Mike...full rom, Nippard....Niche excercises, Wolf....lenghted partial. Pak? Pak lifts and fun. Greetings from the end of the world (Chile). Keep beign awesome
Your videos on minimum effective dose for strength really motivated me to transition from pure aesthetic training to power building and as a result I enjoy lifting more so you are doing what you set out to do! 🖤
I actually deeply respect you,milo and of course i can't exclude greg Nuckols. You have showed me what evidence based actually is. This past year i have experienced a second wave of noob gains as i have upped the volume to ~35 fractional sets for some lagging muscle groups that i thought would never grow. Add to that lenghtened training has made my joints feel extremely well. Training triceps with almost exclusively overhead extensions (lemgthened partials) +using machine presses since they wont kill my gains has cured my elbow pain apparently. Also the superset studies allow me to see these amazing gians in 4 workouts of 75minutes. Im glad i heard Greg early on and built my work capacity so i can actually superset everything and not die
Me too. Ok, OHP is probably not the best exercise for anything for a bunch or reasons, but it is effective to some degree and it is just that cool. So yeah, it's in my workouts forever. Also, my shoulders feel better when I do it in comparison to when I'm not doing it, so there's that.
I find it confusing when someone says that strength and hypertrophy are not really corrolated but also says that we absolutely need to progressively overload which mean that we need to get stronger for hypertrophy.
people don't say they're not correlated - they are. but at the extremes, you train differently to maximize each one. any strength program will still make you bigger, and any hypertrophy program will also make you stronger. just maybe not as optimally as if you specialized in one or the other.
@@s98715 Strength is a combination of neurological efficiency , muscle mass, and leverages/technique. This is why power lifters stick to 3 lifts, as technique is very important. Progressive overload just means you need to do a little more than you did last time, if you want to keep growing. If you cannot add weight/reps then you add volume (additional set). But if you want to grow, you need to think about how to do just a little bit more than you did previously. For example, while I always try to add a rep (or go up in weight if I hit the end of my designated rep range), if I fail, I add volume.
I use all the barbell lifts to tone my muscles to be stronk. The machines and dumbbells make me look weak and bloated. On a serious note, when I started doing barbell lifts, I saw a new light in how I was growing. I don't know if other exercises at home were more difficult to really be effective with, or if barbell lifting just taught about using the muscles well and growing some of the muscles that might not have been trained with isolations or home workout exercises. But it was like a different life. Admittedly now doing bodyweight squats and pushups have much bigger effect (at least in how they feel like they hit the muscle) and I might attribute that to barbell lifting teaching really good technique hitting them. And when I started training for strength, I was surprised how well I grew with those lower rep sets as well. I was expecting almost no noticeable growth, but now I seem to grow better from them. Potentially because it requires a really intense effort that you can't fake or the barbell won't raise. And you have hard time trying to stay away from failure with those weights. Maybe eventually it won't grow me anymore or grow effectively, but currently I'm happy that the strength lifts help my sports and also grow muscle. The cool part about it being a long game is how you aren't done just after you've got to like it, you have so much time to make progress while enjoying the process. Also the big guys at my gym said lengthened partials make you g-word that is not a cool word to use.
Thank for the good message. I also fell for the big 3 being mandatory … because … not questioning it. Also thanks to Milo showing and educating(!) on alternatives like sissy squats or reverse nordic curls, we know which excerises to switch to and we know that they are not inferior for muscle growth.
After binge watching your vids I'm wondering if you think this is good for maintaining my current size indefinitely and for health benefits: -1 set pull ups -1 set inverted rows -1 set dips -1 set push ups -2 sets split squats -2 sets nordic curls -1 set lateral raises
@@AbbohBoh no needs more volume, if you want to maintain then just do sets of 10-15 of a weight you know you can handle, id recommend the very least 3 sets if not 4
I think I'll stop squatting. I never truly enjoyed it but lately I am actively demotivated on leg day because of it. And I don't even care about growing my quads their natural size are fine by me
If you are not passionate about your training you are not gonna make great gains anyway. I love squats. But if you don't then it's fine to train what you want to train. I don't know why there is gatekeeping on this matter. You shouldn't give a f k what others think
😂😂😂 weak, squat is hard, tom clatz say it, squats is for the mens, enjoy de suffering, I use to dont like it until you put your body in a good balance and work in your lacking areas for put your legs and body ready to squat, learn the technique, how to breath properly, do other squats variations, many things you can do, work in mobility
@@osbellgarcia7065terrible take. Biomechanics has left the building. Knee flexion and hip flexion are the same, barbell squats are more proprioceptively demanding ……… that’s it. Maybe use your resources instead of following meat heads
I’ve been lifting on and off for 15 years but through educational content from first mike, and then you and Milo, I’ve really found a passion for it and made tremendous gains over the past year and a half
I dont squat for hypertrophy, I squat to knock out the rack and immediate area for 45 minutes before deciding my body is not up for a heavy day and calling it quits at 70% x 3. And sorry Pak, but this is real training and everything else is pretending.
