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Are you following bodybuilding rules that could be holding back your muscle growth? After more than 40 years in bodybuilding, I have seen the same training and nutrition myths repeated again and again. In this video, I challenge 10 of the biggest claims about building muscle — from lifting heavier weights and training to failure to high-volume training, workout frequency, carbohydrates, protein timing and muscle growth after 40. Whether you are a natural bodybuilder, an experienced lifter or someone returning to training later in life, this video will help you question rigid bodybuilding rules and understand how to build a programme around your own needs. Want to go deeper? 👉 My bodybuilding & nutrition e-books: https://www.nashfittraining.com/category/all-products 👉 Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course 👉 Online Coaching: https://www.nashfittraining.com/category/all-products #Bodybuilding #MuscleGrowth #NaturalBodybuilding #BodybuildingMyths #BuildMuscle

Are 8–12 reps really the best for muscle growth? Or could you be limiting your results by following the same repetition range for every muscle group? In this video, Dr. Nash Jocic, former bodybuilding champion with over 40 years of training and coaching experience, explains what science and practical bodybuilding experience reveal about repetition ranges, time under tension, muscle-fibre recruitment and maximum muscle hypertrophy. Discover why the number of repetitions alone does not determine muscle growth, why controlled execution matters, and why different muscle groups may benefit from different training approaches. In this video/podcast, you will learn: • What scientific research reveals about low, moderate and high repetition ranges. • Why 8–12 controlled repetitions are different from 8–12 fast repetitions. • How time under tension, mechanical tension and muscular effort work together. • Why I recommend 12–20 repetitions for quadriceps and 8–12 for most upper-body exercises. • How Type I and Type II muscle fibres are recruited and whether both can grow. • What we can learn from professional bodybuilders and my decades of coaching experience. • How to select the most effective repetition range for your own training. Stop blindly following repetition numbers. Understand the principles behind effective muscle growth. Want to go deeper? 👉 Online Coaching: https://www.nashfittraining.com/category/all-products 👉 My bodybuilding & nutrition e-books: https://www.nashfittraining.com/category/all-products 👉 Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course #NaturalBodybuilding #MuscleGrowth #DrNashJocic

Mechanical tension is considered one of the most important drivers of muscle growth — but most bodybuilders misunderstand what it actually means. Does lifting heavier automatically create more mechanical tension? Do you need low reps and maximal weights to build the most muscle? Or can controlled repetitions, higher training volume and better biomechanics create a superior hypertrophic stimulus? In this video, I explain the difference between simply moving more weight and actually loading the muscle you are trying to grow. Drawing on more than 40 years of bodybuilding, 46 competitions, 17 wins, coaching experience and scientific research, I cover: • What mechanical tension really is • Why heavier weight doesn't automatically mean more muscle • Mechanical tension vs external load • How biomechanics and leverages change muscular tension • Why I favour controlled repetitions • Why I generally use 8–12 reps for upper body and 12–20 for legs • Training to failure vs leaving 1–2 reps in reserve • Why training volume still matters • The importance of the eccentric and lengthened position • The role of the pump and metabolic stress • What progressive overload really means • How nutrition and recovery support hypertrophy The goal of bodybuilding isn't simply to move the greatest possible weight. The goal is to make the target muscle work hard enough, often enough, and progressively enough to force adaptation. If you're getting stronger but your physique has stopped changing, this video may change the way you think about training. Subscribe for evidence-based bodybuilding, nutrition and training advice backed by more than four decades of practical experience. 👉 My bodybuilding & nutrition e-books: https://www.nashfittraining.com/category/all-products 👉 Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course 👉 Online Coaching: https://www.nashfittraining.com/category/all-products #MechanicalTension #MuscleGrowth #Hypertrophy #Bodybuilding #HighVolumeTraining

