1) 3 times a week full body work out. *Barbell squat *Deadlift *Overhead press *Benchpress *Barbell row 2) Eat target body weight in grams of protein daily 3) 8 hours of sleep every night 4) Avoid heavily processed foods.
I think someone mentioned it in a video awhile ago but it’s most likely they decided to get rid of timestamps due to UA-cam’s ever so changing (and restricting) algorithm The longer the viewers are watching the videos, their videos and account will be promoted more on people’s UA-cam feeds. Also, probably they get more Adsense money? Timestamps would lower the view time as people would skip to the topic they only want to listen to rather than listening/viewing majority of the episode
8:29 #1 3 workouts per week (Monday, Wednesday, Friday) 14:00 #2 The lifts: Barbell squat, Deadlift, Bench press, Overhead press, Barbell row 19:11 #3 Eat your target body weight in grams of protein 22:45 #4 8 hours of sleep every night 25:03 #5 Avoid processed foods 29:28 Also, supplement with creatine and maybe EAAs.
Funny timing for this episode. I spent time yesterday writing up a 12 week total body, 3 days a week schedule, finished the first workout 30 minutes ago, and now I'm eating lunch and listening to this thinking I'm a genius. 😂
Doing this style of training for my first offseason since going Pro, back to the basics. If you get really strong at the Big 6, when you go back to traditional bodybuilding splits, you will be doing all the high volume with way more weight, you will grow so much faster.
So, I've been lifting for 3-4 months. I just turned 48.Haven't done any lifting for any consistency in 30 years. I'm 5'10", 215lbs and 30%ish body fat I've been doing a good full body workout 2x a week. I just started my 2nd deload week. I've been in a bit of a caloric deficit but have decided, largely based on you guys, to continue at around maintenance through jan then do a 10-12 week fat loss cut. Frankly, I'm definitely not recovered enough to do 3x week. I'm going 1-3 RIR on bench and squat. I go to failure on everything else on my 2nd set. I'm doing a 5-10 rep range and adding weight when I hit 10 reps. From my understanding, adding a day a week would at best get me minimal gains from what I'm doing and it could put me over as I'm not recovered enough. I might be going to far on my workouts already as I'm usually pretty whooped......I do train at night though so that ay play a role as well. You're thoughts?
If I were you I'd go to 3 days a week but not full body. 2 upper and a lower. You may find you recover better because not everything is having to recover all the time.
Sounds like you're doing everything right imo. I think the going back up in cals would benefit you a bunch since you're hitting it so hard. build the muscle, then expose it with your cut that you already have planned.
As always very informative! I love watching you guys the topics you talk about are on point as if you’re inside my head. It seems every time I have a question you release new stuff that answers that question. Keep up the great work guys you’re awesome 🙌
I really want to try this for the next month or so, but I work out at Planet Fitness. It will be so hard to find any open equipment to do these workouts.
Hey Fellas! What would happen in terms of inherent muscle imbalance,endurance,size and strength if you replaced barbells with dumbbells for all 5 of the exercises you are talking about?
For maps anabolic which I won a while back I struggle to finish I think for 3 reasons first trying to lift to heavy to quickly, then diet and sleep but my question is what priming movements do you do before or warm ups? Thanks guys!
Warm up doing 2 or 3 lighter sets on the first 2 exercises on the plan before going onto working sets. Best way to get warm and also helps get the movement pattern locked in with good form at a lighter weight
That protein talk is so true my goodness. Im 6'2 and my ideal weight would be 200lbs. Eating 200g a day everyday is hard. I have 3 shakes a day at 31g each including 3 meals at 35g each just to hit my numbers. If you dont plan your meals and have protein shakes, goodluck hitting your numbers lol.
Why not just 4 meals and shoot for just over 40g each and then one shake. A single 150g chicken breast is already close to 45g in just one meal alone. It's much more likely you don't need anywhere close to that amount unless you are going to be competing in a body building show. If you watch Layne Norton they do research reviews and recommend closer to 0.7-0.8g per lb as much over that doesn't help all that much (the returns diminish the higher you go), which puts your recommended between 140 and 160 (so just shoot for 150 and care less if you go over or under on any specific day).
@@Snerdles I appreciate the advice, but I was at 170g a day but it wasn't enough for me. I struggled with energy and muscle retention. Once I bumped up to 200g during my last cut it was noticeable in how I felt. Carbs and fat stayed the same
@@crashtestdummy1972 I'd just worry about it less then. The 1g per lb is only going to be a few percent better than .7g per pound for most people. Just shoot for between 140-200 and if you get in that range be happy. Maybe just pick one day a week you go really hard in the gym and make that a 200g day and then other days just shoot for over 140g. You can stuff yourself one day :)
It obviously depends on your current size, hydration, creatine saturation, but generally it's closer to 5-7 lbs if you start creatine and have been off for a while or never taken it. The main problem is that's mostly water, not muscle gains.
If I already hit 1-1.2g per pound of bodyweight in protein, is my body used to that and it becomes less effective? Should I change somehow much like lifting novelty?
