I Trained WAY TOO MUCH R.O.M. For 7 Days
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- Опубліковано 3 лис 2023
- 'Extra range of motion' exercises only! What are the benefits to training with a ROM that is laughable?
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[Instagram] - / focusedlucas - Навчання та стиль
Hey Guys Dr.Mike here
Lmfaoooooooo
Goddamn it, I *heard* this comment in my head in his voice 🤣
from renaissance periodization👨🦲
Quick! Say something weird and detailed!..😅
That's funny if u know wut happens when Dr. Mike reacts to some video 😂😂
Flexibility and ROM are often overlooked and underrated. I think it's important to train for strength, flexibility, ROM, balance, and endurance. I usually stretch and warm up as much as an hour or even a bit longer sometimes. It feels good, is good for me, and helps prevent injuries.
Thats why I started training kick boxing recently. I do stretches on a regularly bases now to achieve high kicks and its been super nice. Training kickboxing also made my lifts in the weightroom more explosive
I just love that you were able to quickly harvest some good mobility results and you also showed that this type of mobility work can definitely be fun aswell! when I was starting to shift my training focus from bodybuilding to powerbuilding into powerlifting I got hella stiff and not in a good way. when I wanted to get into weightlifting I was facing several brick walls of bad mobility habits that I needed to change and I was sure it would take me years to get through them when actually the mobility part was just a couple of months. what took years was to get stability in those positions, so to anyone out there going through a similar process just make sure you maintain your strength with your secure positions and work on slowly implementing load to the new unstable positions and you should stay free from injury :)
Hey Lucas! I've been struggling with a tight lower back for a long time, resulting in other tightness such as my tailbone. I've tried many methods to clearing up that tightness, but what really seems to be the underlying issue is those hamstrings. 2-4 sets of 30 second stretches, stood up reaching for the toes. Don't push it too hard, no need to go into your pain zone. If touching the toes is issue, try to focus on tilting your hips back and up. Consistency is key here. Slowly you will lengthen them again and your lumbar spine should regain its ability to relax and open up again. At least that's where I'm headed, but so far the results are promising.
I think this is an issue pretty unique to people who lift heavy weights - especially deadlifts - for a long time, combined with a seated job. The hamstrings become powerful but short, and aren't stretched enough due to the sitting down all day. Hamstrings have a natural tendency to shorten more than most other muscles. People who sit down all day, especially those who lift weights, should focus on stretching their hamstrings on a daily basis. Try it out and see if it works for you!
love lucas and his experiments are very educational
Super entertaining as always 😂
I usually also train with full ROM, but I never go beyond the pain.
Hey there Vitality! Your Tuck Planche videos really helped me. Have a great day
I'm definitely a firm believer in this type of training! Using your WHOLE body instead of designated muscle groups, while also stimulating the preferred muscles seems much more optimal when it comes to strength, mobility & balance. I think of men who are much bigger up top in the chest/back/arms with weaker legs & lower half, and how their center of gravity prevents them from achieving certain things like running/jumping/squatting or anything that involves using legs. the body will adapt to whatever you put it through, so while you CAN train however you want, type of training could be your downfall and make you weaker at things you could've normally done well. I never ever suffered from knee or back pain before I started working out, and it took my body months to adapt. Cracks & other noises were super common to hear in my body in my beginner days and finally after nearly 6-8 months I can rotate dumbells above me without hearing my shoulders pop. I injured my lower back about 3 times from doing leg press & neglecting my core strength. I had to talk to my father who's 67 and has been training everyday for years upon years, how to get stronger without permanently weakening myself. I was so upset that by trying to be healthier, I was hurting myself. I had to essentially retrain myself in the gym using even more proper form than before & training muscle groups to balance out my already strengthened muscles. I also that believe in daily life activities, you're generally NOT thinking about your form & such when lifting things. It almost doesn't make sense to do "proper form" training as it doesn't really benefit you outside the gym. Like ya...that one guy can squat 500lbs, but picking up a water bottle (daily activities') was somehow more difficult for him.
