Dear Mr. Moose, I am an armerestler and am fascinated to hear what your take is on our sport. We are much more tendon based and those have to recover differently. As well, the muscle groups cross over so frequently its hard to isolate completely. Plus we do table time that isn't calculable. Edit: Oh and because our end goal isn't moving weight from point a to point b I'd assume muscular endurance is much more of a factor. I'd love to see you do a video with Devon Larratt since you're both Canadian and you can explain things he won't understand.
I've been saying this for awhile now, but I think Mitch's fellow competitors, above all, should be watching and gathering info from his videos. The man is genius with this type of stuff and these are among the reasons why he wins constantly; because he knows how to train and recover 100% properly and understands the basic science behind it and then some. He also fully understands the great importance of some aerobic fitness for strongmen, and these reasons highly contribute to his great success in the sport. He's by far the man to beat, obviously, and No ones gonna beat him without ripping out some pages from his playbook, and he's inviting everyone to do so; as all this info and knowledge he is sharing is all public and easily accessible. There isn't any shame if other athletes were to do so; as it's pretty paramount in my eyes if anybody wants to dethrone him; let alone give him a challenge. Take note, fellow strongman competitors. Listen to and take a few notes from what this man preaches, and you'll almost be guaranteed to see positive change.
Honestly, Mitch (and most fitness influencers actually worth more than a grain of salt) has a lot of information on this channel that's useful to keep in mind regardless of what one's particular fitness goals are. That's kinda how science works, and like you mentioned, its why he's so successful. Science just is what it is, whether you like it or not, but it's up to the individual to ascertain whether they should listen to science or not.
Mitchell hooper is one hell of a guy. Humble despite being on the way to the greatest strong man ever. He is really trying to provide knowledgeable and helpful advice. You can tell his heart is in the right place with everything he posts!
This is very valuable information for new lifters (or any lifter, really). I'll be using this as a guide for my own journey, so thank you for the educational content and effort.
At some point, there has to be a connection between muscle size and strength. I understand the nervous system concepts; but there’s a limit to how strong a body can be … and it’s not just the nervous system? I guess that’s more of a question !
HELL YEA! Devon is such a curious case. I guess we will never really know if he has genuinely found his maximum arm wrestling potential by his bizarre way of training, or whether he could’ve benefited from a more holistic strongman approach for some of the time.
Im trying to do a program but its hard when you train for strenght, Martial arts and armwrestling.should i make a day for carrys ? Maybe same day with core,abs , obliques i think it would be good with suitcase carry and after these maybe grip training 🤔.and would it be good 4 day strenght 2 day explosiveness and other 1 mobility stretching and sprints maybe🤔. Any idea for general ?
I think it is important to emphasize that these experience levels are measured on someone who: 1. Has strength training as the number one priority and gives 100% 2. Actually eats enough (huge amounts) 3. Has decent genetics for strength 4. (Maybe gear to accelerate the process) 99% of people who have been training for two years are nowhere near their genetic potential where they would have to restrict themselves to three training sessions a week to protect their nervous system. 90% are never gonna get there in their lifetime. In fact I'm probably never gonna get there myself as I'm not planning to get much heavier just for daily practicality (100kg right now) and have other priorities in life. Mitch made an excellent video and he is the absolute expert on this, I just wanted to make sure it gets to the right people!
Maybe gear? You dont get there without gear, friend. I don't know if Mitch is open about that, but it's important that everyone is aware that you have to be on excessive amounts of gear to become one of the strongest men in the world. I think everyone should be free to make that decision (as long as they're of a certain minimum age), by the way. It's not like I look down on it or think it's "cheating", it's simply a necessity for this sport among others.
I think if you do hard training, frequency can be your enemy. Personally I can't deadlift with high frequency. I only can deadlift twice a week. And I train full body when I train. So therefore I train twice a week and I am making good gains. Pretty brutal sessions. 99% of people only need to train at most 3 times a week. This is just personal experience, if I train more I get weaker.
