Fundamentals Hypertrophy Program: http://jeffnippard.com/radu
ShredSmart Program: https://raduantoniu.com/jeff

* both of these are affiliate links
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Watch Part 2 - Nutrition: https://youtu.be/pvehbb8I-Kk

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Subscribe to Jeff’s channel: https://www.youtube.com/c/JeffNippard/videos

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Radu’s workout app: https://thinkeatlift.com/app/ (it’s cool and free but keep in mind it has some bugs, like really annoying ones where it sometimes loses workout history - which is the whole point of the app…)

For links to the studies and more context, see the article version of this video: https://thinkeatlift.com/how-to-build-your-first-5-kg-of-muscle-detailed-guide/

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Written and edited by Radu Antoniu using Photoshop, Premiere Pro, and Canva
Adjusted and presented by Jeff Nippard
Script review by Max Edsey
Filmed by
Rashaun R (http://instagram.com/rashaun_r)
Matt Dziadecki (http://instagram.com/dziadecki)
Dragos Lup (https://instagram.com/grindcore7)
at GG Sport Cluj-Napoca (https://goo.gl/maps/JCJHEEPVHWTEVYk47)

Music:
nk music - Kelmis: https://youtu.be/fMq5kie4oF8
nk music - Palioxis: https://youtu.be/omBb4iSGJ-U
Matt Large - The Sirens of the Lambs: https://youtu.be/XDrjNJQswUE
Causmic - Soul Searching: https://youtu.be/DtFVabn3jNI
nk music - Lupercus: https://youtu.be/THX8KiQUyX4
Causmic - Flight to Tunisia: https://youtu.be/p4M07eG6lFk

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In this video, Jeff Nippard and I give you detailed guide for exactly how to gain your first 5 kg / 10 lbs of muscle. We explain what makes muscle grow and give you three lessons (or principles) that you should adopt as the foundation of your training philosophy to ensure good progress as a beginner and productive training for years to come.

Chapters:
0:00 Intro
0:22 What makes muscle grow
3:14 Lesson 1 - Don’t chase sensations in the muscle, chase progress
7:40 Lesson 2 - The best indicator of muscle growth is increased strength
14:55 Lesson 3 - Training will not maximize muscle growth if it doesn’t provide enough tension or if it doesn’t provide tension enough times
20:58 Sample Training Programs

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About me: I'm a Romanian content creator known primarily for my fitness content. In recent years I've also produced content related to the transition to sustainable energy, animal consciousness, and plant-based diets and will publish this content eventually.

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Disclaimers: Radu Antoniu and Jeff Nippard are not doctors or medical professionals. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Radu Antoniu and Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.