Hopefully it should go without saying that I perform and encourage other exercises. However, these are the exercises I believe did (and do) the most damage because of the muscles they hit as well as the variation that can be performed with each. Of course these may not fit everyone and their state in life. But most of these, especially the squat, took me time to work up to a level of performance that not only adequately stressed the muscles, but also did so pain free. If these are performed consistently over time along with progressive (but mindful) effort and your diet is supporting your demand, you should see great results.
It is. If you find it to easy at any point, and dont have extra weight I recommend you combine both ends of the cable to just one handle. Works best for one arm curls, rows, or chest presses.
Mike so glad to see the site going from strength to strength. You nailed it on the diet comment. Man, this is the hardest thing of the whole lot for me! Hitting three squared meals is challenging. The worst is snacking - still my achilles heel. If a bag of nachos comes into the house, I can't be trusted! In any case, really great to see you still knocking it out of the park. I"ll email you privately about oragnizing a training session. My butt needs to be kicked into gear!
@@TomOhle1 great to hear from you, Tom as always. Are you saying you have a hard time just sticking to only three meals? I think I’ve talked to you about this before, but I’m no saint when it comes to snacking between meals myself. And you know, I love those nacho quest chips to curve the edge. This time of the year, I definitely don’t hold back when it comes to eating, but I definitely gotta watch myself as I get older. That “sale price” on the consultations I’ve been meaning to change soon but if you do see it change just email me as you get the repeat client discount. Thanks again, Tom.
FITNESS...like putting old wine in new bottles. Reg Park, Steve Reeves and did maybe 6-8 exercises total, My jacked Uncle told me when I was 15.."Your muscles can't see, they can't count, they don't care what exercise, what program, how many sets or reps. Stress your muscles created Time under tension and progress. Get better." Being an advanced lifter is just understanding your body and discovering what works for you and managing fatigue. Programs, exercises, sets, reps just push you in the right direction. I have many yoked friends and they all do what they enjoy (which is what you will be consistent with). WORK..EFFORT...CONSISTENCT. DONT COMPLICATE THINGS
Glad you mentioned diet. I also think genetics has a big part of it as well, or at least I’ll find out if it does. I think I’m not genetically made to be big. I was 190 last January. Finally have been consistent with diet and exercise for this year and I’m down to 170 but still no definition in my abs yet. I decided I’d lean out to get the physique look I wanted then start working on adjusting my calories to see if I can stay lean while adding mass. If things stay on track I’m hopeful that will be next year.
@@Olmekc great comment my friend. On the “weak points” section I was trying to address the fact that at least with my genetic somebody body parts don’t have to work as much ( such as my glutes). I think another element is just people stayed in life and the years they have training under their belt. As I noticed from my high school to mid 20s, my physique had a slow gradual shift overtime despite consistently training. I’ll eventually go back to my parents house and dig up some old pictures to show you guys what I mean.
Hi Mike I really respect what you do I like your opinions And I trust what you say You seem to know your stuff On one of your videos, I saw a solo flex machine Do you ever use that? I like to see you do a review on that one I’d like to get one myself due to the portability of it As I live in a small condominium That some dumbbells and my suspension trainer and I should be good I think What is your opinion on the solar flex?
Thanks David. I've gotten MANY requests to review a soloflex, so I decided to pick one up (with great help from a viewer). That review or video will be coming soon. I just was missing this key piece that I felt I needed, so I haven't really put it through the full test test.
Great content as always. I made my beginning gains at home off push ups, ez curl bar, and the total gym xls. No one really noticed, but me lol. It wasnt until I started eating much more calories and switching over to dips, pull ups, and chin ups that people started taking notice of a change in my size. In went from 165lbs to just shy of 195lbs.
We are about same weight and height I'm 6ft 230 on a cut right now trying to get to 215! Great staples I've come to about the same conclusion. My press combo turned into incline, machine raise, and chest fly seem to cause me less shoulder joint pain and fixed chest shape from being lower dominant! Legs Jay Vincent taught me do the squat/press variant first will ensure quads failed then do a hamstring makes sure hamstrings failed! Good tip on the dumbell rows I've never been much of a fan couldn't feel them will have to revisit!
Great video. I have been focusing on the compound lifts but also including bicep curls and tricep extensions (although I throw these in at the end of my routine typically). Appreciate your insights as I am far from an expert. I just got back into lifting consistently the beginning of the year and dropped 60 lbs with the focus on increasing strength and muscle.
