscles grow outside the gym
  • sleep and nutrition
  • kick ass for an hour a day, recover the rest of the time
  • you need to be in a calorie surplus to put on muscle and get enough protein, fats
  • focus on gaining about 2 pounds a month and focus on getting stronger
  • #4focus on volume and intensity
  • volume is weight * reps * sets
  • #5 increase resistance
  • if you are not lifting heavier weights consistently, you will not make gains
  • #6 have regular deload weeks
  • play the long game


Let’s figure it out!  The Fasting Motivation podcast is not medical advice.


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