This is very similar to bodybuilder Mike Mentzer's training philosophy. One set to total muscle failure achieves maximum hypertrophy results. It's very cool to see the data coming out on this.
Dr. Anthony I want to complement you on your interview skills. You have such grace and the way you treat your guests with such respect. You really get the best out of your guest. I’ve seen other producers who have interviews and they want to do all the talking. It gets really annoying because they have a guest but they do all the talking. You did a great job. It was very informative and I really appreciated the way that you structured the interview. Keep up the good work.
Discussion notes: So, for hypertrophy (muscular growth, not necessarily max muscular strength), only one set to failure is required - it does not matter the weight/rep ratio as long as you go to momentary muscle failure. One or two warm-up sets. One working set. As low as 5 reps, as moderate as 12 reps, or as light as 30 reps - as long as you meet momentary failure. Slow cadence up and down - around 3-5 seconds each direction. Vertical push & pull, horizontal push & pull, and hip extension (like leg press or squat). These work for all people (including non-athletes and pro-athletes alike). Muscle mass is performance dependent, but performance is recovery dependent. After exertion, the body must refuel first, then it will increase muscle mass. The body only adds muscle mass if it is allowed to fully recover from a stimulus. Do not get caught up in a weekly format. Our calendar week is 7 days, we get paid by the week, etc., but the body does not operate by a weekly cycle like that regarding hypertrophy. Rest until you *feel* recovered (both in terms of soreness and the energy you have for hitting the workout hard) or you will not grow very well. Period. Therefore, a person may train every 2 days, 3 days, 5 days, or whatever - it depends on their ability to recover from the previous workout. Prioritizing recovery is essential. Cardio training was not addressed in this video. Personal note: Remember that this is for achieving optimal muscle mass growth. This does not necessarily translate to overall optimal health and fitness. The high-intensity-training method mentioned here is somewhat like a saiyan getting his teeth kicked in, then recovering stronger than before. Useful for plateaus and bodybuilders, but maybe not for the average person with a life outside the gym. I know I cannot afford to have entire muscle groups feeling destroyed after a workout, but if it's only one set to failure, then maybe it doesn't result in such an intense form of DOMS. This video discussion also does not address the place of cardio training, benefits or cons, or otherwise. I will have to test this methodology for a couple weeks to see how it affects me.
Wrong, failure is not needed. Its the biggest bs out there. Its not about can you make it work, but about whether its needed, and its not. Mentzer's Heavy Doodie bs has wrecked more lifters than anything I have seen over 30yrs
There is a Carnivore HIT Coach called Jerome Armstrong who has very detailed videos on the basics of Muscular Hypertrophy and high intensity training. I strongly recommend. He was the one who introduced me to the carnivore diet and he has been training people and himself with those HIgh intensity training principles like 1 set to failure, 1-2 exercises per muscle group, 45-90 secs of time under tensition, with controle candance to reduce the risk of injury and maximize muscle fatigue!( 3-5 secs each phase of the moviment) There are also a very good book on the topic by Dr.Doug Mcguff (Body by Science)
Thank you 🙏🏼 Anthony P. for sharing your take on Hypertrophy! Brilliant information 👏🏼 along with your expert advice on how to train 💪🏼 Well done! Dr. Chaffee, your podcasts are the BEST!
Training! Thanks guys! Great info and a massive encouragement to this 49 yr old who’s wanting to attack his 50s like a beast!! 4 months to go so I’m all ears to what works in both the gym and the kitchen.
This is great, I've shared with a few along with Phaesse's link. Been carnivore for 3 + years, and the diet has finally shown me great workout results More muscle mass now at age 65 than ever before in my lifelong workout regimens. Thank you Chafee, you're my "go to" carnivore doctor.
This is almost exactly what Mike Mentzer was practicing and in coaching his clients. The only thing Mike got wrong was the diet. He believed that your total daily energy needs should be comprised of 60% carbohydrates. We now know that is not an optimal human diet. Some of Mike's clients required only one workout every seven days. For instance, one set each on four major muscle groups, he called Workout A. Seven days later, do one set each on a different set of major muscle groups (Workout B). There are plenty of videos on YT about Mike's training regimen. He also had other regimens, such as working out every four days. Mike always said that if you reach a sticking point in your program where you are no longer making any gains in strength, you need to add an additional rest day here and there.
