1:17 Factor list 5:52 Dr Mike talks about Google (A) 6:28 Gains per week 7:20 Gains per month 8:16 Gains in year 1 9:33 Gains in years 2, 3 11:24 Gains in years 4, 5, 6 14:32 Gains in years 7+ 15:10 Mic tries to kill Dr Mike (B) 19:09 No longer Natty? Events A and B might or might not be correlated
@@TheJackOfAllTrades777 Oh shit.. I didn’t even think about it like that. I thought there was a certain age range where noob gains happen like (17-25). This is great news thanks!
@@bearinabag2448 Even then the decline is gradual. Menno Henselmans wrote an article titled “How bad is aging for your gains?” and the short answer is “not very.” He cites studies showing robust hypertrophy responses in new trainees up to their 80s. Lifestyle factors play a much bigger role than age in and of itself (e.g., 40-somethings typically have other priorities besides the gym).
Pretty much me :)). Trained for nearly 2 years now, but most of the months were either in a (huge) calorie deficit, "maingain" (where I barely gained anything, it was actually more annoying that from 3 workouts only 1 at most I was progressing), or I straight up didn't go to the gym anymore for some weeks. But that guy in the comments is right, after I started training religiously, eating without giving a shit about any fat gain and focused on progressing every time I hit the gym, I really started noticing differences, aka "noob gains" and not even as much fat added as I thought I would. I guess the noob gains used most of the surplus to build muscle instead of fat
I am 65 years, weighing 225 pounds at 6.1 and a lifetime natty, I can honestly say, best shape of my life after 39 years training. Training 4 days a week. Started training with 3 times a week because of work.
By " best shape" do you mean more aerobic endurance or muscle and strength gains? Do you believe adding that extra day increased your workout volume and made a big difference?
@@MrDjhealth More muscle and strenght gains due to the increase in workout volume and better sleep because of using CBD oil before bedtime and after an intense workout.
@@petercrenfield Thanks for the compliment, only supplements I am using is vitamins, creatine and CBD oil. Very intense and consistent training does the job! Weighing a healthy 240 pounds now.
5:23 re factors that influence muscle growth: "Average stress ideally low... not like your CEO is calling you and firing you every hour or whatever" It's this nonchalant style of humour that really keeps me engaged. I have a burning desire for knowledge, however I'm the archetype of a of a Gen Z attention deficit riddled man-child with an inability to do anything beyond play video games and flick through Tiktok. Thank you Dr Mike, this channel is invaluable and so are you. I can't believe this shit is free.
I trained on and off in my 20s and never got above 160lbs at 5'10" due to poor nutrition. A little over 2 years ago (at 37) I started training seriously again and nailed nutrition. Went from 145lbs to currently 187lbs mid mass and 175lbs lean. The content RP puts out was priceless to me.
@@you-in5iy genetics for sure and maybe some initial muscle memory. Time between training periods was substantial, 3-5 years plus. I may have started from scratch unless satelite cells we created during my other training phases. Again never been this big, currently maintaining at 195lbs with a cut planned to start after Easter weekend. Hoping to be above 180lbs lean.
Death face..... I'm 47yrs and returned to training after 10yr absence. Weight up 12kg in 11 months, gone up a clothing size. Following Dr Mike, and others, training tips and meso/deload PPL split routines all training weights increased, and feeling 👍
@@chagoriver7159 go for it. I'll concede that my initial gains must have come from a certain amount of muscle memory. I was 183lbs lean at my biggest about 20yrs ago. I am not actually lifting super heavy weights as at nearly 48yrs gotta be aware of joints. And as I only got a multigym I have to be creative to replicate other equipment movements. No compound movements at my age with that equipment... so moderate weights on mostly isolation exercises.
@@chagoriver7159 thanks. I do have to be a bit creative along the lines of that video because using a multigym instead of free weight plates, I am restricted to increasing weight by a 7kg plate at a time.
I wasn't a supporter initially, but you have helped me tremendously in my fitness journey. You now you are my go-to channel for fitness education. Thank you.:
This is some interesting insight. I started almost exactly like he said 18, 5’9 130lbs ~17% bf skinny. But I’m about 2.5 non consecutive years in and I’m about 5’10 185 ~20% bf. I realize it’s not nearly all muscle, but that’s actually quite the motivation that 10 years in I MIGHT be like 180 or so stage/beach lean. Even if it’s not totally accurate bc of individualization of genetics, that’s pretty cool to hear I could possibly be compatible to some pros later on.
The discourse unironically has been ruined by fake natties. I was told on reddit forums by "experienced weight lifting coaches" that 10lb of lean mass per year is about average for a natty. Lol. They even told me the average teen can bench 225lb in a year and at that point I lol'd and left that silly place.
@@pablowall It depends how old the teen is. If there 13 then a 225 bench in a year is probably not possible but 17-19 year olds can probably hit 225 within a year if there bulking and on the right training program or are my strength standards too high? I would like to see your response!
Started at 175lbs and now 10 years later I chill at around 230-235lbs(31 years old now). Definitely had really good gains my first 3 years. At this point I feel like exercise selection becomes way more important.
I went from 114.4lbs at the age of 17 at 6 feet tall (skeleton wrapped in skin) to 161.48 lbs in 3 years lean. Still 6 feet tall. While I have gained a lot of mass, I'm still no where near as big as I'd like to be. What would the yahoo weight theoretically be for someone that is 6 feet tall after 10 years of training?
I did a simple strength program last year and went from 67 kg @ 19th October to 74 kg by Christmas. Then there was a corona outbreak from new years and restrictions put me off for 2 months, lost 1kg, so 73 then. Got back at it, got to 82 kg by May/June somewhere and did a mini cut down to 77 kg. Still didn't stop there, continued until the end of August and ended up around 80 ish. I've been of for like 2 months and have started to ease back because of a shoulder overuse injury. I think I can safely say that I've gained 10 kg of muscle in under a year. Male, 166 cm tall, 24 years old. Current weight is 82-83 kg. Only creatine as supplementation, otherwise just plenty of food. Trained mostly with straight sets (4x8) on big lifts, small per session increase in weight. Also periodized my bench and squat in the end of the summer, really great progression there.
