How To Get More Defined Muscles | Workout Plan For Building Muscle

YouTube, what's going on? Welcome to the video. Welcome back to the channel. Hope you're having a great day thus far. In this particular video, we are going to be going over the tiers of importance when we talk about building muscle, because there are, as you can see here, 1, 2, 3, 4, 5, 6, 7, 8. I actually forgot how many there were, so I had to count them up. I don't think you're that unintelligent, man. I'm really showing my IQ. I had to count them up because I forgot how many there was going to be, but there are 8 things that we are going to cover here in this video that are the 8 essentially most important things that you are going to need to have in order to build muscle. And I'm going to break them up into, obviously as you can see, 3 different tiers. We're going to start with the most important tier, then going to tier number 2, which is like the middle intermediate tier. Then going to tier number 3, which is the least important tier. And I will say right now, I think you are going to be— whether call it shocked or whether surprised— at where I put some things in each tier. You might think that something in tier 3 might need to go in tier 1, or something in tier 1 might be going in tier 2, and vice versa. So just stick around for that because yes, I'm going to cover the most important ones first just because I think that, you know, people will tell you, ah, you should put your best stuff at the end in a YouTube video because people will watch it all the way. Well, you know, listen, man, like if you want to learn about this shit, you can watch it all the way through. I hope you do watch it all the way through, but I want to make sure you leave this video learning something and gaining some sort of knowledge you can take with you to make your workouts better and build more muscle. Now I will say as well, even though I'm going to break it up into different tiers, and even though you might be like, oh shit, I thought, You know, this was gonna go in tier number 1, but it's in tier number 3 and vice versa. I will say to this too, a lot of these things are gonna be kind of intertwined, which is also, I think, is why you should probably watch the whole video because there's gonna be some nuance to each one of these things. So just know, even if I put something right here versus right here and vice versa, they really all matter. Otherwise I wouldn't even be bringing them up. It's just some are gonna matter more than others, but it's all kind of going to be intertwined. All right? So without further ado, let's hop into the first most important, in my opinion, most important thing when it comes to building muscle. The first and foremost thing that's going to be put at the very top of the tier, and tier number 1 is going to be intensity. Now let me define what I mean when I say intensity. I do not mean getting your heart rate super high. I do not mean taking very short rest periods and trying to burn as many calories as humanly possible. I do not mean taking 30-second breaks in between your sets to keep your heart rate super high. When I talk about intensity, I mean lifting heavy enough weight for the amount of reps that you are doing, which we're going to talk about reps here in a very brief second, but lifting heavy enough weight for the reps that you are trying to complete, meaning you should be going 1 to 3 reps shy of failure. And what I'm going to do is I'm going to put a few videos here that you're going to be able to watch, kind of, you know, and I can talk through, but I'm gonna put a few videos here where you can kind of see my sets. And I really want you to start to— when you're watching these, start to look at the last couple of reps. The easiest way to know if you are going close to failure, which you should be going— there's something called RIR, which is reps in reserve. You should be going 1 to 3 reps shy of actually failing to where you literally cannot do another rep. You should be going 1 to 3 reps shy of that because that's the RIR, reps in reserve. 1 to 3 reps in reserve. Going 1 to 3 reps shy of failure, that's the stimulus that your body needs in order to basically tell your body, hey body, we need to build muscle. We need to make an adaptation because remember your body doesn't know whether you're trying to lift weights or getting chased by a mountain lion or whatever it is. It just knows stress. So you need to put a stress great enough on your body in order to elicit that adaptation response. And again, the way you do that is you need to have proper intensity. So you need to be going close enough to failure in order to have that happen. And the best way to know if you are going close to failure or not, and if you're having enough intensity or not, is simply this right here. You're seeing the last couple of reps of my sets are involuntarily slowing down. You probably saw on that one row machine, like the last 1 or 2 reps, I was kind of like going up like this, right? The first couple of