How Heavy Should You Lift For Maximum Muscle Growth
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- Опубліковано 31 тра 2024
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0:00 How heavy should you go?
2:26 Rep Ranges
4:32 Best SFR
6:01 Making Steady Progress
8:03 Block Progressions
11:54 Mixing Ranges
12:56 Skepticism
14:49 Know what is best - Спорт
I built my own 8-week plan based on Dr Mikes videos, with decent results, but i felt guilty that Mikes butlers needed better Lambos, so i got the RP Hypertrophy app. Turns out i spent the first 8 weeks doing WAY too much junk volume. Workouts are shorter, recovery times better, and i have like 2 hours a week back in my life. Also Mike's butlers can drive slightly better Lambos now, so win-win.
but does his butlers have butlers? na not yet...tell your friends about this...help the cause
You must be his best friend or next door neighbor on the payroll
Just bought it today and there's like 2 hours of high quality video content supporting it. I can't wait to get going!
@@drkmwintersHow much is it? Would that be better than the Athlean X program in your opinion?
Same, app is worth it if your new to min maxing in the gym
If it isn't heavy enough to make you say YEEAAH BUDDAAYY!! Then it isn't heavy enough.
Light weight
You can still yell that anytime you pick anything up. In my experience, there will be some grocery stores and at least one Goodwill that you won't be "welcome to come back to", but don't let that stop you
Light weight < yea buddy = ain't nothin but a peanut
👍 (from hospital bed)
@@brewcewillis8328Everybody wanna be a bodybuilder but dont nobody wanna lift no heavy ass weight>>>
god damn...there are other great fitness channels, but you could stay on RP for your whole lifting career and never go wrong.
🙌🏻
Rp putting a rotund protuberance in all of us
Unless talking about weed
@@rockyevans1584😂 lol
This comment was sponsored by dr Mike
Mike has demystified weight lifting completely for me. Thanks
Same
Me too. I never enjoyed it till I started watching this channel.
fr and Dr Mike cool af
@@50_PenceI enjoyed it until I watched this channel. Now I enjoy other things with muscular men
vjbajwa42
I tend to agree. His teachings are flexible and fresh. My workouts have become far less deciplined and enjoyable
Dr. Mike’s imaginings of gym bro conversations fuckin crack me up.
“You getting stronger?”
“Nah not really bro”
Bro
It's like you're reading my mind and making exactly the videos I'd want to see.
Yes !
I talked to someone about this very idea today and I was proud to see the overlap with what Dr. Mike is saying here. 💪🏽
Dudes he’s a mind reader lmao I was looking for this as well mates hope y’all get some gains the grind is a marathon not a race!
Personal trainer and nutritional advisor here. I love how you go into the concept that every person has a different SFR, I’ve been preaching it for years and tend to design programs individually for clients based on this.
Great fucking content as usual , keep it up.
Language! This is a Christian channel, sir!
@@DILFDylF Sounds like the Christians don't fuck at all 😂 come on
@@DILFDylF sounds like the Christians don't fuck at all 😂
yeah... the logic of this perspective just makes so much more sense than something like the effective reps model
Great breakdown, great channel. Relative and insightful topics. Thank you
I do both. I'll start the cycle in the 6-8 rep range. I'll start progressing weight, then hit a point where my joints start to get cranky. Back up the weight, increase the reps until my joints are happy again and they've built their connective tissue capacity. Push the weight back to 7-9 reps and it's surprising how much easier and faster that progresses
Glad I found your channel a few months ago, you have a knack for getting across the information in a fun and informative way. Keep up the good work Mike!
Mike you are right on the money with this one! Great video! Your channel is great and I have watched them all. Thanks for the info!
Thank you Dr. Mike, I'm going through a hard time and starting lifting to help and your video help a lot. Especially this one.
Perfect. Love the info 👊🏼
Thank you for explaining all of this, it helped dispel some myths and then reinforced some good strategies I naturally gravitated to. Great channel, great videos keep it up!