You are looking really awesome, Mike. I really live your channel. Im almost 64, so I am migrating away from free weights, using machines, and have really gotten into bands of late. I also have a tital gym and enjoy that as well.
@@edsweeney6843 thanks so much Ed. It might not have been obvious in the video, but I definitely want to encourage the fact that different types of modes (bands / machines etc) can replace some of these exercise examples and still get great results. That is, of course, assuming that the person is performing the exercises with consistency and intensity. Thanks for the comment as I wanted to stress that but might’ve missed it in the video.
You are a big guy. I think you switching from regular gym exercises as well as your total gym exercises helps you not get bored. Is that a two car garage?
@@jamesbianchei thanks James. No question I’d still be using the total gym more if not for other equipment taking up the space. I’m actually looking to rearrange the gym to make it more of a focal point as I think I’d use it more than my functional trainer. It’s just an extra mini hassle to bring it out of the corner that I have it stored in, but I still do it from time to time. It’s a three car garage, but even despite that, I’m still working with limited space I feel like.
@@hybridresistance wow. I am building one now that will be about one car but part of the house. I also have a total gym that Is folded up but plan on using more for pull ups and hack squats. It is only used in a limited capacity right now. I don’t know why so many go up for sale every day. They are very versatil.
I know you have big arms and you included barbell curls and tricep push downs in your top 5 exercises but most people if they only mentioned 5 exercises for sure they would have said deadlifts and probably shoulder presses and if there was an extra one they would say lat pull downs probably but good video man and it looks like you really built up your gym a lot because I know in your older videos you were only using like the weider total body works 5000 where now you look like you have a legit full weight gym with all kinds of different Machines and stuff so good stuff man you really expanded your work out home garage gym for sure which is awesome!
Thanks for the comment. For sure, I thought hard about including those two as "staples", but for a couple reasons I through them out. Primarily because while I've certainly done my fair share of exercises in those movement patterns (overhead press/deadlift), I really think it was these exercises that really get focused on the most, that at the end of the day contribute the most to my muscular development. The weider was an arm / back blasting machine no doubt.
Mike, i remember you mention that someone accused you fo steriods even though you are natural. I think thats a compliment to you because it goes to show that your dedication to working out and being consistent makes you at your peak 👌👌
Yea I mean that's really social media stuff and people that (in my opinion) just started working out. My physique is really nothing surprising to anyone who's trained for some years or simply going to the gym for years and seeing others. I wouldn't say I'm at my peak though, those days are gone, but for sure happy where I'm at in my age. I always say my goal is to be the old guy training in his 70s and beyond. Here's a recent video though I did on TRT if you or anyone is curious about how I feel about that.
Sad to not see the power tech levergym in the gym anymore lol. I remember watching one of your vids thinking what’s that cool yellow thing in the back, and researched and got one. But I understand, as a fitness reviewer you are always upgrading or cycling through new gear.
nice list and i pretty much agree, i do like concentration curls so i do them last after ez /bar and dumbbell sets (standing or inclined). as for straps are you of the: they prevent developing your grip strength club or they aspire you to go heavier club
I only really started using straps again (as you see in video) to sometimes lock in the Ironmaster dumbbells in my hand. But actually in this video the clips where I have the versa grip looking ones, were really there because the weights were initially freezing when I started the workout and couldn't find my gloves. It's been below freezing outside, so the Iron gets cold for the first 20min until my hands warm up. But to your question, I'll only throw straps on rarely for heavy rows (>100lbs) or sometimes for lat pull downs to failure where my grip fails.
Based on your recommendation, I bought a TG 18 mos ago. I recently bought a Powertec levergym that's arriving this week. I use DBs, and a Trap bar. My biggest weaknesses are little T-rex forearms and extremely tight lower body and very poor flexibility. What's your recommendation for correcting these weaknesses? I'm 42, & 145# .
I think best overall recommendation is slowly increasing your weight up. I don't know how tall you are, but adding overall quality weight will just make everything bigger and aid in strength. I forgot to address forearms in the video, but that's something I try to work on (especially recently) if I have time. I think that's pretty genetic but cable wrist curls and using the fat bars seem to work well I believe.
I've honestly never really cared so much as what's on the bar but more so how it feels (is it stressing the muscle w/ limited strain on joints). Of course there's been strength programs where I've followed, but even then I really don't sacrifice pushing myself at risk of injury for breaking a PR. I'm also a big believer that consistently controlling weights and doing so with effort will inevitably get you stronger.