Just gotta show up at the buffet & take your fill. Some stuff just out there to fill your stomach but pairing it w the big chicken & beef servings make sure youre digesting it well & good to go. Make observations, form an hypothesis, analyse whatll be your expected results, experiment a little & see what you can conclude from the results you pull with. That simple.
When I first started going to the Gym I believed in a no days off policy and was trying to do a full body workout everyday 😭I thoght I was an Anime character fr
Yeah you seem to be trying to be a weight lifter, and trying to body build, but really gotta pick one, throw the strength training out and focus on the “pump” with a good recomp
Dr Pak, babygurl can you comment on an "alternative" training style I tried out yesterday? I have my hypotheses for why I think it might be valid. I'm not asking you to tell me if it's "science approved" or not, but just what your intuition is about it. So basically for a muscle, I do 1 full set of around 12 reps. And then I try to hit around 4-6 other sets, but they are "minisets". Essentially it's rest-pause. So I rest maybe for 10-15 seconds, then go again, same weight, and I try to rest enough so I can hit around 3-5 reps until 1 or 2 RIR on this "miniset" (but I count it as a full set). Then on the last "miniset" I go full on until failure. My reasoning is: 1. When you do a set of 12 reps, the majority of the reps are probably not that stimulating, it's the last reps that are stimulating anyway, so this way I just sort of condense the sets down to those last stimulating reps. And also because the weight is the same and I dont go down in weight after each set, the mechanical tension is the same so perhaps better myofibrillar hypertrophy (and btw, I still dont understand how the body "knows" what the weight is through mechanical tension, but I have heard that it can "detect the weight", or in other words the mechanical tension is different at say 150kg bench versus say 100kg, even though both reps are 1RIR - I don't know how that works, but you are the sports scientist, so whatever, I just go with it). 2. The very short pauses will probably lead to a lot of metabolic stress, and perhaps more sarcoplasmic hypertrophy - I felt super pumped yesterday, but I know maybe that's not a good proxy, but again, whatever. 3. It just saves a ton of time. What's your intuition? I tried it yesterday, got good and sore on the same exercises that I've been doing for a long time and havent felt sore (I dont chase soreness, but the fact that I did get sore must mean that there has been stimulus - and yes I am aware that if you change training variables that induces soreness too, but whatever).
1. It's an actual app 2. It does not work based on pre-made templates, it's as versatile/flexible as an app can be. Want a 2 day program that has you training for 2 hours on day one and 30 minutes on day 2, while specializing on forearm extensors, upper traps and tibialis anterior? No worries, the app can do that for you. 3. The app will actually coach you and maaaaany more
There is but I am coincidentally wearing them at the same time as everyone else but because I am reducing my use of nasal decongestant spray 😆 Nothing to do with “optimal breathing” or sleep apnea or whatever
So many UA-cam channels be like "30 days to transform" Sorry, being strong takes years of hard work. Stop doing it and you'll lose it all. Hard truths to swallow
I am watching you in the future and because technology has advanced to allow people from my time to send correspondence to the past I wanted to say RIP PRESIDENT PAK🙏🙏🙏
I have learnt one thing to maximise muscle growth and that is to throw down that barbell as hard as you can at the end of the set. If you’re not pissing off the adjacent lifter you ain’t gonna grow 😉
not really debunked, it was proved that they were just as good as FULL rom meaning partials at the end of your set are just as effective as the full reps before them. which is actually a pretty big win for partials
@@fsfs2778 I absolutely do. 1 or 2 RIR for compounds and to failure for most other movements. I use a lot of myoreps to be sure I'm close to or at failure as well. Eric Helms is currently doing more volume than that and it's helped him develop the best physique of his career.
