Hi, I’m Doctor Sam Robbins.
At the age of 6, when I first moved here to
America from Italy – I saw my first muscle
magazine and I was mesmerized by the idea
of getting big, strong, muscular and lean.
Sadly, I have some crappy genetics and gaining
muscle and losing fat has always been an uphill
battle for me.
But I’ve never given up and in the process,
I’ve learned everything there is to gaining
muscle and losing fat, naturally.
This also probably explains why I became an
anti-aging, endocrinology doctor – which is
the study of hormones.
And I’ve coached professional and Olympic
athletes, including lots of bodybuilders.
And during the past 3+ decades, I’ve made
a million mistakes.
I’ve done everything wrong because I read
all the stupid advices in the muscle magazines
or from guys who had get genetics and were
taking tons of drugs.
Basically, it was bullshit!
Lies!
So today, I’m here to pass on all of my
wisdom, so you can learn from my mistakes.
I’ve simplified the entire process of gaining
muscle to 4 simple and clinically proven “ingredients”.
No matter what you read or do, these ingredients
will produce 90% of all your muscle.
You’ll get the most “bank for your time”,
so please pay attention and save yourself
the hassle in the future.
By the way, what I’ll reveal today works
for EVERYONE, every single time — young
and old.
It works for guys who have crappy genetics
and it’ll work even better for guys who
have “good” genetics.
However, I’m going to keep today’s video
very short and just give you the main bullet
points.
Enough for you to absorb the information,
take action today and start getting results.
IF you want more information on anything specific,
leave your comments and questions below and
I promise I’ll address them in future videos
with more details.
And, before I continue – make sure you are
subscribed to my channel, so you don’t miss
out on this and similar topics, including
updates.
4 Primary Ingredients For Building Muscle
Ingredient #1 – HORMONES
Before anything can be said and done, you
must have the right hormones for building
muscle.
They need to be optimized.
We all have different genetics and please
don’t compare yourself to someone else who
might have great genetics and then think there’s
something wrong with you.
Just as someone who is a genius and has a
high IQ, some people are just born with lots
of muscle cells and the perfect hormones for
building muscle and losing fat.
If you don’t optimize your hormones, anything
else you do will NOT work and it’ll be a
waste of effort, time and money.
In fact, the right hormonal environment will
make you grow muscle without doing anything
– no exercise, diets or supplements.
And, this is exactly what happens when you
hit puberty and all of a sudden you start
getting muscular, leaner, more aggressive,
hornier, etc.
It’s ALL about the hormones.
And this is why a women can do the same exercise,
diet and so forth as a man, and they will
NEVER get anywhere near the muscle size — they
don’t have the right hormones.
Anyway, I’ll expand on this topic in a about
a minute, so don’t go anywhere.
But let’s move on to the second most important
ingredient and that’s EXERCISE.
Ingredient #2 – EXERCISE
In order for muscle to grow, it FIRST needs
to be “stimulated” and that requires exercise.
The correct form of exercise ALSO produces
important hormones and growth factors, that
will build muscle.
And in order to do this, you need to lift
weights.
Now, this can be with dumbbells, barbells,
cables, machines or your own bodyweight.
It doesn’t matter.
● You should exercise 3-4x weekly, no more.
● Keep your workouts to about 45 minutes
or less.
● Work quickly, with about 60-90 seconds
rest between sets.
● Squeeze the muscle, don’t just lift
it.
FEEL it.
Contract it.
Be strict.
Go for a good pump.
● You should do about 6-15 repetitions for
your upper body and 10-20 reps for lower body.
● Go close to failure on your sets.
Maybe 1 rep short.
● Do about 6-10 total sets per muscle.
● Mix things up and try various different
exercises and reps – see what works for YOUR
body.
● Be patient.
Everything I’ve stated has to do with optimizing
your anabolic hormones (testosterone, growth
peptides, etc.) and minimizing your catabolic
hormones (cortisol, adrenal hormones, etc.)
Okay, now that you’ve stimulated the muscle,