Really helpful video. If the barbell/dumbbell bothered someone's shoulders, what horizonal press would you recommend? If banded, what type of banded press? Thanks again for the great content.
@@marcvinyard3050 thanks so much. Have you ever tried using lighter weight and focusing on time under tension with free weights? The other thing you could try either with weights or bands, is having a more of a neutral grip during your shoulder presses instead of flaring the elbows out. Whereby when you do it your elbows are starting a more in front of you. Other minor tweaks or things to consider would be cutting the range of motion down to where it doesn’t bother you and possibly (you might not have wanted this answer) just subtracting the overhead press from your routine instead of focusing on other shoulder exercises that don’t aggravate them. As I briefly mentioned in the video, you can certainly build your shoulders doing lateral raises and your normal chest presses not to mention your rear delts get worked with your back exercises.
@@hybridresistanceThank you. I have already eliminated the shoulder press for lateral raises. I meant if the horizontal chest press with free weights was irritating my shoulders.
@@marcvinyard3050 My BAD!! Totally read that wrong. I would still suggest trying (if you haven't already) a lighter weight for time under tension. I'd also suggest DBs (for better shoulder positioning that fits you), limit the depth of the press, make sure you're not flaring shoulders out so that you're pressing through shoulder line (try to press through nipple line), push up variations (even on knees banded / weight vest can be tough), cable presses (or even a total gym press if you have access to it as you can lighten up load with your feet on ground). These are just few coming to mind.
You might want to give floor presses a try with either a barbell or dumbbells. U just lay on the floor and lower down to a point where the arms touch the floor@@marcvinyard3050
Aside from the necessity of caloric surplus mentioned in the video, it would be possibly protein (to better meet protein goals), and creatine. When I was younger at a time when I found most were still concerned with creatine side effects, that to me was a game changer.
@@hybridresistanceWhat form of creatine did u use? I tried different forms back when creatine was popular years ago and didnt notice much of a response.
It's hard to because going back since high school I've followed so many different ones. For years when I was younger, I did the basic "bro split" of one body part a week (sometimes two) working out 6x a week for over 60min easily. I probably did way more volume than was necessary as well, but I think being young and psychologically, I don't know if I'd change that because I enjoyed being in the gym so much. I do think when I shifted to working a muscle 2x a week (probably in my late 20s) made a big difference as well. In recent years I've been basically switching from "upper / lower" to "total body workouts". In general I think the consistency over years is what's more important than the actual split.
@hybridresistance that makes the most sense. Thank you for the thought-out answer. This is by far one of my favorite channels just due to your "everyday guy" kind of demeanor. Keep this channel going and growing!!
@ haha that’s all I needed to hear. I’ve been slacking in the cardio department and I’ve been getting back into it. 3 days lifting and 3 days running. Alternating. Time for me to switch things up.
A part of me wants to yes, but as I've mentioned many times on the channel that when I started working out around age 16, no question my body gradually evolved to what it is. The changes to my body were slow and steady and definitely not something that took just say 4 years. So I really tell people while no question genetics is a thing for sure, being consistent long term is also a very big variable. I should add I never took a week off since I started in high school (although that might not really be a good thing).
Forgot to add, no I do not track my calories. I spend many year doing that a long time ago, but don't anymore unless I'm actively (or struggling to lose weight). I did a recent review of MacroFactor, which I'd say is honestly the best tracking app of them all.
@@hybridresistance I always think genetics is a small part of, consistency is the main factor. I’m flour years into it at 42 years old. I guess I can’t compare myself to you. I had a week of last week while on vacation, so you haven’t had a single week off since you were 16? Much respect for that. All the people with great physiques I have spoken to say the same thing , that it don’t happen overnight. One guy even said to me ‘ ten years under your belt minimum for significant mass as a natural’
@@Nicholas19823 Yes either 16 or 17. Actually the most I had off was recently this year when I was experimenting with HIT training I felt like I need 3 or four days off. I think that "10 year" quote sounds good. Now for sure my body is weaker than I was and I notice I need more recovery than I used to as well.
@@HomeGymAustralia you’re 100% about that. I’m usually good with that but sometimes either out of being lazy or I think “it’s just light weight” I leave them off. No excuse though with the freak accidents that happen.
Thank you for the comment. I'd respectfully disagree with you. A variety of basic shoulder exercise could contribute or exacerbate shoulder impingement if done incorrectly, but I wouldn't say the lateral raise by default would cause this. This a common place exercise in rehabilitation for a number of reasons, but partly because you can work this exercise in a variety of ROMs to suit the individual. Many shoulder exercises in the past were said to "cause" impingement such as the basic overhead press. The great Mark Rippetoe has some great articles / videos on this one about how people often do the exercise incorrectly which could again contribute or exacerbate impingement.