Natural bodybuilders are often told to train every muscle 2–3 times per week, take every set to failure, keep adding weight, eat huge amounts of carbs and bulk to build more muscle. I disagree with much of this. After more than 40 years of bodybuilding, 46 competitions, 17 wins and decades of coaching, I’ve learned that building muscle naturally is not about doing MORE. It’s about creating the greatest productive muscle stimulus you can actually recover from. In this video, I break down 10 common mistakes that can hold natural bodybuilders back: • Training every muscle 2–3 times per week • Going to failure on every set • Not doing enough quality sets and quality reps • Lifting too heavy • Chasing strength instead of muscle growth • Misunderstanding progressive overload • Not eating enough protein • Eating more carbohydrates than you need • Relying too heavily on supplements • Bulking unnecessarily to build muscle Natural bodybuilding requires patience, intelligent training, proper nutrition and recovery. More is not always better. Train the muscle — not your ego. Subscribe for evidence-informed bodybuilding advice combined with more than four decades of practical experience. 👉 Subscribe to my website for practical bodybuilding and nutrition advice based on more than 40 years of experience. 👉 90-Day Body Transformation Challenge: https://www.nashfittraining.com/product-page/the-90-day-body-transformation-challenge 👉 My bodybuilding & nutrition e-books: https://www.nashfittraining.com/category/all-products 👉 Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course #NaturalBodybuilding #BuildMuscle #Bodybuilding #MuscleGrowth #Hypertrophy

In this exclusive members-only video, I explain why natural bodybuilders not only can train with 20–30 sets per muscle group, but why I believe they should — if they build up to it gradually. I share real examples from my son Milos and several of my natural clients who’ve achieved their best-ever results with higher training volume. You’ll learn: How to progress safely to 20–30 sets without burning out. The recovery strategies that make it possible for naturals Why high volume isn’t just for enhanced athletes If you’re serious about pushing your training limits and building more muscle as a natural, this video will show you exactly how to get there. 💪 Want to learn more and go deeper? Download Dr. Nash Jocic’s full training and nutrition eBooks, benefit from personalised training and nutrition programs, telephone consultation, online coaching and one to one training in person with Dr. Nash Jocic: experience built from over 40 years of experience helping clients achieve real results: 👉 https://www.nashfittraining.com/category/all-products

Most people think progressive overload simply means adding more weight to the bar. In reality, true progressive overload is about making your muscles work harder over time through better exercise technique, a controlled eccentric phase, full range of motion, greater time under tension, and improved mind-muscle connection—not just lifting heavier weights. In this video, I'll explain what progressive overload really is, why so many lifters get it wrong, and how to apply it correctly to maximise muscle growth while reducing the risk of injury. If your goal is to build the best physique possible, this is a principle you need to understand. 💪 Want to go deeper? 👉My Training & Nutrition eBooks: https://www.nashfittraining.com/category/all-products 👉The Complete Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course #ProgressiveOverload #MuscleGrowth #Bodybuilding #BuildMuscle #NaturalBodybuilding

Creatine is one of the most researched supplements in the world — yet it’s still widely misunderstood. Some people believe it’s essential for muscle growth. Others fear it’s harmful. And most don’t even understand what creatine actually does inside the body. In this video, I break down creatine honestly and scientifically, without hype or supplement industry bias. You’ll learn: • What creatine really is (and what it is NOT) • How the ATP–phosphocreatine system actually works • Why creatine only supports short bursts of effort, not entire workouts • The difference between ATP, glycogen, and fat-based energy systems • The real benefits of creatine (not marketing claims) • The truth about kidney health, water retention, and loading phases • How much creatine you already get from real food • Whether natural, drug-free lifters actually need to supplement at all This is a food-first, physiology-based explanation aimed at natural bodybuilders, lifters, and health-focused traineeswho care about long-term performance and metabolic health — not shortcuts. Supplements should supplement a good diet, not replace it. Creatine can help — but only if everything else is already in place. If you train naturally and want clarity instead of confusion, this video is for you. Want to learn more and go deeper? Download Dr. Nash Jocic’s full training and nutrition eBooks, benefit from personalised training and nutrition programs, telephone consultation, online coaching and one to one training in person with Dr. Nash Jocic: experience built from over 40 years of experience helping clients achieve real results: 👉 https://www.nashfittraining.com/category/all-products #Creatine #DoYouNeedCreatine #NaturalBodybuilding #BodybuildingNutrition #MuscleGrowth