Been using the app for a while. I really like it. Actually seen improvements and really loving my workouts.
This is my new favorite channel. Been taking some of the advice on this channel and it’s nice…veddy nice yes.
Mike, thank you! You are making me such a better trainer and nutritionist Mike! As well as improving my own health and fitness! I am forever grateful for your wisdom and comedy!
Thanks Dr. Mike, i always have trouble finding my muscle connection when doing lat pull downs, after seeing this video, all of your advice helps💯.
Thank you so much for making these videos Dr. Mike. The knowledge and education I’ve received from them have changed my life for the better. 😄
Started following Mikes tips on hypertrophy. 2 weeks in, feel like I’m breaking thru my plateau
very awesome and very level headed answers as always
Dr. Mike, thank you so much for everything you do on this channel. I have learned so much from you in a short period of time and have optimized my training SO MUCH since finding this channel. This guy is literally the smartest mind in the fitness game
Great video......lets hear more of the set rep programs
Thanks a lot for all your videos mike they are super helpful
lovelly, nice short and clear video. Have a good one!
Hey Mike and Rp team, just wanted to drop by and say a massive thank you for all your incredible lifting tips and hardcore training philosophy. Since implementing your teachings, my gains have skyrocketed, especially in my legs! It's tough as hell, but I'm loving every minute of it. Cheers for the inspiration!
Fantastic knowledge download as always. As a mature lifter for 35 years (I'm 54 now) love learnings things here have been incorporating them into my workouts in my home garage gym. Currently 6'2, 265 lbs heavily muscled thanks to your guidance!
Experienced this in the gym yesterday, with more targeted work on specific muscles - perfect timing to reinforce the concepts thank you Dr Mike!
Excellent video !
Your chanel is the best!
I discovered @leanbeefpatty and then your channel very shortly after. I am just over a month into my fitness journey again after having my daughter. Your videos are so incredibly informative and helpful. I never realized how much I was doing wrong when I lost weight/built muscle in the past. I looked great, but I wasn't healthy.
I was too restrictive with food, did (way) too much cardio, didn't drink enough water, didn't use supplements (creatine, multivitamins). I feel much more equipped with good knowledge this time around, thanks to people like you and Patty. Also, I laugh at every video you put out. Your sense of humor is 🔝 tier. I'm so happy I subscribed. Please keep the great content coming!
I love everything you do, including the humor. I've been training for various goals for 44 years. Now I'm too big to be a competitive cyclist and too small to be a bodybuilder and my joints are too sore to be a powerlifter. In short, it's great. Keep up the good work!
Very true points.
But counterpoint, IVE GOT AN 8 HOUR RICH PIANA VETTED ARM WORK OUT FOR YOU BROTHER. Has the 30 minute rests between workouts and everything. Just be sure to bring tons of protein shakes!!
SIXTEEN of them!
@@ReizokoRyu😂
Was thinking just this. All you gotta do is lift heavy ass weight, why are people only do enough sets that they can count. Bath in protein shake and get moving bro..24hr arm work out each day
Honestly, Dr. Mike, you have helped so much with figuring out what proper technique actually looks like and what i should be doing in terms of reps sets and loading. I now have a sense of direction for the time being.
Dr Mike I just wanted to comment and say you are THE best fitness adviser in the space rn by a landslide. You're a science based lifter within lifting infrastructure but you're realistic and practical within the actual lifting portion. Just in the past couple months of watching you I've learned so so much. Most other "influencer" advice is honestly ass. They totally over complicate something that is completely subjective. You've taught me not to stress as long as you're doing what works for you in the the gym as well as my awareness on my lifts has drastically gone up. Thank you.
A few other good ones for you to checkout if you like the science approach: Milo Wolf, Kassem Hansen, Jeff Nippard, Dr. Pak, 3DJM, Revivestronger
@pierrea3094 I don't like the science based approached, that's the thing. I think alof of these scientific based lifters have tainted the scene. Only a couple I follow. Jeff Nippard and Mike. Alot of these scientific based lifters are trying to reinvent the wheel. Only science part I like is the structure. I like the bro science more and I think Mike integrates both really well.