have produced the right hormones, it’s time
to FEED your muscles.
Ingredient #2 – DIET
If you don’t feed your muscles, the workouts
will cause you to LOSE muscle.
In fact, this is what happened to me when
I first started.
I thought I’d lift weights to make my muscles
grow and then eat less food to lose fat.
But all I did was get smaller and weaker.
I was like anorexic.
However, you don’t need that much extra
food.
Increase your calories by about 250-500 daily
and see how you look and feel after a month.
If you’re not getting fat, then good.
If you are, lower the calories a little.
This has to do with YOUR body, so listen to
it, pay attention.
As far as WHAT to eat.
Okay… this is where all the confusion comes.
Most people eat way too much protein.
The people tell you to eat more and more protein,
are SELLING you protein supplements … or,
they’re idiots.
Listen – the time you’re growing the FASTEST
in life is when you’re a baby – right?
And mother’s milk is only 5% protein.
One cup has only 2.5 grams of protein – the
rest is fat and carbs.
With that said, the MOST you’ll ever need
is 1 gram of protein per pound of bodyweight.
So if you weigh 150 lbs, you need 150 grams.
NOTHING MORE, got it!
Hell, this even includes guys who are taking
a ton of steroids.
You protein should come from grass fed bison,
salmon, whole eggs, whey isolate and collagen
protein.
These are my favorites.
Whatever you do, NO processed meats.
Next, you need fats.
Most people don’t eat enough good fats and/or
are eating too much of the bad fats.
Your diet should be about 25% fat, from healthy
sources such as coconut, olive, macadamia
nut oils… raw nuts and seeds (no peanuts
and or cashews) … and avocados are good
too.
Finally, you need carbohydrates.
Stay away from processed carbs and simple
sugars.
Eat vegetables, white rice (NOT brown), yams,
sweet potatoes, small amounts of fruits, legumes
and other whole grains.
Simple, easy and effective.
Ingredient #4 – REST
Now that you’ve stimulate and fed the muscle,
you need to REST it.
Just like a baby, you need your rest to grow.
As far as sleep, get as much as you need.
Some need 6 hours and some need 9.
Go to bed before midnight and wake up naturally.
Also, this means that you don’t go and play
sports every day, party all night and burn
out your resources — which is needed to build
muscle.
Again, rest improves your anabolic hormones
(testosterone, growth peptides etc.) and minimizes
your catabolic hormones (cortisol, adrenal
hormones, etc.)
And we come back full circle again to your
hormones.
There are lots of hormones in the body — but
the main one that controls muscle size is
Testosterone.
NO, it’s not GH, MFG, IGF, etc., etc.
Yes, there are growth factors such as Myostatin
inhibitors, but that’s not something you
can control – it’s a “genetic” thing,
so let’s not talk about it.
Testosterone is the hormones that turns a
“boy” into a MAN!
It’s the main hormone that differs in quantity
for men and women.
Thus, why women can NEVER get as big as men
— UNLESS they take lots of steroids, which
are derived from testosterone.
Some guys produce more testosterone than others.
And ALL guys produce LESS testosterone as
they hit their mid 20’s.
Sadly, not only do we start to produce LESS
testosterone, we also produce MORE of the
negative hormones such as estrogen, cortisol,
etc.
Anyway, I’m going to end this video here
because it’s gotten way too long as it is.
However, IF you want more information on increasing
your testosterone naturally, I’ve got two
important links below this video, in the description
area… that I want you to go to right now.
One will be a video give more details about
hormones, how they work and so forth.
The second will be to a natural formula that
I use myself, as well as my clients … on
how they can double or even triple their testosterone
levels in just 30 days, naturally and safely!
Well, that’s it for today.
I hope this video gave your more clarity.
If you found it helpful, please give it a
“thumbs up” and “share the health”
with others, so they can benefit as well.
Don’t forget to visit the links below, in
the description area on how to naturally and
quickly, increase your testosterone levels
– to build more muscle, decrease belly fat
and increase your sex drive
Thanks for listening and have a happy and
healthy day!