reps were just kind of like, you know, good solid, simple reps. But the last rep or 2, I was really going slow on the way up, not because I was trying to to go slow on the way up. I was trying to move the weight fast. I was trying to move the weight explosively, but I couldn't, AKA involuntarily. My reps were involuntarily slowing down. That means I was getting close to failure. So let's just say I was trying to do 8 reps on that set. The 6th, 7th, and 8th rep, those 3 reps, started to slow down on the concentric portion, which the concentric portion just means like when you're actually performing the movement. So like on the way up of a squat or on the way up of a bicep curl or on the way back of a row, when you're actually performing the movement, if your last couple of reps are involuntarily slowing down because your muscles are just getting close to failure, that's how you know that you are lifting with enough intensity. If that's not happening, you need to lift heavier weight for the rep range that you are doing. Because remember, the term heavy is relative, right? What you can do for 5 reps, you can lift heavier weight for 5 reps than you can for 10 reps on any given exercise. If you're doing a squat, you can lift more weight on 5 reps On a squat because you don't have to do as many reps, then you would have to, you know, the weight you would lift for 10 reps would have to be less, right? That doesn't mean though, it still can't be heavy for the rep range that you are looking for. So no matter what reps you are doing, you should be working to 1 to 3 reps shy of failure for that set. And yes, that is every working set. So before you ask me, Eric, is this every set? Is this the last set? Every working set should be taken close to failure. If you don't know what a working set is or what the difference between a working set and a warmup set is, listen to the podcast I will link here below in the description of this video. It goes over every single thing you need to know about working sets versus warmup sets. But every single working set needs to be 1 to 3 reps shy of failure. That's how you know you are having proper intensity. And this is why you should probably record yourself when you work out and at least get some videos because you'll be able to see, are your last couple of reps slowing down on the way up? If they're not, you need to lift heavier weight. So that is the first part, which then kind of bleeds into the next part. Conversely, we can talk about volume. And when I talk about volume, this is going to mean the amount of sets Sets per muscle group per week. Okay. So let's just say, for example, you're doing a lower body workout and you're thinking about your glutes, right? Let's say for your glutes, you did a hip thrust for 3 sets of 6 to 8 reps. Let's say you did a Bulgarian split squat for 3 sets of 6 to 10 reps. And let's say you did an RDL for 2 sets of 6 to 10 reps. Okay. You did 3 sets for the glute, for the hip thrust, 3 sets for the Bulgarian split squat, 2 sets for the RDL. That would be 8 sets per muscle group, your glutes, 8 sets per muscle group for that workout. And again, all 8 of those sets are working sets. And the reason these are in tier 1 and tier 2, and honestly the 2 most important things, is because they kind of go hand in hand and they kind of like converse each other, right? You could have the most intensity in the world and you could be going lifting to failure. Every single set. But if you're only doing 2 sets, AKA the volume, if you're only doing 2 sets, well then no, you're not going to build any muscle, right? Conversely, you could have all the volume in the world. You can do all the sets, all the reps, every single thing. But if you don't lift with enough intensity, it doesn't matter how much volume you're doing. You're not going to be able to build muscle because you're not going to be eliciting that adaptation response. So these 2 things, they kind of go hand in hand and they are by far the 2 most important things when you are looking to build muscle. Now, how many sets per muscle group per week should you be looking to hit? Well, we basically break this up into 2 different ways. And by the way, the things I'm about to tell you are just, they're, they're very good recommendations. Okay? They're very good general guidelines. Some people might need more, some people might need less. These are just very general. guidelines. Okay. But for bigger muscle groups, think your quads, think your chest, think your glutes, think your hamstrings, your lats and back. You typically, if you want to grow and improve that muscle group, you're probably going to end up between anywhere between 10 to 20 sets per muscle group per week. And again, that is working sets. So for bigger muscle groups, if you want to improve, 10 to 20 sets per muscle group per week. And we're going to talk about like how to, how you would potentially break that up here in a second. So stick with me. But that is for bigger muscle groups. For smaller muscle groups, think