Hopefully it should go without saying that I perform and encourage other exercises. However, these are the exercises I believe did (and do) the most damage because of the muscles they hit as well as the variation that can be performed with each. Of course these may not fit everyone and their state in life. But most of these, especially the squat, took me time to work up to a level of performance that not only adequately stressed the muscles, but also did so pain free. If these are performed consistently over time along with progressive (but mindful) effort and your diet is supporting your demand, you should see great results.
Glad u mentioned sliding bench/ total gym. I know it's not cool but it's freaking awesome
For sure, I got another video planned on this but (especially with upper body) you can really load that thing up get great results no question.
It is. If you find it to easy at any point, and dont have extra weight I recommend you combine both ends of the cable to just one handle. Works best for one arm curls, rows, or chest presses.
@hybridresistance looking forward to seeing that video in tge future.
Mike so glad to see the site going from strength to strength. You nailed it on the diet comment. Man, this is the hardest thing of the whole lot for me! Hitting three squared meals is challenging. The worst is snacking - still my achilles heel. If a bag of nachos comes into the house, I can't be trusted!
In any case, really great to see you still knocking it out of the park. I"ll email you privately about oragnizing a training session. My butt needs to be kicked into gear!
@@TomOhle1 great to hear from you, Tom as always. Are you saying you have a hard time just sticking to only three meals? I think I’ve talked to you about this before, but I’m no saint when it comes to snacking between meals myself. And you know, I love those nacho quest chips to curve the edge. This time of the year, I definitely don’t hold back when it comes to eating, but I definitely gotta watch myself as I get older. That “sale price” on the consultations I’ve been meaning to change soon but if you do see it change just email me as you get the repeat client discount. Thanks again, Tom.
FITNESS...like putting old wine in new bottles. Reg Park, Steve Reeves and did maybe 6-8 exercises total, My jacked Uncle told me when I was 15.."Your muscles can't see, they can't count, they don't care what exercise, what program, how many sets or reps. Stress your muscles created Time under tension and progress. Get better." Being an advanced lifter is just understanding your body and discovering what works for you and managing fatigue. Programs, exercises, sets, reps just push you in the right direction. I have many yoked friends and they all do what they enjoy (which is what you will be consistent with). WORK..EFFORT...CONSISTENCT. DONT COMPLICATE THINGS
100% agree with you (and your jacked Uncle).
Glad you mentioned diet. I also think genetics has a big part of it as well, or at least I’ll find out if it does. I think I’m not genetically made to be big. I was 190 last January. Finally have been consistent with diet and exercise for this year and I’m down to 170 but still no definition in my abs yet. I decided I’d lean out to get the physique look I wanted then start working on adjusting my calories to see if I can stay lean while adding mass. If things stay on track I’m hopeful that will be next year.
@@Olmekc great comment my friend. On the “weak points” section I was trying to address the fact that at least with my genetic somebody body parts don’t have to work as much ( such as my glutes). I think another element is just people stayed in life and the years they have training under their belt. As I noticed from my high school to mid 20s, my physique had a slow gradual shift overtime despite consistently training. I’ll eventually go back to my parents house and dig up some old pictures to show you guys what I mean.
So glad you did this video great job as always.
@@loulopez554 always appreciate you watching Lou
Hi Mike
I really respect what you do
I like your opinions
And I trust what you say
You seem to know your stuff
On one of your videos, I saw a solo flex machine
Do you ever use that?
I like to see you do a review on that one
I’d like to get one myself due to the portability of it
As I live in a small condominium
That some dumbbells and my suspension trainer and I should be good I think
What is your opinion on the solar flex?
Thanks David. I've gotten MANY requests to review a soloflex, so I decided to pick one up (with great help from a viewer). That review or video will be coming soon. I just was missing this key piece that I felt I needed, so I haven't really put it through the full test test.
Great content as always. I made my beginning gains at home off push ups, ez curl bar, and the total gym xls. No one really noticed, but me lol. It wasnt until I started eating much more calories and switching over to dips, pull ups, and chin ups that people started taking notice of a change in my size. In went from 165lbs to just shy of 195lbs.
Love that comment brother. I think people really underestimate what a good and controlled caloric surplus can do for your physique.