"doesn't really benefit you outside the gym" and how is that?
While I do appreciate the effort you put into this, I would have to say I disagree. Saying something like “a proper form squat won’t really help you outside the gym” this is someone who obviously doesn’t do ANY physical labor because I can guarantee I’ve been able to pick up heavier objects at work and carry them for longer periods of time therefore maximizing the amount of work I can complete in a given time. For reference I do construction and am carrying material through Amazon warehouses (which are massive) and can’t get equipment in a majority of the areas I’m needing to go to. While full range of motion in very important and I do mix in resistance band workouts and hardcore yoga a couple times a week to sort of balance out those muscle contracting to stretch. Hope that made sense lol, not trying to start an argument but would love to speak more on it
I've been loving stretching in the mornings recently, especially to improve my toe touches (now I can reach the floor). A hack of sorts you can do to increase this ROM is to put a wedge (or anything makeshift like a folded towel, folded yoga mat, etc.) at the heel or front of your feet's, then bend over at the hip keeping your back straight for ~30s until you feel a deep stretch in the hamstrings. Repeat this for the other part of your foot as well. In the end, you're able to touch your toes easily within a few sets! I'm not sure why the wedge hack works so amazingly, but my ROM was exactly like yours at first, but doing these stretches for 3 sets IMMEDIATELY got me to be able to reach my toes. I recommend them to anyone if you need an increase of mobility in minutes.
this looks very similar to my own fitness journey. early on I injured my lower deadlifting too much weight and have had fluctuating levels of pain for years, I've tried so many new mobility routines and "easy morning stretches" to try and fix my back problems (they never worked long-term). In addition to trying to lose my back with stretching, I avoided certain movements entirely to minimize injury to my back. I stopped squatting, deadlifting, and pretty much every hip-hinge movement. This all led to the development of a weak posterior chain and core, it wasn't until I started watching channels like Squat University and ATG that I understood what I was doing wrong. Instead of avoiding those weak areas, I have to properly train and strengthen them through very specific and targeted movements. I started doing these movements every morning, and during my workouts, and after a month or so I am now feeling stronger in my core, and more stable with better posture and no back pain.
always so well informed! love it
You should check out the knees over toes guy! He has a lot of stuff pertaining to strength over ROM to help with mobility. Can also help ya jump too. Great video as always
Great content my dude. Have you ever tried rest/pause training? 5 second holds in the contracted position. I find the time under tension really develops the mind muscle connection
Very cool! Sick posture gains when viewed from the side, I'd like to achieve that as well.
Another great fitness experiment as always, Pigmie. Keep up the great work!
Great video, keep it coming! A good video idea might be to try some kneesovertoesguy bulletproofing exercises and see what that does
Just recently found your channel, really loving the content. I have been my own Guinea pig for the 37 years i have been working out. Love seeing the applied results of a lot of the theories out there. 100% honest, when i first started working out at the age of 16, i had no clue what i was doing. I bought a pair of 10lb dumbbells and curled that day in and day out. Ended up training my Biceps only not ARMS but just BICEPS. 3 times a day 45mins a day, 5 days a week. Guess what? My arms grew to massive size, but only in the bicep, no triceps, built huge shoulders and biceps. Never think you cant think outside of the box. Currently i am working out 2-3 times a week, Full body. 3-4hr workouts, always heavy ass weight. Do what works for you. Keep up the great videos!💪
Hey man, awesome video again.
I have an idea for a video for you.
How about combining these two approaches?
Partial Reps but only in the most streched position of an movement.
one of the best fitness youtubers dude, keep it up!
Would love to see you do a month of jefferson curls as well as your other stuff!!
Awesome Pigmie! Going to the extrems will bring you an awful time, but the best lessons and experiences in your life.
I could see this being good for strengthening everything that doesn't get hit in traditional movements and lifts.
I've been doing something similar to this for a while now, and I always add a couple of heavy mobility sets right before my first working "explosive set." Found out they perfectly compliment each other, especially if it's the same or similar movement pattern.