like biceps, think like triceps, think like rear delts, all that kind of stuff. You typically want to be hitting around somewhere between that 4 to 10 mark. This is where, again, I've seen people get by with like 2 or 3 sets. I've seen some people need, you know, 10 to 12 sets. This just really just kind of depends. But I will say this, especially for like the smaller muscle groups, 2 things. The reason you don't need as much volume on the smaller muscle groups is because think about a chest press, right? When you are doing a chest press, you are working your triceps. Is it the main muscle group? No, but you still are working your tricep because when you perform elbow extension, that needs your tricep to make elbow extension. So So you don't need as much volume on biceps, triceps, things of that nature because you're already working it to an extent in your bigger muscle groups. And if you're hitting your 10 to 20 sets for your bigger, bigger muscle groups, you will be hitting some volume in those smaller muscle groups as well. On top of that, they just don't need that much volume to grow. Like if you are doing, let's take biceps for example. If you do 2 to 3 sets of biceps on one upper body day and then 2 to 3 sets of biceps on your second upper body day. And you lift with enough intensity and you actually take those movements very close to failure, for most people that is probably going to be enough for you to grow your biceps. Now again, it depends on your training level and like some people might need more, whatever, whatever. But for most people, that's going to be enough to make some progress with your biceps. So just know your smaller muscle groups don't need as much work to them. And remember as well, if let's say, you know, you're not trying to really bring up a body part and let's say you're really not trying to build muscle in a specific body part because either you're not like specializing on that or maybe you just don't want to bring that muscle group up. You know, you could do like, let's say you do, um, 2 sets of biceps for the entire week. Cool. That would be enough to like maintain your muscle, right? That's the thing too. What you need to maintain your muscle is way, way less than what you need to grow your muscles. So, you know, if you're somebody who maybe you don't care about building your chest or Or you don't care about building your biceps or whatever it is, you could maybe put way less volume on those areas to then be able to put more volume on your glutes or your quads or your chest or your back or whatever it is. So those 2 things go hand in hand. We're also going to talk about how many reps should you do and how many times per week should you work out. We're going to touch on that somewhere here. Who knows what, who knows what tier it's going to be in, but The third factor in tier number 1 is going to be something called progressive overload. Now, I've done an entire video on progressive overload on this channel. I will link it here somewhere up here. There should be a little info card up there if you want to check it out after this video. But all progressive overload essentially means is you're doing more Over a period of time. Remember how I talked about your body needs a stress that is great enough on it to elicit and kind of trigger that adaptation response, right? Progressive overload, let's just say, you know, when you first started working out you were lifting 10 pounds for 3 sets of 10. If you were still lifting 10 pounds for 3 sets of 10 6 months from now— 6 months later, guess what? You are not going to be building any muscle at all, essentially, because your body has already adapted to that. So it has no reason to keep adapting to what it's already adapted to. Remember, your body doesn't want to build muscle. It really could give 2 fucks about building muscle. Your body wants to maintain homeostasis and just stay the exact same. You want to build muscle, so you need to give your body a reason In order to elicit that adaptation response and elicit that muscle building response. And the way you do that is, you know, mainly these 3 things right here. And they all again kind of go hand in hand. They all kind of go hand in hand because intensity, having proper intensity, pushing close to failure, that probably means you're going to be having progressive overload, progressive overload because you're lifting more weight, doing more reps over a period of time. You're going to increase the volume as well because you're having progressive overload. So, All these things go hand in hand. And really quickly, one last note on progressive overload. This doesn't have to be massive. These can be just like hand over fist gains. Like honestly every single week. Like remember, let's say you did 3 sets of 8 reps for 50 pounds, right? That was on week 1. You could do something like week 2, 3 sets of 9 at 50 pounds. Week 3, 3 sets of 10 at 50 pounds. Once you get to 10 reps, let's say you drop the reps back down to 8 reps and let's say you increase the weight