Home Videos Common Mistakes That Inhibit Muscle Gain | Tim Ferriss

Common Mistakes That Inhibit Muscle Gain | Tim Ferriss

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What are a number of the widespread errors that inhibit muscle achieve? Tim Ferriss shares his recommendation on the matter.


About Tim Ferriss:
Tim Ferriss is one in every of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ different corporations. He can also be the creator of 5 #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and different media have named him “the Oprah of audio” as a result of affect of his podcast, The Tim Ferriss Show, which has exceeded 200 million downloads and been chosen for “Best of iTunes” three years operating.

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  1. yadavyd

    July 24, 2018 at 10:09 am

    Tim, I wanna see this workout from you.

  2. StevenMartinGuitar

    July 24, 2018 at 12:48 pm

    – Volume has been shown to be the key driver of hypertrophy. So either adding more weight to the bar, or adding extra reps/sets to increase the volume over time is key. Lifting weights heavy enough to put you 1 or 2 reps from failure in the 5-15 rep range is ideal for hypertrophy but mix up the rep ranges and get some around the 15-30 rep max mark too.

    – Calorie surplus is paramount unless you're a very beginner or coming back to the gym as a detained but experienced lifter (then body recomposition is possible). Around a 100-300 surplus is a nice start.

    – A daily protein intake of 1g per lb of lean body mass (fat free mass) is optimal but some like 1g/lb of bodyweight to be safe. After working out total calories and protein calories, go for about 15-30% calories from healthy fats and the remaining as (preferably complex) carbs to fuel gym performance.

    – Focus on compound lifts primarily. Ideally a horizontal pressing move, vertical pressing move, horizontal pull move, vertical pull then a hip hinge movement (deadlift example) and a squat.

    – Frequency research shows that even if volume is equal, training each muscle group twice per week is more effective than once per week.

    – If you're worried about fast fat gain (a small amount is inevitable) then aiming for +1-2lb per month (based on weekly weigh in averages) is a safe bet. Adjust calorie total up or down to dial in this rate of gain.

    – Most supplements are a waste of money. Multivitamin and fish oil tablets are a good way to go, protein powder isn't magical but can make the daily intake more convenient, and creatine and caffeine are all a sure fire way to improve energy and output in the gym.

    Just trying to help people who might want to know these things.

  3. mjacked

    July 24, 2018 at 5:01 pm

    Keep in youre lane Ferris, keep in your lane..

  4. Nahom Benyam

    July 24, 2018 at 5:58 pm

    What about sleep?

  5. Valeriu Sandof

    July 24, 2018 at 7:02 pm

    How do I not go bald ?

  6. Jeff Loupe

    July 24, 2018 at 7:11 pm

    Some of the worst advice I've heard related to lifting. Don't go to failure. Lift heavy, and use compound movements using barbells, not machines.

  7. mrazik131

    July 24, 2018 at 9:00 pm

    Gallon of milk what em I a calf growing to be a hefer? Omg what a bad advice Tim!

  8. Alex Barth

    July 25, 2018 at 12:43 am

    Loving all these videos Tim. Please keep it up.

  9. Mason Young

    July 25, 2018 at 1:32 am

    Not really the advice I would give

  10. Vik Sandhu

    July 25, 2018 at 8:09 pm

    Skinny guy tells you how to build muscle

  11. Korbin Dallas

    July 26, 2018 at 12:04 pm

    So sick of that chipmunk dub trap music people keep making

  12. Ribhi Saleh

    July 26, 2018 at 1:11 pm

    Tim please share your thoughts and experiment in the trending Carnivore diet!

  13. stylac

    July 26, 2018 at 2:11 pm

    He should take his own advice

  14. Growth And Mastery

    July 27, 2018 at 12:54 am

    I've been doing it for years since I read the 4 Hour Body. This is the same workout he wrote in the book.
    Awesome workout for staying in great shape avoiding any injuries which is crucial while getting older.
    Little muscle growth though, but happy to say lean and toned as heck at 50 when people tell me I have a 20 year old looking body. So this practice really worked out for me.