@@lamp6017 Considering some natural powerlifters are within less than 10% of enhanced lifters, I'd say there are surely some naturals who max out their system far enough to have these frequency limitations. Of course those are only the top 1% of lifters.
Absolutely, there are. I was only saying that gear is pretty much necessary to compete at the very top, since the commentor seemed to think that it might not be. These training frequencies still absolutely can apply to natural lifters, for sure. @@dabj9546
He didn't say 3 training sessions a week. He said 3 times per movement a week. Like ohp, you could ohp 3 times, but if you deadlift 3 times a week you won't be successful on a long run. Your back is going to scream and you will probably get injured. If we are talking about 3 training sessions a week, then we have to do the important stuff and we might not do the small things, which are still very important. I usually have 4 sessions a week, but lately, I could only go for 3, because I'm focusing on getting my powerlifting up (bench, deadlift and squat), so I might not do the small things for the moment. I say I could only go for 3, because my lower back is giving me a hard time for now and I need more time to rest. Tbh, people usually have other prioritizes and maximizing things like, more bench, because it's ready or more arm/shoulder days.. I never did that and I will probably not do it, because it's too risky imo and if you are not careful, you might be sore and the next time you do a deadlift, your sore muscles won't help you and you risk injuries. As a natural lifter, I improved a lot in the last years and I only train 3-4 times a week. I prioritize resting a lot, cuz work and life is giving me enough stress and I don't want to risk anything, especially since I'm still young in my 20s. I have friends who tried going too hard for powerlifting style in their 20s and now they stopped it completely and they are now focused on bodybuilding. Doing too hard without much experience as a natural lifter is no joke and people should focus on this. One of the reasons why there are so few accidents in the gym, is because people give up and lose motivation, but imagine if everyone kept their motivation, went hard with not much experience, you would see the injury rate going up.
Question for you Mitchell. I have just started your program, "Commercial Gym Strongman". The program has me training five times per week. Is this program designed for novice lifters? Would you recommend adjusting it to four times per week for more advanced lifters, perhaps by adding an extra rest day?
I thought that doing more than 4-6 sets a week of strength work doesn’t give you any additional strength gains? For example, If I were to 2 sets of bench press on Monday and another two on Thursday wouldn’t that be enough and there being no being no point in adding more days. Can someone fill me in?
When you say sessions per week is that “session” referring to specific muscle groups? As in an advanced lifter 1-3 sessions a week mean you shouldn’t be hitting (chest,back,legs,etc) more than 3 times a week?
80% of potential at 100% effort can be maintained at 20% of the work. Talking about the Moose a while back; I thought he was at 100% potential… maybe he is just past 90% by the way he is going!!! So figure the fortitude of effort? 80% and a good run to see where you could go and not stay😊
I’m assuming on a deload week you would be cutting your sets in half and decreasing your weight by 30% on your compound movements bench, deadlift and squat. What about isolation work like calves, delta, traps, triceps and biceps? Would it be a total deload on all movements?
Yes. I cut volume and weight by 50-30% across the board. It is annoying to get through the deload week if you like to push hard like me but it really helps more than you think it would.
@@ChasingChevythanks for the advice. I started my deload yesterday. It is a strange feeling for sure, walking away from every movement feeling like I should have done more. 🤘
Greg Doucette does something like 3-4 gym sessions a week of bodybuilding style lifting followed by 30-60 mins of cardio. He claims that this is sustainable after you get used to it. Another option is three days of full body routine lifting and 2 runs, one long and slow and one short and fast, two rest days
I haven’t seen any compelling evidence to be able to say, without any shadow of a doubt, that connective tissues heal at a slower rate than skeletal muscles.
It's like running very casually, good for your health, but you're never gonna compete at any impressive level. If you go infrequently and train light, yeah that's still good for your health, but you're not gonna be strong, which is fine. You can go to the gym just because you like it. You don't need to aim for an impressive body or level of strength.