RP and Wycked(Mike Van Wyck) are by far the 2 best weightlifting channels on YT
Hey Mike sensei, could you do a video on muscle imbalances. Left and right site.
would be good content. 🎉
Hoping for a future video on how to eat more when not hitting target calories, feeling full or sick. Thanks!
Dr Mike I used to do 3 long ass days in the gym. Id get run down and then want to skip days sometimes. I saw one of your videos saying break it in half now I just started doing half beginning of week and half at the end. So I train each muscle twice, dont have to plan around 2 hours anymore I can get work in 45 min-hr and just go more days a week. 5 days spreading vol way better. Thanks homie. Love the channel. Im 37 and year back in so Im not an expert.
Great video
Thanks for this, it confirms a lot of empirical data I was experiencing with chest press. I was trying to go as heavy as possible and push weight, not reps, and my shoulders were being ground to a paste just like you said. I dropped weight, increased reps, and slowed down, and I actually gained MORE muscle. Go figure.
But its really true Mike , u are the best channel ! I boosted my knowledge so much with your Videos and the best of it that i got better results with more safety by doing high quality training . Ty
Your channel is the best
Honestly this has been by far the most educational channel for this kind of thing and I have enjoyed that you don't just give a flat general answer and you explain the "why" for how everything works.
I've been doing a 3×5 2×15 I was only using it for the compound lifts, but starting this week I've decided to add it to everything within reason.
Cool. I have been doing 4 x 8-10, 1 x 12-15, seems to work. Have you seen good results?
Mike, besides all of the fitness stuff, I really think you have a knack for comedy. You're a natural!
It would be cool if you did polls of peoples optimal or favorite SFR rep range for some of the most popular lifts. Then make a video analyzing it.
This is a great idea. Hope he reads this.
Maybe the most concise and informative video relating to this topic.
Everytime i watch one of your videos it just confirms that I'm still doing everything right. Appreciate all the knowledge. I've gained more muscle growth and physical change in these last 8 months than I did in 2 years the last time I worked out (8 years ago)
One hell of a video!
Great vid
I really needed that lat pulldown advice, gonna try higher rep sets
I'm glad you brought up individual tolerances. People like me got hung up on what science says should work. I personally found less reps with super slow cadence/static holds saved my joints. I may not be getting "optimal" hypertrophy according to science but I had to find what would minimize my joint pain to make me adhere to training long term.
Love this comment , super work with adaptions to suit needs instead of goals with destinations of only injury leading to no activity , good man 👍💪
Damn, 30 seconds and he already says it all, nice short video!
he don't miss 😂
Have been mixing the rep ranges for the same muscle group in the same session for some time now, and it is working great.
I agree with so much of this, so thanks! But in addition to reps, it would have been good to include some discussion of number of sets.
LOVE the "bell curve"!
WOW! I've been a bit hesitant about buying the app but so many people are raving about it here! I don't think I do too much junk volume but I still think I'm guilty - as are most of us, of overloading our brains, and not knowing which fitness dude to take heed of! The lat pulldown is a perfect example of what I've been thinking about for a few weeks now. I've been doing 6/7 reps for 3 or 4 weeks now but seen little progression (7kg increments on weight stack) so am thinking about going back to a higher rep range with less weight. Once I' m at the gym I'm fine but usually spend a ridiculous amount of time reviewing UA-cam videos and planning the workout before actually going. Also, is anyone else guilty of adding sets/movements because you feel your workout wasn't effective enough? Probably not efficient but something positive to tell yourself, even if it doesn't yield any extra results!
Dr mike! May you do a video on zercher deadlifts?! Mainly on the pros and cons and are they helpful to get a better deadlift? Plz and thank you
Best way to get a better deadlift is to regularly deadlift with a well designed periodised program. If you're doing that youre on the right track.
