How to Build Muscle With Light Weights (NOT blood flow restriction!)
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- Опубліковано 29 чер 2024
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In this video, I discuss how you can build muscle with light weights. And no: it's not blood flow restriction training (BFR)!
We often think we need big weights to build serious muscle, but the reality is quite different.
An alternative method for building muscle, is to train with longer rep ranges. This doesn't build strength in the same way that a heavy weight does, but can have a host of other advantages. That's especially true if you avoid locking out and maintain a partial range of motion. This is continuous tension, or continuous time under tension. There are specific benefits to training this in an explosive fashion, or in a very slow and controlled fashion.
This helps you to build muscle with light weight, because it causes hypoxia: it prevents fresh blood and oxygen from entering the muscle at the usual rate. With less oxygen available, slow twitch muscle fibre gives in quicker. This lets you fatigue the slow twitch fibers AND lets you target and train the faster twitch motor units. Thus: you build muscle with light weights!
This also encourages metabolic stress, as the impeded venous return means metabolites build up in the muscle.
And yes, in some ways this does work in a similar fashion to blood flow restriction.
I think this is the secret formula to building a lot of muscle with only light weights/bodyweight/bands. It's certainly worked for me, as well as for others that I have trained.
Let me know what you think in the comments! Would you train this way?
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"never fear, the bioneer is here" has to be the best thing you've ever said
That's like from a superman movie in the 70s
How about, "keep calm and bioneer on?"
Savoir-faire is everywhere!
Such All Might vibes
Never felt so relaxed 😌
This is the perfect fitness channel:
1) academic content
2) wide scope of topics
3) beautiful landscapes.
You ain't wrong
Don't forget the wholesome humor!
In another video, he said that the park isn't very big. So it's impressive he manages to make it look huge.
Yea, I do think we as lifting community do need more natural places instead of closed areas, narrow areas which stings even sometimes, also which are full of noises many times.... Oxygen is great fer muscles, heart and overall health.
One of the most underrated training channels
i think we got to the point where its just "everything is good, as long as you do it". Full reps with slow speed is good because full range of motion is important for even muscle growth. fast reps with partials is good because it increases metabolic stress. low weight is good for explosiveness, high weight is good for strength, low reps is good because it increases power, high reps is good because it increases hypertrophy and muscle endurance. more strength means you can lift higher weights which improves progress, more endurance is good because you can do more reps, which increases total volume. Just do every excercise in every way.
Exactly! 😁🔥
Hah, well said! I've seen videos of very fit people like "The Rock" doing partial ROM pushups. The initial reaction of "you're doing it wrong" is quickly supplanted by "wait... maybe he knows something I don't". Thanks to this channel... now I know!
This is why I change how I lift every couple weeks. I go with hit for a couple weeks. Then lift low weight with lots of reps, for a couple weeks. Then lift heavy weight for a couple weeks. It keeps your body from getting used to your workout
Makes sense. We've been large muscle animals for hundreds of thousands of years, and never had to formulate a regiment for it before. Just do shit, lots of shit, then do more shit.
@@Zachary- That last sentence is gold and should go on a t-shirt!
You got my ass doing Pushups fast while watching your video lmaoo xD Great advice man!
Deadass tho lol
Love ya channel jax and I hope you and bioneer collab someday!
JJJAAAAXXXXX hi
😂
I literally did the same thing
Lost my job a few months ago and it threw me into a low point. Seeing your videos cross my feed last week got me inspired to start working out again. I feel so much better.
Hopefully you get a job soon. Mainfreight is hiring around the world.
@@michaela8121 mainfreight?
I hope that you are working now brother and that all is well!
Stronger every workout, and we will all make it!
hang in there buddy.
@@Ahrone1586 mainfreight the trucking company?
Bioneer has never made a disappointing video.... fr.
Can we all appreciate Adam's videos editing development and how much the outlook of the channel changed .
ua-cam.com/video/0okl2dTpuQ0/v-deo.html
I only had access to light weight since lockdown. I concentrated on bodyweight movements but soon realised my shoulder can't take the strain. Moved on to light weight and gained 6cm on my arms(37 cm - 43cm), legs went up by 10 cm(63 cm - 73cm), and shoulders have grown significantly. I would attribute it all to many, many reps and lots of supersets. I have now moved on to training with heavy rocks in my yard to get some strength work in as well.