It's a waste of time where strength is concerned. If your goal is strength, low weight high volume is pump work with very little neurological stimulation. How are your tendons and ligaments supposed to grow if you don't give them a reason to. Or how about axial loading, do a million bodyweight squats all you want it still won't make it so your nervous system won't scream in agony any time you put a meager amount of weight on your shoulders. Some people like to act like progressive overload isn't the only answer but the other answers are always to either delay progressive overload or to use training elements like technique and form as alternative methods of progressive overload. If you want to get stronger you need to challenge yourself or you just end up way past hypertrophy on the rep spectrum and enter pure cardio.
Lieing Costs our souls elders need to know and be a food servant for the homeless and do the task in person very important for us all. Global food contaminated by iron metal in label
What about training for metabolic reasons, let's say it's doesn't fit the strength matrix, but is better then no training and elicits metabolic benefits albeit relative to no training, which is still a benefit. Obviously you're a strength channel, so this point is irrelevant, it's just to point out, that even if non optimal training regimes don't fit one matrix, it doesn't necessarily mean it's useless. Peace brother!
For me dead lift 3 times a week is just right, and I do 2 days of body building, and the rest is rest. Monday, dead lift, Tuesday body building, rest, Thursday dead lift, Friday body building Saturday, dead lift Sunday rest, something like that, sometimes I switch it around. Also cardio 3 times a week after my workout sessions. Heavy, medium heavy.
I would be shocked if ANY of them are. In my opinion, you will never compete at the top without excessive amounts of steroids, that's just how it is. You need to abuse gear AND have like top 0.01% genetics to get there. And then you still need to plan your entire life around training, of course. I don't mean to say that they're just lucky, just that that's necessary for your hard work to take you all the way to the top.
Dear Mr. Moose,
I am an armerestler and am fascinated to hear what your take is on our sport. We are much more tendon based and those have to recover differently. As well, the muscle groups cross over so frequently its hard to isolate completely. Plus we do table time that isn't calculable.
Edit: Oh and because our end goal isn't moving weight from point a to point b I'd assume muscular endurance is much more of a factor.
I'd love to see you do a video with Devon Larratt since you're both Canadian and you can explain things he won't understand.
Awesome comment!
Nice one 👍
Mitch and Devon 🔥
The top tier content just keeps rolling in! Videos like these are so valuable, you are leading the way Mitch!
Bro I’m so conditioned to seeing bots I thought this was one until you actually said Mitch’s name 🤣
Jeeeesus. I miss one legday and mufuka posts this to call me out😂
You already missed a leg day in 2025? bro wtf.
I am not angry, I am just sad .
Dude I haven't trained since before Xmas 😂
Mitch has the most valuable content of any strongman.
In prep for my first comp of the year at the moment. Your videos and advice helps me and has helped me in the past.
Love the beard 👊.
I've been saying this for awhile now, but I think Mitch's fellow competitors, above all, should be watching and gathering info from his videos. The man is genius with this type of stuff and these are among the reasons why he wins constantly; because he knows how to train and recover 100% properly and understands the basic science behind it and then some. He also fully understands the great importance of some aerobic fitness for strongmen, and these reasons highly contribute to his great success in the sport. He's by far the man to beat, obviously, and No ones gonna beat him without ripping out some pages from his playbook, and he's inviting everyone to do so; as all this info and knowledge he is sharing is all public and easily accessible. There isn't any shame if other athletes were to do so; as it's pretty paramount in my eyes if anybody wants to dethrone him; let alone give him a challenge. Take note, fellow strongman competitors. Listen to and take a few notes from what this man preaches, and you'll almost be guaranteed to see positive change.
Honestly, Mitch (and most fitness influencers actually worth more than a grain of salt) has a lot of information on this channel that's useful to keep in mind regardless of what one's particular fitness goals are.
That's kinda how science works, and like you mentioned, its why he's so successful. Science just is what it is, whether you like it or not, but it's up to the individual to ascertain whether they should listen to science or not.
Mitch be spitting facts only!!