ROM training is great. its pretty humbling when you are looking at the absolute weight, but it is super helpful for people with home gyms because the leverages mean that you can get enough stimulus with way less weight. Rings are probably my favorite way to train ROM as you are both getting extra ROM from not being limited by a Bar and are getting extra stabilizer work. Ring Pushup, Dip and Pullup are all top tier exercises imo.
The Extra ROM is very interesting and great for Holistic health! 🙂 Keep it up!
I lift weights pretty much only for climbing and rehab, and the way you describe the fatigue sounds super familiar. My body is super stiff by nature and I get the worst DOMS from doing slightly resisted mobility stuff after I've neglected it a bit. Heavy weights, limit bouldering and volume climbing don't even come close.
The way you structured this and worked on the different planes of movement was pretty smart, I'm stealing that for sure. The only tip Id add is to do some spine rotation while bent at the hip. Once you get strong there, doing standing twists just slides your feet around unless you have something keeping them in place.
Thank you for existing
you are giving new ideas of workouts
After watching your most recent videos I think you would really enjoy trying pilates! If you're interested in learning about the history of pilates - the practice was created by Joseph Pilates and originally was called contrology. There's plenty of reading and archival footage available too. The 6 Pilates principles are Breath, Concentration, Control, Precision, Centre and Flow and every movement is meant to be functional for bodily longevity. Would love to see you do a video on your exploration!
I was honestly surprised that you had so limited rom on getting ith your finger to your toes.
I wondered why you didn't do any Jefferson Curls & using contract-relax in the opposite direction of your rom direction. Kind of, going into to your max ROM & trying to push out for 5 sec while holding that position, than relaxing back into a deeper rom & repeating for a least 3 reps. I did @Matthewismith course here in lisbon on the "mechanics of flexibility & mobility his approach to increasing ROM & I loved it, having already gotten into some better mobility.
Anyways, I am loving your videos, brother!
Much Love, Karsten
Man I would love a full workout program on this
Thanks for this video!
0:53 I got that exact same hoodie you’re wearing, it’s really comfy
Hey Lucas, you once asked if we would like to watch a video where you show your failed experiments.
I think that would be very cool, because not many people can quite understand how difficult most of those are, by just seeing all the cuts and successful ones.
Showing the failed experiments would show us how tough it actually is
Do the arnold split, 6 days a week - 2x a day
Perhaps thisnis something you could include one day per week with strength training or include some of these exercizes either before as a warmup (in which case just use them as a warmuo and not so much that u feel fatigued after obviously) or do them after a workout as well. This could be very good long term for mobility, stability and injury prevention.
You should train like knees over toes guy for like 30days
I found Lu Raises on a hand gripping fly machine phenomenal, having the same tension through the whole ROM.
This is 100% why bodybuilders always end up injured because of constantly isolating muscle groups & leading to major full body imbalances. I through away the whole bodybuilding idea 2 years ago and started doing full body 4 days a week and body feels better then ever before. Now I’m making more gains then ever before because I’m working with my body & im stronger now that my muscles properly work together. What you discovered in this video is 100% a fact that little actually know. It just shows how little people actually understand of the body’s biomechanics & it’s natural functions. And as well the correlation to your cns & the muscle response to patterns of years of training. Great video, my whole training method is about tackling what you’re discovering👍.
I love that deep stretch strength
i was only doing armwrestling training for a couple of months. i had lost all my motivation and armwrestling was the only thing that was fun and felt good with my joints at that point. it was mostly very small ranges of motion and moving really heavy weights for high reps. first time after a while when u got my mojo back i did a normal ez bar curl and in the first set hurt both my biceps. didn’t have to go to the doctor or anything but they hurt not good for like two weeks. now i train extra full range of motion on everything. as much stretch as i can without weird pains and it’s definitely an improvement
Super interesting video, i want to try that scooper squat for my back!
This extended ROM row is called Kroc rows 👍🏻
I like going deep into some ROMs (where i am in the stretch position). I dont really warmup by stretching before, just progressively let my muscles get more elastic as i do my sets like Mitchel Hooper does. By time i get to my primary sets, i can go as deep as my flexibility allows
6:52 Have you tried Shoulder Dislocates , and wall angels (can also do it with weights when comfortable)?