Mike also got ore exhaustion wrong, it isnt necessary or any more beneficial then just going to failure. He was also wrong about it being needed because "bigger" muscle groups are held back by "smaller" muscle groups because all muscles if you take them out and put them on a table or scale would be the same size or similar. Ontop of that muscles work in tandem together when exercising and all hit failure at the same time in compound movements.
This was very helpful. I have been having a lot of pain in my calves - especially in the summer when I’m adding long walks outside to my training. I will rest them much more often now without worrying about losing strength.
Thank you for sharing your honest, body felt experience and your personal action steps! I don’t take anything as gospel, but enjoy having new information as a guide as I listen more and more to my body, which is much clearer on carnivore!
Im 64 and have been a gym rat for 45 years. Started training during the Arnold era; few can train like Arnold. I deload regularly now for 4-7 days. I grow like a weed and heal like wolverine. High intensity take no prisoners training then rest until you feel fresh. Take a week away with active rest and watch what happens. 💪
Anthony has beautiful presentation and certainly knows his stuff. All largely covered very well by Dr Doug McGuff in Body By Science which he wrote back in 2009. See if you can get Doug McGuff on your show as well!
I am skeptical. I have been following StrongFirst approach of antiglycolytic training. You don't go to failure, you get generous rests. I've had great progress in strength and body shape with only half hour to hour sessions five times a week.
@@kirillstpin case you didn't know HIT training has even more rest (your entire workout per week is only 2hr) and you train at max 3 times a week and only 30 mins per session. It's fast and gets the best results because muscle mass increases upon the amount of stress it receives. Your 5 times per week doesn't seem "generous" at all, especially as it can't test your limit. Check mike mentzer's book for more info.
All good info. Thank you. I’m guessing this comes down to “statistics don’t apply to an individual”… Hence these are all great guidelines. And within them, the individual must find what works for them, and their individual goals.
The carnivore diet (also called a zero carb diet) is a high-protein fad diet in which only animal products such as meat, eggs, and dairy are consumed. The carnivore diet is associated with pseudoscientific health claims.
Interesting. I have now heard this twice in two days. The other voice was Dr Karl Goldkamp, advising on how to keep human growth hormone levels high. His prescription was single sets to failure, 30+ secs, slow and deliberate. Same recommendation in the gym, different objective.
Most of this is what Mentzer preached. He was so spot on with almost all of what he said back then, so far ahead of his time 40yrs ago. Of course even he would revise some of his beliefs with today’s access to knowledge. Back then there was no Google, just books and mags. This interview was extremely informative.
Yes, this is all spot on. My body is responding so much better with more recovery. I have been using super slow (count to 12 on neg and positive) and only one set to failure. I have been very pleased with my results. I have also been eating carnivore for 8 years now. Much respect! Thank you for the wonderful interview. Dr. C....I keep meaning to ask, have you been practicing mewing? I have noticed some facial changes in you over that past almost 2 years. Just wondering.
For me to reference later. 1. Train to absolute failure. Once that absolute failure rep is hit you are done with that workout. Low as 5 reps can go as high as 30. 2. Slow on the ascend and descend and or slow on the push and slow on the pull. Keep momentum as minimal as possible so it won't do the work for you. 7:52 workouts mentioned. Vertical pull, vertical push, horizontal pull, horizontal push, hip extension such as leg press and or squats.
Hey Doc! Amazing content! I have a question. I'm 39 years old,180cm male. I'm on the carnivore diet around 5 months now. I've gone from 92 kg pudding down to 68 kg "JACKED" at least for my standards. I can see my abs "sixpack" for the first time since I was 16. Minimum exercise 2-3 times a week 15-20 minutes of bodyweight training but it seems like I can't put on weight. I am a busy man so a lot of movement the hole day and I'm eating at least a kilo lamb or beef per day with 4-8 eggs. I'd appreciate any advice and thanks for all the knowledge! Cheers from Austria!