Apreciate the honesty. Unsubscribed.
Real alphas dont admit when they are wrong
Based on
The pin of shame 📌
😂😂😂
ok i never will listen to you again
based
bassed 🐟
You should listen to him to know what not to listen to. Modern problems require modern solutions. 😏
@@Dougie.A.M so true
Mike...full rom, Nippard....Niche excercises, Wolf....lenghted partial.
Pak? Pak lifts and fun.
Greetings from the end of the world (Chile). Keep beign awesome
*Angry Fijian noises* 😂I
DR Mike also advocates lengthened partials, just not always as it will impact recovery. But he loves LP
Your videos on minimum effective dose for strength really motivated me to transition from pure aesthetic training to power building and as a result I enjoy lifting more so you are doing what you set out to do! 🖤
I actually deeply respect you,milo and of course i can't exclude greg Nuckols. You have showed me what evidence based actually is. This past year i have experienced a second wave of noob gains as i have upped the volume to ~35 fractional sets for some lagging muscle groups that i thought would never grow. Add to that lenghtened training has made my joints feel extremely well. Training triceps with almost exclusively overhead extensions (lemgthened partials) +using machine presses since they wont kill my gains has cured my elbow pain apparently.
Also the superset studies allow me to see these amazing gians in 4 workouts of 75minutes.
Im glad i heard Greg early on and built my work capacity so i can actually superset everything and not die
Can you share your routine please 🙏
Also which type of overhead extensions did you do?
I quit doing OHP for a while because it wasn't "optimal," but then I got sad. Added it back in and got a promotion. OHP forever!
Me too. Ok, OHP is probably not the best exercise for anything for a bunch or reasons, but it is effective to some degree and it is just that cool. So yeah, it's in my workouts forever. Also, my shoulders feel better when I do it in comparison to when I'm not doing it, so there's that.
I find it confusing when someone says that strength and hypertrophy are not really corrolated but also says that we absolutely need to progressively overload which mean that we need to get stronger for hypertrophy.
people don't say they're not correlated - they are. but at the extremes, you train differently to maximize each one. any strength program will still make you bigger, and any hypertrophy program will also make you stronger. just maybe not as optimally as if you specialized in one or the other.
^ that. You can do pretty low volume low rep training and get very strong but that won’t necessarily maximize muscle growth too
Muscle mass and strength are approx 99% correlated. A bigger muscle is a stronger muscle. This is shown in all research.
@@paulo7113I read a Deixa scan can determine 1RM with 90pct accuracy ( given specialization and technique)
@@s98715 Strength is a combination of neurological efficiency , muscle mass, and leverages/technique. This is why power lifters stick to 3 lifts, as technique is very important. Progressive overload just means you need to do a little more than you did last time, if you want to keep growing. If you cannot add weight/reps then you add volume (additional set). But if you want to grow, you need to think about how to do just a little bit more than you did previously. For example, while I always try to add a rep (or go up in weight if I hit the end of my designated rep range), if I fail, I add volume.
I use all the barbell lifts to tone my muscles to be stronk. The machines and dumbbells make me look weak and bloated.
On a serious note, when I started doing barbell lifts, I saw a new light in how I was growing. I don't know if other exercises at home were more difficult to really be effective with, or if barbell lifting just taught about using the muscles well and growing some of the muscles that might not have been trained with isolations or home workout exercises. But it was like a different life. Admittedly now doing bodyweight squats and pushups have much bigger effect (at least in how they feel like they hit the muscle) and I might attribute that to barbell lifting teaching really good technique hitting them. And when I started training for strength, I was surprised how well I grew with those lower rep sets as well. I was expecting almost no noticeable growth, but now I seem to grow better from them. Potentially because it requires a really intense effort that you can't fake or the barbell won't raise. And you have hard time trying to stay away from failure with those weights. Maybe eventually it won't grow me anymore or grow effectively, but currently I'm happy that the strength lifts help my sports and also grow muscle.
The cool part about it being a long game is how you aren't done just after you've got to like it, you have so much time to make progress while enjoying the process.
Also the big guys at my gym said lengthened partials make you g-word that is not a cool word to use.