you are lifting. So you did 3 sets of 10 at 50 pounds. Now you're doing 3 sets of 8 at 55 pounds. That would be a form of progressive overload. You added reps up to a degree and then you went back down. And added weight and you can just kind of keep doing that. Or let's say, for example, week 1, you're doing 3 sets of 8 at 50 pounds. Let's say week 2, you did 1 set of 9 at 50 pounds and then 2 sets of 8 at 50 pounds. Let's say week 3, 1 set of 8 at 50 pounds. Week 4, all 3 sets at 9 reps. All you did was add 1 rep to 1 set each week. But guess what? That is progressive overload, and that will be enough for your body to elicit that adaptation response. So you don't have to add 5 or 10 pounds every single time you work out. Will you do that, especially in the beginning? You probably will be able to, but eventually you won't be able to do that. So just know, any way that you do more, as long as you're doing more over a period of time— and listen, some weeks You might not even do that. Usually you can always add at least 1 rep on 1 set, but even if you can't do that, it's not just a 1-week period of time. You can also look at it over the course of a month. Are you doing more over the course of a month? And when we're talking about progressive overload for muscle building in particular, you're going to want to add the 3 main ways you have progressive overload. Adding reps up to a degree, which we can touch on here in a second, adding reps up to a degree, adding weight, right? So lifting more weight, Or adding sets, right? So let's just say for example, you're at a weight and a rep where you can't, like you can't do more yet, but maybe you could do one more set. Cool. Maybe you could tack on one more set, which would then increase your overall weekly volume because you're increasing your sets per muscle group per week. So you're increasing your overall weekly volume, which would be adding progressive overload over the course of time. Now again, there is going to be a point of diminishing returns. You can't just do endless, reps and endless sets, like forever and ever, there gets to a point where you're going to actually have diminishing returns, which is why I said following that volume— people are like, oh, I'll just add more sets. Only to a degree, because after you pass these landmarks of volume, there's not going to be much return on that. It actually will probably give you worse returns. It will not give you returns. It will actually take away from you in the long run. Progressive overload, that's the 3rd most important thing when we talk about tier number 1. We have closed out tier number 1. What is in tier number 2? Let's find out. So as I mentioned earlier, some of these things are going to go hand in hand, but I do believe there are tiers. And so starting out the second tier is going to be frequency. And this just means how many days are you working out per week? More specifically, how many days are you working out for that muscle group? And What is going to be most optimal if you're trying to optimize your muscle building is going to be working out your muscle groups 2 times per week. Why is this? For 2 main reasons. Number one, this is going to allow you to have a higher of something called muscle protein synthesis, which just for the very easy terms, think of like muscle protein synthesis as, uh, as the way your body recovers from workouts and builds New muscle. Okay. So when you're only hitting your muscle groups one time a week, like the bro split where you do like legs on Monday and chest on Tuesday and back on Wednesday and arms on Friday, shoulders on— like when you're doing that, you're only hitting your muscle groups one time a week. So what happens is you have a big spike in muscle protein synthesis and then it drops down for another 6 days and you don't get another spike in muscle protein synthesis. Whereas Let's say you do upper body on Tuesday, upper body on Friday. On Tuesday you have a spike in muscle protein synthesis. It's still spiked up on Wednesday, starting to come back down on Thursday, but Friday you spike it up again. So it spiked up Saturday, spiked up Sunday, starting to come back down Sunday and Monday, but you're working out upper body on Tuesday. So these higher, these more frequent muscle protein synthesis spikes can be beneficial for muscle building and Number 2, I talked earlier about how you're going to want 10 to 20 sets per muscle group per week, especially for your bigger muscle groups, right? What I didn't tell you was, and here's where I keep secrets until right now, I'm going to give you the secret. What I didn't tell you was you can only take but so much volume for one muscle group in a single session. So again, I talked about point of diminishing returns. Studies show roughly once you get to around that, like 8, 10, up to 12 max sets per muscle group per workout. You start to have diminishing returns after that. So let's just say for example, I'll use the glutes example again. You did hip thrust for 3 sets, Bulgarian split squat