Dr Mike Israetel and Professor Brad Schoenfeld are legends! Highly recommend them for evidence-based exercise advice 📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
I love professor Mike for the advice and he is just so funny to watch. What was most important for me was to change my mindset about training. That it is not just about training/moving but getting the right stimulus. And focusing and most bang for your bucks...
Sorry, but while they might be media legends, they are among the least reliable sources for evidence-based exercise information out of all people who study the matter.
Unfortunately progressive overload is not something that can be continued forever. Eventually you reach your maximum genetic potential and no amount of extra training will allow you to add weight, reps or sets without running out of recovery time. There's also the effect of age. I'm coming up on 72 years of age so even maintaining my present level of intensity and volume is something that natural sarcopenia will make more difficult. One aspect that I think was under-stated is the importance of novel stimulus. Muscles grow in response to novel stimulus -- which is why progressive overload is a thing. However, simply increasing the weight/sets/reps is not the only way to achieve this end. I switched from regular "warmup-working sets-rest" to using a pyramid technique and it's really boosted my own gains. For instance, I start my bicep curl workout with one set of 20 reps with 10Kg dumbells then do a couple of sets with 1-2 RIR using 15Kg and then do three sets with 1-2 RIR using 20Kg. Another set to failure with 20Kg and then I step back down to 15Kg for two sets to failure and back to 10Kg with two sets to failure. The final set is basically just 5Kg to failure. My recovery time after this is 2-3 days so using push/pull/legs I am training about 4 days a week without problems. This gives me the strength gains of high-load/low-weight sets plus the hypertrophy and endurance benefits of lighter weights with higher reps. All of this in one session seems to provide a diversity of stimulation that promotes more gains. I only started resistance training about four years ago after being diagnosed with Parkinson's but in that short period of time I've gone from being a 92Kg potato with 13-inch arms to now weighing just 78Kg with 15.5-inch arms and able to do 15 reps of dips with an additional 25Kg of weight. I refuse to become "frail" and so far I'm kicking sand in the face of PD while bouincing instead of breaking when I fall (but having much bigger muscles makes episodes of dystonia *really* painfull -- ah, swings and roundabouts I guess) 🙂
There is also differences between muscles. Some muscle groups tend to respond quite well with low load, like the delts. Other groups like the biceps have motor sub units that only activates with certain types of grip and requires you to do not only heavy loads but also different types of grips for full activation so there isn't a fully universal optimum set and rep.
It takes about 10 years of lifting to maximize natural potental if pushing really hard. Most of the time people arnt pushing themselves hard enough or not doing a program that gives the muscles enough of the volume, while also pushing hard. Jeff nippard talks about this, he's a natural science based lifter
@@syberspy9 That's probably true when you start young - but at my age sarcopenia is working against gains so I doubt I'll add any more muscle. In fact, just maintaining the muscle I've got as I head further into my 70s will be a big enough task.
Finally! Someone who speaks my language with decent knowledge of physiology and muscle mechanics. This is the most informed comment I have heard in a while. Thank you.
This is such a useful post, Brad! I’ll note that Pavel Tsatsouline has for decades promoted not training to failure. He notes that the joints are on the lymph system and therefore recover slower than muscle. Too aggressive muscle training doesn’t allow the joints to keep up in strength-building often leading to joint damage. This especially important for me at 75 years.
💯 agree completely, I have great results following Pavel Tsatsouline training techniques of not training to failure (greasing the groove) with kettlebells, steel clubs and dumb bells. The odd thing is that Mike Israetel has stated that training with kettlebells is useless: ua-cam.com/video/uU1feDcJ7lg/v-deo.html Why would anyone giving "professional " advice on training make that assertion? Screw him and his overinflated ego, I get my fitness advice from people who know what they are doing and have their egos in check (Mark Wildman, Lebe Stark, the Bioneer).
There is a difference between lifting for gaining muscle size or for strenght. For muscle size any rep.range between 6-35 gives very similar results as long as you go to failure. Going to failure is especially importants with high reps, while with lower reps you can skip the last 1-2 reps. If your goal is maximum strength on the other hand hen high weight with very low reps is the key. 1-3 reps close to you max weight. To lift close to max safely I recommend combining weight with resistance bands. Resistance bands makes it easier to abort a lift that is too heavy.
It would be good to hear @DrBradStanfield on this topic because those are 2 different approaches and it is not clear what is more beneficial for health and longevity - muscle mass or strength
I would elevate #9 (personalization) to #1. Determine your own capabilities and desired outcomes. Influencers place far too much emphasis on increasing muscle volume while strength and conditioning are more critical to well-being and longevity. Not everyone wants to appear big, not everyone can naturally become big and for those who do want to have an imposing presence, the temptation is to favour unsafe shortcuts. Also: 1. Don't work through pain and injuries - it's your body's way of telling you that you are exceeding your limits and need time to recover. 2. Reward yourself mentally for exercising - don't punish yourself when you miss a session. 3. Form is far more important than weight. Perfect your technique first and then increase the weight. 4. If you're not sure about something, check with your doctor, a training specialist or someone who works out at the same gym. Finally: Just do it... you will see results and have in the process! 😁💪
@gaston. In a way the same rules apply. It's not the training that bulks you so much as the caloric intake. Now be aware doing this sucks... but it works. Do exactly as is recommended but with a slight caloric deficit. I say it sucks because resistance training hits the blood sugar levels harder and you have to fine tune to find your right balance hence what SavedbyZero. But by training in this manner you are actually more likely to retain lean mass while leaning down. Which means you are more likely to kept the belly off. Again, the emphasis is slight caloric deficit. No crash diets. just my .02
The full range motion is not really true as if you do half range motions you can achieve more eccentric motion for less energy input. Also if you do like gravity weights biceps curls the motion above the mid point is much less taxing than the bottom half so you can use that energy with a short grip backhand pulley more efficiently and only put emphasis on that part of the motion.
The things is ... there's more variables playing major factors than these priciples alone. One set done half way differ from a set taken to failiure, one set taken to failure differ from a set also taken to failure with higher loads, so.... The REAL indicator of the right volume is FELT not in numbers, that need some experience differentiating between tiredness and exhaustion. As the saying in the bodybuilding community goes: activate don't annihilate. For reference my cycle is 9 and not 7 days, I hit the muscle directly once every 9 days, for reference chest 6 sets/9days, yes that's it for some. That emphasis on recovery that made all the difference. Other indicator for volume balance is that the trainig should energize you for the rest of the day not make you sluggish. Cimpetitors needs is different, their focus is on the maximum protein synthesis that on paper is training each muscle twice a week... its not necessary for the muscle growth itself in strength and size, most of the time counterproductive. Also for reference Tom Platz the squat man, trained his legs once every 2 weeks.. Hope someone tries integrates relying on sensing not just recommendations. Although keeping track if progress is Crucial! Ordem e progresso !