I dont get the notification for new vids of you, bell and all the hussle active for this channel
Thank for the good message. I also fell for the big 3 being mandatory … because … not questioning it. Also thanks to Milo showing and educating(!) on alternatives like sissy squats or reverse nordic curls, we know which excerises to switch to and we know that they are not inferior for muscle growth.
After binge watching your vids I'm wondering if you think this is good for maintaining my current size indefinitely and for health benefits:
-1 set pull ups
-1 set inverted rows
-1 set dips
-1 set push ups
-2 sets split squats
-2 sets nordic curls
-1 set lateral raises
I forgot to clarify this would be my weekly volume
No.
Depends on other factors too
@@AbbohBoh no needs more volume, if you want to maintain then just do sets of 10-15 of a weight you know you can handle, id recommend the very least 3 sets if not 4
3:51 Noone ever has tried Bulgarian Split Squats and thought "These feel better!" 💀
mistake number 1 hit and I immediately hit like and subbed. THANKYOU!
I think I'll stop squatting. I never truly enjoyed it but lately I am actively demotivated on leg day because of it. And I don't even care about growing my quads their natural size are fine by me
Aight pussy
Don't! Consider switching to any triple extension variation: goblets/BG splits/lunges/L-pistols/step-ups/sled pushing/climbing stairs/uphill walking/et cetera!
If you are not passionate about your training you are not gonna make great gains anyway. I love squats. But if you don't then it's fine to train what you want to train. I don't know why there is gatekeeping on this matter. You shouldn't give a f k what others think
😂😂😂 weak, squat is hard, tom clatz say it, squats is for the mens, enjoy de suffering, I use to dont like it until you put your body in a good balance and work in your lacking areas for put your legs and body ready to squat, learn the technique, how to breath properly, do other squats variations, many things you can do, work in mobility
@@osbellgarcia7065terrible take. Biomechanics has left the building. Knee flexion and hip flexion are the same, barbell squats are more proprioceptively demanding ……… that’s it. Maybe use your resources instead of following meat heads
Great video! 👏🏼😎 Greetings from Spain! 🇪🇸
I’ve been lifting on and off for 15 years but through educational content from first mike, and then you and Milo, I’ve really found a passion for it and made tremendous gains over the past year and a half
You should have posted a picture to show the difference between strength training and training for size for the last 3 years 😀
I dont squat for hypertrophy, I squat to knock out the rack and immediate area for 45 minutes before deciding my body is not up for a heavy day and calling it quits at 70% x 3. And sorry Pak, but this is real training and everything else is pretending.
Great vid big guy, love the content. Idc what the fan boys say, you're the funniest guy in the exercise science space
so every muscle I gained will erase now?
Just gotta show up at the buffet & take your fill. Some stuff just out there to fill your stomach but pairing it w the big chicken & beef servings make sure youre digesting it well & good to go. Make observations, form an hypothesis, analyse whatll be your expected results, experiment a little & see what you can conclude from the results you pull with. That simple.
I like strength training, personally. I do seven exercises, though, for a full body workout.
When I first started going to the Gym I believed in a no days off policy and was trying to do a full body workout everyday 😭I thoght I was an Anime character fr
Yeah you seem to be trying to be a weight lifter, and trying to body build, but really gotta pick one, throw the strength training out and focus on the “pump” with a good recomp
Dr Pak, babygurl can you comment on an "alternative" training style I tried out yesterday? I have my hypotheses for why I think it might be valid. I'm not asking you to tell me if it's "science approved" or not, but just what your intuition is about it.
So basically for a muscle, I do 1 full set of around 12 reps. And then I try to hit around 4-6 other sets, but they are "minisets". Essentially it's rest-pause. So I rest maybe for 10-15 seconds, then go again, same weight, and I try to rest enough so I can hit around 3-5 reps until 1 or 2 RIR on this "miniset" (but I count it as a full set). Then on the last "miniset" I go full on until failure.
My reasoning is:
1. When you do a set of 12 reps, the majority of the reps are probably not that stimulating, it's the last reps that are stimulating anyway, so this way I just sort of condense the sets down to those last stimulating reps. And also because the weight is the same and I dont go down in weight after each set, the mechanical tension is the same so perhaps better myofibrillar hypertrophy (and btw, I still dont understand how the body "knows" what the weight is through mechanical tension, but I have heard that it can "detect the weight", or in other words the mechanical tension is different at say 150kg bench versus say 100kg, even though both reps are 1RIR - I don't know how that works, but you are the sports scientist, so whatever, I just go with it).