Right on! I had the same experience. Added lots of mass to my arms during the pandemic using light weight dumbells. Just lots of reps and supersets too!
Yeah man. I found some rocks to. Before covid I never though I could get excited about rocks.
Not being distracted with "cool lifts" is a godsend for side delts lol
@@Sk0lzky fr, simple is best
@@Sk0lzky true words. I got my quads from tke with bands not squats
I just love the fact this is all outside, it‘s so much more pleasant to watch.
I used to do pushups very fast just like you showed us in the past when I was 17 and I did get a lot of muscles just in two months (chest, traps, back, front shoulder, triceps) fast forward 10 years to now I have been hearing that that's not how you do pushups so I thought that I only got those gains because I was young, it turned out I was doing it right, thank you so much, I'm going back to basics now
Update?
when i was 17 it was my first time at the gym and it was as you just said. you do few exercises and you get big like a buffalo. i was in the gym for about 6 months and in the summer people said i use steroids which was not true. i was just young and in puberty which means natura testosterone pumping all the time. recovery was insane and muscle growth was like i was trolling others. i did few bench sets next week i had chest bigger than girls. it was just insane. now at 34.... not that easy at all
Exactly! Personally, I don't trust anyone who says "There is only one way to do....."
Of course your routine has absolute validity. People forget that there were very fit people before the steroids.
a friend of mine has these 2 kg weights, and he just trains his wrists with them for hours while watching netflix. He made some nice gains, he used to not be able to hold the pull up bar in the muscle up position (with the palms on top) because he would slip off. But now he can hold it easily.
I just wanted to share this because your video reminded me of it, and for those interested.
Thanks for sharing! Perfect multitasking there
"Never fear, the Bioneer is here" immediately hits like
Your channel is like my bible. I dont go to the gym nor have any equipment, except buckets filled with water. I cant afford the gym as wages here are approx. $100 a week at best. The variety your channel offers is a blessing, thank you and cheers from mexico 🇲🇽
but resistance cables im an Ex Bodybuilder and Powerlifter stopped training for 10 years....i bought a set of resistance band cables comes with an anchor cheap as chips 20 bucks and you can do a full body workout' resistance band training is very good for home training im already seeing thick swolle gains i even brought cable chest press ez to use and you can take it everywhere you go.
Dude you always do a great of demonstrating and explaining alternative training techniques man, keep doing what you do and helping the fitness community!
Really appreciate these videos, this is one of the best corners of the world of fitness on UA-cam 💯
Definitely one of the best fitness channels on UA-cam! Thanks for all your work and energy!
Your enthusiasm and good nature are contagious!
I love high reps for muscle endurance! I'm not really interested in building huge muscles. more focused on functionality and usefulness. that's what got my attention about your channel!!!
Is not like you can just get huge muscles by accident
@@shathaan1763 oh ok thanks!
Same
@@shathaan1763 you’d have to induce the three factors of muscle growth. Mechanical stress, tension and damage. If you do high reps but a faster concentric, the tension is higher and if you go to failure can affect stress(I think)
Not talking about fitness influencer looks here, huge muscles are functional. Having your well trained arms, legs and back can be super practicql on so many daily tasks.
Came here from Greg’s videos. Keep it up man, great perspective especially like you said with a narrowing variety on UA-cam, this is very refreshing.
At the turn of the twentieth century Professor Attila, trainer of Sandow, used light dumbbells almost solely. Very high repetitions and believe he added dynamic tension as well. Squeeze the dumbbells as hard as possible creating more tension while doing the movements.
Keep up the fantastic content! Great channel!
How long have “you been saving the Bioneer is here!” Hahahahaha, love the charisma keep at it I’m so glad you’ve come so far with the Bioneer wish you luck and always waiting for more valuable insight, Thanks Adam
Awesome work!!!
Love this channel and you've been by far the most helpful when it comes to my personal level of fitness. Can't thank you enough.
Probably the best channel for variety of fitness videos. Motivating and inspirational !!
6:00 sounds like you've been progressively overloading your humility
He says "kind of ok" like he doesn't have every guys dream physique.