I'm loving this presentation with the lighting and dark background 🤘 I feel like I'm learning from a superhero or supervillain - both badass, and cool AF 💪😎
How about if you decide to run the biebs-cycle consecutively for the entire 10 year period? Assuming you're working out 6 days a week, that's ≈ 3129 intra workout coconut waters. A non negligible amount, I'd say.
I have been lifting for about 10 years and actually training for about two smh but in my first year of real training I gained 18lbs of muscle could have been better but I only sleep 4 hours a night and work two jobs so kills my #gains
This makes me feel so lucky for my genetics. I’m 35 and I’ve been training for 6 months and I’ve put on about 20lbs. I’ve followed all your advice and just attribute it to proper diet and good technique
Nice vid! Being 203cm tall, I wonder how height factors in? Im at least 10% taller then the average person, and even though I start out fairly lean at 200 pounds, I am very much a noob. Gut feeling I would expect a larger person to be able to gain more weight in absolute terms, but interested in hearing your opinion.
Yeah absolute gains will most likely be higher cause I think generally gain rates scale to height but not absolutely and it's not always 1 to 1. Also if you think about it logically. You just have more frame to pack muscle onto. Longer and bigger bones means you have a much larger canvas to paint that sweet anabolic art on.
I've gained about 30lbs of lean mass @ 16-20% bf on average (17kg overall weight x 0.81) in 3 years of consistent, close to or up to failure. This might be a larger than standard number as I did a huge cut before this. Hopefully the gains keep coming, even if they're less and less. I know I'm impeding my gains as I run 3 times a week, and do 5-15km on average per run... and push really hard.
Could you do a video about training after 10-20+ years? I had training as my main priority for many years, but the last years I massed and gained 7kgs per mass, did perfect cuts with no strength loss and still didn't end up gaining any noticable muscle anymore, so I figured for somewhere between 0-500 grams of muscle per year it's not worth to diet most of the year ( massing and cutting) counting calories, not being able to wear my clothes, being totally fried mentally and physically from pushing my training in the last weeks of my meso's and doing horrendous amounts of volume. I am nowadays just eating around maintenance and training just above mv and for some prioritized muscles at the bottom of mev and try to gain a rep every now and than somewhere. Besides the option of special supplements, what else would you advise.
I'd just get a different hobby and train only twice a week just to maintain. Natty training stops making sense after 5 years IMO. Just not worth it to put all that effort to gain 1 Kg in a year. Either join the dark side after that point or start playing a sport or some other fitness endeavour.
@@apathak34 Yeah I wish I realized that earlier, I spent 2 full years training 2-4 hours a day trying to micro manage everything and giving everything for virtually no gains. Nowadays I am at less than half of the volume and I basically look the same.
Awesome video as always. Maybe an item to add to your Factor List would be starting health (diabetes type 1 makes it very hard, herpes, HIV, Lupus, Cáncer, thyroid issues, undiagnosed xzy,...)
Mike can you expand a little further on why some people make absolutely zero gains? I'm curious because I myself have been training very consistently and diligently over the past three years, undergoing multiple bulk/cut cycles with intelligent programming, good diet and sleep and minimal stress, yet have made close to zero gains. I'm curious as to exactly what the issue is with people like myself. Are some people just genetically incapable of building muscle? What's the root cause here and what can, if anything, be done to correct it?
You probably have more slow twitch muscle fibres than fast twitch muscle fibres, which don't grow nearly as much. Your body is mostly adapted to endurance training. You'd probably make a crazy good long distance runner
I'm a black 32 year old male. I started completely new at the gym 15 months ago. I'm 5'10 and started at 162 pounds at 22% body fat. After only 8 months I was at 180 pounds and dropped to 16% body fat. I gained almost all lean mass. I went from 135xbarely 1 rep on the bench to 185x3, then 225 2 months later for 1. At 15 months where I currently am, I peaked at 194 body weight (currently down to 188) and my most recent PR was 255x1 on the bench press. I quarter repped 275 on the push back up. I should PR 275 in another 4-6 weeks. I went down to 15% body fat. All natural btw. Fyi, I've been paying for a personal trainer this entire time. To those this may concern, hope this helps. Its possible guys. Just put in the work. My trianer when i first started had me doing a TON of super and drop sets and we did 15 reps of majority of exercises every set. If I gassed out before 15, we'd always dropset and do 2 extra on top of the number I had left.
@cooparchive7857 at that time, I wasn't counting calories. But I was taking a 1200 calorie mass gainer, split into two portions, along with creatine and Whey protein twice a day. I started to recently count calories because I've plateaued between 187-193. I just can't seem to get pass this weigh range. Now I'm taking 3500 calories a day, of which I literally just started. Before, if I had to guess, I was doing 2700-2900 calories (approximately).
@@POPJack1717 will one day I will Marry a western Sudanese lady And I am gonna bring some children and I sew their Physique compare yours and see who is the better 🤣🤣🤣🤣.
It was quite entertaining and informative to watch thank you! :) For me, I've been going up and down in the past 5 years and felt hitting a plateu, started with 65 kg(for 175 cm), hitting 95 kilos with lots of fat in a year back down to like 70s and so on. I packed around 10-15 kilos of muscle in 5 years, which seemed a small number, but now I feel more confident that I'm doing fine :)
Here's a question for you, can you get newbie gain like growth Even if you've been working out for years, but this is the first time you've really done bodybuilding style, very intense workout programs? Programs? Say you've been working out but kind of inconsistently for 15 years and now you do six to eight months of a program like what RP suggests, can you see a surprising amount of growth?