  15. SuntzuMocro

    July 27, 2018 at 8:17 am


  16. Clayton Hartford

    July 27, 2018 at 5:47 pm

    Hey Tim, since you're a fan of the Brave browser, why don't you verify this channel with Brave Payments? I just sent your channel a $BAT micro-donation.

  17. Ben Hardiman

    July 27, 2018 at 9:12 pm

    Just so everyone knows. . . That's how all your friends feel about your beard, too . . .

  18. johnulcer

    July 28, 2018 at 1:41 am

    Tim, stay in your lane. You aren't exactly a beacon of physical fitness, and a lot of the advice here is pure broscience.

  19. zzz

    July 30, 2018 at 4:36 pm

    I don't know what to believe. Some people say that "no pain no gain" which means that in order to gain muscle mass, you need to tear up and injure lots of muscle mass. That way, your body starts to repair the muscle mass and create some more. Meanwhile, this dude tells me not to injure your muscle. I'm confused TBH. :/.

  20. Elisha Long

    July 31, 2018 at 9:44 am

    I died a little at "eat beans and macaroni."

  21. DanceMaricres

    August 1, 2018 at 10:50 pm

    Tested GOMAD (nixed my daily smoothie) and GOMAD + Machine Workout. One week so far with alternate dance and machines on an EOD cycle. So.

    Day 1
    Test: GOMAD
    Result: Tooty and Bloated Tummy (ugh. shaped like the letter 'D'. Letter 'B' if you add the boobies).

    To commit to this, I replaced H20 bottle with a one gallon glass milk jug. Took it with me to work and dance class. I was fine at work. Locked myself in my office downed 2 cups before dance. Dance class; I got a lot of side-eye from the gals but hey. I was able to find my milk among the cookie-cutter containers. Halfway through the sesh my body got noisy. Step. Toot. Step, step. Toot toot. Peeps gave me more leg room to move. Yea! EOD I drank half a gallon and result is listed above.

    Lesson: No movement (krumping, twerking, shaking what your mama gave you…) no restrictive clothing (pants, skirts..) after four cups.

    Day 2
    Test: GOMAD + Machine Workout
    Result: Same as Day 1. Add sore glutes.

    Milk jug in tow, after downing 3 cups during my meeting, went to the gym to forgo my weights, bench, and bar to test the machine work out. Guys were more than willing to give up their beloved machines–it must be the milk-superpowers that be–I didn't have to work in between sets. Yea! Leg press, chest press, row. Cables (for legs), pull up, fly. All on machines. Felt strong-ish but miss my planks and kettle bells.

    Lesson: Done with GOMAD. Milk gets warm after toting it around town in 80+ degree weather. Cold milk = palatable and un-smelly. Tootness is getting to me.

    After one week: Keeping the machine workout; going to test for a month. Got my baseline muscle mass taken a week before, so I curious how my body mass will change.
    Anyone have any great mac and cheese recipes? Best!

  22. Orfeas Sirigos

    August 6, 2018 at 12:57 pm

    Accept from Tim's nutritional point of view wich i dont realy agree with, i really like this workout method and it basically really makes sense! My quastion is how can this programm be combined with cardio for purposes of lowering body fat percentance? (Im not assuming cardio is necessary but i just really like doing it.)

  23. Siemore Stories

    August 7, 2018 at 10:36 am


  24. Doug

    August 14, 2018 at 1:14 am

    Says the skinny guy with little to no muscle. Thanks a bunch unqualified "guru"!

  25. Kelmo

    August 17, 2018 at 3:01 pm

    If you were trying to maintain muscle but cut body fat, would you keep the same workout routine and cut what you eat? Or would the workout routine change as well?

  26. inso ninenine

    August 21, 2018 at 4:15 pm

    But why…???

  27. Matteo Di Cristina

    September 19, 2018 at 9:08 pm

    What is the lavalier microphone he uses?