@@jacobhanson7995 I wouldn't say he has everyone's dream physique, but his combination of strength and functionality is goals beyond goals
"kind of okay-ish" he says while looking like an ancient greek statue lol
This is why I love picking up a lighter tree trunk to perform these repetition sets. Having an organic grip on a complex surface helps train the grip as well, with of course grip strength being a huge indicator of overall health and muscle strength as a whole.
Very interesting perspective here. I know not everyone believes in time under tension, but I’ve seen how well it can help as an extra tool to further overload your muscles depending on the situation & goals.
Prison inmates rely almost soley upon TUT.
@@reereelization Interesting, ngl.
It’s really interesting when people write off TUT since it’s a huge way that some calisthenics athletes get pretty big and strong
@@reereelization not anymore. Also higher reps additionally introduce the damaging (and stimulating growth) metabolic byproducts so there's another factor... But in the end it's all about damaging muscles through load that keeps increasing so it has to compensate simple as, there's nothing to believe in or not.
@@Sk0lzky Those who don't believe in different methods might simply not know how building muscle actually works. They don't know why the system they use works so they stick to it and discard other methods. Other people simply do their research and will found at their are many methods of doing certain things that can achieve the same goal.
I think the green, double pull up bar is at a playground/park, but it is SICK!
Mate, you are so inspiring, and a great resource for mixing it up, thinking about training in different ways, and keep being motivated. Hats off to you :D
Perfect timing. I only have access to light weights right now. Great stuff, sir.
My orthopedic consultant forbade me from using heavy weights cuz of hyper flexible joints. I was so stressed as I was looking for a way to build muscle and strength. I found isometrics and now I'mma try this too! Thanks a lot, Adam! God bless you!
Isometrics are an awesome to gain strength around the joints. If you do them correctly, you can build strength and endurance. Muscle size will increase as well, just not as much as using weights.
Look up "heavyhands", pioneered by Dr. Leonard Schwartz. He had a great physique. All with light weights.
Love your videos man. My physical therapist had me try BFR for my legs as I broke my right tib and fib in a motorcycle accident, driver hit me, 2 months ago; thankfully I was wearing full gear and going the speed limit so I'm thankful that was the only injury. Your videos are able to maintain my attention with its production quality and philosophy. Can't wait to try out the stuff you've posted once I'm completely mobile.
Keep doing what you're doing and cheers from Georgia
There’s so much information in this that’s relevant to me right now. This was helpful, thanks
Soo good! I love the informative content and the pursuit of truth both through the academic literature and anecdotal experience. Only relying on one or the other isn't very holistic and rarely provides us with an accurate representation. Thanks for sharing the new research and recent insights.
"Never Fear, The Bioneer is Here"
Only this dude, can pull off doing a workout in the fucking woods - climbing trees, flipping around. Amazing. And great knowledge! Keep it up!
This is a solid ass channel, holy shit.
Editing, transitions, music, camera work and most importantly, advice!
I tried "regular" weight training but with my job, which is pretty physically demanding it was too much strain. Switched up to light weights and bodyweight, and just doing small workout outs several times a day, throughout the day, and that's been working pretty well for me. Progress has been slow, but I've definitely gotten stronger.
Slow and steady progress is way to go, because less taxing on your mental.
Yeah some jobs are really hard to keep a work out plan because there so hard on your body
Unless youre juicing progress is always slow
what is 'regular' training and what new workouts are you doing
@@MattGarcyaDC Maybe traditional weight training would've been a better way to describe it? The usual squats, deadlifts, benching and such. It was a little too difficult to recover the following days after weight training due to the nature of my job. So I just switched up to body weight and some dumbbells. I do micro workouts throughout the day, targeting different movements each day. One day I'll focus on pulling movements throughout the day, the next pushing, the next lower body, etc. Just trying to keep my body essentially always engaged, but not overworked. Some weeks I'll chill out and not do much for 2 or 3 days if I'm feeling low on energy/explosion. Another reason I got away from weights for the time being is because of some pretty bad injuries I got from sports, which has been a huge mental hurdle to get over. I had MCL and ACL injuries and just don't really trust my knee under heavy weight atm, so just slowly building back up.
Studies have shown that TUT between 0.5 - 6 seconds per repetition provide similar hypertrophy effects, also if you go above 40 reps per exercise hypertrophy effects diminish, and of course you have to perform an exercise with an "RPE 7+" intensity of effort.