Definitely. I kicked my intensity up a few notches in 2021 (century sets and a lot of volume in general) and I've gained 5+ lean lbs this year, when I probably only gained 5 lean pounds in the last 2.5 years prior because I wasn't doing any periodization or high volume work.
you definitely can, Mike talked about it many times before. You can gain "newbie" like gains by changing program, getting better sleep/nutrition, less stress, more focus and you also can make newbie gains on muscles parts! if your hamstrings or biceps were always small and weak, and you didnt like training them, by focusing on them you will make them grow fast.
You should try imagining newbie gains not as something you can only get as a newbie, but as the first ~75% of the total muscle mass you could achieve over a lifetime of lifting. So if you spent five years under suboptimal conditions, improving all important factors will have you make great gains until you reach the point of diminishing returns. Age does play a big role though so don't expect to claim your full newbie gains in your 60s.
Probably not likely to get full-on newbie gains, but some REALLY IMPRESSIVE gains are absolutely possible. And consistent ones, too, especially if nutrition was that big thing holding you back before. - Dr. Mike
What happens to the extra calories you eat once you hit your muscle building "limit"? Does it all just get turned into fat? Or do you somehow become physically unable to take in extra calories because your body is just done?
so ive been training for about 3 yrs. went from 160 ish to 197ish atm. of WEIGHT. not all muscle. about 20 ish percent bodyfat throughout the whole thing. went on 2 cuts, got as low as 14 ish percent and gave up. being lean aint for me it seems. never had abs. pandemic was a setback, was only able to do home workouts for several months. but other than that, consistent prrogrssive overload for the past 2 yrs. my first uear i essentially did everything wrong. 6 days week PPL was what i started out with, didnt train legs for the first few months either. was listening to athlean x. did all my sets to failure, never recovered. did over 20 sets per workout per muscle group. but once i learned to train right, i LITERALLY blew up. now ik how to train bcz of the good sources like you good sir. thanks!
I only started at 38, now at 40 I am already close to my "goal". Obviously I never wanted to have a bodybuilder physique, but rather just good definition and a kind of more non-bulky, aesthetic physique. I once trained for 3 years around mid 20s and I can say it went a lot easier now at end 30s. Also numerically measured for every exercise, I have more strength than I had at 25. I have always been "slow" in all my developments and I sure as hell don't look anywhere near 40, so perhaps my biological age is younger, but at the moment it's all upwards. Also other aspects, like I am (much) more flexible now than I was with 14 and I have no "aches" or anything that friends of same age sometimes complain about...
I started powerlifting 2 yrs ago, and was around 81 kg, lean, standing 6'2" ( I wrestled and did bjj before) and now am 95 kg around 15 bf%, maybe slight more, but I have visible abs. Are those gains ok?
I'm entering my 4th year of training, am no spring hen, and I'm a little worried that I'm starting to bump into the limit of how much stronger I can get without becoming overweight or giving up my MTN bike habit (not happening ever). According to the likes of Jeff Nippard, Alex Bromley and every other online strength calculator, I'm at advanced levels for women. I already work a consistent 6 day PPL split, so I can't reasonably add more to my current plan as a non-competitive gym goer. Food and sleep is as good as it's going to get. I guess the only thing I can do is keep struggling.
If you have drive to do keep on pushing know that 3 years means that your not novice anymore in training experience. There are tons of mistakes you can correct and perfect, so you can increase your strength levels compared to current body composition. But it certainly is struggle as easy days are over and you have to begin totally new level of analysis of your training and how you respond to different training forms. Iron Culture podcast did great episode of this issue few months back. Basic message: You might have yet 16 years of maturing as a lifter :) But i get your problem, i ride road bike and plan to become competitive in that, and weight is big issue there. And also my strength levels in powerlifting started to hit ceiling for my natural bodyweight which is/was way too heavy for cycling. There certainly would be alot i could improve in my lifting without adding mass, my squat was just getting there and i never learned to bench well. But because i actually have to loose weight quite much i don't want to keep powerlifting as my strength levels will just melt away, i can't even hope to maintain what i have. So i switched to weightlifting: i can loose weight while learning to be strong, or atleast semi-strong, in new discipline.
hello! love your videos, just didn't understand the 1 2 3 4 5 6 7 7+ thing... are we talking about a caloris +? maintnance? fat loss? (i know its not that possible thanks to your videos, but i can always hope)
Dr Mike, I am 67 years old on the day you posted this video. I started weight training on 5/5/20 at a local barbell gym in town. I took a body scan at the start and my weight was 165lbs, hight 5,7, body fat at 24%. I took the same body scan at the gym on 11/28/21 on I had put on 21lbs in weight, of which 5lbs was far and 14lbs was "lean mass". My body fat % went down by 0.5%. I have never weight trained before so I am a complete newbie and followed simple 5lb per session LP. Do you think my second reading is way off and therefore suspect? I'm just an ordinary joe who has always been slightly tubby around the waste.
I started at 115lbs at 17 years old at 5'8(no visible abs). 10 years later, I'm currently 135lbs lean... my 1RM, bench: 90kg, squat 140kg, sumo dl: 210kg
Great video! Please also cover in next week's video, what one could expect if you decide to try the darkside before you've reached your genetic potential, say after 2 or 3 years of training. Do you skip ahead to year 10 gains, and then would it be possible to maintain those gains if you continue with a decent program?
Yes, unless you get bigger than you could ever get naturally on drugs. Then, it's unlikely that you can maintain it long term without drugs. - Dr. Mike
At 15:00 I was literally walking to my next exercise when y’all played that scary ass sound and I fr jumped, just embarrassing myself horribly in front of everyone 😂😂😂
5'8 started at 130 year 10 I'm like 165ish jacked. Took like a year or two off, so I'd like to think that I may have been around 170-175ish lean. Ty for telling me I have half natty genetics.