Excellent video. You can literally consume hours of podcasts or videos to get the same info Dr. B has presented here in a concise manner. I am definitely bookmarking this one.
Voltaire- "Perfect is the enemy of the good." A horizontal push exercise/chest press, a horizontal pull exercise/back row and a multi-joint leg exercise/squat done three times a week and Dr. Martin Gibala's HIIT Workout of three 20 second high intensity intervals done three times a week will give most people more benefits than the "perfect workout", because the "perfect workout" is almost never done consistently.
Recovery is as important as training as well as listening to your body. As long as I feel my muscles sore and recovering I leave them resting. Then after the recovery I train them again. For me it's the best to combine compound exercises and some isolated ones. I combine calisthenics and gym. I am 188 cm (6'2") and 90 kg (198 lbs). I consume 200g to 250g of animal protein daily.
Dr Israetel has changed his opinion on full range of motion importance. His current thinking is the full muscle stretch to 1/4 to 1/2 range is the most impactful and important portion of the lift. Focusing on that portion of exercise increases gains 10 to 15%. Going to full lock out or full contraction is not essential according to him.
I found that just the lowering phase on weighted pull ups and bench press. Just make sure you have spotter or bars in place for the bench press. As much as you can handle for a five second eccentric. Just a couple of sets. May not really feel like you've done much of a workout, but you'll feel it the day after. Great gains.
Hi Brad. I have a question that might be a good for a follow up video. I was trained by a trainer who trains professional athletes and had young guys sent to him from all over by coaches trying to get their young wards into the NHL. He trained me to do 50 minute workouts using pretty much all compound movements with free weights with no rest...a somewhat modified verstion of HIIT training. After a few years of this, I was very cut and bigger than most guys but not huge by any means and judging by looking at guys twice my size in the gym, I was twice as strong as most people twice my size. I always see really big guys looking very surprised to see me doing 1 arm chest presses resting on a body ball with 120lb dumbells, then going right into weighted pull ups right into lunges with dumbells then repeating this group of exercise twice more before moving on to another group of 3 exercises. My heart rate is way up there the whole time. I do 4 groups of exercises with 3 exercises per group in 50 minutes. Because there is no rest, I'm training cardio at the same time. I do this 3 days a week. This method conflicts with what the study you read from is reporting i.e. that rest of less than 2 minutes between sets can diminish gains. How do you account for my success conflicting with what the data is suggesting i.e. Is the take away from the study that I'd probably be stronger if I rested between sets? Love your channel!
Before the thing became scientific thing these days, I have been always training like that. I just felt that in deep range of motion I feel very comfortable and also I am stretching my muscle and fascia. Then I also read an article in one of the magazines (don't remember which one) about hiperplasia. It was saying that if you do extreme stretching of trained muscle you can actually get extra muscle fibers. For example after bench press you utilize flies with heavy dumbels. Just the bottom position where your pecs are stretched. Been implementing this and I don't know if I ever got any extra fibers, but definitely had gains and also flexibility and mobility. Only thing I don't really agree with is that you can get hypertrophy anywhere between like 5-30 reps. Well yes you can, but there are 2 types of hypertrophy and I prefer to get myofibrillar one meaning bigger weights and less reps.
Only one caution: bones take much longer to adapt to stress than muscles. There is a fairly large probability that where the muscles/ligaments insert into the bone too much weight will rip the ligament/muscle OUT OF THE BONE...because the bone hasn't adapted to the increased weight even though the muscle has. Muscles take days to weeks to adapt. Bones take months.
The body is very adaptive. And because of that, I change rep ranges every 4 week: 5 to 8 reps, 10 to 15 reps, and finally 15 to 25 reps. Getting stronger in the low rep range will allow you to do the higher rep ranges with more weight, making them even more effective.
"Getting stronger in the low rep range will allow you to do the higher rep ranges with more weight, making them even more effective." This is just nonsense and has been disproven many, many times in sports science. There's a reason why you never ever see power lifters doing high rep ranges to failure, the law of specificity is a real thing. There's nothing wrong with training with different rep ranges if that suits your personal goals and up to 30 reps or so works just fine for hypertrophy, but it is neutral or counter-productive if strength training is your goal. The only time this kind of training actually works to increase overall strength in an effective manner is if you're a total newbie.
Dr. Brad Shoenfeld himself points out that the exercise science regarding stimulation of hypertrophy should be regarded as a "hypothesis generator" only. It's not definitive. It's more like a suggestion, what you "might like to try." This is a relatively young field. Research is usually a small sample size and a short duration. Thus, they have to rely on meta-analysis. There are also difficulties when it comes to measuring hypertrophy over such short studies. For example, is it inflammation or hypertrophy. And how accurate can techniques like ultrasound be.
I've gone once a week for about 7 years now and only done eccentrics above my concentric 1rep max for like 3 reps a set. My FFMI is now higher than 25 making me a "suspected steroid user" as a natural. They are definitely under utilised.
I believe yes on the most effective for building muscle but no on the least fatigue. Eccentrics cause more muscle micro tears (which is what you want in moderation) so recovery may be longer. You should probably avoid emphasizing eccentrics when recovering from injury. Isometrics are better when recovering.
Wow, what an impactful, clear explanation of ways you might exercise to maximize gains! It ties together different perspectives in a way that allows us to tailor workouts to our needs. Thanks so much for another excellent vid!! Gotta go - off to the gymn right now to try out some new things and to document everything.
According to my old physiology book, keeping a muscle contracted to at least 75 percent maximum for 30 seconds or more triggers the chemical reaction for increasing muscle strength. I guess this would be called isometric exercise. Since muscle is made largely from protein, it is important to get a sufficient quantity of all essential amino acids at the same time. BCAA, three of the essential amino acids Leucine, Isoleucine, and valine. are anabolic. HMB, a down metabolism biproduct of amino acid metabolism is anticatabolic meaning it retards muscle deterioration and speeds recovery from injury. Our body doesn't make enough of it and most is lost in urine. Therefore supplements are advisable. Supplements to enhance mitochondria health and number and enhancement of ATP production using NMN and the salvage pathway are also helpful. In addition to the salvage pathway EGCG derived from green tea blocks the methyl consuming action of the enzyme NNMT. It also has other benefits.
Issue with low weight training is nit limited to the time taken to get me into the failure, it converts my ssession from RT to AT as well by engaging heart and cardiovascular systems so i can't say low weight is always best
As you get older simply use a lighter weight and slow it down with good form and range of motion. Your negative strength will always be stronger than your positive so slow it down when going into the negative by more time under tension that light weight now will feel heavy! Resistance weight training!!! Is the most incredible longevity most important thing you could ever do! Muscle strength is crucial for a long productive life and a quality one! Do it!