for 3 sets, RDL for 2 sets. That's 8 total sets. If you tried to add a glute kickback for 3 sets and like, I don't know, you did a step-up for 3 sets. Okay. You just now added 6 more sets. That would be 14 sets of glutes for that workout. That is going to be diminishing returns. You are not going to build muscle from that workout session because again, you hit the bell curve. You can add sets, but once you get past a certain point, the sets are going to, uh, again, bring you back. Honestly, no gains. And so knowing that, let's just say roughly we don't want to go over 10 sets per workout, but we're trying to get 10 to 20 sets per week. Well, now you essentially have to break up your muscle groups into 2 times per week because if you're trying to go above 10 sets, you can't do that in one workout. You can do up to 10, but then once you get to 10, it's kind of the max, right? So what do we do? Split it up into 2 times per week. So something like a 4-day-a-week lower-upper, lower-upper split. You're training all your muscle groups 2 times per week. You're hitting the 2 times per week frequency and you can hit that 10 to 20 sets per muscle group per week without going over your total volume that is going to bring you diminishing returns without going over that point in one single workout session, if that makes sense. So frequency is really a tool for volume. I didn't mention this as well, but I can mention this again. When you are talking about frequency and hitting your muscle groups 2 times per week, this is also to help with intensity because if you actually, and this is where again I talked about working sets. If you do 8 working sets of a muscle group in a single workout, you are going to be absolutely gassed. And when you start to get that high in volume, what's going to end up happening is your intensity is going to start to decrease. You won't be able to keep up as high of intensity. intensity as you need in order to see progress. And so what's going to happen is, again, you'll be doing volume, but it'll be something called junk volume where you're doing work, but it's not really intense enough work in order to see progress. This is why some people, they'll work out for 2 hours in the gym, 2, 3, 4, 5, 6, 7 days a week and not see any progress. Why? They're doing junk volume. They're doing work, but it's not work that's actually going towards Muscle building. It's just work their body has to like recover from. Their body's like, what the fuck is going on? Why is this person doing this? I don't even know. But like, I guess we gotta, we gotta recover from this, but we're not gonna put it towards muscle building cuz you don't have the proper intensity. So that's why frequency is at the top of tier number 2. The next part in tier number 2 is the amount of reps you are doing. And I put this in here because to be quite frank with you, you can build muscle in Any rep range. You can build muscle in the 1 to 5 rep range. You can build muscle in the 6 to 12 rep range. You can build muscle in the 12 to 20+ rep range. Now, there is going to be a best rep range for building muscle though, and I've actually done an entire video here on YouTube. I'll link it up there again as well. I've done an entire video on why what I'm about to say is what I'm about to say, so I won't go super in-depth on it, but the best rep range for building muscle is probably going to be in that 6 to 12 rep range. And if you want a quick synopsis as to why, again, you can build muscle in the 1 to 5 rep range, and I believe you should be doing exercises in the 1 to 5 rep range, or probably more so the 3 to 6 rep range. In all of my programs I write, whether it's for one of my clients or whether it's or any of the members in the clubhouse, I incorporate 3 to 6 reps, especially on bigger compound movements like squats, deadlifts, you know, overhead press, bench press, those sorts of things. We will incorporate some lower rep, higher strength work, higher weight work. But if you were to make the majority of your workouts and exercises in the, in the 1 to 6 rep range, eventually the volume that you're going to need to accumulate in order to build muscle It's going to break down your joints, your connective tissue, your ligaments, your tendons, all that stuff, as well as it's very taxing on your central nervous system to be able to recover from all of that work. So that's 1 to 6 reps. Now let's say you're doing 12 to 20 reps. Again, you can build muscle in that rep range technically as long as you go close to failure, but what's going to happen is your intensity, the weight you're lifting, is going to be so low and What's going to happen also is you are going to start to get into a scenario where you are doing more of muscular endurance and/or cardiovascular work than you are with actually muscle building work. Because since the sets are going for so long, if you're doing 15, 20, 30 reps, the sets are going for so long before you get to muscular failure, you will get to cardio failure or muscular Endurance failure. So