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[@RenaissancePeriodization] Some of You Won't Build Tons Of Muscle… Even Working Hard

· 6 min read
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@RenaissancePeriodization - "Some of You Won't Build Tons Of Muscle… Even Working Hard"

Link: https://youtu.be/cWaF4p-dDOg

Short Summary​

The video addresses three common fitness industry misperceptions: the false dichotomy between lifestyle changes and drugs, the unrealistic expectation of tight skin after massive weight loss, and the oversimplified belief that anyone can gain substantial muscle with hard work. It argues that drugs and lifestyle changes are often additive or synergistic, that surgery (including less invasive options) can be a valuable tool post-weight loss, and that genetic limitations significantly impact muscle-building potential, advocating for realistic expectations and personalized approaches.

Key Quotes​

Here are five quotes from the transcript that I found particularly insightful or noteworthy:

  1. "Whatever combination of drugs and lifestyle get you there to that maximum fitness that you want is actually the best option." - This challenges the common "lifestyle vs. drugs" dichotomy, advocating for a more nuanced and personalized approach to fitness.

  2. "Modern weight loss drugs work really well to help you lose weight...But if you do trezepide plus you eat well then all of a sudden the effects of the tzepide of that weight loss drug are better both on giving you better outcomes and reducing the probability and magnitude of downsides and side effects." - This highlights the synergistic relationship between weight loss drugs and lifestyle changes.

  3. "Your hope after massive weight loss of a tight body with with the skin that comes to match might be just that, a hope only if you're losing more than 50 pounds." - This sheds light on a less-discussed reality of significant weight loss, managing expectations about skin laxity.

  4. "Lifestyle is something that'll get you 80 or 90% of the way, even if you've been way overweight before. And surgery, even minimally invasive surgery like body type, can get you that rest of that 10 or 20%. It's not either or because in the end, looking your best is what you want to do." - Re-emphasizing the synergy between lifestyle and surgery to achieve goals.

  5. "Like legitimately 25% of the population is in groups four or five either getting not so great results or barely at all results or almost no results in visible muscle gain. That is sobering." - This is a stark reminder that genetic factors play a significant role in muscle growth, and not everyone will see dramatic results despite their efforts.

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, broken down into bullet points:

I. Introduction

  • Dr. Mike from RP Strength discusses three common fitness industry claims that are often wrong, misphrased, or misunderstood.
  • He acknowledges the positive impact of the fitness industry but highlights its imperfections.
  • The goal is to clean up these misconceptions to help people get the most out of the fitness sphere.

II. Myth #1: Lifestyle vs. Drugs - A False Dichotomy

  • The Misconception: Lifestyle changes (eating well, sleeping, exercising) are good, while using drugs (weight loss, blood pressure medication) is bad. The idea is to pursue lifestyle changes to avoid or come off of drugs.
  • The Argument: This is a false dichotomy. The goal should be maximum fitness with minimized financial and health trade-offs.
  • Why It's False:
    • Additive Effects: Drugs and lifestyle changes often have additive benefits (e.g., fitness reduces blood pressure, and blood pressure medication further reduces it).
    • Synergistic Effects: Modern weight loss drugs (e.g., Tides) work synergistically with healthy eating. The drugs are more effective, and eating well reduces side effects. They can also change your perception/desire for junk food.
    • Avoiding Drugs Can Be Harmful: Refusing necessary medication (e.g., for high blood pressure) while relying solely on lifestyle changes can be dangerous. The body continues to suffer damage during the prolonged time it takes for lifestyle changes to take effect.
    • Idiopathic Hypertension: Fitness may not solve blood pressure issues in people with "essential hypertension." Drugs are necessary.
    • Example of the opposite problem: People taking blood pressure medication without exercising are also not optimizing their health. Exercise and fitness offer additional benefits, so it's not an either-or situation.
  • Conclusion: Any combination of drugs and lifestyle that achieves maximum fitness is the best option. Don't automatically avoid drugs on principle.

III. Myth #2: Losing Weight = Automatically a Tight, Slim Body

  • The Misconception: Losing a significant amount of weight will result in a tight, toned body with tightened skin and visible abs.
  • The Reality: After losing 20-30+ lbs, the ability of skin to retract and tighten has limitations. Significant weight loss (50+ lbs) often results in loose skin.
  • Why This is Important: Setting false expectations for hardworking people who are losing a lot of weight is harmful.
  • Solutions:
    • Skin Removal Surgery: Cuts out excess skin and tightens the remaining skin. It's a major procedure.
    • BodyTite Procedure: Minimally invasive. Uses liposuction and heat to shrink skin by up to 40%. Smaller incision, faster recovery, lower cost.
  • Lifestyle vs. Surgery: Diet and exercise are not antagonistic to surgery, but synergistic. Lifestyle is a great start to get you 80%-90% of the way and surgery can then take you that extra 10-20%.
  • Hard Work and Surgery: Paying for surgery involves hard work. People earn the money from their jobs to put towards surgery.
  • Conclusion: Surgery (minimally invasive) can be complementary to diet and exercise to achieve the desired aesthetic.

IV. Myth #3: Anyone Can Gain Loads of Muscle With Hard Work

  • The Misconception: Anyone can significantly upgrade their physique by working hard and building substantial muscle.
  • The Reality: Genetics play a crucial role in muscle-building potential.
  • Muscle Growth Categories (Based on 2-3 Years of Consistent Training, Diet, and Calorie Intake):
    • Elite Responders: Gain 20+ pounds of muscle (e.g., Jay Cutler).
    • Good Responders: Gain 10-20 pounds of muscle.
    • Average Responders: Gain 5-15 pounds of muscle. (Most people fall in this group.)
    • Below Average Responders: Gain 5-10 pounds of muscle (closer to 5).
    • Lowest Responders: Gain between 5 pounds and no muscle at all.
  • Impact: About 25% of the population will have the two lowest response groups. It is sobering to note how many people may experience lackluster results.
  • Important Note: Lifting is still beneficial for everyone, regardless of muscle growth potential (cardiovascular health, strength, injury resilience).
  • Recommended Approach:
    • Avoid telling everyone they're guaranteed to be elite or really good. Instead, work hard for 6 months to see where you fall.
    • Set goals but not fixed expectations. If results are underwhelming, troubleshoot from there.
  • Don't Compare: Compare yourself only to previous versions of yourself. Keep goals short and moderate term, not pie in the sky long term.

V. Conclusion

  • Focus on doing your best in your fitness journey.
  • The RP Strength and Diet Coach apps can be tools to help you be more effective.
  • Whatever results you get (amazing, pretty good, or pretty decent), it's going to be amazing for you.
  • The rest is for your genetics to decide.