I like listening to the show but a lot of times you guys go off the topic and then I don't really get the content of what you're talking about without listening to the whole thing
Not finished yet but I would guess 1- Eat at maintenance or slightly above maintenance calories. 2- eat at least a gram of protein per body weight in pounds. 3- change your workout routine (periodisation) the guys call it new stimulus. 4- optimise your sleep (better sleep = less cortisol and less cortisol = less fat storage and less muscle atrophy). 5- supplement with creatine(helps muscle retention of water hence adding size and strength to it.
Tax the obese! Proceeds should help subsidize their health costs! Cuz i know im wasting money as i havent “needed” a doctor most of my life! Its ridiculous that i have to pay for it when most of that money is going to unhealthy people or peoplw without insurance!
1 barbell squat
2 deadlift
3 bench press
4 overhead press
5 barbell row
DBs in place of barbell 👊🏼
I would add a pull up/chin up! Because thats literally what i do! 😂
@@tl0470eh just add it to the end
1) 3 times a week full body work out.
*Barbell squat
*Deadlift
*Overhead press
*Benchpress
*Barbell row
2) Eat target body weight in grams of protein daily
3) 8 hours of sleep every night
4) Avoid heavily processed foods.
Thank you
Classic advice
I miss timestamps soooo much when it comes to episodes like this.
Awe would like some cheese to go with it???
I feel you brother! Im listening to them mostly on spotify these days because of that
🎻🎻🎻
I think someone mentioned it in a video awhile ago but it’s most likely they decided to get rid of timestamps due to UA-cam’s ever so changing (and restricting) algorithm
The longer the viewers are watching the videos, their videos and account will be promoted more on people’s UA-cam feeds. Also, probably they get more Adsense money?
Timestamps would lower the view time as people would skip to the topic they only want to listen to rather than listening/viewing majority of the episode
@@JohnnyDeezlifts low fat cheese for me
8:29 #1 3 workouts per week (Monday, Wednesday, Friday)
14:00 #2 The lifts: Barbell squat, Deadlift, Bench press, Overhead press, Barbell row
19:11 #3 Eat your target body weight in grams of protein
22:45 #4 8 hours of sleep every night
25:03 #5 Avoid processed foods
29:28 Also, supplement with creatine and maybe EAAs.
Plain Greek yogurt doesn't make me more hungry and is excellent for gut health. My doctor recommended 1 a day every day.
5 big lifts, eat grams protein per lb of bodyweight, whole foods, sleep.
Funny timing for this episode. I spent time yesterday writing up a 12 week total body, 3 days a week schedule, finished the first workout 30 minutes ago, and now I'm eating lunch and listening to this thinking I'm a genius. 😂
😂
That’s what I need 3 full body with only 30 mins on me dinner brake
Doing this style of training for my first offseason since going Pro, back to the basics.
If you get really strong at the Big 6, when you go back to traditional bodybuilding splits, you will be doing all the high volume with way more weight, you will grow so much faster.
I just love here at mind pump! Thanks, gentlemen!!
So, I've been lifting for 3-4 months. I just turned 48.Haven't done any lifting for any consistency in 30 years. I'm 5'10", 215lbs and 30%ish body fat I've been doing a good full body workout 2x a week. I just started my 2nd deload week. I've been in a bit of a caloric deficit but have decided, largely based on you guys, to continue at around maintenance through jan then do a 10-12 week fat loss cut. Frankly, I'm definitely not recovered enough to do 3x week. I'm going 1-3 RIR on bench and squat. I go to failure on everything else on my 2nd set. I'm doing a 5-10 rep range and adding weight when I hit 10 reps. From my understanding, adding a day a week would at best get me minimal gains from what I'm doing and it could put me over as I'm not recovered enough. I might be going to far on my workouts already as I'm usually pretty whooped......I do train at night though so that ay play a role as well. You're thoughts?
There is a video on this channel getting from 30% to 10% body fat. Good video
If I were you I'd go to 3 days a week but not full body. 2 upper and a lower. You may find you recover better because not everything is having to recover all the time.
Sounds like you're doing everything right imo. I think the going back up in cals would benefit you a bunch since you're hitting it so hard. build the muscle, then expose it with your cut that you already have planned.
Love you boys!! Thank you ♥️♥️
Winter is when things fall off for many so having this will be a great guide to stay ahead of it. Great video, guys. Thank you.
If you stay focused during winter, you will be rewarded come Spring and Summer
As always very informative! I love watching you guys the topics you talk about are on point as if you’re inside my head. It seems every time I have a question you release new stuff that answers that question. Keep up the great work guys you’re awesome 🙌
Seriously thought I was hitting 1g per lb, but was lucky to be hitting 120. Bumped to 180 a week and a half ago and I’m already up 4-5lb
can you do a video about using Pilates as trigger sessions for weight training or targeting certain areas etc
This video couldn’t come any sooner! I just dialed in my protein and was wondering what I should do next gym wise. Thinking of buying muscle mommy … 🤔
I think you guys undersell how difficult it is to master those exercises before loading weight on them
Love you listing the exercises, but would love you to link to demo videos so we can do them correctly!