What about strength overtime because I’ve seen some wild stuff when I was in college I was putting on 25 pounds on the bar every two weeks with full rom While most people can barely do 5 pounds I’m nothing special though I’m just strong my body looks like shit and I’ve never had clear abs I was running almost 1000lbs on the leg press for reps of five I was also 350 pounds at 6 foot three
You're gonna trigger the roid-heads over on r/weightroom with this. The gurus there unironically are telling people the average person puts on 10lb of lean mass a year (20+ in their first year). The misinformation on the reddit weight lifting communities is ridiculous. They'd make a natty who's making good gains, feel like a failure because they're all on gear and lying about it, or are just lying about their numbers.
About 13 kg since June 2015 (that includes a total break of 6 months around 2017 due to a knee injury from playing football with reckless people and multiple periods of body weight training due to covid lockdowns). Seems to be within the upper portion of the average range. Makes sense - was always athletic, but never buff as a child/teenager. 174 cm tall, 32 years old, currently at 78.5 kg or so.
I was 19 and weighed 65 kilos at 185 cm tall when I went to the military. One year later I came back with 83 kilos. No junk food, just a military diet and moderate exercising, by doing stuff around the bases. Now at 41 I'm usually oscillating between 81 and 85 kilos, at around 20% body fat.
i'm an ectomorph with long small bones and relatively narrow shoulders, right now i'm at 5'9 153 lean, my goal body would probably be 165 stage lean natural. i been training for a couple of years and i believe i will reach my goal naturally within a couple of years or maybe more.
Hey Doc, I just watched another video of yours about SRA, and I was wondering if training while another muscle is recovering hinders repair/growth? ex: recovering legs, training chest the next day, does this in any way inhibit the resources used for the leg adaptation cycle? Cheers!
![[UA] NAVI vs MOUZ | BO5 | IEM Rio 2024](http://i.ytimg.com/vi/CMBYk0cbGoA/mqdefault.jpg)
"How close to failure?"
"I don't fail, I succeed "
😂😂😂
😂😂😂
“That is why you fail “
I was just about to type the exact same comment. That was funny AF. 😂
refference to DJ Khalid when was asked why he dont lose any weight. his answer was,: i dont lose, i only win
Sounds like something I would say NGL
Mike is legit one of the most entertaining people on UA-cam. Also Mike lets get some more episodes with Jared.
I couldn’t agree more
It's a good balance to have a loud funny one (greg doucette) and a chill funny one (dr. Mike)
1:17 Factor list
5:52 Dr Mike talks about Google (A)
6:28 Gains per week
7:20 Gains per month
8:16 Gains in year 1
9:33 Gains in years 2, 3
11:24 Gains in years 4, 5, 6
14:32 Gains in years 7+
15:10 Mic tries to kill Dr Mike (B)
19:09 No longer Natty?
Events A and B might or might not be correlated
Definitely correlated but causation is not something i want to speculate on. Don't need hamstring cramps
There's a new Dr. Mic in down! 😈
6:11 Dr. Mike experiences a cataclysmic hamstring cramp
Mike really knows how to put on muscle. He got cheeks so big IG couldn't handle that cake.
Literally facts
Was I the only one who thought he blocked me on IG?
Cake
Free Dr. Mike
Whole damn bakery
I dont fail, I succeed... legit got me crying
When you think you’ve been training hard for 2 years but it’s realistically only 4 months …
Bleck handsome Squidward
@@TheJackOfAllTrades777 Oh shit.. I didn’t even think about it like that. I thought there was a certain age range where noob gains happen like (17-25). This is great news thanks!
Hormonally, most people gain just the same up til you’re 30 as they would have at age 18. Newbie gains refer to the stimulus of training being novel.
@@bearinabag2448 Even then the decline is gradual. Menno Henselmans wrote an article titled “How bad is aging for your gains?” and the short answer is “not very.” He cites studies showing robust hypertrophy responses in new trainees up to their 80s. Lifestyle factors play a much bigger role than age in and of itself (e.g., 40-somethings typically have other priorities besides the gym).
Pretty much me :)). Trained for nearly 2 years now, but most of the months were either in a (huge) calorie deficit, "maingain" (where I barely gained anything, it was actually more annoying that from 3 workouts only 1 at most I was progressing), or I straight up didn't go to the gym anymore for some weeks. But that guy in the comments is right, after I started training religiously, eating without giving a shit about any fat gain and focused on progressing every time I hit the gym, I really started noticing differences, aka "noob gains" and not even as much fat added as I thought I would. I guess the noob gains used most of the surplus to build muscle instead of fat
I am 65 years, weighing 225 pounds at 6.1 and a lifetime natty, I can honestly say, best shape of my life after 39 years training. Training 4 days a week. Started training with 3 times a week because of work.
By " best shape" do you mean more aerobic endurance or muscle and strength gains? Do you believe adding that extra day increased your workout volume and made a big difference?
@@MrDjhealth More muscle and strenght gains due to the increase in workout volume and better sleep because of using CBD oil before bedtime and after an intense workout.
@@petercrenfield Thanks for the compliment, only supplements I am using is vitamins, creatine and CBD oil. Very intense and consistent training does the job!
Weighing a healthy 240 pounds now.
Are you natural and how much do you bench press?
@@FatCat-z6n Lifetime natural, currently training 5 times a week, bench press 280 pounds at 67 years old.
As a 40-ish year old who’s 5 years into lifting, this is actually very reassuring
@@paulb3243 you can still overcome your charts ;)
5:23 re factors that influence muscle growth: "Average stress ideally low... not like your CEO is calling you and firing you every hour or whatever"
It's this nonchalant style of humour that really keeps me engaged. I have a burning desire for knowledge, however I'm the archetype of a of a Gen Z attention deficit riddled man-child with an inability to do anything beyond play video games and flick through Tiktok. Thank you Dr Mike, this channel is invaluable and so are you. I can't believe this shit is free.