It's almost a 50 years old story. As reported by your guest, Mentzer developed the Heavy Duty in the late '70, perfecting Arthur Jones ideas, and Dorian Yates dominated the Mr.Olympia stages in the '90 with these principles. So probably "never heard" is for those outside the bodybuilding community.
I sort of agree with one set to failure per exercise is right however there is also effective reps (5 rir or less) to consider. You also need to perform enough of these to signal feedback to the body to trigger muscle protein synthesis. Also, to say recruiting high threshold motor units is a switch but process of recruiting them from high to low is a continuum is little bit disingenuous don't you think. Guess the main q is how many effective reps to perform and how much stimulus do high threshold units require. This may vary between individuals based on genetics, diet, recovery etc. Also I believe consistency of effort is just as important as intensity. Including untrained individuals in studies may skew the results based on newbie gains as opposed to experienced lifters who know how tax and recruit muscle fibres optimally.
interesting, thx for this. I've heard Ben Bikman talk about hypertrophy but in terms of fat - for him, the term = inability to add fat cells after age 18 or so. But in the world of muscle, it seems to deal with adding muscle. Is this because for the kind of training discussed here, we are looking to increase the size of our muscle cells - and not add new muscle cells? If not pls straighten me out, thx. Is there an advantage over muscle cell size vs amount of muscle cells? Thx
For people out of fitness, going to failure can cause injuries real quick. I agree with the warmup, but also recommend daily stretching sessions and a wide range of core strength exercises mixed 50:50 with weight training to help damage proof your body. If you are really out of shape, core train and stretch for a few weeks before taking weight training to failure. Your back / legs / shoulders, etc will thank you.
What about doing say reps at a certain weight to exhaustion. Then doing another but at a less weight to exhaustion? Then perhaps do a 3rd to exhaustion at a slightly lower weight again. So you are doing 3 sets to exhaustion but progressively lowering the weight so you can keep up the reps. Is this good? bad?
The original nautilus equipment , not crap labeled today, used a cam that maintained resistance throughout the movement vs free weights or other lesser machines.
Max tension twice a week without a doubt builds more strength in a particular movement than once or less. I do concede though that this may or may not effect the mass building component. I'm a natural, skinny, weak genetic (muscle wise) guy. I've thrice built up to 300 plus benches, my best being 315 for 6, and 375 for 1 at a body weight of 178 (video evidence "Skinny guy Big bench" . I've never once was able to progress to those weights benching once per week. Only twice a week with an occasional added speed/explosive day thrown in. All reps Slow down, explosive up.
Can anyone help?: The advice regarding high intensity and adequate rest seems to conflict with all the calisthenics advice I see; where you can just train bodyweight exercises everyday and gain muscle. I've been treating my resistance band training as my "high intensity, heavy weight" workouts, but I'm really torn about how frequent I should do my calisthenics. I fear that if I don't train daily I will lose muscle performance. And with the bodyweight workouts- should I also be doing them in a 3-set fashion(2 primers, 1 failure)?
Interesting how you’ve released a video on this after Ive been doing this type of training for 2 months. I stumbled on this 2 months ago, this is Mike Mentzer’s training philosophy. Ive had several friends and family already ask me if I’m doing some kinda special workout because I’ve gained so much muscle so quickly. While doing this my diet is 90% meat and diary the rest are carbs of some sort, very little sugars (including fruits). I only use dumbells and a bench. Warmup is a must for me in order to get to my maximum output without strain. By about 10-15 reps my muscles are twitching and im sweating. 5 secs up, 5 secs down. When I finish with the workout I get a huge rush. Probably the spiked cortisol and hgh release. Who knows what else. I only workout once a week but i go hard.
It's hard to say, there is conflicting evidence, but for me I feel I get better results when I do this, so just do both and see which you think gives you better results. For me I still like working the same muscle group twice a week, and I recover far faster than most people because of my diet so I still will probably keep that up myself.