Usually with the push-ups I would slow the movement down to about 4 seconds per push-up so I don't exceed the 40 rep range (with a weight vest on and with feet slightly elevated, and gripping the handle bars with my hands so I can increase the difficulty of it).
I can do about 80-100 push-ups when I do them with most mechanical efficiency, i.e., using plyometric energy, so it wouldn't build more muscle than I already have...
But this approach is interesting to see because it's not the most mechanically efficient, but it activates more motor units with a higher rate per push-up (more than my approach where I slow it down), and it still is not faster than 0.5 seconds per repetition so it has merit scientifically in terms of hypertrophy, if you don't exceed 40 reps per set with an "RPE 7+" intensity or 0-3 reps left in reserve.
Very interesting video, as a student of Kinesiology that is heavily involved in investigating exercise science and applying it to practice, this made me see the potential other side of increasing the difficulty of an exercise to still build muscle when working with lower loads.
I will try it out, thank you for the interesting video :D
So instead of going for 8 reps better do 12 with explosiveness for us common mortals?
@@gionsina7373 8-20 (6-40) rep range (with no more than 2 reps left in reserve - ideally go all out to learn how it feels) with a full range of motion is what you need for hypertrophy, based on my experience and education I suppose you could mix both the explosive and slow approach and get similar effects if you follow the rep range and reps in reserve guidelines.
@@josipvran hey thanks for the answer brotha much love
Thanks for qualifying that this is a great ADDITION to our full-range reps. Hopefully, people watched the whole segment. I'm adding this idea this week. Great content.
Loving the breadth of topics you cover and the way you will fly in the face of convention.
I really liked your argument about the push ups and fitness youtube. I think the reason why most of the youtubers say that the correct way to do it is with the full range of motion because most of their videos are ment for beginners. With most of my clients i also aim to teach them to do push ups with scapula contraction and full range of motion, doing it slowly with really controlled movement. It's because most of them are average Joes who work in offices during the week. But as you get more advanced like you :) you will see that there is no such way as doing proper push ups, it just with different execution you will get different results. Cheers!
I'm sure you'd take that back if you saw me attempt pushups
@@cjgreen4331 What do you mean?
Correct thankss
True. I think it is important to define what you mean by full range of motion. There can be full range of motion of a certain muscle... Which might not always be best pushed to its absolute limits under significant load.
And there is full range of motion of an exercise (which could involve varying ranges of motion in a multitude of muscles).
Usually full ROM is best for stimulation but there may be certain exercises where the risk of absolute full ROM under heavy load outweighs the benefits. So it should really be more about effective ROM
Leg extensions and leg curls are a good example where you could do 80 to 90 percent of the exercises full ROM with most benefits and greatly reduce the risk of injury whether that is over years of wear and tear or from too much force during over extension.
Heard about your channel from Greg. Binged a lot of your content since. Want to do functional training because of you brother! I have a son too and I want to still be agile when he grows up. He's currently 6 mos old by the way.
Really love your vids mate ! Funny how the "always outdoor" mixes so well with academic content
Your criminally underrated.
Thank you 👍
Love this! to do a varied approach and not one size fits all. I feel this happens a lot in yoga. You get taught a pose one way being "correct" but depending on what you want to do with it i.e. how you want the pose to affect you, you can vary it greatly. It's just difficult to figure out which cues are for safety and longevity and which are just fashionable.
7:45
In the Army we had something called towel PT.
Your exercise partner will use a towel to pick up your slack as you get tired in each set. This lets you push 100% all the way through regardless of how fatigued the muscles are.
the result is intense muscle fatigue for both partners, as you end up with both parties pushing full exertion on nearly every rep at the end of the routine.
Genius! I remember going to some marine training sessions around my city, never had better workouts! Everyday was a day I'd go home sweating. My least favorite thing was definitely the caterpillar push-ups!
Thank you for your service!
Resistance bands do the same thing.
Skipping rope would be a great example of this concept for calve development, quickly going through a partial range of motion with explosive movements. Love the videos!
Brilliant video. So much knowledge, I’ve just subscribed!