For decades we've been told that the conventional deadlift is one of the greatest bodybuilding exercises ever created. I disagree. After more than 40 years of bodybuilding, coaching thousands of people, and competing in 46 bodybuilding competitions, I've come to believe that while the conventional deadlift is one of the best strength exercises ever invented, it is far from the best choice for building muscle. In this video I explain why. We'll discuss: • Why strength and muscle growth are not the same thing • The biggest deadlift myth in bodybuilding • Injury risk versus muscle-building reward • CNS fatigue and recovery • Why many Golden Era champions rarely relied on heavy conventional deadlifts • Better alternatives for building your back, hamstrings, traps and lower back Remember... Muscles don't know what exercise you're doing. They only know the tension you place upon them. Want to go deeper? 👉My Training & Nutrition eBooks: https://www.nashfittraining.com/category/all-products 👉The Complete Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course #Bodybuilding #Deadlift #BuildMuscle #MuscleGrowth #Fitness #StrengthTraining #NaturalBodybuilding #Gym #Over40Fitness #DrNashJocic

Applications for my 90-Day Transformation Challenge are now open! If you're serious about transforming your physique, improving your health and finally achieving lasting results, this is your opportunity. Over the course of 90 days, you'll receive: ✅ A personalised training programme ✅ A personalised nutrition plan ✅ Ongoing coaching and support ✅ Regular progress reviews and programme adjustments ✅ Direct guidance from me Throughout the challenge Previous participants have achieved incredible transformations, and one participant from this challenge will also be featured in an interview on my YouTube channel. Challenge starts: 1st September Applications close: 31st August ⚠️ Only 20 participants will be accepted. If you're ready to commit to your transformation, apply today before all places are taken. 👉 Apply here: https://www.nashfittraining.com/product-page/the-90-day-body-transformation-challenge #90DayChallenge #BodyTransformation #WeightLoss #BuildMuscle #FatLoss #FitnessTransformation

FREE WEBSITE MEMBERSHIP Join over 2,500 people receiving exclusive training articles, weekly fitness tips, recommended resources and early access to new coaching programmes and challenges. 👉 https://www.nashfittraining.com/free-membership Most people spend years searching for the perfect exercise. A new machine. A new variation. A new training method. But after more than 40 years of bodybuilding, 46 competitions, 17 titles, and coaching over 3,500 clients, I've reached a very different conclusion. You don't need more exercises. You need to master the right ones. In this video, I reveal the only six exercises I would choose if my goal were to build the maximum amount of muscle using the fewest possible movements. You'll also learn: • Why these exercises have stood the test of time • The best alternatives if you can't perform them • Why I deliberately left the deadlift off the list • How to build an impressive physique without unnecessary complexity Sometimes, simplicity is the most advanced strategy. Want to go deeper? 👉My Training & Nutrition eBooks: https://www.nashfittraining.com/category/all-products 👉The Complete Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course 🔔 Subscribe for new bodybuilding videos every Wednesday and Saturday. #Bodybuilding #BuildMuscle #NaturalBodybuilding #MuscleGrowth #FitnessOver40