I just had to subscribe, just realized I wasn’t. But on a real note, it’s like you’re theorizing every thought I’ve had in the gym. Also sort of the basis for CrossFit in my opinion
Can you do a video about only training high volume calisthenics
Too much of a Good thing can be a Bad thing... this is why being a well rounded athlete is very important, moving in all ways and moving at different speeds and loads
My body was out of balance severely when I was overweight.
When I lost around 80lbs or so- I had to do random movements and exercises to re-align my body. I could literally feel the joints moving back into place.
It was a bizarre feeling.
This is very similar to how I work out. Cool! It’s great for aesthetics and athletics!
One time I was doing dips and my neck popped. I had a pounding headache and every time I did something physical the headache would return. This lasted for about 3-4 weeks and I stopped doing dips 😂
Yo what the hell this sounds like your artery exploded or smth xD
that's what partials lead to
believe it or not,this also happened to me,but on pull ups
but it was because i did not warm up,and i tried to do a muscle up,and it was on school football net bars,that usually are very thick,and i think i looked down and my neck also popped and even after one month i could still kinda feel where the pain was located,and now i warm up even da neck before doing bicep curls,you never know where you can brake your nack
that happened to me but with wall sits 😂 i decided to take a week break from working out and gained 105 pounds 😂
Great challenge!
lucas, rounding the lumbar when stretching (let alone lifting) is a primary source of lower back injuries. Biomechanically, the lumbar isn't designed to move that way *and* doing under load not only risks injuring a muscle but also a disc. Athlean X has videos on both Hamstring flexibility and back pain. Search his channel.
Good stuff! Functional training (not Xfit!) is fantastic. I do recommend spending some time on flexibility. Being more flexible will be your best value on function/mobility training.
-New vid idea - Flexibility Training for 7 days?
"functional" training isnt a thing. functional means something entirely different for everybody
@@Novafan No. Functional means what its defined as
@@probe4682 your comment added absolutely nothing
@@Novafan then I guess we've done the same here. I'd also like to apologize my other comment may have come off disrespectfully
As always great stuff but I wish you would do your challenges for like a month or longer. But whatever still great stuff
my dad experienced something potentially related to this when he was younger, he was a rugby player, sprinter, rower and fisherman who was extremely fit with extraordinary core strength. one day all he was doing was moving heavy plant pots and he rotated his torso instead of his entire hips while trying to speed things up and ripped his rectus abdominus (ab muscles)
That chocolate chips cooper exercise is actually ingenious.
you should do a video on following kneesovertoesguy's workout routine.
I would love to see what happens after a month of training like this
Can you make a video where you test your max lifts such as Bench, Squat and deadlift. I think alot of people wonder😎
Hey Mr pygmie. If 2 personal I understand but I remember in a much older video you had more of fabric tear type clicking in your knee. Has your attempts to fix improved it to the basic clicking you have now and is the click on your lateral side.I have the same fabric tear sound innearly all my joints and specialists are confunded by it. I get disheartened when I get a new click replacing the tear sound thinking it's not a improvement through strength increase but a new issue I'm making n so if it is an improvement I can push through n fix everything.
That feeling from your head to your toe is actually your nervous system. The movements you are doing where you move in and out without a load are practically nerve flossing. You'd be surprised how often unexplainable chronic pain is just an immobilized/entrapped never that can be solved with nerve flossing. Maybe you already know this but I like to share because it changed my life
As an Asian, that deep ROM squat was a regular squat
Lifting weights < weighted stretching
Could you do a challenge where you apply the Jeff Nipard tempo when you train: explosive on the concentric motion (fast and strong), hold 1 sec, and 3-4 seconds on the eccentric motion (controlled and steady). According to him, to is supposedly the best way to gain muscle mass. Thanks to you and awesome videos!
the best way to gain muscle mass is from mechanical tension and progressive overload. the concentric eccentric tempo is just good form
Have you looked into a patellar band strap during squatting? It might help keep your patella in position and keep it from popping. Eddie Hall wears them while he trains.