I trained on and off in my 20s and never got above 160lbs at 5'10" due to poor nutrition. A little over 2 years ago (at 37) I started training seriously again and nailed nutrition. Went from 145lbs to currently 187lbs mid mass and 175lbs lean. The content RP puts out was priceless to me.
Very cool. Nutrition is a big deal! - Dr. Mike
Maybe the muscle memory of all that you did in your 20s had the chance to come out?
@@richpiana8020 it's all genetics
@@you-in5iy genetics for sure and maybe some initial muscle memory. Time between training periods was substantial, 3-5 years plus. I may have started from scratch unless satelite cells we created during my other training phases.
Again never been this big, currently maintaining at 195lbs with a cut planned to start after Easter weekend. Hoping to be above 180lbs lean.
@Dan yep, all natural. Currently on active rest for mountain bike season, maintaining 170lbs. Planning to start lifting in the coming weeks.
I don't fail I succeed ..... Crying laughing face *3. Mike you're hilarious mate.
Was about to comments on that sentence, his humor is just next level
I seriously love listening to your lectures
I'm kinda new , but I think so too.
Death face.....
I'm 47yrs and returned to training after 10yr absence. Weight up 12kg in 11 months, gone up a clothing size. Following Dr Mike, and others, training tips and meso/deload PPL split routines all training weights increased, and feeling 👍
right on, good to hear. im about to go back after a 2 year break.
@@chagoriver7159 go for it. I'll concede that my initial gains must have come from a certain amount of muscle memory. I was 183lbs lean at my biggest about 20yrs ago.
I am not actually lifting super heavy weights as at nearly 48yrs gotta be aware of joints. And as I only got a multigym I have to be creative to replicate other equipment movements. No compound movements at my age with that equipment... so moderate weights on mostly isolation exercises.
@@keithianlocke i just saw this video precisely on the topic of safe progresssion. hope it's helpful ua-cam.com/video/zk2IvVD3ZlM/v-deo.html
Very cool! - Dr. Mike
@@chagoriver7159 thanks. I do have to be a bit creative along the lines of that video because using a multigym instead of free weight plates, I am restricted to increasing weight by a 7kg plate at a time.
I imagine bill gates is on a sniper tower, with Mike in his sight at all times, and just thought to himself "No, not today"
bill gates isn’t strong enough to hold a rifle.
Took his finger off the trigger, hung his head down, sighed, and took off his helmet for a second. - Dr. Mike
Mike is SO smart and SO entertaining. So easy to watch
Dr Mike you crack me tf up, great video as always
Such a funny dude. I can only imagine the hilarious shit he's seen in gyms over the years and just poker faced it, like a true Comedy boss
I wasn't a supporter initially, but you have helped me tremendously in my fitness journey. You now you are my go-to channel for fitness education. Thank you.:
This is some interesting insight. I started almost exactly like he said 18, 5’9 130lbs ~17% bf skinny. But I’m about 2.5 non consecutive years in and I’m about 5’10 185 ~20% bf.
I realize it’s not nearly all muscle, but that’s actually quite the motivation that 10 years in I MIGHT be like 180 or so stage/beach lean. Even if it’s not totally accurate bc of individualization of genetics, that’s pretty cool to hear I could possibly be compatible to some pros later on.
Damn man thats awesome, wonder what you'd be at if you were more consistent during those 2 and half years
Dude that's so good.
I have gained roughly 10 lbs in year 3 and 4 combined and was told that this isn´t much.
Now I feel better after watching this video 😅
It should have been ME! Not HIM! MEE!
The discourse unironically has been ruined by fake natties. I was told on reddit forums by "experienced weight lifting coaches" that 10lb of lean mass per year is about average for a natty. Lol. They even told me the average teen can bench 225lb in a year and at that point I lol'd and left that silly place.
@@pablowall lol
That's very solid progress!
@@pablowall It depends how old the teen is. If there 13 then a 225 bench in a year is probably not possible but 17-19 year olds can probably hit 225 within a year if there bulking and on the right training program or are my strength standards too high? I would like to see your response!
Started at 175lbs and now 10 years later I chill at around 230-235lbs(31 years old now). Definitely had really good gains my first 3 years. At this point I feel like exercise selection becomes way more important.
Good god bro have you ever considered competing
Same height i imagine as you were at 21?
My favorite channel worth watching on the daily!
I went from 114.4lbs at the age of 17 at 6 feet tall (skeleton wrapped in skin) to 161.48 lbs in 3 years lean. Still 6 feet tall. While I have gained a lot of mass, I'm still no where near as big as I'd like to be. What would the yahoo weight theoretically be for someone that is 6 feet tall after 10 years of training?
175 around 10%bf, 190 around 15% bf, 205 around 20% bf. I would say is realistic for you with your current stats.
I came early
Was it the swole arms in that RP shirt that did it for you?
@@kimmcoutino I would prefer not to comment on that.
@@kimmcoutino sometimes just thinking the word rp does it for me
Think you can talk to a doctor about that
That's unfortunate!
Hi, i'm a truck driver and a lifter and i watch pretty much youtube and you are my fucking favourite youtuber Dr.Mike. Thank you for all the videos.
Halfway through. Good video
Back when Mike had hair
Should do a "How much strength can you gain" video too!
This would be quite interesting.
That's probably way harder to quantify.
I did a simple strength program last year and went from 67 kg @ 19th October to 74 kg by Christmas.
Then there was a corona outbreak from new years and restrictions put me off for 2 months, lost 1kg, so 73 then.
Got back at it, got to 82 kg by May/June somewhere and did a mini cut down to 77 kg.
Still didn't stop there, continued until the end of August and ended up around 80 ish.
I've been of for like 2 months and have started to ease back because of a shoulder overuse injury.