The most volume I ever did, interesting enough, I was lifting every day. This is 7 days a week. I would do 2 sets per muscle group, per day. This gave me growth and I was able to recover. Volume is all that matters, and it's really easier to spread that volume than to compress it. I don't train to failure for compound movements. I only train to failure on accessory movements, which hit the smaller muscles. I use lighter weights and go for the pump feeling. For example for some muscles, very high volume is necessary for growth. Usually smaller muscles can handle higher volume. So you can train them to failure with lighter weight, to get growth. If you have weak calves for example, or forearms.
Question: was this with or without steroids? Recovery time is vastly reduced with, obviously. I'm just curious, as your training seems like you'd be in a constant state of recovery. I get that if you're switching muscle groups, you're giving them the necessary time to heal, but I'm thinking of the body as a whole... it's interesting you got your most gains this way. I found something similar when I trained 6 times a week, but alternated lift days with HIIT cardio (3 sets of high intensity, no longer than 4 mins with almost full recovery between them).
@@calt6034 I never used steroids in my life. The body can recover within 24 hours from 2 sets, even with compound lifts. If you start pushing the volume of the day beyond a certain point then you can't recover. 2 sets is usually not a lot of volume. In my experience the body adapts to higher training frequency, you don't get sore or have recovery issues as long as you don't do cardio. For example you can train biceps every single day easily, using 2 sets of 8. You can also train certain other body parts daily. Or you can do 2 sets of deadlifts daily.
@@calt6034 And yes you're in a constant state of recovery, but it's only minimum volume. The volume and also adding cardio is when I went into over training. Don't do this with cardio.
@@lucianp2616 That's where I was going with my inquiry, lol. I'm starting to train again, and I've got the same mindset, very low volume, high weight. My resting hr is a decent 56 BPM, so I was going to forego cardio anyways. Don't particularly need it to be in the 40's, I'm not planning on ultramarathons at 190 lbs. I guess the point I'm at right now is deciding on the training type. I'm literally starting again today, and I figured on ultra slow reps to failure. There's been some interesting studies showing that it peaks HGH production on the 'off' days. By nearly 400%. The clincher here being that they have to be *actual* off days. End of the day, I despise wasting time. Like you, I've found daily training to be the fastest gains, but I'll give the slow reps a try for a month, and see if there's any basis for growth and strength.
@@calt6034 That is the same strategy I like to use. Higher frequency, lower volume, no cardio at all for the first month of this, and then after I get the newbie or muscle memory gains, then I go to 4 or 5 days a week with higher volume, and then as I'm very adapted I add cardio, Zone 2, 2 to 3 times a week, and I do lifting ideally 2 to 3 times a week, and I maintain that for as long as I can, for months. Then eventually I reset, which is not lift for a month so the body becomes sensitive to growth again, and repeat. I only had over training when I was doing too much volume of cardio with the lifting. So the note to make from my experience is, if you're going to lift high frequency, don't do any cardio. Just lift. If you're doing cardio high frequency, do the minimum lifting just to maintain, which is once or twice a week.
Thank you very informative. I know someone who was a weight lifter and they died from a blood burst. Can you discuss how one can be mindful and also know that weights done in the wrong way can cause major injury.
Great topic! TY. My only concern is whether the studies used in reference to the various concepts, eg, muscle strength : longevity, accounted for regular folks NOT using TRT / PED's like steroids. Also, is it truly the significance of ECCENTRIC loads, or actually total time under tension to maximize benefits is each rep? I really appreciate channels like this. 👍
I am am lifetime natural powerlifter 45years 200kg bench for reference and number 10 is most important when you want to go true max pateau. Use a spotter so you can maximise your eccentric movement. The rest is spot on for natural bodybuilding/strenght training. And higher volume or pumpsets are for people who take medicine that are made for terminal patients😂(steroids) Natural is the best on the long term And I am stronger now than was at 30/35 years old. And the users I know of my age are weak or dead now.(destroyed their natural potential)
Sir today i done my basic glucose test after 2 hour of taking preworkout and nmber was 117 so am i diabetic or not?? I am really depressed since morning
Thanks to this video I've finally found the name of the type of training I've been doing for 7 years. I've just been calling it giga-eccentrics or mega-negs, but actually its called supramaximal training. Honestly, the name sounds about as ridiculous as the one I came up with. They definitelly work.
If you want to build strength, lifting heavy is necessary not optional for many reasons. It's not necessary for muscle, but it's necessary for your nervous system. Having more muscle means being stronger but this logic is far inferior over more comprehensive approach where you realize that neural adaptation is the dominant factor in strength. Powerlifters (that's a popular strength sport) don't always train heavy. There is a concept called sub-maximal training, which means you train with "sub-maximal" loads which is probably still more than what a regular bodybuilder do, plus you need to hit those heavy sets too and know how to sensibly increase the weight. For example for bodybuilding (building muscle) it's better to get closer to failure, however for building strength it's detrimental to get close to failure but you need to have a good proximity, which mostly depends on consistency of form over each reps and speed of the reps. At the end of the day, powerlifters do these "lighter" sets as a majority of their volume but it's "lighter" only for them, for anybody else that's very heavy. You can do sets of 20 as much as you want but you will plateau pretty fast with strength, that's why there is usually such a big gap between strength levels of even average strength focused trainees and regular gym rats who are just doing bodybuilding. Training for strength is not inherently more injury prone than bodybuilding, this is mostly an issue caused by doing "stupid" things during training and also most injuries happen at the top of the sport in enhanced athletes so really not something you or anybody should be worried about.
Reactive oxygen and nitrogen species (RONS) produced during exercise are recognized as fundamental stressors that can promote improvements in athletic performance and overall health. Similarly the RONS and subsequent inflammation cause by resistance training is also fundamental stressors for repair and gain of muscles induce by resistance training. So I am wondering whether you have ever looked into possible counter effects on musle growth for the many praised anti-oxidants and anti-inflammatory compounds like omega-3 PUFAs, astaxanthin and similar that you are promoting?
Hey love what you are doing Suggest you use diaphragmatic breathing though - you will sound smoother and less ‘breathy’ and it will be easy to follow what you are saying 😊
Arthur Jones built "NO" and "NA" (negative only and negative accentuated) machines in the 70's to test the effectiveness of the eccentric phase of exercise, guess these guys are a little slow on the uptake
Dr Mike is the first to come up with that nifty name but he’s not the first to come up with “maximum recoverable volume” That’s a very old concept 2:19
It is unfortunate that it is being shown in this video. Completely useless exercise with dumbells that would have been too small even if she was lying down. Gyms are full of people who are copying what they saw on videos so the more bad modelling of exercises in video content, the more people wasting time in the gym not getting gains.
