Build Muscle FASTER By Taking The SLOW Approach


What’s going on, guys. Sean Nalewanyj, SeanNal.com,
RealScienceAthletics.com. And in this video today, I want to talk about
why, when it comes to building muscle, in a lot of ways, fast equals slow and slow equals
fast. Now I’ll explain what that means in a second here. Before I dive into it, if you’re
new to the channel and you do find this advice helpful, don’t forget to hit that Subscribe
button below to stay in the loop on future videos and also make sure to follow me over
on Instagram as well. I post there every single day with additional training, nutrition, supplementation
and mindset advice that you’ll definitely get a lot of value from. It’s @Sean_Nalewanyj.
That’s where you’ll find me when I’m not here on the YouTube channel. So, fast equals slow and slow equals fast.
Basically what that means is that the more you’re approaching your muscle-building goals
with a speed mindset, the more you’re trying to rush things and force the muscle-building
process, the more likely you’re going to be to make certain mistakes that actually slow
down your rate of progress over the long term or that even possibly throw you off track
altogether. And I’ll give you a few examples of this. One very common one is the issue of excessive
calorie intake. A lot of people out there just want to pack on overall mass as quickly
as they possibly can and they figure the more food they eat, the more gains they’ll make
and so they’re just force-feeding themselves all day long without realizing that a large
percentage of the calories they’re eating aren’t even being used for muscle growth and
are just being stored as fat instead. Now, I’ve talked about this a million times
before, but there’s a limit on how many calories your body can actually use for building lean
mass over any given time, which is usually somewhere around 200 to 300 calories above
maintenance per day. And once you go beyond that point, the rest are basically just pointless
calories that end up being stored as body fat. And when you put on an excessive amount of
fat during a bulk, not only can that cause you to lose motivation and possibly fall off
track altogether, because you just end up really unhappy with how you look and feel,
but it also increases the total amount of time during the year that you’re going to
need to spend cutting. And so you end up building muscle more slowly in the overall picture
because there’s less time left over for bulking. So that’s one example of how fast can actually
equal slow. Another example would be increased injury
risk. So, if you’re being impatient in the gym, you’re trying to add too much weight
too quickly, you’re ego lifting and you’re sacrificing form just to put more weight on
the bar, trying to make those gains as quickly as possible, that’s going to significantly
increase your risk for injury, whether it’s a shoulder, elbow, lower back, knee or whatever
else. And if you get injured, not only can that
have potentially a permanent negative impact on your training if it’s a more severe injury,
but even if it’s just something a bit more minor that you need to take time off from,
that’s another way that your progress ends up being slowed down overall. A third example would be just in terms of
general motivation levels. So if you’re expecting too much too soon in terms of muscle growth,
if you have unrealistic expectations because you haven’t been given the proper information
in terms of realistic growth rates for a natural lifter and maybe someone online promised you
a certain result over a certain timeframe and it isn’t being met even though you’re
doing everything you were told to do, then that can easily lead to discouragement and
cause you to possibly abandon the whole process pretty much right out of the gate. So, these are just a few examples, but the
bottom line here is that before you even get started in the gym, you have to accept the
timeframes that are involved upfront and the weekly and monthly rates of progress that
should be expected. Because building a significant amount of muscle isn’t a game of days and
weeks. It’s more a game of months and years. Okay, the truth is that building an impressive
physique doesn’t actually take that long when you put it all into context against your life
as a whole. And there are other life goals out there that take much more time to master
than building muscle or losing fat do. But it still doesn’t happen overnight either. If you’re a complete beginner in the first
year of training, then about two pounds of overall weight gain per month would be a standard
rate of progress. I’d say three pounds at the most. And then from there it’ll slow down
by about half for every year of proper training after that. And as a rough ballpark guideline, you can
probably expect to achieve about 50% of your total genetic muscle building potential by
the end of year one, assuming you’re on a proper program and you stay consistent. And
then about 75% by the end of year two and about 85 to 90% by year three. So, after three solid years of training, you
should be pretty close to your genetic potential. And then in the years that follow that you
can still make gradual progress, but it’s going to come at a much slower rate. So, in
order to transform your physique in a significant way, depending on your definition of significant
and what you’re specifically aiming for, you’re probably looking at somewhere between about
one to three years depending on your genetics and depending on what you consider to be an
amount of muscle that you’re happy with. And there are definitely outliers, of course.
Some guys with really good genetics can make pretty significant gains even within a period
as short as four to six months, but I’m just talking on average here for the typical natural
lifter. So, before you even get started, if this is
something you’re truly serious about, if you’re committed to this for the long run and you
want to build a strong, lean, muscular physique and maintain it for the rest of your life,
then take a breath, slow down and orient your mindset toward the bigger picture. Stop trying
to hit huge home runs out of the park every single day and just aim for consistent singles
week in and week out. Aim for gradual progression in the gym. You don’t necessarily need to
be adding weight to the bar every single week on every lift. Even one extra rep with the
same weight is good progression, keeping your form nice and solid all the way through. Just
write down your workouts and let those small little improvements add up over time. In the kitchen, just a moderate calorie surplus
is all you need. 200 to 300 above maintenance. You don’t need a ton of extra calories to
maximize your lean gains. You don’t need any more than about 0.8 grams of protein per pound
of body weight daily. Just eat in that controlled surplus, and again, it will add up over time
if you’re patient and consistent. On the supplementation side, just a few basics
will get the job done. Spending a ton of cash on all these different over-hyped muscle builders
and fat burners is not going to be necessary. Most supplements out there are not effective
and they’re not properly formulated to begin with. And you can check out RealScienceAthletics.com,
the link is up here or down below, for a few solid high-quality, science-based supplements
that I personally formulated that you can include in your plan to fully round out your
results. And then again, on the mindset side of things,
stop checking the mirror every five minutes expecting to see huge changes because in reality
the physical changes between any two individual weeks probably won’t even be visibly noticeable,
okay? It takes a few weeks or even a few months to really see clear, significant changes. But if you keep those timeframes in mind that
I mentioned before in terms of what’s realistic from week to week, month to month and year
to year, that’ll help to keep you grounded and it will let you know that you’re on the
right track even if it does mean only half a pound per week or two pounds per month or
four pounds in two months or whatever else. So, bottom line, guys, stop trying to rush
things. Stop trying to force it. Take your time and focus on quality training and quality
nutrition because in the overall big picture, that is actually the fastest way to get to
your end goal. So, there you have it, guys. One very important
mindset shift to apply to your muscle-building program. If you found this advice helpful
and you’re truly serious about achieving your physique goals, you’re ready to commit to
this for the long term and you want to learn exactly how to structure your workout, nutrition
and supplementation plan for the very best results, then make sure to take my physique
quiz over at Quiz.SeanNal.com because that’ll get you started on the proper step-by-step
program that you need based on your specific goals, body type and experience level. You can also get more daily tips and updates
from me by following me over on Instagram. Again, it’s @Sean_Nalewanyj, and don’t forget
to hit that Like button. Leave a comment and subscribe below if you haven’t already in
order to stay up-to-date on future videos. Thanks for watching, guys, and I’ll see you
in the next one.

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