for that reason, 6 to 12 reps seems to be in that sweet spot rep range to where you want to have most of your training come from if you're looking to build muscle. Again, it's not to say you can't do reps in the 1 to 6 rep range or you can't do some sets in the 12 to 20 rep range, but for the most part you're probably looking to stick around that 6 to 12 rep range. Now the third part in tier number 3 is actually going to be Recovery. And this is important because I talked earlier about how does your body change. Your body changes through— you put a stress on your body, your body recovers from that stress first and foremost, and then it adapts to that stress. But if you don't recover, you can't ever get to the adaptation stage. And the adaptation stage is where you actually change and build muscle. But if you can't recover, you're not going to get to the adaptation stage. So recovery— most people don't understand this— in your workouts, you're not building muscle in your workouts. You are literally tearing your muscle fibers apart when you are doing your workouts. That's not when you change your body. You change your body outside of the workouts when you recover and repair your muscles for those workouts. You could talk about recovery in so many different aspects. The main ways I'm talking about recovery are sleep. Number one, first and foremost, getting 7 to 9 hours of sleep per night is going to be a massive key and a massive beneficial help for you building muscle. Can you build muscle on 5 hours of sleep? Sure you can. It's going to be substantially harder though. The second thing I talk about when I think of recovery is Having enough rest days in between your workouts, especially for the same muscle groups. Let's take a 4-day-a-week lower-upper, lower-upper split. When you are doing this kind of split, I would strongly encourage you to have something like a Monday, Tuesday, rest Wednesday, Thursday, Friday split because you are— you need to make sure you give your muscle groups at least 48 hours of recovery in between those sessions. And so if you're doing lower body on Monday, you want to wait till at least Wednesday, if not Thursday, to be able to get in that muscle group again. So this way, if you're splitting it up in that way, you will be able to give your muscle groups at least 48 hours of recovery, which if you don't do that, it's going to impair what we talked about earlier, which is muscle protein synthesis, right? So if you're impairing muscle protein synthesis, you will not be able to recover and repair your muscles, which then means you won't be able to create change. So giving your muscle groups 48 hours of recovery in between each workout. This also talks about protein. This also talks about overall nutrition with overall calories, which we will talk about. I guess there's not many tiers left, but we'll talk about in the next tier. And this also refers to resting between your sets. This is a very important thing right here. If you are looking to optimize muscle building, it is going to be in your best interest to rest for anywhere between 2 to 5 minutes in between your sets. And I can link a study here below that talks about this in depth if you want to check out the study. But this study proved that to optimize hypertrophy, you should be resting 2 to 5 minutes in between your sets. So when you do a set of squats, for example, you should be waiting at least 2 minutes in between from when you finish that set to when you do the next set. And trust me, if you're working out with proper intensity, pushing yourself very close to failure, my friend, you are going to need at least 2 minutes of recovery in between. And if you don't, you, my friend, need to increase your intensity, lift heavier weight, and push yourself close to failure. Starting off the next tier, I'm going to talk about nutrition. And the reason this comes in tier 3 is for a few reasons. You could have the best nutrition in the world, But if you do not have all of these things set up first, it's not going to matter. You don't build muscle from your nutrition. You build muscle from your training. Also, when you are in the beginner stage, as long as you have a good program, you'll build muscle no matter what. You can build muscle in a calorie deficit. You can build muscle in a calorie maintenance, so on and so forth, right? When nutrition is really going to matter is 2 points here. Number one, making sure you get enough protein. The amount of protein you should be eating is either, if you're trying to lose weight, take your goal body weight in pounds, multiply that between 0.8 and 1, and that's how many grams of protein you need to eat per day. So if you're trying to weigh around 150, eat around roughly 120 to 150 grams of protein per day. Or if you're trying to either gain weight or Like body recomp, kind of like maintain your weight and build some muscle, I want you to take your current body weight in pounds and multiply that between 0.8 to 1. So protein, it does matter, um, because that's