Everyones maximum recovery vomume IS different in everyone But how do you know what it is? You cant So keep volume to a absolute minimum Keep intensity to a maximum And give your body part a week to recover
@@lucianp2616 What about war? Muscles naturally get bigger as you get stronger. Looking like a swollen dummy isn’t a Greek statue. A man’s body is built for war. I look like a golden god & I fight like one.
Do you really think pro bodybuilders and the highly trained are going to be watching this without already knowing Drs Schoenfield and Israetel's advice?
Re: #7 progressive overload: you can't keep increasing load forever, and you failed to explain how to determine when you've reached your desirable long-term max load.
You can increase load indefinitely as long as you don't define it just as volume. Technique, density, speed, power are also variables. Either of these two have longer podcasts that go into greater depth. Dr. Andy Galpin as well has recently posted a number of great in depth podcasts.
here's the thing though. Doctor Mike has great content definitely. I respect him. However it's hard to listen to someone who is not natural. Dr Brad Stanfield it be interesting if you interviewed Jay vincent and Drew Baye or beye. I'm 46 yrs old and I am stronger and more muscular now doing their style of training than when i was 21 and I have never as Jesus Christ as my witness taken steroids or trt or any other performing enhancing drugs
This is not a good advice. Maximum effective volume might be good for pro athletes, but for someone who wants to ensure the best bang for his time, minimum effective volume is the proven way to go. Overtraining is the main reason most people don't see gains. Variability is much lower with the minimum load. A single set will already stimulate most growth you can get out the workout, and will maximize the recovery allowing you to maximize weekly growth by increasing frequency. Schonefeld is the only one whose studies show benefits of higher volume, probably due to improper methods and unblinded data collection and analysis by Schonfeld himself. Good luck reproducing it. Lower weights are also not gonna do much for most of the trained or uninjured individuals either. There is also no strong evidence for full range of motion.
You should have Jeff nippard and Dr Mike on your show!!! They are the two body building science based lifters I follow and your saying alot of good but I think Jeff would clarify some things about stuff you said. Can't know what failure is if you never take a set to failure, right. And we can't base our training off one study, as you know.
I just watched the debate that this guy, Mike did with Vegan Gains just a few years ago. It’s unbelievable how much he’s aged. I’m not too sure we should be listening to this guy asked to say about health and fitness.
99.999 % of people have no idea where they fit in, in these strategesi Who knows what their Maximum Recoverable volume is? Sometimes you can use too much science. Telling the average person to "not overtrain" will cause them to lose muscle. Most people aren't training hard enough. Even though I don't like his personality, but Greg Doucette's "Train harder than last time" is what works.
Resistance training is supposed to be a lifestyle for living healthy, not a race to compete in a bodybuilding competition. There is no reason to builder muscle faster. Newbie gains are done in 6 to 12 months. Being consistent is most important. That said, people should train optimally as described in the video, but just don't believe you need 2.2 g/kg of protein to obtain more muscle as fast as possible. There's likely no benefit, but there could be long-term consequences.
i would say most of these make lifting more complicated than it needs to be. go to the gym, lift weights and be consistent. let's not act like building muscle is a calculus equation. most people i've seen who stay consistent and use proper form end up building muscle. it's cool if your thing is to nerd out on this stuff. but acting like anything else is wrong (like mike israetel does) is just silly and pretentious. people have been building muscle before there was anything such as "exercise science". not that it's a worthless thing, but most of the all time legends in any sport were not coached by "exercise scientists".
WHY would anyone be interested specifically in building muscle FASTER than other folk? I have seen numerous other vids from this dude from which i have derived feelings of intellectual discomfort, so, finally, on this occasion, i am blocking this profiteering ejit's channel. I will not even go back over this post to correct spelling or grammar.. just delighted to put the opinions of this specimun in my past. Sin é
Dr Mike Israetel and Professor Brad Schoenfeld are legends! Highly recommend them for evidence-based exercise advice
📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
would be nice to have a link to original video from preview
Shame the first frame is Thomas DeLauer (sPeLlInG, sorry) though 🤣
I love professor Mike for the advice and he is just so funny to watch.
What was most important for me was to change my mindset about training. That it is not just about training/moving but getting the right stimulus. And focusing and most bang for your bucks...
Sorry, but while they might be media legends, they are among the least reliable sources for evidence-based exercise information out of all people who study the matter.
@@duncan.o-vic Really?
Why do you think that?
Unfortunately progressive overload is not something that can be continued forever. Eventually you reach your maximum genetic potential and no amount of extra training will allow you to add weight, reps or sets without running out of recovery time. There's also the effect of age.
I'm coming up on 72 years of age so even maintaining my present level of intensity and volume is something that natural sarcopenia will make more difficult.
One aspect that I think was under-stated is the importance of novel stimulus.
Muscles grow in response to novel stimulus -- which is why progressive overload is a thing. However, simply increasing the weight/sets/reps is not the only way to achieve this end. I switched from regular "warmup-working sets-rest" to using a pyramid technique and it's really boosted my own gains. For instance, I start my bicep curl workout with one set of 20 reps with 10Kg dumbells then do a couple of sets with 1-2 RIR using 15Kg and then do three sets with 1-2 RIR using 20Kg. Another set to failure with 20Kg and then I step back down to 15Kg for two sets to failure and back to 10Kg with two sets to failure. The final set is basically just 5Kg to failure. My recovery time after this is 2-3 days so using push/pull/legs I am training about 4 days a week without problems.
This gives me the strength gains of high-load/low-weight sets plus the hypertrophy and endurance benefits of lighter weights with higher reps. All of this in one session seems to provide a diversity of stimulation that promotes more gains.
I only started resistance training about four years ago after being diagnosed with Parkinson's but in that short period of time I've gone from being a 92Kg potato with 13-inch arms to now weighing just 78Kg with 15.5-inch arms and able to do 15 reps of dips with an additional 25Kg of weight.
I refuse to become "frail" and so far I'm kicking sand in the face of PD while bouincing instead of breaking when I fall (but having much bigger muscles makes episodes of dystonia *really* painfull -- ah, swings and roundabouts I guess) 🙂
There is also differences between muscles. Some muscle groups tend to respond quite well with low load, like the delts. Other groups like the biceps have motor sub units that only activates with certain types of grip and requires you to do not only heavy loads but also different types of grips for full activation so there isn't a fully universal optimum set and rep.
It takes about 10 years of lifting to maximize natural potental if pushing really hard. Most of the time people arnt pushing themselves hard enough or not doing a program that gives the muscles enough of the volume, while also pushing hard.
Jeff nippard talks about this, he's a natural science based lifter
@@syberspy9 That's probably true when you start young - but at my age sarcopenia is working against gains so I doubt I'll add any more muscle. In fact, just maintaining the muscle I've got as I head further into my 70s will be a big enough task.
Finally! Someone who speaks my language with decent knowledge of physiology and muscle mechanics. This is the most informed comment I have heard in a while.
Thank you.