💪Doctor Reveals The Only 4 Ways To Build Muscle by Dr Sam Robbins

100 thoughts on “💪Doctor Reveals The Only 4 Ways To Build Muscle by Dr Sam Robbins

  • March 2, 2018 at 1:15 pm
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    Hi Dr. Sam, I am on my second week of alphaviral and it works great. However, taking 4 in the morning gives me the jitters for hours. Is this normal? Thanks.

    Reply
  • May 3, 2019 at 6:24 pm
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    Why not brown rice?

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  • May 10, 2019 at 4:49 pm
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    Does this work for women too?

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  • May 15, 2019 at 2:21 am
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    Your the best doc
    I love your vidoes

    Reply
  • May 16, 2019 at 12:17 pm
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    Dr. You said a lot about exercise in point 2 but could you please specify, how many times a week should a muscle group be exercised.. thank you

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  • May 17, 2019 at 10:03 pm
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    I am a walking skeleton and that going to change

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  • May 22, 2019 at 8:42 pm
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    👍🏻👍🏻👍🏻👍🏻✅✅✅✅✅🍀🍀

    😇😇😇😇😇 thank you for the best information ℹ️

    Reply
  • May 30, 2019 at 2:15 am
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    Great video. I am curious as to the White Rice instead of brown/wild rice, as this goes against everything I recall reading. I know this video is over a year old now, so a response may not be likely, but I'll google more on the subject after I get my chicken breast off the grill. Cheers, thanks for an informative video.

    Reply
  • June 2, 2019 at 7:20 pm
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    Why no peanuts or cashews?

    Reply
  • June 3, 2019 at 9:52 am
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    BIG Thumbs Up for saying the truth! I have been working out for more than 15 years, and you can just see everywhere those BIG lies. In muscle magazines, from guys taking tons of pills, injections, growth hormones, steroids etc. You have to eat lot of proteins, whey proteins powders 2,5grams of proteins per kg of mass and blah, blah.. Such a Crap, but here you just say simple truth that muscles are growing primarily from Hormones! If you do not have hormone TEST you just suck. Nothing will help you, no protein powder, no ideal diet, or dietary supplement, nothing! Thanks

    Reply
  • June 4, 2019 at 8:07 am
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    Why do you recommend not eating brown rice?

    Reply
  • June 4, 2019 at 9:24 am
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    Why not brown rice?

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  • June 4, 2019 at 5:06 pm
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    Can you kindly tell why not brown rice..!

    Reply
  • June 6, 2019 at 6:28 am
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    Dude your awesome. Thank you for sharing your knowledge

    Reply
  • June 9, 2019 at 2:09 pm
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    This is the first time Ive heard to eat white rice instead of brown rice. Will you elaborate?

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  • June 9, 2019 at 6:16 pm
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    This sounds authentic, even the advice is very detailed thank you Dr.

    Reply
  • June 12, 2019 at 5:47 pm
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    Dr. Is this work for 14 year old boy

    Reply
  • June 13, 2019 at 1:20 pm
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    What's wrong with brown rice

    Reply
  • June 19, 2019 at 6:46 am
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    When u say i can lift my own body weight other than dumbells what do u mean

    Reply
  • June 22, 2019 at 8:41 pm
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    I lost my body muscle and I feel like I'm very older than what I Am. I can see the difference of a young guy and an Uncle. My body looks like Empty and loose. I lost a lot of testosterone in 3/4 years. How can I get my body muscle and Proper body Structure??

    Reply
  • June 24, 2019 at 2:36 am
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    My testosterone levels goes up whenever i hear his voice ♥️

    Reply
  • June 27, 2019 at 8:29 am
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    4:18 OMG Thanos come back here

    Reply
  • June 29, 2019 at 12:57 pm
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    Sir, why not brown rice ?

    Reply
  • July 10, 2019 at 4:21 pm
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    How can i gain weight

    Reply
  • July 18, 2019 at 8:22 pm
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    Am happy he said no brown rice 😂i hate brown rice😆

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  • July 19, 2019 at 11:54 am
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    Thank u

    Reply
  • July 25, 2019 at 6:42 pm
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    Why not brown rice??

    Reply
  • July 27, 2019 at 1:19 pm
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    You said that you have to increase calories with 250 daily.
    Does this mean if i normally ate 2000, next day day it should be 2250, next day 2500?

    Reply
  • August 6, 2019 at 4:48 am
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    Wow… Gooood information..

    Reply
  • August 6, 2019 at 10:50 pm
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    Finally I’m convinced and can be free from keto all my questions have been answered thankyou!!!