the only macronutrient that helps you build and retain lean muscle. Also, after that, once you get past the beginner stage, the way you are going to optimize your muscle building is going into a calorie surplus. If you want to know what exactly your calorie surplus should be and the macros you need, because that's really important when you go into a calorie surplus to make sure you don't put on too much body fat. If you want to learn how to set all that up, I'll link a video here above because I've done an entire video on how to figure out your macros and your calories for your calorie surplus. But when you get into past the beginner stage, you want to make sure you are going into that calorie surplus in order to optimize muscle building. So that is for that tier. And honestly, this one I surprised myself with even. I was gonna actually put this one in tier number 1, which is form and execution of the movement that you are doing. The only reason I did not put this in tier number 1 is just because, I don't know, I've seen just too many people who didn't have the best form and yet they somehow built muscle. So although my 2 cents, and again, I really want to put this like over here in tier number 1, I really believe you need to have the proper form and execution, especially if you're trying to build muscle. Because remember, you building muscle, it all comes down to, you know, again, these things over here, but like actually working the muscle. If you're doing a bicep curl and you're just like swinging the weight around, you're not putting that much stress on your muscle because remember the weight that you use to lift is just a tool to create tension inside of your muscle. So if you're using a bunch of momentum and you have shitty form and this, that, and the other, how much tension are you actually putting in that muscle? Not much of any, to be honest with you. So form and execution, while I put it over there in tier number 3, I really do believe it should be over here in tier number 1. Because if you're doing a lat pulldown, you want to perform the movement correctly to actually tax your lat muscle, To make sure your lat muscle gets proper tension. If you're doing a side lateral raise, you want to actually perform the movement with the side lateral raise, not just swinging the weight around. So I'm a big believer of form and execution is going to play a major role whether you actually build muscle or if you're just kind of like swinging the weight around. Because even still, like you can have progressive overload, but if your form is shit, it's not going to matter. So while I put it over there, I do think it's actually like a sneaky, like it actually should be over here. And last but not least, in tier number 3, I threw one more last one in there, which is going to be supplements. And if you, um, you know, if you couldn't tell, I'm not the biggest supplement guy. Um, I've done an entire video on what supplements I think are worth it versus not worth it. Again, I can link that here above. You can just kind of check it out on my channel. Again, do you need supplements to build muscle? No, absolutely not. All of these These things matter way more than you taking supplements to try to help you build muscle. If you don't have this shit down first, I don't give a fuck what supplements you take. It ain't going to fucking help you. But if you do have all these things down, taking some supplements might give you an extra 2, 3, 4% added bonus. And really the only main supplements I would recommend taking are protein, which like, is that a supplement? Yeah, I guess it is a supplement. Protein powder and creatine. Those 2 things are really the 2 biggest supplements I would recommend you taking. I can link the brand that I use here below. It's called Legion Athletics. I can link that brand here below if you want to try them out. Please feel free to go ahead. Um, you can like use my code and get like 20% off, but you don't have to use that brand. That's just the brand that I use and I, I trust and I work with. Um, so you can check that out here below, but if you don't have all this stuff in place, I don't care if you buy a million of those fucking things, it ain't gonna, it's not gonna matter in you. Building muscle. All right, so wow, we just covered a lot in this video. I hope this video helped you. If it did, please feel free to give it a thumbs up and subscribe to the channel. And really, if you learned something, I would love to hear about it, so please feel free to drop it below. I'm happy if I can help in any way, shape, or form. And last but not least, if you are, uh, you know, if you just watch this entire video and you're like, holy shit, this is a lot of information, what I can say as well is I and my team do offer some coaching as well. So if you're interested in getting coaching from us, check the links here below in the description of this video. You will find all of that good jazz down there. All right. Hope you enjoyed. Thank you so much for watching and we'll chat soon.