This is a very interesting topic. You're video on old time strongman methods has got me starting a collection of old time strongmen and early bodybuilders' books. Interestingly many accomplished strongmen, wrestlers and boxers from the early 1900s were against the use of heavyweights with one former boxing champion saying heavy weights should be avoided by aspiring athletes as though they were venomous snakes. Farmer Burns was well known for his physical prowess and his neck strength in particular. To the point of being able to hang from a gallows and whistle a tune for a few minutes before starting to strangle. Would you consider doing another video on the methods of Farmer Burns and other athletes from around that time?
"Functional Training and Beyond" should be on the bookshelf of anyone who has an interest in physical fitness or body function. The amount of research (from cited sources) that Adam has conducted is immense, and he presents this research in simple, easy to understand words. The added bonus - it covers how the brain functions as well, as this is after all about the neuromuscular system.
Great video and advice as always. I appreciate that you're not just repeating popular training advice. Cheers!
Really nice to see the journal articles to back this stuff up. I can go and read the articles myself.
Cool, good to see I've been doing something right all these years 👍
Very good and interesting topic...
Love your channel. Like the Toes over knees guy, you are both very original and creative - almost revolutionary. Thank you!
As a long time (ish) sub, I just got to say I love how you're improving your videos Adam! While I keep coming back for all the science and tested information in your vids, your low key humor frequently makes me laugh
These days, I use weights that I'm able to do between 15 and 40 reps with. Personally speaking, Being mid 40's, not getting injured and being able to recover are key. With lighter weights I can train to failure and the risk of injury is minimal. Personally, using a mix of Cables, bands, bodyweight and light-medium free weights are the way forward for longevity.
I found that doing shallow pushups like he recommended was easier on my shoulder joints. But you should be very careful with doing one-armed pushups or one-legged squats. That instantly doubles the load and could easily lead to an injury. One-armed pushups should be first be tested by doing them off your knees rather than your toes. And then cautiously build up strength over time before trying them from your toes.
Love how you go away from everyone else. Yet at the same time giving their credit as well . To me that shows you are truly interested in promoting real benefits instead of just a personal brand.
Outstanding explaination. Very astute observations. Definitely the Bioneer! I learned a lot from this. Thank you!
Since covid started I've been basically doing only light weights at high volume and body weight movements at home and at first I thought id get weak and skinny but honestly I'm more anesthetic than I've ever been in my opinion and I've put on around 10lbs, and putting on lean weight has always been a struggle for me. Even if I end up going back to the gym in the near future I think I'm not going to do heavy sets except maybe like once a week, Ive really been liking the way I feel doing high reps of light weights (it doesn't feel as fun lifting them though lol)
It’s not good to be more anesthetic. Anesthesia without trained medical providers could very easily lead to death.
@Roberto Vidal Garcia How does sugar negatively affect you? Ik nothing is good in high amounts. but I thought calories did more damage to your weight than sugar
"More anesthetic than ever" please don't fall asleep with dumbells in your hand you might hurt yourself lol
Always preferred working out at home. Which is lighter weights, typically
@@cjgreen4331 Nutrition is much, much more than just calories. The old claim that "a calorie is a calorie" is 100% bunk. Sure, it might contain the same amount of energy in a chemistry sense, but the type and form of calorie can make a huge difference in terms of how your body digests & metabolizes it. Digestion & metabolism are all about biochemical processes converting one kind of molecule into another molecule. One type of molecule might be very well known to your body, and easily converted into the molecule your body needs. A synthetic alternative version of that molecule might not be a chemical structure your body recognises, and it might then be sent to a completely different pathway to be processed & expelled from the body, and along the way could potentially be converted into something that has detrimental impacts on other aspects of your biology/physiology.
Technically, small quantities of sugar might not be the worst thing for your weight, or overall health & fitness, but as a general rule you're vastly better off obtaining energy from other sources. Your metabolism primarily uses either glucose or ketones for fuel, so if you're not in ketosis, then your body is using glucose. Much of what you eat is going to be converted into glucose and then stored in the skeletal muscles, liver etc., but if you just eat sugar (sucrose/glucose/fructose etc.) directly, then you're not going to obtain all the other micronutrients you'd normally extract from whatever food you ate, PLUS the direct ingestion/digestion of sugar will have negative impacts on your hormonal levels/balance. Insulin is a huge factor - if you consume large amounts of carbohydrates - and especially sugar - it will massively spike your insulin levels. This isn't too terrible once, but if it happens regularly, your body's cells will downregulate their insulin receptors, making you less insulin sensitive. Over many years, this is what leads to metabolic syndrome, type 2 diabetes, and probably the vast majority of chronic medical conditions afflicting the developed world. Even over a shorter timescale though, it can have detrimental impacts on the way your body works, like metabolic rate/function, hormones, neurotransmitters... our biology is very complex and so one change can have flow on effects, and those secondary impacts can induce third-order effects, and so on and so on.