There is no additional benefit to doing a drop set after hitting momentary muscle failure. I have seen a few studies who explored this including Dr. James Fisher, and Steeles that was quoted in this video and they found no difference or worse negative effects of doing "set enhancers" past momentary muscle failure. Once you hit failure thats the maximum stimulus your body will send
This is basically Mentzer training. One full all out set . It's also the basis of the x3 system. But my question is , what about those of us on carnivore that recover fast? Is it overtraining if we train body parts more than once a week?
Interesting clip... at 67 I am putting on tons of muscle (almost carnivore.... but I like coffee) using the X3... one set to failure.... not heavy in comparison to iron but no injuries either... It does take mental fortitude to do it.... but wow when you do, and you track your performance a sense of accomplishment settles in and you don't mind looking in the mirror.
I have gained more strength and bigger mussel gains with bands I would not have believed this if someone had told me, I stopped lifting iron went to bands system similar to 3x for 3 months came back to iron just to see if I had loss strength and it blew me away how much strength I had gained in that 3 months
Same. I do X3 5-6 days per week one set to failure on all sets (except deadlifts). Best gains I’ve had in 35 years. I feel that bands don’t beat up your body as much as weights so we can do higher frequency.
You can tell by his face how much he's into this. What a great episode.
Funny, I thought the exact opposite. Shows variance of perception.
@@graystonegardens1642anthony looks like hes zoning out tbh
This is absolutely what's proposed by Mike Mentzer and Author Jones of Nautilus machines.
These sound familiar...
--"Light Switch Rep"
--Warmups at 50% & 75%
--One working set
I've written these exact words in my books dating back to 2008.
Those who know, know¡¡¡
This is very similar to bodybuilder Mike Mentzer's training philosophy. One set to total muscle failure achieves maximum hypertrophy results. It's very cool to see the data coming out on this.
Apart from the fact that he did secretly more sets...
Trouble is its bs, It doesn't provide maximum anything. Moreover, Optimal changes over time with natty's or your progress slows drastically.
@@cuzIjusthe never secretly did more sets, he always did the workout that he preached
@@krazus2036 not according to people who trained with him.
Definitely Mentzer and Vince Gironda, to a degree.
Dr. Anthony I want to complement you on your interview skills. You have such grace and the way you treat your guests with such respect. You really get the best out of your guest. I’ve seen other producers who have interviews and they want to do all the talking. It gets really annoying because they have a guest but they do all the talking. You did a great job. It was very informative and I really appreciated the way that you structured the interview. Keep up the good work.
This comment is so well said. I also appreciate the respectful way Dr Chaffee interviews
compliment
complement means to pair, suit, fill
Discussion notes:
So, for hypertrophy (muscular growth, not necessarily max muscular strength), only one set to failure is required - it does not matter the weight/rep ratio as long as you go to momentary muscle failure.
One or two warm-up sets. One working set. As low as 5 reps, as moderate as 12 reps, or as light as 30 reps - as long as you meet momentary failure. Slow cadence up and down - around 3-5 seconds each direction.
Vertical push & pull, horizontal push & pull, and hip extension (like leg press or squat). These work for all people (including non-athletes and pro-athletes alike).
Muscle mass is performance dependent, but performance is recovery dependent. After exertion, the body must refuel first, then it will increase muscle mass. The body only adds muscle mass if it is allowed to fully recover from a stimulus.
Do not get caught up in a weekly format. Our calendar week is 7 days, we get paid by the week, etc., but the body does not operate by a weekly cycle like that regarding hypertrophy. Rest until you *feel* recovered (both in terms of soreness and the energy you have for hitting the workout hard) or you will not grow very well. Period.
Therefore, a person may train every 2 days, 3 days, 5 days, or whatever - it depends on their ability to recover from the previous workout. Prioritizing recovery is essential.
Cardio training was not addressed in this video.