This challenge reminds me of the ATG(Knees Over Toes/Ben Patrick) methods. If you are not familiar, you should check him out. He is really big on strength training through a full range of motion. If you slowly, progressively overload these movements, you can get really strong and really flexible.
Related note, almost every injury/issue I have ever had, has been tied to some muscle imbalance.
Lucas made a skit making fun of Ben a while back ahahah
Certainly some stuff to make fun of, lol. Ben is an odd duck. But hard to refute his methods. Ita a good program for anyone at any level.@@leilajames693
This is indeed the key to being pain free. I feel that the best routine when you are younger is to go heavy one day a week, and light another, emphasizing full ROM.
i do a full body warm up before each workout and in that involves full range of motion and i’m always pain free
idea streanght train with bands for a month. check max squat, bench and deadlift before and after.
I’d love to see a resistance band only challenge.
Videoidea:You should try to train only greasing the groove callisthenics for 10 days.
Old school runescape bruh ❤ takes me back to 2006
Most people neglect mobility when starting to train and that’s the main reason they plateau and injure their bodies. The correct sequence is mobility -> stability -> progressive overload
Video idea: training with only compound movements
You should do a video about trying out the supplement called L-Arginine, maybe over a 2 week period
When you try to touch your toes, it might be safer to actually start with the hands or your finger tips on the floor or
on your feet, standing on all 4. Then rise your hips up. You don't need to go all the way up, actually you should not,
if you can't. Continue this with progression until you can. Then go down to your first joints in the fingers, after that
your knuckles, then your palms, then stand on a higher surface as you ar doing here on weight plates but it doesn't
need to be that high. And so on. It takes some time but you will have progression without straining your back as
you do by hanging down with the whole upper body as weight. When you get deeper, relax in your back, take breaths,
take your time and go a little bit more. Skip the the weight plates, you don't need them. To get out of that deep position
bend your knees and roll up so to say. Safer then just 'swing' up.
I'm GLAD
Everyone gangsta until kneesovertoesguy comments on this video
This is like Kneesovertoesguy's ATG stuff.
Can you do a video of doing his stuff for a week? Would be cool to see your results.
9:00 the complete motion would be bending the arm behind the head. One head at a time. But at the beginning it is better to do it with your face against the wall, and with lower weight.
Have you tried a jump squat challenge yet?
I also love training with ROM. But I only go for 2 to 5 repetitions. So with more weight. This feels like the burden shifts again.
I incorporate animal flow workouts to work on mobility for this same reason.
How did you train read only memory?
People say to stop at parallel in lateral raises, because above that is all traps.
Dr. Mike says since when has extra trap training been a bad thing?
Try watching knees over toes guy or even a colab?
thats the correct way to db bench for hypertrophy btw
So front squats are great and all. But I've never had to stay as Upright as I do while performing a squat while holding an ohp.
Video 13 of asking:
Next challenge: run a full marathon 🏃♂️
congratulations 👹
What kind of shoes are those?
Love that you found the same conclusion I have for myself: If you can't do a weight all the way through, you cannot do the weight period. In real life, ROM is 360 degrees in all planes.
All looking fUnCtIoNaL
Thankyou
Knew a guy who could bench 315 and do weighted pullups with 4 plates around his waist for reps. There was one day he pushed a door at a weird angle and it messed his shoulder up. Despite being very strong, anything outside of the patterns he was strong in was very injury prone. A set or two of the very deep ROM work you did here a few times per week probably would have prevented him being such a glass cannon
Also with little more rangle of motion you get more muscle activation.
"Tea bag squats"
bro 💀
Well i think that what you're feeling fatigued is your spinal erectors... like that weird squat variation definently recruits your spinal erectors a lot.
I usually fly to jupiter and do calisthenics there because its more optimal
How is it more optimal
You gotta check out squat university he’s the wizard when it comes to recovering and preventing injuries
NO PAIN NO GAIN 🔥🔥❤💪👍
Pretty interesting video