But the gym is my happy place, and PRs on an off day are even more epic
Wow, that was super comprehensive, amazing
Mitchell hooper is one hell of a guy. Humble despite being on the way to the greatest strong man ever. He is really trying to provide knowledgeable and helpful advice. You can tell his heart is in the right place with everything he posts!
HI Mitchell, I think you answered my question, and in a very intelligent way. I am very grateful.
Frequency is tough for us old dudes... for everything.
Smashing the videos out I love that there always a variety of Amazing Educational content too 💪🏼
This is very valuable information for new lifters (or any lifter, really). I'll be using this as a guide for my own journey, so thank you for the educational content and effort.
Most important information I have seen on UA-cam in years.
I needed to hear this. I've been training regularly for years and thought I was failing at training because doing more than 3 days is a struggle lol
Thanks for the concrete advice, good info
Moose Dropping
Thanks for the good training tips! 🔥
We really appreciate your work 👍
At some point, there has to be a connection between muscle size and strength.
I understand the nervous system concepts; but there’s a limit to how strong a body can be … and it’s not just the nervous system?
I guess that’s more of a question !
Pretty much where I'm at currently (re-evaluating my workout frequency and recovery). Thanks! Liked and subscribed.
Great Video Moose Tysm
I would love for you to analyze Devon Larratt’s strength program, training at least twice a day everyday doing nearly max weight lifts
HELL YEA! Devon is such a curious case. I guess we will never really know if he has genuinely found his maximum arm wrestling potential by his bizarre way of training, or whether he could’ve benefited from a more holistic strongman approach for some of the time.
This is a good one!
Gold information 👍💪
Awesome has me thinking
will try this sometime in the future
Beard 💪!
I'm growing a full beard too, and I'm getting stronger. Just sayin.
He needs to keep it.
Great video!!!…🙏🏻🙏🏻🙏🏻
My biggest limitation is no spotter
Make yourself an that safety thing. I dont know what you have but it is possible with couchs,chairs,big pillows etc.
Been dropping my loads for years
So has my gf
@@HashBrownDoyler Is your gf one of those sirs that call themselves madam?
Ooooo the beard is coming! Mitch is evolving 👀
"...injured, hurt and behind where you started" sound like something my mum says EVREY F*ING TIME WE MEET!
Id love to see you do some blacksmithing. A man like you could do some heavy striking.
Man I can only deadlift once a week, anything more and im fried
That's because you are training at too high intensity.
For example if you normally do
4x5@ Y
Do 3X5 @Y
Twice a week
Awesome 👍
Please keep the beard it looks majestic
Nah
Great info Mitch, as there's hardly anyone speaking about neurophsiology of motor control - muscular movement... 😂
Didn’t realize Tristan Hoath took over mitches channel
What?
Im trying to do a program but its hard when you train for strenght, Martial arts and armwrestling.should i make a day for carrys ? Maybe same day with core,abs , obliques i think it would be good with suitcase carry and after these maybe grip training 🤔.and would it be good 4 day strenght 2 day explosiveness and other 1 mobility stretching and sprints maybe🤔. Any idea for general ?
I think it is important to emphasize that these experience levels are measured on someone who:
1. Has strength training as the number one priority and gives 100%
2. Actually eats enough (huge amounts)
3. Has decent genetics for strength
4. (Maybe gear to accelerate the process)
99% of people who have been training for two years are nowhere near their genetic potential where they would have to restrict themselves to three training sessions a week to protect their nervous system.
90% are never gonna get there in their lifetime.
In fact I'm probably never gonna get there myself as I'm not planning to get much heavier just for daily practicality (100kg right now) and have other priorities in life.
Mitch made an excellent video and he is the absolute expert on this, I just wanted to make sure it gets to the right people!
Maybe gear? You dont get there without gear, friend. I don't know if Mitch is open about that, but it's important that everyone is aware that you have to be on excessive amounts of gear to become one of the strongest men in the world. I think everyone should be free to make that decision (as long as they're of a certain minimum age), by the way. It's not like I look down on it or think it's "cheating", it's simply a necessity for this sport among others.