I guess basically my point is that while I can't remember all the data points I've learned off the top of my head right now, there's definitely much, much more to how your body looks & feels than just calorie intake vs. output. Even if consuming sugar will still fit within your calorie intake, it's still bad for your health in many other ways than just gaining body fat. Some of the impacts can be very subtle but profound, so you wouldn't notice a difference from one meal to another, but if you cut sugar from your diet completely, over the course of weeks/months you might experience a dramatic transformation in how you look, feel, and perform.
Super-condensed version: sugar's bad kids, mmmmmmkay?
Thinking about blood being pumped by muscle contraction, could you perhaps do an article or video about the Soleus muscle and how it functions for endurance etc.?
Really appreciate the academically backed statements, along with them being qualified. Really useful, balanced stuff, great to see on UA-cam rather than people just shouting opinions with no backing. Thankyou.
Awesome info as always! Was looking to move to lighter weights due to years of not great form with heavier weights and a recent shoulder surgery. This is great advice I'll be taking.
This video was timed perfect, I'm visiting my girlfriend so about a week I have no gym but now I can keep the training going forward in a functional way 💪😁
"Just 3 sets of a 100 pushups at the end of a work out a few times a week"
Oh, is that all 😂
It’s really not much
@Roberto Vidal Garcia 😂😂😂
@Roberto Vidal Garcia that's what I do as well 👍
@Roberto Vidal Garcia i do 100 one arm one leg push ups a day
Thank you so much man this content was awesome! I applied this week, I came from recovery heart problem and some shoulder problem and really felt I can improve now with this kind of workout
Love your videos! Always good instruction and explanation for the benefit of doing all of the things that everyone else says we shouldn't do.
I lifted my lightweight dumbbells for high fast repetitions. After a while I noticed that my arms started to feel heavy, but I could lift the dumbbells fast and way easier than I did before. I thank you for this video. I will guarantee that I will notice fast muscle growth within my arms.
Train to failure. Train consistently. Recover to the correct condition
Adam you’re such a genuine, loyal, and wholesome dude, and you’ve got fans that mirror those lovely traits
Thank you, recently diagnosed with glaucoma. Serves as a bit of a notice to pay attention to health, but old habits of normal weight training is now impossible. This provides a pathway to build some well needed muscle without raising eye pressure. Really appreciated!
Very slow, lightweight and high repetition was part of the way Eugen Sandow trained a lot so perhaps they were on to something back in them olden days.
I think ill wait till i get home for this one boss 8:20 😅
You are a great orator. I love that you are in great shape, are a positive influence on fitness (encouraging healthy/happy fitness) and cite actual studies.
This guy is one of your knowledgeable friends you always go to for advice.
That was a good video 👍🏻💪🏻
"Kinda okay-ish physique"
Sure Adam, sure.
Most people think Sly or Schwarzenegger, not JVCD when they think of godlike physique. Bioneer is pushing past JVCD and closer to Sly but I can kinda understand where he's coming from.
Yeah, six to ten weeks of shredding and the man could probably compete on stage.
@@notjustforme8857 Why would he want to though? Cutting weight is absolute hell and will also completely tank your testosterone if you are a natural athlete, which is exactly why natural bodybuilding (for performing on stage with very low body fat, not just building a nice physique for your personal goals) is incredibly stupid.
@@Kaledrone how should i know. I didn't say that he should. He's just got enough substance. I dont believe our Adam realizes how big he has become. Okay-ish physique ... absolute beast is more like it.
and did you just call all bodybuilders stupid? Lmao :)
I think that's a psychological side-effect of being heavily into fitness -- you start comparing yourself to pro athletes and superheroes instead of to your neighbors.
Doing a physical job plus living heavy weights leads to bad injuries. Started doing body weight exercises and lots of resistance band workouts. Much prefer it and don't need a gym. Literally do it anywhere
You just aren’t recovering I guess
I feel this! Currently recovering from a bulging disc due to working as a furniture Removalist and training like a power lifter the last 2 years. Body just gave out
@@Limbaugh_ can't recover when you have to work every day. I understand what you mean though
Thank you for your videos,
Keep training girls and boys, consistency is the key.