I think I can safely say that I've gained 10 kg of muscle in under a year.
Male, 166 cm tall, 24 years old. Current weight is 82-83 kg.
Only creatine as supplementation, otherwise just plenty of food. Trained mostly with straight sets (4x8) on big lifts, small per session increase in weight. Also periodized my bench and squat in the end of the summer, really great progression there.
I'm loving this presentation with the lighting and dark background 🤘 I feel like I'm learning from a superhero or supervillain - both badass, and cool AF 💪😎
Love you man, love your humour, style, scientific approach and ethics.
How about if you decide to run the biebs-cycle consecutively for the entire 10 year period? Assuming you're working out 6 days a week, that's ≈ 3129 intra workout coconut waters. A non negligible amount, I'd say.
That is an efficacious dose of coconut water
I have been lifting for about 10 years and actually training for about two smh but in my first year of real training I gained 18lbs of muscle could have been better but I only sleep 4 hours a night and work two jobs so kills my #gains
lmao
Only for the VERY serious lol - Dr. Mike
The fabled 8 hour arm day workout
Great video mike, really nice to see these rather large topics handled from a descriptive and prescriptive angle in under 20mins
Just recently discovered your channel- love the sense of humor and scientific approach
How can you not like Mike man love this guy!
Amazing video. Thank you so much for the information. I can't wait for the next video!
Gotta love Mike's impressions
This makes me feel so lucky for my genetics. I’m 35 and I’ve been training for 6 months and I’ve put on about 20lbs. I’ve followed all your advice and just attribute it to proper diet and good technique
- Are you going close to failure?
+ I don't fail, I succeed 🥵
Grats' on the death face! It looks so angular like a goddamn comic book character.
Great vid too man
Nice vid!
Being 203cm tall, I wonder how height factors in? Im at least 10% taller then the average person, and even though I start out fairly lean at 200 pounds, I am very much a noob.
Gut feeling I would expect a larger person to be able to gain more weight in absolute terms, but interested in hearing your opinion.
A taller person will be able to gain more weight if they start out in a lean state. So, you are right sir.
At 203cm even with average gains you will be a fucking monster
Yeah absolute gains will most likely be higher cause I think generally gain rates scale to height but not absolutely and it's not always 1 to 1. Also if you think about it logically. You just have more frame to pack muscle onto. Longer and bigger bones means you have a much larger canvas to paint that sweet anabolic art on.
@@Fuckingboredrn anabolic art haha that's a unique way of putting it.
I've gained about 30lbs of lean mass @ 16-20% bf on average (17kg overall weight x 0.81) in 3 years of consistent, close to or up to failure. This might be a larger than standard number as I did a huge cut before this. Hopefully the gains keep coming, even if they're less and less. I know I'm impeding my gains as I run 3 times a week, and do 5-15km on average per run... and push really hard.
Thank you for the extremely beneficial educational video
Year 1: Weed mode
Year 10: Exotically big
You're the best fitness youtuber. Considering purchasing a program
As a Spaniard, you nailed the European impression, Dr. Mike. I feel seen.
he's European
Pretty good German English accent really
I've gained 20lbs in 5 years. Started at 123lb (with higher body fat%) now 144 lb. I've got a pretty small frame. Barely looks like i lift sadly
You still have a lot of potential to gain weight. Just add 20lb slowly to your frame and you will look more Jacked. 💪👍
Diet issue?
Could you do a video about training after 10-20+ years? I had training as my main priority for many years, but the last years I massed and gained 7kgs per mass, did perfect cuts with no strength loss and still didn't end up gaining any noticable muscle anymore, so I figured for somewhere between 0-500 grams of muscle per year it's not worth to diet most of the year ( massing and cutting) counting calories, not being able to wear my clothes, being totally fried mentally and physically from pushing my training in the last weeks of my meso's and doing horrendous amounts of volume. I am nowadays just eating around maintenance and training just above mv and for some prioritized muscles at the bottom of mev and try to gain a rep every now and than somewhere. Besides the option of special supplements, what else would you advise.
Well we do have this: ua-cam.com/video/SafUI9ge0HQ/v-deo.html
But if that runs its course, yeah, that's prob what it is. - Dr. Mike
So true. Training for 15 years, put only about 10 pounds during last 7 years. I am getting close to 40 and it gets realy hard to gain.
I'd just get a different hobby and train only twice a week just to maintain.
Natty training stops making sense after 5 years IMO.
Just not worth it to put all that effort to gain 1 Kg in a year.
Either join the dark side after that point or start playing a sport or some other fitness endeavour.
@@RenaissancePeriodization Appreciate the reply, sadly I have checked all the boxes of those points ].
@@apathak34 Yeah I wish I realized that earlier, I spent 2 full years training 2-4 hours a day trying to micro manage everything and giving everything for virtually no gains. Nowadays I am at less than half of the volume and I basically look the same.
Awesome video as always. Maybe an item to add to your Factor List would be starting health (diabetes type 1 makes it very hard, herpes, HIV, Lupus, Cáncer, thyroid issues, undiagnosed xzy,...)
Commenting to boost the algo
Very helpful! thanks 💪🏻
let's see if you can convince me next week!
Learning a lot from the doc
Mike can you expand a little further on why some people make absolutely zero gains? I'm curious because I myself have been training very consistently and diligently over the past three years, undergoing multiple bulk/cut cycles with intelligent programming, good diet and sleep and minimal stress, yet have made close to zero gains. I'm curious as to exactly what the issue is with people like myself. Are some people just genetically incapable of building muscle? What's the root cause here and what can, if anything, be done to correct it?
.
what are your bench squat deadlift numbers?