This was useful = )
Always nice to get a piece of advice from "the thing" from the fantastic 4
Dr Mike can you make a video about the optimal body fat (or range) to build muscle?
Just finished my first Meso on the RP Hypertrophy app and I will never work out without it again. I was doing so much more work than I need to and it was holding me back. Now I work smarter not harder and I have new visible gains in 5 weeks that everybody can see. I am STOKED about the next year. 🎉 Best money I ever spent.
Can you explain a bit more about this extra work you were doing? Thanks
It was really something when sets of 21 on the leg-press seemed to be my best SFR range. Now I cry cause it is a lot of soreness and I have to channel all my childhood demons to do 3 rep match sets on them. Thanks Dr. Mike.
Such a great mix of science, reality, and best yet comedy!!!!!🤪pls don’t ever retire, best show on television!?!?!
I never stopped lifting but i stopped going animal for a few years due to deppression. Now i am back to actually trying and I have reasons to live again. Thank you Dr. Mike.
11:05 Told my buddy a couple of weeks ago that his breath was bad, he took it well and was thankful to be told.
This channel is the best and I leave the credit to Scott the video guy!!!
You should do a compilation of Gym Bro Dialogues - Hilarious stuff!
i've genuinely been waiting for this video. I'm new to the gym so I don't know much other than what I learn for you. Lately I have been struggling to feel any DOM's. I do a great workout usually, I work shoulders like crazy. But the next day/days I feel nothing, like I never worked them at all. I think its because im pushing too high of a weight, my left joint kills me too. Probably a bit obvious now im thinking about it. Just sucks because im going to feel like im going backwards in terms of how strong I think I am.
Save your joints cuz if you get hurt you won't be doing anything for a while. Then you really will loose.
Changing up my rep numbers thanks to the good Dr has been a game changer for me.
I love you Dr. Mike ur so cool man
Hey Dr. Mike, big fan! While sitting in my daily, post hypertrophy training, cryotherapy chamber I was thinking: how can I improve my primitive band training? After much contemplation, I came to the conclusion that maybe I have been pushing it TOO hard with my band workouts and need to take a step back. Therefore, I went ahead and ordered smaller, thinner bands. I also think adding a longer warmup will help, perhaps 45-minute bear crawls? I'd love to hear your thoughts! xoxo
It would be a really cool video to show how you could have a client experiment with rep ranges to find what works for them
Between you and Greg D you have inspired me to my best ever body in 2 years, fab at 40 here i come!
I love you Mike.
This cracks me up, I've been following a long time. Never fails, go to the gym try some different things, I think I'm smart. RP bois come along and quantify it.
Meh, great content (I can say Doctor to Doctor now, say congratulations).
This is great! I dont rush. SFR all the way
Great video. Chasing down what works does take time. I've been able to nail everything but biceps. It's the one muscle that is never sore, and does not get stronger week after week. Size no improvement. Second up would be triceps. Those are my two evils that are driving me nuts. Legs, chest, back and shoulders all sore, growing and weight goes up every few weeks or I can add extra reps. But those biceps and triceps can go to hell.
Thank u
Although Scott the video guy, does bring the channel down.This is hands down the #1 channel on all of UA-cam. Thanks, Dr. Mike👍🇺🇸
I like the channel, maybe not the best but you can tell you guys trying to add value
Two months in and i definitely am still working on how to feel my lats properly on the pull downs.
Hey just real quick critique for your set crew. Pull the camera back a bit to give you head room. Sit higher in the chair so that your fore arms are perpendicular to the lower part of your solar plexus. Bring your hands closer to you. That way it creates a readable silhouette instead of making your arms look small with foreshortening perspective
I prefer to hit failure between 10 and 15 reps. I do lots of push-ups and pull-ups so, on that I just do failure but, will wear body armor to lower the rep count. Plus I look cool and I am bullet proof.