Personal note: Remember that this is for achieving optimal muscle mass growth. This does not necessarily translate to overall optimal health and fitness. The high-intensity-training method mentioned here is somewhat like a saiyan getting his teeth kicked in, then recovering stronger than before. Useful for plateaus and bodybuilders, but maybe not for the average person with a life outside the gym. I know I cannot afford to have entire muscle groups feeling destroyed after a workout, but if it's only one set to failure, then maybe it doesn't result in such an intense form of DOMS. This video discussion also does not address the place of cardio training, benefits or cons, or otherwise. I will have to test this methodology for a couple weeks to see how it affects me.
Your saiyan analogy is hilarious lol
He just Followed Mike Mentzer that's all, nothing new.
@@vidalskyociosen3326word for word lol
Wrong, failure is not needed. Its the biggest bs out there. Its not about can you make it work, but about whether its needed, and its not. Mentzer's Heavy Doodie bs has wrecked more lifters than anything I have seen over 30yrs
@sword-and-shield Shut up, clown. These are notes from the video. Not a discussion for idiots like you.
This is actually great advice because it will safe me a ton of time if I just do 1-2 sets instead of 3 per exercise
Glad to hear it!
It was Mike Mentzer, nothing new here.
There is a Carnivore HIT Coach called Jerome Armstrong who has very detailed videos on the basics of Muscular Hypertrophy and high intensity training. I strongly recommend. He was the one who introduced me to the carnivore diet and he has been training people and himself with those HIgh intensity training principles like 1 set to failure, 1-2 exercises per muscle group, 45-90 secs of time under tensition, with controle candance to reduce the risk of injury and maximize muscle fatigue!( 3-5 secs each phase of the moviment)
There are also a very good book on the topic by Dr.Doug Mcguff (Body by Science)
Thank you 🙏🏼 Anthony P. for sharing your take on Hypertrophy! Brilliant information 👏🏼 along with your expert advice on how to train 💪🏼 Well done!
Dr. Chaffee, your podcasts are the BEST!
Great interview Dr Chaffee, thank you
Changing my workout routine tomorrow
Loved this chat. Most informative, concise and to the point. Training
One of the best advices. I tell to people all the time Recovery is same important as the training day". Great episode.
Training! Thanks guys! Great info and a massive encouragement to this 49 yr old who’s wanting to attack his 50s like a beast!! 4 months to go so I’m all ears to what works in both the gym and the kitchen.
Excellent! Thanks for sharing, Ant!
This video is AWESOME for so many reasons!!!!
I am following Mike Menzers program now.. thank you for sharing!! Great information!
Moderate volume is best Mike Mentor was an extremist schizophrenic drug addict. Your body isn't that bad that it takes a week to recover
Great talk, cheers from the Netherlands!
Very insightful. Thank you!
Thank you Anthony and Anthony 💖💖💖💖
Exactly what I needed, thank you.
This is great, I've shared with a few along with Phaesse's link.
Been carnivore for 3 + years, and the diet has finally shown me great workout results More muscle mass now at age 65 than ever before in my lifelong workout regimens.
Thank you Chafee, you're my "go to" carnivore doctor.
As a 60+ overweight, sedentary woman, I didn't think I would get much out of this video - but I am in awe, I think this may have changed my life!
This is almost exactly what Mike Mentzer was practicing and in coaching his clients. The only thing Mike got wrong was the diet. He believed that your total daily energy needs should be comprised of 60% carbohydrates. We now know that is not an optimal human diet. Some of Mike's clients required only one workout every seven days. For instance, one set each on four major muscle groups, he called Workout A. Seven days later, do one set each on a different set of major muscle groups (Workout B). There are plenty of videos on YT about Mike's training regimen. He also had other regimens, such as working out every four days. Mike always said that if you reach a sticking point in your program where you are no longer making any gains in strength, you need to add an additional rest day here and there.
Mike also got ore exhaustion wrong, it isnt necessary or any more beneficial then just going to failure. He was also wrong about it being needed because "bigger" muscle groups are held back by "smaller" muscle groups because all muscles if you take them out and put them on a table or scale would be the same size or similar. Ontop of that muscles work in tandem together when exercising and all hit failure at the same time in compound movements.
This is great information. It ties in perfectly with the X3 resistance band program, and the concepts in the “Carnivore Bodybuilding” Facebook group.