  28. ironmaiden1236541

    October 16, 2018 at 1:48 pm

    What's next, he's giving advice on how not to go bald? This guy has zero qualifications about exercise. Go to a gym, find someone a good body and follow their program. It will look nothing like this snake oil this fraudster is pushing

  29. Graham Frost

    October 17, 2018 at 9:20 pm

    Two words – testosterone enanthate

  30. Tom Mate

    November 18, 2018 at 6:36 am

  31. Jonesy Jones

    January 2, 2019 at 7:29 am

    I literally have eaten 5 meals a day for a month and with those meals i drank protein shakes and about 3 of those a day along with the food it was very expensive. Worked out every other day until failure every other day and i started at 130 lbs im at 124.

  32. Mr. Singh

    January 25, 2019 at 2:07 pm

    I love him though this is for those who just wants to stay healthy but definitely not enough for guys who prefers to look like a male model.

  33. You Sy

    February 18, 2019 at 5:49 pm

    So to summarize: push pull 5-10 seconds about 7 reps 1 set failure? Thats it ?


    February 22, 2019 at 8:04 am

    Is 5/5 cadence so important? Isn't TimeUnderTension the KEY? I always try to hit recommended TimeUnderTension and Muscle Failure as you mentioned in book. I now do 2/2 cadence – something between.

  35. Dean Saunders

    March 23, 2019 at 6:14 pm

    Are the supplements you recommend in 4HB really necessary? No problem with creatine…but the other stuff for cholesterol, etc.

  36. abs at sixty

    March 29, 2019 at 9:36 am

    Pretty much what Mike Mentzer said except add Dianobol.

  37. Yoso

    April 10, 2019 at 11:37 pm

    Failure is mf unreal. This way of lifting is the hardest, most unreal I’ve ever done. 6 movements, 8 to 12 10 sec reps to complete failure. This is more than most can bare once a month yet twice a week. It’s a different failure when you’re beyond the 90 second mark. Nervous system gets really rattled.

  38. Daniel Valle Duarte

    June 18, 2019 at 4:59 am

    Whoa…..all of his advice is what I have been doing intuitively….crazy

  39. Danny Nesbitt

    July 13, 2019 at 5:56 pm

    When in doubt eat more.

  40. presjo

    July 22, 2019 at 6:48 am

    VOLUME has shown to be one of/THE biggest drivers of hypertrophy.
    Why go to failure 2x per week?
    Add more volume.
    A 20 min workout two days per week is NOT going to cut it if you want to add muscle.

    Leave some reps in the tank, lift frequently, eat real food.
    and get enough sleep.
    Why would i take hypertrophy advice from this guy?

  41. Rick P

    July 22, 2019 at 10:42 am

    Can you point to any guys with well-developed muscle mass built with this protocol? All the big guys I know are doing weights and a good amount of volume.

    Maybe you've found a shortcut. In which case where are the people who got big with this?

  42. Dag-Are Halland

    July 22, 2019 at 5:45 pm

    1: Keep it simple
    2: Eat more
    3: More time under tension and always to failure

  43. Adam Craig

    October 24, 2019 at 9:01 pm

    Hmm I'll stick to my routine. Seems to be working better.

  44. BigPharmaBeatmaker

    November 16, 2019 at 6:17 pm

    My dude, Timmy, where can I watch you deadlifting 650 lb??? You claim it in you book about cooking. Your word is your bond. Where is that video?

  45. Ali

    November 19, 2019 at 9:49 am

    You're doing God's work Tim 😉

  46. 94maryan

    January 15, 2020 at 12:45 pm

    Keep It Stupid Simple KISS

  47. David Ngo

    January 17, 2020 at 1:45 am

    How long do you rest in between sets?

  48. Mr. Infinity

    February 25, 2020 at 10:34 am

    GOMAD gave my uncle kidney stones back in his 20s. Would not recommend

  49. EcLiPSePurple

    March 25, 2020 at 11:39 pm

    This is stupid if you want to get buff loo

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