You probably have more slow twitch muscle fibres than fast twitch muscle fibres, which don't grow nearly as much. Your body is mostly adapted to endurance training. You'd probably make a crazy good long distance runner
Thank you, Mike
I'm a black 32 year old male. I started completely new at the gym 15 months ago. I'm 5'10 and started at 162 pounds at 22% body fat. After only 8 months I was at 180 pounds and dropped to 16% body fat. I gained almost all lean mass. I went from 135xbarely 1 rep on the bench to 185x3, then 225 2 months later for 1. At 15 months where I currently am, I peaked at 194 body weight (currently down to 188) and my most recent PR was 255x1 on the bench press. I quarter repped 275 on the push back up. I should PR 275 in another 4-6 weeks. I went down to 15% body fat. All natural btw. Fyi, I've been paying for a personal trainer this entire time. To those this may concern, hope this helps. Its possible guys. Just put in the work. My trianer when i first started had me doing a TON of super and drop sets and we did 15 reps of majority of exercises every set. If I gassed out before 15, we'd always dropset and do 2 extra on top of the number I had left.
How much calories you take every day ?
@cooparchive7857 at that time, I wasn't counting calories. But I was taking a 1200 calorie mass gainer, split into two portions, along with creatine and Whey protein twice a day. I started to recently count calories because I've plateaued between 187-193. I just can't seem to get pass this weigh range. Now I'm taking 3500 calories a day, of which I literally just started. Before, if I had to guess, I was doing 2700-2900 calories (approximately).
@@POPJack1717 will one day I will Marry a western Sudanese lady And I am gonna bring some children and I sew their Physique compare yours and see who is the better 🤣🤣🤣🤣.
@POPJack1717 oh about it do a Physique video let's see it .
These videos are so entertaining lol
These videos are so fun to watch
It was quite entertaining and informative to watch thank you! :)
For me, I've been going up and down in the past 5 years and felt hitting a plateu, started with 65 kg(for 175 cm), hitting 95 kilos with lots of fat in a year back down to like 70s and so on.
I packed around 10-15 kilos of muscle in 5 years, which seemed a small number, but now I feel more confident that I'm doing fine :)
You know you're short when you start measuring your height in half inches 😂.
6'1¼
Here's a question for you, can you get newbie gain like growth Even if you've been working out for years, but this is the first time you've really done bodybuilding style, very intense workout programs? Programs? Say you've been working out but kind of inconsistently for 15 years and now you do six to eight months of a program like what RP suggests, can you see a surprising amount of growth?
Definitely. I kicked my intensity up a few notches in 2021 (century sets and a lot of volume in general) and I've gained 5+ lean lbs this year, when I probably only gained 5 lean pounds in the last 2.5 years prior because I wasn't doing any periodization or high volume work.
you definitely can, Mike talked about it many times before. You can gain "newbie" like gains by changing program, getting better sleep/nutrition, less stress, more focus and you also can make newbie gains on muscles parts!
if your hamstrings or biceps were always small and weak, and you didnt like training them, by focusing on them you will make them grow fast.
You should try imagining newbie gains not as something you can only get as a newbie, but as the first ~75% of the total muscle mass you could achieve over a lifetime of lifting. So if you spent five years under suboptimal conditions, improving all important factors will have you make great gains until you reach the point of diminishing returns. Age does play a big role though so don't expect to claim your full newbie gains in your 60s.
Probably not likely to get full-on newbie gains, but some REALLY IMPRESSIVE gains are absolutely possible. And consistent ones, too, especially if nutrition was that big thing holding you back before. - Dr. Mike
@@RenaissancePeriodization This comment saved me from taking my life...
What happens to the extra calories you eat once you hit your muscle building "limit"? Does it all just get turned into fat? Or do you somehow become physically unable to take in extra calories because your body is just done?
Fat
11:10 Automatons? I’ll call the Helldivers! For democracy!
so ive been training for about 3 yrs. went from 160 ish to 197ish atm. of WEIGHT. not all muscle. about 20 ish percent bodyfat throughout the whole thing. went on 2 cuts, got as low as 14 ish percent and gave up. being lean aint for me it seems. never had abs. pandemic was a setback, was only able to do home workouts for several months. but other than that, consistent prrogrssive overload for the past 2 yrs. my first uear i essentially did everything wrong. 6 days week PPL was what i started out with, didnt train legs for the first few months either. was listening to athlean x. did all my sets to failure, never recovered. did over 20 sets per workout per muscle group. but once i learned to train right, i LITERALLY blew up. now ik how to train bcz of the good sources like you good sir. thanks!
Hey Mike! Are we talking about pure DRY muscle? (Zero water, zero glycogen).. Pure literal dry muscle gain?
Thanks!!
This is a great question! Come on!
Awesome video
I only started at 38, now at 40 I am already close to my "goal". Obviously I never wanted to have a bodybuilder physique, but rather just good definition and a kind of more non-bulky, aesthetic physique. I once trained for 3 years around mid 20s and I can say it went a lot easier now at end 30s. Also numerically measured for every exercise, I have more strength than I had at 25. I have always been "slow" in all my developments and I sure as hell don't look anywhere near 40, so perhaps my biological age is younger, but at the moment it's all upwards. Also other aspects, like I am (much) more flexible now than I was with 14 and I have no "aches" or anything that friends of same age sometimes complain about...
I started powerlifting 2 yrs ago, and was around 81 kg, lean, standing 6'2" ( I wrestled and did bjj before) and now am 95 kg around 15 bf%, maybe slight more, but I have visible abs. Are those gains ok?
I'm entering my 4th year of training, am no spring hen, and I'm a little worried that I'm starting to bump into the limit of how much stronger I can get without becoming overweight or giving up my MTN bike habit (not happening ever). According to the likes of Jeff Nippard, Alex Bromley and every other online strength calculator, I'm at advanced levels for women. I already work a consistent 6 day PPL split, so I can't reasonably add more to my current plan as a non-competitive gym goer. Food and sleep is as good as it's going to get. I guess the only thing I can do is keep struggling.