"And I am bullet proof" got me
@@bryceb6377 lol
I live in the UK now so I can't get the RP Hypertrophy app, but I try my best to maximize my hypertrophy using this wealth of knowledge! Sending much hypertrophy from the other side of the pond - Me
Doesn't matter where you live, I'm in the UK and I have it!
I was about to say. Surely you can get it in the UK. I would be suprised if not.
Good vid cause bench for example, I always hear like 6-8 reps, but hurts the shit outta my shoulders and doesn't allow me to focus/feel it in my chest, but 15 reps or so I can feel the burn in my chest
Probably experiment with incline , recent study shows that incline targets not only the upper pecks but all sections . Hopefully that doesn't hurt your shoulders if so. Try something else like dumbells
I do a superset of smith machine bench, then drag the bench out a bit and do dumbell press with a deep stretch and controlled lowering.
For variation i then switch to incline smith machine press and incline DB press. So one on for 1 training block one, then switch backk and forth each training block, if that makes sense.
This stuff is definitely interesting and much different than the trial and error jailhouse workouts I learned where it was never about heavy weight just pain tolerance in high volume.
Dr. Mike, does a rep range of 5-30 also include bodyweight exercises? Great video!
Yes, as long as you are reaching failure somewhere within that range.
Mike, I’ve been watching you for a long time now, and I’ve always loved your content. Recently however, I’ve been learning physiology and I am wondering why you like the soreness/metabolites/muscle damage? From what I’ve learned those byproducts of a certain style of lifting don’t actually contribute to hypertrophy, could you explain in any way how they are better to have present during training?
While there isn't proven causation there is a strong correlation. The things that cause muscle growth also tend to cause those things so they're an effective way to tell something is working by proxy.
Except metabolites, those are part of the chemical process in your body and your body isn't changing without them.
@@kinginthenorth1437 Please in any tell why any type of muscle damage or metabolic stressor would illicit a hyprertrophic adaptation.
@@SamSimplyTrains Not what I said, learn to read. "While there isn't proven causation there is a strong correlation."
Please in any tell why any type of muscle damage or metabolic stressor would correlate with things that illicit a hyprertrophic adaptation.
@@kinginthenorth1437 There’s no need to be rude my man, we’re just talking. What I would like to know is what exactly about building muscle inherently comes along with muscle damage, and stress. Is it the contraction, the eccentric, just moving a weight in general, or something else entirely?
Hello dr Mike. Any thoughs about Arnolds Golden six training program?
I stay in 15+ range for 95% of the time, I did my fair share of heavy lifting when I was younger and I have joints to show up for it
Good afternoon, Dr. Mike. How would I ask you a exercising question, I just don't think the trainers at Planet Fitness are really giving me any kind of health safety advice. Thank you!!
I’d love to hear about hamstring growth factors given the recent convo with Menno(?) regarding how RDL/GM derived burn/pump is low/hard to sense. Training hamstrings feels like a black box/ Schrodinger‘s cat situation
Dr mike, i just want back to gym after 3 years of not doing anything. Before that i was in gym for about 8 years none stop. I started what you said and pause at the top and slow the movement down and im feeling the burn around the 6th rep out of 10 so the other 4 reps are killers. Thank you for this advise. Hope im doin it right and its all with low weight. Every fiber of my muscle of the area i work is screaming.lol.
Mike! Do an episode on de loading. I was a personal trainer and have been in fitness for 18+ years. But one thing I think is very poorly understood is the concept of de loading. You mention it often but I don’t think I’ve seen a video where you go into real depth on deloading
Scot The Video Guy, Normalize audio on the RP Advertisement. It's a bit jarring.
You gotta talk to the audio guy for that.
U need Bob the audio guy
I love the little jokes you implement. 😂 Keep up the great work!
i'm in love with this man i could hear him talk all day
but like fr, he makes all the doubts in your workouts disappear in a few seconds
*Absolutely agree.*
*_Experimenting and trying to find the right rep-range is a good way to challenge yourself until you figure out what works best for you._*
*_You are your own study, basically._*