This was very helpful. I have been having a lot of pain in my calves - especially in the summer when I’m adding long walks outside to my training. I will rest them much more often now without worrying about losing strength.
Training. Great info. Thanks
Training!! Love this
Really interesting, thanks guys!
Excellent!!!
Thanks for the information
Thank you for sharing your honest, body felt experience and your personal action steps! I don’t take anything as gospel, but enjoy having new information as a guide as I listen more and more to my body, which is much clearer on carnivore!
Im 64 and have been a gym rat for 45 years. Started training during the Arnold era; few can train like Arnold. I deload regularly now for 4-7 days. I grow like a weed and heal like wolverine. High intensity take no prisoners training then rest until you feel fresh. Take a week away with active rest and watch what happens. 💪
Loved your content. Training…
Training. Thanks!
Anthony has beautiful presentation and certainly knows his stuff. All largely covered very well by Dr Doug McGuff in Body By Science which he wrote back in 2009. See if you can get Doug McGuff on your show as well!
Training. Thank you.
Training thanks!
I'm glad that it's so straightforward, I'm not glad that it demands such suffering
I am skeptical. I have been following StrongFirst approach of antiglycolytic training. You don't go to failure, you get generous rests. I've had great progress in strength and body shape with only half hour to hour sessions five times a week.
😂😂😂
Don't expect great things from comfort
@@kirillstpin case you didn't know HIT training has even more rest (your entire workout per week is only 2hr) and you train at max 3 times a week and only 30 mins per session. It's fast and gets the best results because muscle mass increases upon the amount of stress it receives. Your 5 times per week doesn't seem "generous" at all, especially as it can't test your limit. Check mike mentzer's book for more info.
I guess no pain no gain…
Training. Thank you
All good info. Thank you. I’m guessing this comes down to “statistics don’t apply to an individual”… Hence these are all great guidelines. And within them, the individual must find what works for them, and their individual goals.
TRAINING. THANKS.
Save the time! train hard, train consistently
Training, please! Thanks!
Training. Thanks.
amazing. I've been watching and reading about Mike Metzer HIT training. This is deffo the way forward, thank you for the video Doc.
Now I have to go watch the full episode
I just love both of you ❤
The carnivore diet (also called a zero carb diet) is a high-protein fad diet in which only animal products such as meat, eggs, and dairy are consumed.
The carnivore diet is associated with pseudoscientific health claims.
Training. thank you
Training,,, Thank you
Interesting. I have now heard this twice in two days. The other voice was Dr Karl Goldkamp, advising on how to keep human growth hormone levels high. His prescription was single sets to failure, 30+ secs, slow and deliberate. Same recommendation in the gym, different objective.
Most of this is what Mentzer preached. He was so spot on with almost all of what he said back then, so far ahead of his time 40yrs ago. Of course even he would revise some of his beliefs with today’s access to knowledge. Back then there was no Google, just books and mags. This interview was extremely informative.
Yes, this is all spot on. My body is responding so much better with more recovery. I have been using super slow (count to 12 on neg and positive) and only one set to failure. I have been very pleased with my results. I have also been eating carnivore for 8 years now.
Much respect! Thank you for the wonderful interview.
Dr. C....I keep meaning to ask, have you been practicing mewing? I have noticed some facial changes in you over that past almost 2 years. Just wondering.
Training thank you
Thanks!
Thank you very much!
Thank you, Training...🧐
For me to reference later.
1. Train to absolute failure. Once that absolute failure rep is hit you are done with that workout. Low as 5 reps can go as high as 30.
2. Slow on the ascend and descend and or slow on the push and slow on the pull. Keep momentum as minimal as possible so it won't do the work for you.
7:52 workouts mentioned. Vertical pull, vertical push, horizontal pull, horizontal push, hip extension such as leg press and or squats.
Be a Champion at resting.!!
Can i do all these excercise in one full body workout once every 7 days??
Makes sense. I train once a week with no problems. I train my legs (leg press) once a month to maintain with no problems.
