It should be. Oh, God, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, fire, What is popping cow's aesthetics fam? My name is Brennan Myers and today I want to discuss how to gain 30 pounds of lean muscle into one month and how hold on before you start commenting and saying, you're so full of shit Brennan, what are you saying is crap or before you get so excited that you think this is actually true, this is completely clickbait and this is for good reason though. You know, I've seen what the industry has to offer over the past 10 years, especially new. Just recently there's so many unrealistic expectations and that's why I call it the unrealistic industry because there's these supplements, this that's going to burn off all that fat for you and all of this crap and they give you fake people with fake results. They might Photoshop a little bit and there's been testimonials of how people have worked for companies where they've done this. They've Photoshopped a little bit of the bodies, you know, just took people that they didn't even really train, they were just friends and they used them as results. It's BS and then also they're not disclosing things in the fine print about this supplement is doing this for you but hey in the fine print it might say something that's completely the opposite which makes it legal which is crap and actually this is something that is relevant to my own life just recently. So I went to a dealership just yesterday and I was going into the shop, going to buy a new car and with the ad on Facebook it specifically told me that for $76 per month no money out of pocket, no cash out of pocket, I will be able to get a brand new car. Wow. Okay so I went into the dealership, I was super hyped. There was fine print on the actual ad itself all the way at the bottom left, something you could not even see. But the point I'm trying to make is when I got into the dealership and I want to go purchase this car, I was super excited, hey cheap car, really fun to drive, whatever they told me, oh no you're going to have to put $2,500 down and then you're going to also have to pay more for the sports package and whatever. Obviously I knew that about the sports package but I didn't know about the $2,500 down. This is in correlation to what I'm referencing in this video. When someone tells you you're going to gain 30 pounds of weight in a month or someone tells you hey buy my program, it's going to build you this X amount of muscle in 14 days. Look at it from the perspective of maybe this isn't true and that will actually bring you to the results that you want even quicker because you can make an educated decision off of it. So outside of that, realistically how much weight can you gain in one month? This is extremely important. I would say the standard for a novice, a beginner in your case, is going to be 4 to 6 pounds of lean muscle in a month. For example, William followed body evil, more of my body evil programs, only body weight training program here. He gained 10 kilograms in 6 months, absolutely insane. This is about 22 pounds. This means he gained approximately 3.7 pounds of muscle per month. He had been training before a little bit but not at a crazy high level with resistance like my training program has. So he was doing different cardio exercises, some hip training, but nothing like the body evil program. And he also lost 6% body fat. Now this is more realistic, right? Because I told you if you're a novice, if you're a beginner, you haven't done resistance training, you can build 5 to 7 pounds, 4 to 6 pounds of lean muscle per month. Now if you've been training for some time like myself or you're not a teenager who's growing, going through a growth spurt, you should be looking at and guesstimate around 0.5 pounds of muscle. This is extremely important to understand. 0.5 pounds of muscle per week. And that's only 2 pounds of muscle per month. That's incredible results though. You have to understand that. Stop creating these unrealistic expectations for yourself, understand where you are, and you will gain weight fast. Now what if you gain 10 pounds extremely quickly, right? And you say, oh, I gained 10 pounds. With my body evo system, when I got back, I wasn't training for a while and then I got back into it. Those were realistic weight gains. But I never said I only built lean muscle off of, you know, I gained 8 pounds of lean muscle. I gained a lot of lean muscle but I had a lot of water. And this is what it comes with. Some water weight, a bit more fat, but obviously a lot of muscle. Real results, yes, you will indeed look a lot better but is it completely lean muscle? No. So don't give into the BS. That's all I'm trying to say. Unless you're taking testosterone, HH, trend, or any of that other bullshit you don't need, build muscle and I want you to make it simple. I want you to understand that, hey, I don't need crap. I don't need all these negative things in my life that are going to hurt me or harm my body. You can build incredible muscle. Just takes time and you have to trust the process. So three things that I want you to need, just to follow and learn through this video. Okay. After all of what I just said, things that you could take away immediately and put them into building lean muscle for yourself. General macronutrients and caloric intake. This is extremely important. So you want to be in a surplus if you want to build lean muscle. But at the same time, if you're someone with a lot of fat, you just want to lose that fat so you can see more lean muscle. But in this case, you want to eat 50% carbohydrates and this is very general. It's all according to your body. Once you start eating this way, you make adjustments. You feel what you need to change. So 50% carbohydrates, 30% proteins, 20% fats. They're all extremely important to be consuming. Now if you're skinnier, you want a higher intake. So let's just say you want 500 calories more per day intake so that you will gain one pound per week. That's what it is. 3500 calories per week. That's what you're going to get. I want you to actually add 200 calories on top of that. So now you're consuming 700 calories. Remember, if you have high intensity workouts, if you're burning calories a lot, your metabolism, it will require more food throughout the day. You might even go a thousand calories more. I did that growing up and it worked. So you need proper programming, high-purchase and strength-focused training. That's so, so important. Remember, this will mean if you're higher intensity in your in the gym, 70 to 85% of 1 a. And then 6 to 10 repetitions. This is size-focused. Remember, and then with body weight only, you want to shoot for 6 to 13 reps. I just did this in a recent video and much higher volume and intensity. This means your variation is going to increase. So for instance, for a body weight movement, you would do a handstand push-up. Seven reps, obviously. This is for me, advanced. Five sets, your rest periods are going to be about a minute and 20 seconds. So this is really important for body weight movements. Variation is crazy high. And then with your strength gains in the gym, it's going to be exactly as I said for high hypertrophy. And then third, you need to be incorporating compound movements. This is so, so, just, it will help in the process so much more than you could ever imagine. And what this means is you're focusing on multi-joint movements. So in the gym, it would be bench squats over at press. I'm deadlift sorry for the cop over there, but I'm a savage. I just keep my rolling through. I'm just, Josh is laughing over there. And then outside, if you're doing only body weight training or you're at the park, you're going to be doing one second. It's going by ambulance. Okay, saving lives. I love it. And then if you're outside, you're going to be following plow metrics, okay, for your legs, especially high intensity jumps. This is going to help build muscle on those legs, power strength. You also want to be focusing on more, just increase variation movements. So, planche push up variations. I have those on my channel, assisted handstand pushups, extremely important, rather than just doing handstand pushups, assisted handstand pushups, and then variations of pull ups. So when you focus on all these three things, you will build incredible muscle, just like William and many others who have been following my specific programs. Just keep on grinding, just keep on focusing on what is real, what is true. And the things that I said in this video and every single video, and you will be on the right path to building a lot of lean muscle, just like William did. And remember, don't set unrealistic expectations. Please do not. You will not gain five pounds in a week. It's just not going to happen. So hopefully you enjoyed this video. Comment down below if you did. Let me know if you would like any new videos I'm always interested in hearing what your thoughts are. Hashtag calisthenics. Subscribe if you haven't already. I'm running. And I'll see you next time. I'm not going to dab. I'm not going to dab. Okay.