If you have drive to do keep on pushing know that 3 years means that your not novice anymore in training experience. There are tons of mistakes you can correct and perfect, so you can increase your strength levels compared to current body composition. But it certainly is struggle as easy days are over and you have to begin totally new level of analysis of your training and how you respond to different training forms. Iron Culture podcast did great episode of this issue few months back. Basic message: You might have yet 16 years of maturing as a lifter :)
But i get your problem, i ride road bike and plan to become competitive in that, and weight is big issue there. And also my strength levels in powerlifting started to hit ceiling for my natural bodyweight which is/was way too heavy for cycling. There certainly would be alot i could improve in my lifting without adding mass, my squat was just getting there and i never learned to bench well. But because i actually have to loose weight quite much i don't want to keep powerlifting as my strength levels will just melt away, i can't even hope to maintain what i have. So i switched to weightlifting: i can loose weight while learning to be strong, or atleast semi-strong, in new discipline.
hello!
love your videos, just didn't understand the 1 2 3 4 5 6 7 7+ thing... are we talking about a caloris +? maintnance? fat loss? (i know its not that possible thanks to your videos, but i can always hope)
Dr Mike, I am 67 years old on the day you posted this video. I started weight training on 5/5/20 at a local barbell gym in town. I took a body scan at the start and my weight was 165lbs, hight 5,7, body fat at 24%. I took the same body scan at the gym on 11/28/21 on I had put on 21lbs in weight, of which 5lbs was far and 14lbs was "lean mass". My body fat % went down by 0.5%. I have never weight trained before so I am a complete newbie and followed simple 5lb per session LP.
Do you think my second reading is way off and therefore suspect? I'm just an ordinary joe who has always been slightly tubby around the waste.
Why is it suspect?
I started at 115lbs at 17 years old at 5'8(no visible abs). 10 years later, I'm currently 135lbs lean... my 1RM, bench: 90kg, squat 140kg, sumo dl: 210kg
What specifically determines how much muscle do you start with? What can I read to know about this Dr Mike? Very informative video, thanks!!!!
Thank you for another great video:)
Last time I was this early, Dr. Mike didn't have hair
God bless Mr. Israetel.
I've been training for 8 years now and am doing my first proper bulk. Hoping to see some good results so I don't top out at 130 pounds.
Great video! Please also cover in next week's video, what one could expect if you decide to try the darkside before you've reached your genetic potential, say after 2 or 3 years of training. Do you skip ahead to year 10 gains, and then would it be possible to maintain those gains if you continue with a decent program?
How far are you from failure? -I don't fail, I succeed... wet my pants
I appreciate you specifying sex over gender. Also, can using enhancements to push past natural plateaus be maintained naturally?
Yes, unless you get bigger than you could ever get naturally on drugs. Then, it's unlikely that you can maintain it long term without drugs. - Dr. Mike
At 15:00 I was literally walking to my next exercise when y’all played that scary ass sound and I fr jumped, just embarrassing myself horribly in front of everyone 😂😂😂
5'8 started at 130 year 10 I'm like 165ish jacked. Took like a year or two off, so I'd like to think that I may have been around 170-175ish lean. Ty for telling me I have half natty genetics.
What about strength overtime because I’ve seen some wild stuff when I was in college I was putting on 25 pounds on the bar
every two weeks with full rom While most people can barely do 5 pounds I’m nothing special though I’m just strong my body looks like shit and I’ve never had clear abs
I was running almost 1000lbs on the leg press for reps of five I was also 350 pounds at 6 foot three
I am European and we like ur dark sense of humour😁
You're gonna trigger the roid-heads over on r/weightroom with this. The gurus there unironically are telling people the average person puts on 10lb of lean mass a year (20+ in their first year). The misinformation on the reddit weight lifting communities is ridiculous. They'd make a natty who's making good gains, feel like a failure because they're all on gear and lying about it, or are just lying about their numbers.
Dr Mike still has hair. Amazing
Crazy, these numbers are right around my journey. Just beneath his top end results matching up to the 10 year mark. Spot on for my experience
My 🧬 are supreme
“The devil’s multiplication…” 😂
nice Jeff Alberts mention
About 13 kg since June 2015 (that includes a total break of 6 months around 2017 due to a knee injury from playing football with reckless people and multiple periods of body weight training due to covid lockdowns). Seems to be within the upper portion of the average range. Makes sense - was always athletic, but never buff as a child/teenager. 174 cm tall, 32 years old, currently at 78.5 kg or so.
I very much liked the part where Mike called me a psycho overlord criminal rebel (with arm motions).
Your emperor voice was good enough that I could tell it was an emperor reference .
I feel like a CHAMP now as a female over 40, I’ve gained around 6 pounds of muscle in 4 months 🥳
mike is by far the funniest guy on yt
I was 19 and weighed 65 kilos at 185 cm tall when I went to the military. One year later I came back with 83 kilos. No junk food, just a military diet and moderate exercising, by doing stuff around the bases. Now at 41 I'm usually oscillating between 81 and 85 kilos, at around 20% body fat.
i'm an ectomorph with long small bones and relatively narrow shoulders, right now i'm at 5'9 153 lean, my goal body would probably be 165 stage lean natural.
i been training for a couple of years and i believe i will reach my goal naturally within a couple of years or maybe more.
Being 145 pounds after 10 years of lifting sounds horrible
😂😂😂😂😂😂 It's not funny but it is.
What if you're 5'3"? Not bad
If you’re really short then it’s not bad at all. But I see what you mean
Dr Mike's hair line from 2 years ago was crazy💀
Hey Doc, I just watched another video of yours about SRA, and I was wondering if training while another muscle is recovering hinders repair/growth? ex: recovering legs, training chest the next day, does this in any way inhibit the resources used for the leg adaptation cycle? Cheers!
I am not Mike. Definitely not is the answer.