Training ❤
Dorian Yates Mr Olympia 1992-1997 already knew this without the benefit of any studies....learned this from Mike Mentzer 35 years ago.
Could I please get a training routine
I’ve been talking about this on my channel for 8 years
Hey Doc! Amazing content!
I have a question. I'm 39 years old,180cm male. I'm on the carnivore diet around 5 months now. I've gone from 92 kg pudding down to 68 kg "JACKED" at least for my standards. I can see my abs "sixpack" for the first time since I was 16. Minimum exercise 2-3 times a week 15-20 minutes of bodyweight training but it seems like I can't put on weight.
I am a busy man so a lot of movement the hole day and I'm eating at least a kilo lamb or beef per day with 4-8 eggs.
I'd appreciate any advice and thanks for all the knowledge!
Cheers from Austria!
It's almost a 50 years old story. As reported by your guest, Mentzer developed the Heavy Duty in the late '70, perfecting Arthur Jones ideas, and Dorian Yates dominated the Mr.Olympia stages in the '90 with these principles. So probably "never heard" is for those outside the bodybuilding community.
Where do you fit in activities like swimming walking or bike riding?
Check out Dr Doug McGuff’s super slow big five!
I'm in the building trade fairly physical work, perhaps I should cut my training regime down? 6 days down to 3?
Got any testimonials or results from this? Be good to see some before and afters.
I sort of agree with one set to failure per exercise is right however there is also effective reps (5 rir or less) to consider. You also need to perform enough of these to signal feedback to the body to trigger muscle protein synthesis. Also, to say recruiting high threshold motor units is a switch but process of recruiting them from high to low is a continuum is little bit disingenuous don't you think. Guess the main q is how many effective reps to perform and how much stimulus do high threshold units require. This may vary between individuals based on genetics, diet, recovery etc. Also I believe consistency of effort is just as important as intensity. Including untrained individuals in studies may skew the results based on newbie gains as opposed to experienced lifters who know how tax and recruit muscle fibres optimally.
interesting, thx for this. I've heard Ben Bikman talk about hypertrophy but in terms of fat - for him, the term = inability to add fat cells after age 18 or so. But in the world of muscle, it seems to deal with adding muscle. Is this because for the kind of training discussed here, we are looking to increase the size of our muscle cells - and not add new muscle cells?
If not pls straighten me out, thx. Is there an advantage over muscle cell size vs amount of muscle cells? Thx
Training!
Maybe I missed it, but did you post the link to the longer podcast Phaesse mentionen about hypertrophy? (With David Mac (sp?).)
Is this not describing the Power Factor Workout? Can’t find the book. Lost my copy.
Would love training advice
What if your goal is to increase your strength more than maximize hypertrophy? Does this system apply?
I just do two 15 min sessions of TSC(timed static contractions) ala Ken Hutchins. Just brilliant.
Unfortunately, Ken wasn't a large bodybuilder so doesn't get the recognition he deserves. A real champion of exercise, his work speaks for itself.
For people out of fitness, going to failure can cause injuries real quick. I agree with the warmup, but also recommend daily stretching sessions and a wide range of core strength exercises mixed 50:50 with weight training to help damage proof your body. If you are really out of shape, core train and stretch for a few weeks before taking weight training to failure. Your back / legs / shoulders, etc will thank you.
Stretching is a waste of time , flexibility training is what people need to do
@@Kwildcat13what’s the difference between flexibility training and stretching?
6:11 the guy basically just saying that Mike Mentzer was right !!! Hahaha 😂
What about doing say reps at a certain weight to exhaustion.
Then doing another but at a less weight to exhaustion?
Then perhaps do a 3rd to exhaustion at a slightly lower weight again.
So you are doing 3 sets to exhaustion but progressively lowering the weight so you can keep up the reps.
Is this good? bad?
will 1 rep with maximal intensity of effort build muscle assuming perfect form?
How would cardio fit in here? Would low intensity running a few times a week affect Hypertrophy?
Thanks for reposting 😂🎉😂... From the houseboat on the lakes of the Ozarks USA 😂🎉😂😂
The original nautilus equipment , not crap labeled today, used a cam that maintained resistance throughout the movement vs free weights or other lesser machines.