@@syberspy9Jeff Nippard is full of steroids, he's also talking about it. Why do you think he's natural?
This is such a useful post, Brad! I’ll note that Pavel Tsatsouline has for decades promoted not training to failure. He notes that the joints are on the lymph system and therefore recover slower than muscle. Too aggressive muscle training doesn’t allow the joints to keep up in strength-building often leading to joint damage. This especially important for me at 75 years.
💯 agree completely, I have great results following Pavel Tsatsouline training techniques of not training to failure (greasing the groove) with kettlebells, steel clubs and dumb bells. The odd thing is that Mike Israetel has stated that training with kettlebells is useless:
ua-cam.com/video/uU1feDcJ7lg/v-deo.html
Why would anyone giving "professional " advice on training make that assertion? Screw him and his overinflated ego, I get my fitness advice from people who know what they are doing and have their egos in check (Mark Wildman, Lebe Stark, the Bioneer).
There is a difference between lifting for gaining muscle size or for strenght. For muscle size any rep.range between 6-35 gives very similar results as long as you go to failure. Going to failure is especially importants with high reps, while with lower reps you can skip the last 1-2 reps.
If your goal is maximum strength on the other hand hen high weight with very low reps is the key. 1-3 reps close to you max weight. To lift close to max safely I recommend combining weight with resistance bands. Resistance bands makes it easier to abort a lift that is too heavy.
It would be good to hear @DrBradStanfield on this topic because those are 2 different approaches and it is not clear what is more beneficial for health and longevity - muscle mass or strength
I would elevate #9 (personalization) to #1. Determine your own capabilities and desired outcomes.
Influencers place far too much emphasis on increasing muscle volume while strength and conditioning are more critical to well-being and longevity. Not everyone wants to appear big, not everyone can naturally become big and for those who do want to have an imposing presence, the temptation is to favour unsafe shortcuts.
Also:
1. Don't work through pain and injuries - it's your body's way of telling you that you are exceeding your limits and need time to recover.
2. Reward yourself mentally for exercising - don't punish yourself when you miss a session.
3. Form is far more important than weight. Perfect your technique first and then increase the weight.
4. If you're not sure about something, check with your doctor, a training specialist or someone who works out at the same gym.
Finally:
Just do it... you will see results and have in the process! 😁💪
@gaston. In a way the same rules apply. It's not the training that bulks you so much as the caloric intake.
Now be aware doing this sucks... but it works. Do exactly as is recommended but with a slight caloric deficit. I say it sucks because resistance training hits the blood sugar levels harder and you have to fine tune to find your right balance hence what SavedbyZero.
But by training in this manner you are actually more likely to retain lean mass while leaning down. Which means you are more likely to kept the belly off.
Again, the emphasis is slight caloric deficit. No crash diets.
just my .02
The full range motion is not really true as if you do half range motions you can achieve more eccentric motion for less energy input. Also if you do like gravity weights biceps curls the motion above the mid point is much less taxing than the bottom half so you can use that energy with a short grip backhand pulley more efficiently and only put emphasis on that part of the motion.
The things is ... there's more variables playing major factors than these priciples alone.
One set done half way differ from a set taken to failiure, one set taken to failure differ from a set also taken to failure with higher loads, so....
The REAL indicator of the right volume is FELT not in numbers, that need some experience differentiating between tiredness and exhaustion. As the saying in the bodybuilding community goes: activate don't annihilate.
For reference my cycle is 9 and not 7 days, I hit the muscle directly once every 9 days, for reference chest 6 sets/9days, yes that's it for some.
That emphasis on recovery that made all the difference.
Other indicator for volume balance is that the trainig should energize you for the rest of the day not make you sluggish.
Cimpetitors needs is different, their focus is on the maximum protein synthesis that on paper is training each muscle twice a week... its not necessary for the muscle growth itself in strength and size, most of the time counterproductive.
Also for reference Tom Platz the squat man, trained his legs once every 2 weeks..
Hope someone tries integrates relying on sensing not just recommendations.
Although keeping track if progress is Crucial! Ordem e progresso !
Excellent video. You can literally consume hours of podcasts or videos to get the same info Dr. B has presented here in a concise manner. I am definitely bookmarking this one.
Voltaire- "Perfect is the enemy of the good." A horizontal push exercise/chest press, a horizontal pull exercise/back row and a multi-joint leg exercise/squat done three times a week and Dr. Martin Gibala's HIIT Workout of three 20 second high intensity intervals done three times a week will give most people more benefits than the "perfect workout", because the "perfect workout" is almost never done consistently.
Dr. Brad, have you ever thought of doing a video of you doing your exercise routine?
Recovery is as important as training as well as listening to your body. As long as I feel my muscles sore and recovering I leave them resting. Then after the recovery I train them again. For me it's the best to combine compound exercises and some isolated ones. I combine calisthenics and gym. I am 188 cm (6'2") and 90 kg (198 lbs). I consume 200g to 250g of animal protein daily.
Dr Israetel has changed his opinion on full range of motion importance. His current thinking is the full muscle stretch to 1/4 to 1/2 range is the most impactful and important portion of the lift. Focusing on that portion of exercise increases gains 10 to 15%. Going to full lock out or full contraction is not essential according to him.
scientific approach is funny, you can end up changing mind every week
#5 can now be outshined by lengthened oartials at the stretched position
Thomas Delauer is an absolute must watch channel. Has completely changed our families health. And love your videos as well!
sometimes he talks bs, so don't make a god out of him
Mike is the absolute GOAT. I have been telling people about him for 12 years
wow, thank you very much Sherlock
Mike is the absolute GOAT of steroid abuse, for sure. Can learn A LOT from him of what NOT to do.
I found that just the lowering phase on weighted pull ups and bench press. Just make sure you have spotter or bars in place for the bench press. As much as you can handle for a five second eccentric. Just a couple of sets. May not really feel like you've done much of a workout, but you'll feel it the day after. Great gains.
Accurate and helpful advice. Thanks Dr.
The info on recommended rest between sets for strength gains starting at 5:33 is golden!
Great video, thank you Brad. Informative with action steps.
Mike Israetel has replaced almost all of the fitness-channels I follow. He is just so amazing: funny and knowleadgeable.
Facts. I have improved my workouts massively with his information. My physique is at peak levels thanks to following his advice.
I still haven't done the Thor workout he showed on his channel. I want to have a Thor bod.
Is it me or does his content seem more like bro science
@@__-tz6xx that is my current workout. It's tough, but gives good results
Yeah, but I don’t like the way he doesn’t say what’s on his mind. lol.
Using all of these rec. without thinking much why I do it. It just felt right.