    Reply
  • August 7, 2019 at 8:03 am
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    Amazing. Short and sweet. Great advice

    Reply
  • August 8, 2019 at 4:12 am
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    The best fitness video on the internet

    Reply
  • August 8, 2019 at 2:48 pm
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    Thank you so much dr but can you do a video for the younger side because I'm 14 and want muscle

    Reply
  • August 9, 2019 at 11:29 pm
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    I appreciate you doctor

    Reply
  • August 10, 2019 at 2:00 am
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    So is this video not for women??

    Reply
  • August 11, 2019 at 3:47 am
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    Got it, no peanuts or cashews. not sure why

    Reply
  • August 12, 2019 at 12:40 am
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    I like this Doktor

    Reply
  • August 12, 2019 at 7:42 am
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    Why not brown rice and yes to white?

    Reply
  • August 12, 2019 at 11:10 am
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    Can you explain why you banned the brown rice?

    Reply
  • August 14, 2019 at 11:59 am
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    Why white rice in preference to brown?

    Reply
  • August 14, 2019 at 8:19 pm
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    I do 200 pushups a day. It helps

    Reply
  • August 14, 2019 at 9:24 pm
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    Why no brown rice ?

    Reply
  • August 15, 2019 at 10:28 pm
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    Grazie tante amico!

    Reply
  • August 16, 2019 at 2:08 am
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    Basically just go to the gym…

    Reply
  • August 16, 2019 at 7:25 pm
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    My trainer said the same things with yours now i'm satisfied thanks Doc

    Reply
  • August 17, 2019 at 12:00 pm
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    Finally a Detailed explanation..

    Reply
  • August 17, 2019 at 3:42 pm
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    Yeet this video is very very good thanks

    Reply
  • August 19, 2019 at 8:19 pm
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    The workout will cause to loose muscle if you don't eat right?!?!?

    Reply
  • August 20, 2019 at 4:51 pm
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    Like you said doc , REST is very important , that's why I rest 7 days a week ..

    Reply
  • August 21, 2019 at 3:09 am
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    Good video.kee pit coming

    Reply
  • August 21, 2019 at 10:23 am
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    the body needs more rest time in between sets 90 seconds will never be enough, especially when dealing with heavyweights. A rest time of 3-5 minutes will be appropriate as you will be able to perform more high-quality reps; although you won't feel the same satisfaction as pushing your reps and sweating more it will produce more overall muscular growth

    Reply
  • August 21, 2019 at 2:01 pm
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    i think im in love with you

    Reply
  • August 21, 2019 at 2:09 pm
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    you are awsom man

    Reply
  • August 21, 2019 at 4:47 pm
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    Is masturbate bad for health?

    Reply
  • August 22, 2019 at 3:17 am
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    Wait why white rice and not brown

    Reply
  • August 22, 2019 at 8:48 am
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    Missed the main ingredient Vitamin "She" on weekend nights. 😉 If you know what i mean. 😉 :*

    Reply
  • August 22, 2019 at 11:37 pm
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    Why white rice and not brown rice?

    Reply
  • August 22, 2019 at 11:49 pm
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    Yes lift weights exercise eat well and jog and run stairs .

    Reply
  • September 4, 2019 at 6:47 am
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    Why no peanuts or cashews?

    Reply
  • September 4, 2019 at 10:48 pm
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    whats wrong with brown rice?

    Reply
  • September 4, 2019 at 11:56 pm
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    Rest is very important

    Reply
  • September 5, 2019 at 8:06 am
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    Great video thank you. Why white rice and not brown please?

    Reply
  • September 5, 2019 at 3:41 pm
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    I watch his videos because of comments 😂😂😂

    Reply
  • September 5, 2019 at 4:38 pm
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    It is very helpful for me ❤

    Reply
  • September 7, 2019 at 6:27 am
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    huge respects from Nepal🇳🇵🇳🇵

    Reply
  • September 8, 2019 at 8:22 am
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    Not brown rice? Why?

    Reply
  • September 9, 2019 at 3:49 am
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    nice video.

    Reply
  • September 9, 2019 at 3:27 pm
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    Why no peanuts ?

    Reply
  • September 9, 2019 at 7:51 pm
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    Dr sam it means alphaviral does all things you tolked about?

    Reply
  • September 9, 2019 at 11:24 pm
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    Very helpful. This made me understand a different path than what I used to think before. Hope it works well.