I think if you do hard training, frequency can be your enemy. Personally I can't deadlift with high frequency. I only can deadlift twice a week. And I train full body when I train. So therefore I train twice a week and I am making good gains. Pretty brutal sessions. 99% of people only need to train at most 3 times a week. This is just personal experience, if I train more I get weaker.
@@lamp6017 Considering some natural powerlifters are within less than 10% of enhanced lifters, I'd say there are surely some naturals who max out their system far enough to have these frequency limitations. Of course those are only the top 1% of lifters.
Absolutely, there are. I was only saying that gear is pretty much necessary to compete at the very top, since the commentor seemed to think that it might not be. These training frequencies still absolutely can apply to natural lifters, for sure. @@dabj9546
He didn't say 3 training sessions a week. He said 3 times per movement a week. Like ohp, you could ohp 3 times, but if you deadlift 3 times a week you won't be successful on a long run. Your back is going to scream and you will probably get injured. If we are talking about 3 training sessions a week, then we have to do the important stuff and we might not do the small things, which are still very important. I usually have 4 sessions a week, but lately, I could only go for 3, because I'm focusing on getting my powerlifting up (bench, deadlift and squat), so I might not do the small things for the moment. I say I could only go for 3, because my lower back is giving me a hard time for now and I need more time to rest.
Tbh, people usually have other prioritizes and maximizing things like, more bench, because it's ready or more arm/shoulder days.. I never did that and I will probably not do it, because it's too risky imo and if you are not careful, you might be sore and the next time you do a deadlift, your sore muscles won't help you and you risk injuries. As a natural lifter, I improved a lot in the last years and I only train 3-4 times a week. I prioritize resting a lot, cuz work and life is giving me enough stress and I don't want to risk anything, especially since I'm still young in my 20s. I have friends who tried going too hard for powerlifting style in their 20s and now they stopped it completely and they are now focused on bodybuilding. Doing too hard without much experience as a natural lifter is no joke and people should focus on this. One of the reasons why there are so few accidents in the gym, is because people give up and lose motivation, but imagine if everyone kept their motivation, went hard with not much experience, you would see the injury rate going up.
Let’s go!!!
What about doms? Is it ok to train as an advanced beginner 4 times per week even with some muscle soreness ? Age 42 and do a manual job
Someone got a new camera
Question for you Mitchell. I have just started your program, "Commercial Gym Strongman". The program has me training five times per week. Is this program designed for novice lifters? Would you recommend adjusting it to four times per week for more advanced lifters, perhaps by adding an extra rest day?
I thought that doing more than 4-6 sets a week of strength work doesn’t give you any additional strength gains? For example, If I were to 2 sets of bench press on Monday and another two on Thursday wouldn’t that be enough and there being no being no point in adding more days. Can someone fill me in?
You forgot to link the nutrition and sleep guides!!!
Hello mitch do you sell strongman onseason program thank you
When you say sessions per week is that “session” referring to specific muscle groups? As in an advanced lifter 1-3 sessions a week mean you shouldn’t be hitting (chest,back,legs,etc) more than 3 times a week?
80% of potential at 100% effort can be maintained at 20% of the work.
Talking about the Moose a while back; I thought he was at 100% potential… maybe he is just past 90% by the way he is going!!! So figure the fortitude of effort? 80% and a good run to see where you could go and not stay😊
Yes.
I’m assuming on a deload week you would be cutting your sets in half and decreasing your weight by 30% on your compound movements bench, deadlift and squat. What about isolation work like calves, delta, traps, triceps and biceps? Would it be a total deload on all movements?
Yes. I cut volume and weight by 50-30% across the board. It is annoying to get through the deload week if you like to push hard like me but it really helps more than you think it would.