Training !,
effort in=results out 🤠
Tribulas .I would love to know your thoughts on it whether i should continue using
It’s a plant, with active plant saponins. He’s not going to like it.
Max tension twice a week without a doubt builds more strength in a particular movement than once or less. I do concede though that this may or may not effect the mass building component. I'm a natural, skinny, weak genetic (muscle wise) guy. I've thrice built up to 300 plus benches, my best being 315 for 6, and 375 for 1 at a body weight of 178 (video evidence "Skinny guy Big bench" . I've never once was able to progress to those weights benching once per week. Only twice a week with an occasional added speed/explosive day thrown in. All reps Slow down, explosive up.
Can anyone help?:
The advice regarding high intensity and adequate rest seems to conflict with all the calisthenics advice I see; where you can just train bodyweight exercises everyday and gain muscle. I've been treating my resistance band training as my "high intensity, heavy weight" workouts, but I'm really torn about how frequent I should do my calisthenics. I fear that if I don't train daily I will lose muscle performance. And with the bodyweight workouts- should I also be doing them in a 3-set fashion(2 primers, 1 failure)?
Interesting how you’ve released a video on this after Ive been doing this type of training for 2 months. I stumbled on this 2 months ago, this is Mike Mentzer’s training philosophy. Ive had several friends and family already ask me if I’m doing some kinda special workout because I’ve gained so much muscle so quickly. While doing this my diet is 90% meat and diary the rest are carbs of some sort, very little sugars (including fruits).
I only use dumbells and a bench. Warmup is a must for me in order to get to my maximum output without strain. By about 10-15 reps my muscles are twitching and im sweating. 5 secs up, 5 secs down. When I finish with the workout I get a huge rush. Probably the spiked cortisol and hgh release. Who knows what else. I only workout once a week but i go hard.
Do you do full body in your 1 workouts per week?
Another huge factor is his age. Younger guys in their teens and early 20s can recover a lot quicker and are able to lift 3,4,5 days a week
Is there any benefit in doing a drop set in this one set to failure, where you reduce the weight after muscle failure to get in a few more reps?
It's hard to say, there is conflicting evidence, but for me I feel I get better results when I do this, so just do both and see which you think gives you better results. For me I still like working the same muscle group twice a week, and I recover far faster than most people because of my diet so I still will probably keep that up myself.
There is no additional benefit to doing a drop set after hitting momentary muscle failure. I have seen a few studies who explored this including Dr. James Fisher, and Steeles that was quoted in this video and they found no difference or worse negative effects of doing "set enhancers" past momentary muscle failure. Once you hit failure thats the maximum stimulus your body will send
@@krazus2036 Thank you!
Yeah... I don't know about this. Rest is definitely needed. But the limited lifting I don't agree with.
Totally. There’s no research that supports this. The idea that you can’t intensify the hypertrophic signalling by greater volume is nonsense
Pavel Tsatsouline yall are welcome
Training
This is basically Mentzer training. One full all out set . It's also the basis of the x3 system. But my question is , what about those of us on carnivore that recover fast? Is it overtraining if we train body parts more than once a week?
Interesting clip... at 67 I am putting on tons of muscle (almost carnivore.... but I like coffee) using the X3... one set to failure.... not heavy in comparison to iron but no injuries either... It does take mental fortitude to do it.... but wow when you do, and you track your performance a sense of accomplishment settles in and you don't mind looking in the mirror.
It's right on right on !!!
I have gained more strength and bigger mussel gains with bands I would not have believed this if someone had told me, I stopped lifting iron went to bands system similar to 3x for 3 months came back to iron just to see if I had loss strength and it blew me away how much strength I had gained in that 3 months
Same. I do X3 5-6 days per week one set to failure on all sets (except deadlifts). Best gains I’ve had in 35 years. I feel that bands don’t beat up your body as much as weights so we can do higher frequency.
You have been quoting Mike Mentzer he was the genius!!!
Hmm, not sure about this one. I figured after many years that avoiding failure works better for me.