    Reply
  • September 10, 2019 at 2:08 am
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    My workouts last 2 hours 😓

    Reply
  • September 10, 2019 at 4:28 am
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    John wick : thanks doc!

    Reply
  • September 10, 2019 at 12:45 pm
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    I trust this, because it is not 10 minute video LOL

    Reply
  • September 11, 2019 at 8:10 am
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    Thanks . Will watch your videos at work 😏

    Reply
  • September 11, 2019 at 12:05 pm
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    why cant we workout more than 45 minutes if we had energy??If we workout more the more we gain muscle right???

    Reply
  • September 12, 2019 at 6:06 pm
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    #Teacher: My students do you read at home?
    #Students: Yes teacher we read at home every day.
    #Teacher: What book do you read at home every day my students?
    #Students: YouTube Comments written by anti socials
    #Teacher: PTA meeting on FRIDAY.
    #Students: But sir we want to build muscles 😭😭😭

    Reply
  • September 12, 2019 at 8:19 pm
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    What about green salads? Tuna fish? Beef? Bison and Salmon are 1) pricy and 2) not always available.

    Reply
  • September 13, 2019 at 11:39 pm
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    Thanks helped me a lot to get swole

    Reply
  • September 14, 2019 at 2:27 pm
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    How do i lose thigh fat

    Reply
  • September 14, 2019 at 4:35 pm
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    Alright alright alright.. How to balanced hormone level, specially testosterone apart doing exercises?

    Reply
  • September 14, 2019 at 9:35 pm
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    Why peanuts are bad ?

    Reply
  • September 15, 2019 at 9:01 am
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    Its so true. I took hormone optimising tabs and muscle started to grow

    Reply
  • September 15, 2019 at 10:01 pm
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    Thank you Dr Sam, you remind me of Tony Robbins for some reason

    Reply
  • September 16, 2019 at 2:12 am
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    Dr am what you said is true

    Reply
  • September 16, 2019 at 8:37 am
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    That's good old fashioned advice and it always works.

    Reply
  • September 16, 2019 at 6:25 pm
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    Great video thank you doctor very useful 👌💪🙏

    Reply
  • September 16, 2019 at 10:27 pm
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    Good insight on the topic

    Reply
  • September 17, 2019 at 7:32 pm
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    Hi.Dr.Sam my question why cashews it out of list

    Reply
  • September 18, 2019 at 3:07 pm
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    1 gram of protein per 1 pound of body weight? so 280 grams of protein per day. I'll try that and see how I improve in 1 month

    Reply
  • September 18, 2019 at 5:36 pm
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    So whats wrong with peanuts?

    Reply
  • September 20, 2019 at 11:07 pm
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    how do you optimize hormones?

    Reply
  • September 21, 2019 at 8:55 am
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    Hi Doc. I love cashews, so why no cashews, Doc? Thanks. Very informative video.

    Reply
  • September 29, 2019 at 7:38 pm
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    You explained it extremely well, thank you very much

    Reply
  • September 30, 2019 at 3:22 am
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    May I know why you do not recommend cashews for raw nuts doctor? I usually take raw cashew nut milk every morning.. does it have a bad effect whatsoever?

    Reply
  • October 2, 2019 at 3:30 am
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    Sir i subscribed ur channel and How to grow facial hair give any of idea

    Reply
  • October 3, 2019 at 7:50 am
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    You said white rice not brown rice? Can you tell me why please!!

    Reply
  • October 4, 2019 at 8:30 am
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    @Dr Sam Robbins, why not brown rice ? Is it not good ? I'm so confused… I'm glad if you reply me .. thanks..

    Reply
  • October 8, 2019 at 2:40 am
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    Thanks u so much

    Reply
  • October 12, 2019 at 2:23 am
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    Hi Dr. Sam, your informations are 100% correct, but try to reduce unnecessary talkings

    Reply
  • October 12, 2019 at 3:28 pm
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    Actually this video of yours helped me a lot.. THANKS sir.
    Actually i was also same as u. Before i used to do weights at home with less intake of food. And i looked buffed at the only time i did exercises. Later i look like the way i was before.
    I hope this will help me get buffed >> Thanks Once again <<

    Reply

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