@@ChasingChevythanks for the advice. I started my deload yesterday. It is a strange feeling for sure, walking away from every movement feeling like I should have done more. 🤘
No links for diet sleep
If i want to build muscle definition and improve cardio, whats the amount of training sessions I should do a week? Does anyone know? Cheers
Greg Doucette does something like 3-4 gym sessions a week of bodybuilding style lifting followed by 30-60 mins of cardio. He claims that this is sustainable after you get used to it. Another option is three days of full body routine lifting and 2 runs, one long and slow and one short and fast, two rest days
what about weight lifters? thoughts on then squating 1-2x a day everyday?
Bearded mitch! 😮🔥🫎
Hello I'm this year old and I Bench this Lbs am I strong
That is unfathomably magnificent!!! Do take my hat full of eels and take a bath.
*answers*
Anyone else wanna see a full bearded moose ?
Mitch, are you suddenly jacked or is it the beard that's screwing with me!? Looking Diesel strong!
I haven’t seen any compelling evidence to be able to say, without any shadow of a doubt, that connective tissues heal at a slower rate than skeletal muscles.
so........periodization...is what you are saying here?
Is training light and infrequently really a waste of time though?
Not sure i agree with that statement as any little bit surely helps
It's better than nothing, but you aren't going to achieve any meaningful changes, if indeed any changes at all.
It's like running very casually, good for your health, but you're never gonna compete at any impressive level. If you go infrequently and train light, yeah that's still good for your health, but you're not gonna be strong, which is fine. You can go to the gym just because you like it. You don't need to aim for an impressive body or level of strength.
It's a waste of time where strength is concerned. If your goal is strength, low weight high volume is pump work with very little neurological stimulation. How are your tendons and ligaments supposed to grow if you don't give them a reason to. Or how about axial loading, do a million bodyweight squats all you want it still won't make it so your nervous system won't scream in agony any time you put a meager amount of weight on your shoulders. Some people like to act like progressive overload isn't the only answer but the other answers are always to either delay progressive overload or to use training elements like technique and form as alternative methods of progressive overload. If you want to get stronger you need to challenge yourself or you just end up way past hypertrophy on the rep spectrum and enter pure cardio.
No, no I am not 😂
Can't believe how good this is. You never disappoint!
Someone delete this bot!!!
@@BearGryllsSpoofsdon’t go hating on this nice, and very real, lady
@@MegaLaban12345haters gonna hate
You mentioned tendon and ligament strength, do you have any suggestions to improve this? Thanks Moose!
Weights bro
Lol maybe he can ride the armwrestling attention train by talking ligaments
Yes, patience
Lieing Costs our souls elders need to know and be a food servant for the homeless and do the task in person very important for us all. Global food contaminated by iron metal in label
👑🦀👏
Andrew I'm Pretty Sure You Work For Mitchell 👀
What about training for metabolic reasons, let's say it's doesn't fit the strength matrix, but is better then no training and elicits metabolic benefits albeit relative to no training, which is still a benefit.
Obviously you're a strength channel, so this point is irrelevant, it's just to point out, that even if non optimal training regimes don't fit one matrix, it doesn't necessarily mean it's useless.
Peace brother!
interesting
For me dead lift 3 times a week is just right, and I do 2 days of body building, and the rest is rest. Monday, dead lift, Tuesday body building, rest, Thursday dead lift, Friday body building Saturday, dead lift Sunday rest, something like that, sometimes I switch it around. Also cardio 3 times a week after my workout sessions. Heavy, medium heavy.
…
Sheesh
...😀
. #LHBK
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🫎
First
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I will never be as strong as you, don't take steroids and then we'll talk, and one more thing, eat 3 times a day, medium meals
You’d never be as strong as him with steroids either - he also never suggests this is the case and instead talks about getting as strong as YOU can
Are the strongest man competitors all natural?
I would be shocked if ANY of them are. In my opinion, you will never compete at the top without excessive amounts of steroids, that's just how it is. You need to abuse gear AND have like top 0.01% genetics to get there. And then you still need to plan your entire life around training, of course. I don't mean to say that they're just lucky, just that that's necessary for your hard work to take you all the way to the top.
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