Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.

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0:00 Intro
1:12 Nutrition for muscle growth
2:30 Beginner Training (1-2 years)
4:36 Intermediate Training (1-5 years)
7:55 Advanced Training (4-5 + years)

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Sources:

Rates of muscle gain:
https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential

Muscular potential for women:
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81

Daily protein intake:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://pubmed.ncbi.nlm.nih.gov/26960445/

Dropsets:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/
https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth

Myoreps:
https://www.barbellmedicine.com/blog/myo-reps/

Eccentric stuff:
https://pubmed.ncbi.nlm.nih.gov/18981046/
https://pubmed.ncbi.nlm.nih.gov/27647157/

Training Frequency:
https://www.strongerbyscience.com/frequency-muscle/

Specialization Phases and Volume:
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/

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Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=qEXpYkT8YS8

Epidemic Sound
Everyday Walkabouts - Stationary Sign

Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/
Written by Jeff Nippard
Edited by PictureFit & Jeff Nippard

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. 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.