Hi Brad. I have a question that might be a good for a follow up video. I was trained by a trainer who trains professional athletes and had young guys sent to him from all over by coaches trying to get their young wards into the NHL. He trained me to do 50 minute workouts using pretty much all compound movements with free weights with no rest...a somewhat modified verstion of HIIT training. After a few years of this, I was very cut and bigger than most guys but not huge by any means and judging by looking at guys twice my size in the gym, I was twice as strong as most people twice my size. I always see really big guys looking very surprised to see me doing 1 arm chest presses resting on a body ball with 120lb dumbells, then going right into weighted pull ups right into lunges with dumbells then repeating this group of exercise twice more before moving on to another group of 3 exercises. My heart rate is way up there the whole time. I do 4 groups of exercises with 3 exercises per group in 50 minutes. Because there is no rest, I'm training cardio at the same time. I do this 3 days a week. This method conflicts with what the study you read from is reporting i.e. that rest of less than 2 minutes between sets can diminish gains. How do you account for my success conflicting with what the data is suggesting i.e. Is the take away from the study that I'd probably be stronger if I rested between sets? Love your channel!
Before the thing became scientific thing these days, I have been always training like that.
I just felt that in deep range of motion I feel very comfortable and also I am stretching my muscle and fascia.
Then I also read an article in one of the magazines (don't remember which one) about hiperplasia.
It was saying that if you do extreme stretching of trained muscle you can actually get extra muscle fibers.
For example after bench press you utilize flies with heavy dumbels. Just the bottom position where your pecs are stretched.
Been implementing this and I don't know if I ever got any extra fibers, but definitely had gains and also flexibility and mobility.
Only thing I don't really agree with is that you can get hypertrophy anywhere between like 5-30 reps.
Well yes you can, but there are 2 types of hypertrophy and I prefer to get myofibrillar one meaning bigger weights and less reps.
Full ROM is inferior to long-length partials. Israetel has covered this (with Wolf)
Only one caution: bones take much longer to adapt to stress than muscles. There is a fairly large probability that where the muscles/ligaments insert into the bone too much weight will rip the ligament/muscle OUT OF THE BONE...because the bone hasn't adapted to the increased weight even though the muscle has. Muscles take days to weeks to adapt. Bones take months.
99.99% of people won't have that problem
Then I would probably train properly and it won't be a problem! A natural lifter training properly won't have nothing to worry about!
The body is very adaptive. And because of that, I change rep ranges every 4 week: 5 to 8 reps, 10 to 15 reps, and finally 15 to 25 reps. Getting stronger in the low rep range will allow you to do the higher rep ranges with more weight, making them even more effective.
What do you think would be different, if you only train in the 5 -8 rep range?
"Getting stronger in the low rep range will allow you to do the higher rep ranges with more weight, making them even more effective."
This is just nonsense and has been disproven many, many times in sports science. There's a reason why you never ever see power lifters doing high rep ranges to failure, the law of specificity is a real thing. There's nothing wrong with training with different rep ranges if that suits your personal goals and up to 30 reps or so works just fine for hypertrophy, but it is neutral or counter-productive if strength training is your goal. The only time this kind of training actually works to increase overall strength in an effective manner is if you're a total newbie.
Loving the videos lately, Brad!
@drBradStanfield could you please clarify what approach is better in terms of health and longevity - bodybuilding or powerlifting?
Dr. Brad Shoenfeld himself points out that the exercise science regarding stimulation of hypertrophy should be regarded as a "hypothesis generator" only. It's not definitive. It's more like a suggestion, what you "might like to try."
This is a relatively young field. Research is usually a small sample size and a short duration. Thus, they have to rely on meta-analysis.
There are also difficulties when it comes to measuring hypertrophy over such short studies. For example, is it inflammation or hypertrophy. And how accurate can techniques like ultrasound be.
Is eccentric exercise the hidden secret to building muscle? I was told eccentric load is what builds the most muscle for the least fatigue.
Yes. It's the reason free weights are better than machines for muscle growth.
@@josephjroy6593 Free weights aren´t better.
@@josephjroy6593 Machines let you do eccentric training specifically. Machines should be better.
I've gone once a week for about 7 years now and only done eccentrics above my concentric 1rep max for like 3 reps a set. My FFMI is now higher than 25 making me a "suspected steroid user" as a natural. They are definitely under utilised.
I believe yes on the most effective for building muscle but no on the least fatigue. Eccentrics cause more muscle micro tears (which is what you want in moderation) so recovery may be longer. You should probably avoid emphasizing eccentrics when recovering from injury. Isometrics are better when recovering.
Thank you, amazing summary!
Great vid, another knock out of the park!
Dr Brad Stanfield, nice video keep up the amazing content
Careful with negatives.
I injured my bicep badly with that.
Didn’t heal for 2 years until I did a 5 day water fast.
Hey, could you go more in depth on this? How did you notice the water fast having an effect on your bicep injury?
Wow, what an impactful, clear explanation of ways you might exercise to maximize gains! It ties together different perspectives in a way that allows us to tailor workouts to our needs. Thanks so much for another excellent vid!! Gotta go - off to the gymn right now to try out some new things and to document everything.
According to my old physiology book, keeping a muscle contracted to at least 75 percent maximum for 30 seconds or more triggers the chemical reaction for increasing muscle strength. I guess this would be called isometric exercise. Since muscle is made largely from protein, it is important to get a sufficient quantity of all essential amino acids at the same time. BCAA, three of the essential amino acids Leucine, Isoleucine, and valine. are anabolic. HMB, a down metabolism biproduct of amino acid metabolism is anticatabolic meaning it retards muscle deterioration and speeds recovery from injury. Our body doesn't make enough of it and most is lost in urine. Therefore supplements are advisable. Supplements to enhance mitochondria health and number and enhancement of ATP production using NMN and the salvage pathway are also helpful. In addition to the salvage pathway EGCG derived from green tea blocks the methyl consuming action of the enzyme NNMT. It also has other benefits.
Thanks.
Issue with low weight training is nit limited to the time taken to get me into the failure, it converts my ssession from RT to AT as well by engaging heart and cardiovascular systems so i can't say low weight is always best
Commuting everyday on bicycle, running and tree climbing enough exercise? Does quetiapine provide good quality sleep?
Is it better to have focus on strength gains or developing more muscle mass? Power lifter vs. Body builder?
Does pushing muscles close to failure increase the risk of rhabdomyolysis? What strategies are there to reduce that risk?
Thanks Doctor. I enjoy your videos.
As you get older simply use a lighter weight and slow it down with good form and range of motion. Your negative strength will always be stronger than your positive so slow it down when going into the negative by more time under tension that light weight now will feel heavy! Resistance weight training!!! Is the most incredible longevity most important thing you could ever do! Muscle strength is crucial for a long productive life and a quality one! Do it!
The most volume I ever did, interesting enough, I was lifting every day. This is 7 days a week. I would do 2 sets per muscle group, per day. This gave me growth and I was able to recover.