Google it! Lots of free info out there.
I really want to try this for the next month or so, but I work out at Planet Fitness. It will be so hard to find any open equipment to do these workouts.
Honestly planet fitness has most of what you need. Squats may be a bit awkward on the smith machine but you can make it work
@@BamSandle Oh yah they sure do, but finding open benches and smith machines not being used is darn near impossible
Yeah i unfortunately have to do squats on smith machine bc their barbells are too light
Stronglifts 5x5
5x5 back to basics
Hey Fellas! What would happen in terms of inherent muscle imbalance,endurance,size and strength if you replaced barbells with dumbbells for all 5 of the exercises you are talking about?
➡️. BRING BACK TIMESTAMPS BUTTON
Hey guys, what sort of reps/sets would you suggest for the full body?
If the exercise described are with dumbbells, will they have the same effect? Would appreciate you have the answer.
Better off hitting each body part twice a week. Need rest to grow especially with compound lifts
Upper/lower body split twice a week.
For maps anabolic which I won a while back I struggle to finish I think for 3 reasons first trying to lift to heavy to quickly, then diet and sleep but my question is what priming movements do you do before or warm ups? Thanks guys!
I have maps 15 as well as prime so far maps 15 is the program I have been most comfortable and consistent with
Warm up doing 2 or 3 lighter sets on the first 2 exercises on the plan before going onto working sets.
Best way to get warm and also helps get the movement pattern locked in with good form at a lighter weight
Adam, don't ruin the intro..... gimme the goods!!!! lol
Let’s gooooo
Timestamps?
That protein talk is so true my goodness. Im 6'2 and my ideal weight would be 200lbs. Eating 200g a day everyday is hard. I have 3 shakes a day at 31g each including 3 meals at 35g each just to hit my numbers. If you dont plan your meals and have protein shakes, goodluck hitting your numbers lol.
@@crashtestdummy1972 How do you weigh that out and track it???
Why not just 4 meals and shoot for just over 40g each and then one shake. A single 150g chicken breast is already close to 45g in just one meal alone.
It's much more likely you don't need anywhere close to that amount unless you are going to be competing in a body building show. If you watch Layne Norton they do research reviews and recommend closer to 0.7-0.8g per lb as much over that doesn't help all that much (the returns diminish the higher you go), which puts your recommended between 140 and 160 (so just shoot for 150 and care less if you go over or under on any specific day).
@@Snerdles no time to eat another meal during the day. 10hr work days then kid swap after work.
@@Snerdles I appreciate the advice, but I was at 170g a day but it wasn't enough for me. I struggled with energy and muscle retention. Once I bumped up to 200g during my last cut it was noticeable in how I felt. Carbs and fat stayed the same
@@crashtestdummy1972 I'd just worry about it less then. The 1g per lb is only going to be a few percent better than .7g per pound for most people. Just shoot for between 140-200 and if you get in that range be happy. Maybe just pick one day a week you go really hard in the gym and make that a 200g day and then other days just shoot for over 140g. You can stuff yourself one day :)
Is it possible to gain 10 pounds during the loading phase of creatine startup?
It obviously depends on your current size, hydration, creatine saturation, but generally it's closer to 5-7 lbs if you start creatine and have been off for a while or never taken it.
The main problem is that's mostly water, not muscle gains.
Where do you stand on carbs? How much? Can I do this on mostly carnivore?
Dang I was interested in this video until dude said he didn’t know when winter starts.
If I already hit 1-1.2g per pound of bodyweight in protein, is my body used to that and it becomes less effective? Should I change somehow much like lifting novelty?
I like listening to the show but a lot of times you guys go off the topic and then I don't really get the content of what you're talking about without listening to the whole thing
💪🏿💪🏿
You guys repeat the same stuff year after year no change in information at all
List the 5 things to do under this comment please.
Tren
Diuretic
Watch the video
😂 watch the video and make the list yourself
Not finished yet but I would guess
1- Eat at maintenance or slightly above maintenance calories. 2- eat at least a gram of protein per body weight in pounds. 3- change your workout routine (periodisation) the guys call it new stimulus. 4- optimise your sleep (better sleep = less cortisol and less cortisol = less fat storage and less muscle atrophy). 5- supplement with creatine(helps muscle retention of water hence adding size and strength to it.
Wait, Greek yogurt falls into the same category as oreos or Pringles to you?
nobody's building 10lbs of lean muscle in 2 months, without gaining fat.
You obviously don't tren hard enough.
No one can add 10lbs lean muscle in 3 months why selling such BS! Lost all the respect for you guys
Did you watch the video?
We are coming into Summer, not Winter.
The internet only works in America.
Tax the obese! Proceeds should help subsidize their health costs! Cuz i know im wasting money as i havent “needed” a doctor most of my life! Its ridiculous that i have to pay for it when most of that money is going to unhealthy people or peoplw without insurance!
Biggest I’ve ever been was running a 5x5 program.