2. The very short pauses will probably lead to a lot of metabolic stress, and perhaps more sarcoplasmic hypertrophy - I felt super pumped yesterday, but I know maybe that's not a good proxy, but again, whatever.
3. It just saves a ton of time.
What's your intuition? I tried it yesterday, got good and sore on the same exercises that I've been doing for a long time and havent felt sore (I dont chase soreness, but the fact that I did get sore must mean that there has been stimulus - and yes I am aware that if you change training variables that induces soreness too, but whatever).
You becoming the minimum dose guy was definitely impactful.
Creatine, whey and 1 gram of test a week are my only suplements
Nice video. The dogmatic thinking and regurgitating of stuff amongst fitness influencers ran dry a long time ago.
19:52 wait, Pak's mother did the design of that shirt?
Not the actual design, just provided the appropriate Greek word
@@Dr__Pak Still, pretty goated mom. Imma get one of those, tell her I said ty
I been using the RP app, how is your app different?
1. It's an actual app
2. It does not work based on pre-made templates, it's as versatile/flexible as an app can be. Want a 2 day program that has you training for 2 hours on day one and 30 minutes on day 2, while specializing on forearm extensors, upper traps and tibialis anterior? No worries, the app can do that for you.
3. The app will actually coach you
and maaaaany more
Sparked a J & shot a gun to failure for the doc
RIP Dr. Pak
Is there a new trend of wearing breathe right strips ?
There is but I am coincidentally wearing them at the same time as everyone else but because I am reducing my use of nasal decongestant spray 😆 Nothing to do with “optimal breathing” or sleep apnea or whatever
So many UA-cam channels be like "30 days to transform"
Sorry, being strong takes years of hard work. Stop doing it and you'll lose it all. Hard truths to swallow
You won't lose it all. It's easier to regain than to build in the first place
@@georgesarreas5509 And maintenance volume is really low.
I lost all my gains because you were wrong. If only you were right, I would be huge.
Dr Pak will you lift with madclip in heaven?
I am watching you in the future and because technology has advanced to allow people from my time to send correspondence to the past I wanted to say RIP PRESIDENT PAK🙏🙏🙏
I love lifting until the day I die💪🏽
My Top 3 Supplements. Creatine, Whey and Monster 😅
I have learnt one thing to maximise muscle growth and that is to throw down that barbell as hard as you can at the end of the set. If you’re not pissing off the adjacent lifter you ain’t gonna grow 😉
Lengthened partials are b.s. according to your own study.
Trueeee
8:45
What's with the post fight interview MMA outfit?
12:47 💪😁👍
Route to 300 KG DL when ?
Im on the path at the moment, ~10kg away so hopefully soon!
@@Dr__Pak nice, sumo, figure 8 straps and Kabuki Bar ? 😁 Im working on a 220 Deadlift, 20 Kilo to go 💪
@@bloodysath Conventional but straps cause when I did 287.5kg mixed grip my bicep was like "CAREFUL THERE BUDDY"
Great
Only I take is creatine because I'm over 50
It’s not helping your grammar.
@SnarfsBalls I see it oops
👍👍👍
Wrong!
a pimple on your nose?
That title is not fitting content. Tittle suggests that you would critique your previous public statements, not previous experiences.
Just usual UA-cam clickbait
Καλά ολα αυτά,.... βιντεο αναβολικό παράθυρο θέλουμε 😢
All hail lengthened partials
If you were wrong, does that mean the 🐴🐓 was right?
accept, that Lenghtens are debunked ^^. Team Rom won this.
English, motherfucker. Do you speak it?
not really debunked, it was proved that they were just as good as FULL rom meaning partials at the end of your set are just as effective as the full reps before them. which is actually a pretty big win for partials
@@papaspauldingagreed, but this guys comment is just rage bait
9:17 same here. Moving from a 7-10 sets/week/muscle group to 15-18 has been a drastic improvement in my progress this year.
U probably dont push hard enough if u are able to do that many sets
@@fsfs2778 I absolutely do. 1 or 2 RIR for compounds and to failure for most other movements. I use a lot of myoreps to be sure I'm close to or at failure as well.
Eric Helms is currently doing more volume than that and it's helped him develop the best physique of his career.