Volume is all that matters, and it's really easier to spread that volume than to compress it. I don't train to failure for compound movements. I only train to failure on accessory movements, which hit the smaller muscles. I use lighter weights and go for the pump feeling.
For example for some muscles, very high volume is necessary for growth. Usually smaller muscles can handle higher volume. So you can train them to failure with lighter weight, to get growth. If you have weak calves for example, or forearms.
Question: was this with or without steroids? Recovery time is vastly reduced with, obviously. I'm just curious, as your training seems like you'd be in a constant state of recovery. I get that if you're switching muscle groups, you're giving them the necessary time to heal, but I'm thinking of the body as a whole... it's interesting you got your most gains this way. I found something similar when I trained 6 times a week, but alternated lift days with HIIT cardio (3 sets of high intensity, no longer than 4 mins with almost full recovery between them).
@@calt6034 I never used steroids in my life. The body can recover within 24 hours from 2 sets, even with compound lifts. If you start pushing the volume of the day beyond a certain point then you can't recover. 2 sets is usually not a lot of volume. In my experience the body adapts to higher training frequency, you don't get sore or have recovery issues as long as you don't do cardio.
For example you can train biceps every single day easily, using 2 sets of 8. You can also train certain other body parts daily. Or you can do 2 sets of deadlifts daily.
@@calt6034 And yes you're in a constant state of recovery, but it's only minimum volume. The volume and also adding cardio is when I went into over training. Don't do this with cardio.
@@lucianp2616 That's where I was going with my inquiry, lol. I'm starting to train again, and I've got the same mindset, very low volume, high weight. My resting hr is a decent 56 BPM, so I was going to forego cardio anyways. Don't particularly need it to be in the 40's, I'm not planning on ultramarathons at 190 lbs.
I guess the point I'm at right now is deciding on the training type. I'm literally starting again today, and I figured on ultra slow reps to failure. There's been some interesting studies showing that it peaks HGH production on the 'off' days. By nearly 400%. The clincher here being that they have to be *actual* off days.
End of the day, I despise wasting time. Like you, I've found daily training to be the fastest gains, but I'll give the slow reps a try for a month, and see if there's any basis for growth and strength.
@@calt6034 That is the same strategy I like to use. Higher frequency, lower volume, no cardio at all for the first month of this, and then after I get the newbie or muscle memory gains, then I go to 4 or 5 days a week with higher volume, and then as I'm very adapted I add cardio, Zone 2, 2 to 3 times a week, and I do lifting ideally 2 to 3 times a week, and I maintain that for as long as I can, for months. Then eventually I reset, which is not lift for a month so the body becomes sensitive to growth again, and repeat.
I only had over training when I was doing too much volume of cardio with the lifting. So the note to make from my experience is, if you're going to lift high frequency, don't do any cardio. Just lift. If you're doing cardio high frequency, do the minimum lifting just to maintain, which is once or twice a week.
Excellent lecture.
Thank you very informative. I know someone who was a weight lifter and they died from a blood burst. Can you discuss how one can be mindful and also know that weights done in the wrong way can cause major injury.
Dr Brad Stanfield, cool video I loved it
thanks!
Great video, thank you! Can you define what is a "set", number of consecutive repetitions? or number of group of consecutive repetitions?
Set is a group of consecutive repetitions.
A set of repetitions. So if you get down, do 10 or so pushups, then get back up, you did one set of pushups.
excellent video, as usual.
That was spectacular! ❤❤
Great topic! TY.
My only concern is whether the studies used in reference to the various concepts, eg, muscle strength : longevity, accounted for regular folks NOT using TRT / PED's like steroids.
Also, is it truly the significance of ECCENTRIC loads, or actually total time under tension to maximize benefits is each rep?
I really appreciate channels like this. 👍
Helpful video - and the first time I've ever heard eccentric pronounced like "e-centric" rather than like "ex-centric". Is that a New Zealand thing?
him and Jeff Nippard and Jeff Calvalare, depending on the type of training.
#11 - Roid up, just like the YT influencers, but deny it completely.
Mike has never denied it!
Tom Defluer didn't do roids. He just lost a lot of weight
He blatantly admits he takes " stupid amounts of roids " in a interview with Steven Bartlet
Mike has some cool videos on Lengthened Partials, well worth looking into. Training to failure trains your CNS to fail. Avoid it.
I am am lifetime natural powerlifter 45years 200kg bench for reference and number 10 is most important when you want to go true max pateau.
Use a spotter so you can maximise your eccentric movement.
The rest is spot on for natural bodybuilding/strenght training.
And higher volume or pumpsets are for people who take medicine that are made for terminal patients😂(steroids)
Natural is the best on the long term And I am stronger now than was at 30/35 years old.
And the users I know of my age are weak or dead now.(destroyed their natural potential)
Sir today i done my basic glucose test after 2 hour of taking preworkout and nmber was 117 so am i diabetic or not?? I am really depressed since morning
Thanks to this video I've finally found the name of the type of training I've been doing for 7 years. I've just been calling it giga-eccentrics or mega-negs, but actually its called supramaximal training.
Honestly, the name sounds about as ridiculous as the one I came up with.
They definitelly work.
If you want to build strength, lifting heavy is necessary not optional for many reasons. It's not necessary for muscle, but it's necessary for your nervous system. Having more muscle means being stronger but this logic is far inferior over more comprehensive approach where you realize that neural adaptation is the dominant factor in strength. Powerlifters (that's a popular strength sport) don't always train heavy. There is a concept called sub-maximal training, which means you train with "sub-maximal" loads which is probably still more than what a regular bodybuilder do, plus you need to hit those heavy sets too and know how to sensibly increase the weight. For example for bodybuilding (building muscle) it's better to get closer to failure, however for building strength it's detrimental to get close to failure but you need to have a good proximity, which mostly depends on consistency of form over each reps and speed of the reps. At the end of the day, powerlifters do these "lighter" sets as a majority of their volume but it's "lighter" only for them, for anybody else that's very heavy. You can do sets of 20 as much as you want but you will plateau pretty fast with strength, that's why there is usually such a big gap between strength levels of even average strength focused trainees and regular gym rats who are just doing bodybuilding. Training for strength is not inherently more injury prone than bodybuilding, this is mostly an issue caused by doing "stupid" things during training and also most injuries happen at the top of the sport in enhanced athletes so really not something you or anybody should be worried about.
When you say you need to have a good proximity, what does that mean? How close to failure do strength athletes come?
Reactive oxygen and nitrogen species (RONS) produced during exercise are recognized as fundamental stressors that can promote improvements in athletic performance and overall health. Similarly the RONS and subsequent inflammation cause by resistance training is also fundamental stressors for repair and gain of muscles induce by resistance training. So I am wondering whether you have ever looked into possible counter effects on musle growth for the many praised anti-oxidants and anti-inflammatory compounds like omega-3 PUFAs, astaxanthin and similar that you are promoting?