These vid qualities keep getting better keep it up
"You have a pair of really light dumbells"
- Proceeds to show two 10KG dumbells
bruh
Yeah I have 2 kg it won't really help and will take a million deciseconds
That's why you do strength before size. All golden era bodybuilders had powerlifting/weightlifting records, were regional champions or even Olympic competitors
I do not care about size but my strength is still garbage
I just did something similar to this the other day. I did tricep pushdowns at a really light weight until failure for 1 set pretty quickly (about 50 reps), then upped the weight to close what I normally do for a regular rep range and speed for 2 sets. I'm still sore despite that being my only tricep work this week. I did it as an experiment and it was very interesting.
This is similar to a technique known as "pre exhaust system" its been around a long time, I think Mike Mencer invented it ???
Awesome Video!! Never heard this so well explained! Seems like there are much more ways to try and develop muscle.
Your channel is amazing bro, thanks so much for all this quality advice
Interesting... Since covid started I got back into doing pushups and really wanted to get back to being able to easily do 50 pushups in a row. However, last time I did pushups I weighed around 65kg and I am currently 92kg, so i started doing short reps so I could atleast get more than 10 (lol) and I got to 30 reps in 2 weeks and I noticed my bench felt lighter when the gyms opened up again.
"kinda okayish " ah yes the okayish physique everyone would be glad to have XD
Definitely one best channels out there u have made me think so much bout training,, I trained so. Long and not long with the ipf but U given such different ways to train for everyone 👌🏿
Currently have a mashed up ankle/leg so limited to upper body which can quickly get tiresome.
This is perfect to keep the motivation going as it's really easy to stagnate without new and interesting methods to challenge yourself...
Much appreciated,
keep up the good work 👌🏻👍🏻
"The Bioneer" comic book when?
So if I first do a set or two of really slow controlled push ups tiring out the slow twitch muscle fibers and then immediately switch to fast af sets, that should theoretically engage fast twitch muscle fibers quicker, hence more focus and more growth... This might be a good strategy, thoughts @The Bioneer?
That is a very solid reasoning, it also has its precedents, that’s why bodybuilders do a ton of pre exhausts and supersets(they do a exercise to fatigue the muscle they want to target and follow it up with another exercise to finish the job)
But if you do your sets to *failure* aka max reps, won't you use both fast twitch and slow twitch muscle fibers?
Don't overthink it is my motto. If your growing and getting stronger, it'd working
Great thoughts, not just on the techniques, but on the idea of the homogenization of exercise too, based on social media/youtube/etc
If knowledge is power I always feel powerful after your vids. Thanks brother!
This is a very intuitive way to build muscle and saves a lot of time!
Adam, you should try Jiu Jitsu! It will change your perspective on combat and I'd love to see what you learn from it.
he'd do great
If you're an OG you would remember he did BJJ back in 2016
This video was really helpful. Your channel is my favorite on UA-cam
Old timey weight lifters like Eugene Sandow got jacked with tiny weights. You can find his routine online. I recommend adjusting it in some places and adding certain exercises. But essentially, it works. I did it for months at home when all the gyms were closed and actually saw some increased muscle mass.
Hi Adam, I've got a question for you. According to the basic research I've done, you need between 1.4g to 2g of protein per kg; so me weighing around 100kg would need 200g of protein per day for muscle gain. But, I was thinking, should it be only per kg of actual muscle mass? If that's correct, and as most normal folk only have around 40kg of muscle that makes up the total weight of their body (the rest being skeleton, organs, fat, blood etc), then shouldn't the total protein per day be 80g instead of 200 (or whatever larger amount they're aiming for?)
Peer-reviewed journal articles have shown that peak condition Olympic athletes can utilize 1.5g of protein per kilo of lean body mass. I'd be interested to see the same research on lifters with "hormonal enhancements."
Remind me and I'll get you a more direct source where you can read this info yourself.
Almost first!
Been waiting for this. Thank you!
I love knowing how much can be gained with simple exercise variation. Mechanical drop sets are fantastic. I've really enjoyed elevated pushup -> push up -> push ups on knees.