FREE WEBSITE MEMBERSHIP Join over 2,500 people receiving exclusive training articles, weekly fitness tips, recommended resources and early access to new coaching programmes and challenges. 👉 https://www.nashfittraining.com/free-membership What if almost everything we argue about in bodybuilding today is secondary? For more than 100 years, bodybuilding has gone through countless trends, methods, and philosophies. High volume vs low volume. Heavy weights vs light weights. Training to failure vs leaving reps in reserve. Once-per-week training vs twice-per-week training. And yet, despite all these disagreements, certain principles have remained unchanged from the era of Eugen Sandow to Arnold Schwarzenegger, Serge Nubret, Frank Zane, Lee Haney, Ronnie Coleman, and today's best bodybuilders. In this video, I discuss the only bodybuilding principles that have truly stood the test of time: ✔ Progressive overload ✔ Specificity ✔ Recovery ✔ Sufficient training volume ✔ Progressive effort over time ✔ Adequate protein and energy ✔ Consistency ✔ Individual differences ✔ Mind-muscle connection ✔ Patience The methods have changed. The human body has not. If you are a natural bodybuilder or fitness enthusiast looking to build muscle, lose fat, and avoid wasting years following trends, this video may change the way you think about bodybuilding forever. 🏆 Work with Dr. Nash Jocic Courses, coaching, training programs and books: 👉https://www.nashfittraining.com/category/all-products #bodybuilding #naturalbodybuilding #arnoldschwarzenegger #sergenubret #leehaney #musclebuilding

A must-see video for anyone who cares about their metabolic health, cholesterol, and long-term vitality. In this episode, I explain what cholesterol really is — why your body needs it — and how LDL, HDL, and triglycerides actually work. You’ll learn why LDL often rises on a low-carb or high-protein diet, why that’s usually harmless, and how to read your blood tests correctly using the triglyceride-to-HDL ratio and fasting insulin. We’ll also explore: • Why cholesterol doesn’t cause heart disease — inflammation does. • How high glucose and insulin resistance damage arteries. • The truth behind the “good” and “bad” cholesterol myth. • Optimal UK blood marker ranges for real metabolic health. 📘 Watch this before your next blood test — it might completely change how you understand cholesterol and heart health. 💪 Want to learn more and go deeper? Download Dr. Nash Jocic’s full training and nutrition eBooks, benefit from personalised training and nutrition programs, telephone consultation, online coaching and one to one training in person with Dr. Nash Jocic: experience built from over 40 years of experience helping clients achieve real results: 👉 https://www.nashfittraining.com/category/all-products #Cholesterol #MetabolicHealth #DrNashJocic #LDL #LowCarbDiet

For decades, eggs were blamed for raising cholesterol and increasing the risk of heart disease. But is this claim actually true? In this video, I break down the science behind eggs, cholesterol, heart disease, muscle growth, and overall health. You'll learn why eggs became one of the most misunderstood foods in nutrition, why bodybuilders have relied on them for generations, and what modern research tells us about eating eggs today. If you've ever wondered whether eggs are healthy, how many eggs you can eat, or whether egg yolks should be avoided, this video is for you. Want to go deeper? 👉My Training & Nutrition eBooks: https://www.nashfittraining.com/category/all-products 👉The Complete Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course #bodybuilding #nutrition #eggs #cholesterol #musclegrowth

What if the real danger of modern diets isn’t just fat gain… but the slow internal aging of the human body itself? In this video I explain: • what glycation really is • how excess glucose damages arteries • why high-carb diets may accelerate aging • how sugar affects collagen, skin, nerves and the brain • and why chronically elevated blood sugar may be far more dangerous than most people realise. This is not just about calories. This is about what happens to the structure of the body over decades. Want to go deeper? 👉My Training & Nutrition eBooks: https://www.nashfittraining.com/category/all-products 👉The Complete Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course

Most natural bodybuilders never come close to their genetic potential—and it's usually not because they lack effort. In this video, I reveal the three biggest mistakes that keep natural lifters from building the physique they want: - Training each muscle too frequently and never fully recovering - Using excessive intensity instead of productive training volume - Eating too many carbohydrates while failing to prioritize protein After more than 40 years of training, coaching, and competing, I've seen these mistakes repeatedly prevent people from making progress. If you're a natural bodybuilder who wants to build more muscle, stay leaner, recover better, and make consistent long-term gains, this video is for you. Let me know in the comments which mistake you think is the most common in today's bodybuilding world. Want to go deeper? 👉My Training & Nutrition eBooks: https://www.nashfittraining.com/category/all-products 👉The Complete Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course #NaturalBodybuilding #MuscleGrowth #BuildMuscle #Bodybuilding