Most all of what to spoke of evolves around the “ SAID Principle “ Specific Adaptation to Implied Demand
"Imposed Demand"
The is no advantage controlling the eccentric for 3-5s as opposed to 2s control.
Can you discuss blood flow restriction bands that allow gains fir much lighter weights.
Hey love what you are doing Suggest you use diaphragmatic breathing though - you will sound smoother and less ‘breathy’ and it will be easy to follow what you are saying 😊
You didn't say anything about long muscle lengths
Eccentric - Mike Mentzer's "negative reps" ida.
Arthur Jones built "NO" and "NA" (negative only and negative accentuated) machines in the 70's to test the effectiveness of the eccentric phase of exercise, guess these guys are a little slow on the uptake
Dr Stanfield and Dr Israetel is a legendary crossover of fitness and longevity fields.
I beleive the latest research shows that resting for more than 2 minutes between sets shows no added benefit. 1 minute seems to be the sweet spot
Can you please comment on whether Les mills body pump is effective as resistance training. Many thanks!
I never hit a volume that was negative. Really high levels.
Good video. But I think it would be less stressful to listen to if you talked at 80% speed.
Dr Mike is the first to come up with that nifty name but he’s not the first to come up with “maximum recoverable volume”
That’s a very old concept 2:19
Big muscles - Just add Hany Rambod, 20+ years experience and 24+ Olympia wins.
12:04 what is she doing 😭
Lol
Lmaoo ain't no way she's doing dumbbell flyes through a path of 0 resistance 💀💀
Wasting her time and taking up space.
It is unfortunate that it is being shown in this video. Completely useless exercise with dumbells that would have been too small even if she was lying down. Gyms are full of people who are copying what they saw on videos so the more bad modelling of exercises in video content, the more people wasting time in the gym not getting gains.
Earning stock video cash.
Goggins "You don't know me son"
Sets or Reps
Nothing new here
Team 3D Alpha is pretty damn good too
Everyones maximum recovery vomume
IS different in everyone
But how do you know what it is?
You cant
So keep volume to a absolute minimum
Keep intensity to a maximum
And give your body part a week to recover
Dr Mike is absolutely goated, love the guy and he has a killer sense of humour to boot
Basically he's my Dad
Max = 3x5 compound lifts 3x/week (+ warmup sets) it’s not hard to get stronger.
Stronger, but what about bigger?
@@lucianp2616 What about war? Muscles naturally get bigger as you get stronger. Looking like a swollen dummy isn’t a Greek statue. A man’s body is built for war. I look like a golden god & I fight like one.
@@bryanutility9609 A man´s body is built for war. Are you from Israel? A man's mind and heart is built for love, not war.
Some of this is incorrect for bodybuilders and advanced training. You should train to failure snd then recover with rest and much protein.
Do you really think pro bodybuilders and the highly trained are going to be watching this without already knowing Drs Schoenfield and Israetel's advice?
"INVERSELY" associated with......!
Why does this Dude sounds like Stewie Griffin?
Great video Brad. Thomas deLauer has zero credibility in my book! His last video was pushing Fatty15.
Re: #7 progressive overload: you can't keep increasing load forever, and you failed to explain how to determine when you've reached your desirable long-term max load.
You can increase load indefinitely as long as you don't define it just as volume. Technique, density, speed, power are also variables. Either of these two have longer podcasts that go into greater depth. Dr. Andy Galpin as well has recently posted a number of great in depth podcasts.
0. Keep showing up in the gym.
here's the thing though. Doctor Mike has great content definitely. I respect him. However it's hard to listen to someone who is not natural. Dr Brad Stanfield it be interesting if you interviewed Jay vincent and Drew Baye or beye. I'm 46 yrs old and I am stronger and more muscular now doing their style of training than when i was 21 and I have never as Jesus Christ as my witness taken steroids or trt or any other performing enhancing drugs
11. Periodization?
Mentioned specifically in 10 13:00
Rspeak slower. I can barely understand what you're saying.
This is not a good advice.
Maximum effective volume might be good for pro athletes, but for someone who wants to ensure the best bang for his time, minimum effective volume is the proven way to go. Overtraining is the main reason most people don't see gains. Variability is much lower with the minimum load. A single set will already stimulate most growth you can get out the workout, and will maximize the recovery allowing you to maximize weekly growth by increasing frequency.
Schonefeld is the only one whose studies show benefits of higher volume, probably due to improper methods and unblinded data collection and analysis by Schonfeld himself. Good luck reproducing it.
Lower weights are also not gonna do much for most of the trained or uninjured individuals either.
There is also no strong evidence for full range of motion.
If he had muscles he'd have credibility.
Dr Mike Isreatel is on Aylot of Steroids hes in his 30's ,Bald and looks old for his age😂
You should have Jeff nippard and Dr Mike on your show!!! They are the two body building science based lifters I follow and your saying alot of good but I think Jeff would clarify some things about stuff you said. Can't know what failure is if you never take a set to failure, right.
And we can't base our training off one study, as you know.
I just watched the debate that this guy, Mike did with Vegan Gains just a few years ago. It’s unbelievable how much he’s aged. I’m not too sure we should be listening to this guy asked to say about health and fitness.
Right, because his physical appearance is so much more important than all the research and training that he has done in the field. /s
99.999 % of people have no idea where they fit in, in these strategesi Who knows what their Maximum Recoverable volume is? Sometimes you can use too much science. Telling the average person to "not overtrain" will cause them to lose muscle. Most people aren't training hard enough. Even though I don't like his personality, but Greg Doucette's "Train harder than last time" is what works.
Resistance training is supposed to be a lifestyle for living healthy, not a race to compete in a bodybuilding competition. There is no reason to builder muscle faster. Newbie gains are done in 6 to 12 months. Being consistent is most important.
That said, people should train optimally as described in the video, but just don't believe you need 2.2 g/kg of protein to obtain more muscle as fast as possible. There's likely no benefit, but there could be long-term consequences.
i would say most of these make lifting more complicated than it needs to be. go to the gym, lift weights and be consistent. let's not act like building muscle is a calculus equation. most people i've seen who stay consistent and use proper form end up building muscle.
it's cool if your thing is to nerd out on this stuff. but acting like anything else is wrong (like mike israetel does) is just silly and pretentious. people have been building muscle before there was anything such as "exercise science". not that it's a worthless thing, but most of the all time legends in any sport were not coached by "exercise scientists".
WHY would anyone be interested specifically in building muscle FASTER than other folk? I have seen numerous other vids from this dude from which i have derived feelings of intellectual discomfort, so, finally, on this occasion, i am blocking this profiteering ejit's channel. I will not even go back over this post to correct spelling or grammar.. just delighted to put the opinions of this specimun in my past. Sin é
Do you even lift? 😅