Robisz 12 powtórzeń? Możliwe, że tylko MARNUJESZ CZAS | Arkadiusz Czerw

How to effectively build muscle mass? How many calories should you eat while bulking, how many sets and reps should you perform, and how hypertrophy actually works? In this episode, I talk with Arkadiusz Czerw about strength training, building muscle mass, and creating an effective training plan. We discuss, among other things: • What is the optimal caloric surplus for building muscle? • How much muscle can you realistically build in a month and a year? • How many sets should you perform per muscle group? • How often should you train each muscle group? • What is muscle failure and how close to it should you train? • Why some sets might be considered "junk volume." • Is it better to do 6, 8, or 12 reps? • How to progress with weight and volume? • Why you shouldn't constantly change your training plan? • How to choose control exercises and measure progress? • The importance of sleep and recovery? • How much training is needed to maintain already-built muscles? • What effect does genetics have on building muscle? • Why doping isn't a magic bullet. While I feel like we've covered the topic comprehensively in one episode for fat loss, there's much more to be said about building muscle and developing training plans. Therefore, consider this material a solid foundation for building muscle. Expect a follow-up part where we'll delve even deeper into the details of training, progression, and training plan programming. Part One of the Interview: *The One Episode About BODY FAT REDUCTION You Must See*    • Jedyny odcinek o REDUKCJI TKANKI TŁUSZCZOW...   |============== *Arkadiusz Czerw is a coach, trainer, and bodybuilding competitor.* He specializes in training programming, muscle building, and physique shaping, combining practical experience with a research-based approach. He is the author of the book "The Art of Creating Training Plans" and has been helping both beginners and advanced athletes achieve better results for years. Instagram:   / czerwarek   Website: https://arkadiuszczerw.pl/ 🎁 I asked the manufacturers for discounts on the supplements and nutritional supplements I use and highly recommend. 👉 Discount code for all products: ALBRECHT 🔥 Heman Power – up to 35% off! 🌙💤 https://hemanpower.com/ I use Sleep Power and Relax Power – better sleep, faster falling asleep, great regeneration. 🔥 BestLab – 15% discount 🌿💊 https://bestlab.com.pl/ I mainly use the BestBiotic probiotic for a healthy gut, VitaMinBest, and Best Vitamin D3 to maintain optimal vitamin D levels. 🔥 Fuego – 10% discount 💪🥛 - PROVEN PROTEIN https://fuegosklep.pl/ I've been buying protein isolate here for years, which works well for me with severe lactose, gluten, and histamine intolerance – I also give it to my child. ✅ My favorite, proven flavor: Coconut Praline 🎯 Enter the code: ALBRECHT when ordering and enjoy discounts. Watch more health videos with Jakub Mauricz:    • Temat: Zdrowie   ▬▬▬▬▬▬▬▬▬▬▬ 📖 My books: "Do One Thing Well and Tell Everyone About It" https://www.pawelalbrecht.com/ksiazka "Before You Take Out a Mortgage" https://www.kredytmentor.pl/ksiazka 📲 You can find me here: Instagram:   / albrecht.pawel   Facebook:   / inwestowanie.blog   🌐 My projects: 🎙 Want to record your own podcast? https://podcastwarszawa.pl/ 🏠 Want to get a mortgage? https://www.kredytmentor.pl/ 🏘 Want to work in real estate? https://pawelalbrecht.com/akademiasou... 📚 Get the list of the TOP 30 self-development books: https://online.pawelalbrecht.com/l/top30 Contact: ✉️ biuro@pawelalbrecht.com