We are about same weight and height I'm 6ft 230 on a cut right now trying to get to 215! Great staples I've come to about the same conclusion. My press combo turned into incline, machine raise, and chest fly seem to cause me less shoulder joint pain and fixed chest shape from being lower dominant! Legs Jay Vincent taught me do the squat/press variant first will ensure quads failed then do a hamstring makes sure hamstrings failed! Good tip on the dumbell rows I've never been much of a fan couldn't feel them will have to revisit!
Thanks for that comment Buddy. I'd love to try and get Jay Vincent on for an interview.
Great video. I have been focusing on the compound lifts but also including bicep curls and tricep extensions (although I throw these in at the end of my routine typically). Appreciate your insights as I am far from an expert. I just got back into lifting consistently the beginning of the year and dropped 60 lbs with the focus on increasing strength and muscle.
@@CaledoniaKeys that’s awesome brother. Keep up the great work, you’re for sure doing something right
You are looking really awesome, Mike. I really live your channel. Im almost 64, so I am migrating away from free weights, using machines, and have really gotten into bands of late. I also have a tital gym and enjoy that as well.
@@edsweeney6843 thanks so much Ed. It might not have been obvious in the video, but I definitely want to encourage the fact that different types of modes (bands / machines etc) can replace some of these exercise examples and still get great results. That is, of course, assuming that the person is performing the exercises with consistency and intensity. Thanks for the comment as I wanted to stress that but might’ve missed it in the video.
You are a big guy. I think you switching from regular gym exercises as well as your total gym exercises helps you not get bored. Is that a two car garage?
@@jamesbianchei thanks James. No question I’d still be using the total gym more if not for other equipment taking up the space. I’m actually looking to rearrange the gym to make it more of a focal point as I think I’d use it more than my functional trainer. It’s just an extra mini hassle to bring it out of the corner that I have it stored in, but I still do it from time to time. It’s a three car garage, but even despite that, I’m still working with limited space I feel like.
@@hybridresistance wow. I am building one now that will be about one car but part of the house. I also have a total gym that Is folded up but plan on using more for pull ups and hack squats. It is only used in a limited capacity right now. I don’t know why so many go up for sale every day. They are very versatil.
I know you have big arms and you included barbell curls and tricep push downs in your top 5 exercises but most people if they only mentioned 5 exercises for sure they would have said deadlifts and probably shoulder presses and if there was an extra one they would say lat pull downs probably but good video man and it looks like you really built up your gym a lot because I know in your older videos you were only using like the weider total body works 5000 where now you look like you have a legit full weight gym with all kinds of different Machines and stuff so good stuff man you really expanded your work out home garage gym for sure which is awesome!
Thanks for the comment. For sure, I thought hard about including those two as "staples", but for a couple reasons I through them out. Primarily because while I've certainly done my fair share of exercises in those movement patterns (overhead press/deadlift), I really think it was these exercises that really get focused on the most, that at the end of the day contribute the most to my muscular development. The weider was an arm / back blasting machine no doubt.
Mike, i remember you mention that someone accused you fo steriods even though you are natural. I think thats a compliment to you because it goes to show that your dedication to working out and being consistent makes you at your peak 👌👌
Yea I mean that's really social media stuff and people that (in my opinion) just started working out. My physique is really nothing surprising to anyone who's trained for some years or simply going to the gym for years and seeing others. I wouldn't say I'm at my peak though, those days are gone, but for sure happy where I'm at in my age. I always say my goal is to be the old guy training in his 70s and beyond. Here's a recent video though I did on TRT if you or anyone is curious about how I feel about that.
@hybridresistance You are definitely well on your way there as well 👌💪
Sad to not see the power tech levergym in the gym anymore lol. I remember watching one of your vids thinking what’s that cool yellow thing in the back, and researched and got one. But I understand, as a fitness reviewer you are always upgrading or cycling through new gear.
I'd have there for sure if not for the Quantum Trainer. It's at my sister's house with my nephew, so I can always bring it back.
nice list and i pretty much agree, i do like concentration curls so i do them last after ez /bar and dumbbell sets (standing or inclined).
as for straps are you of the:
they prevent developing your grip strength club
or
they aspire you to go heavier club
I only really started using straps again (as you see in video) to sometimes lock in the Ironmaster dumbbells in my hand. But actually in this video the clips where I have the versa grip looking ones, were really there because the weights were initially freezing when I started the workout and couldn't find my gloves. It's been below freezing outside, so the Iron gets cold for the first 20min until my hands warm up. But to your question, I'll only throw straps on rarely for heavy rows (>100lbs) or sometimes for lat pull downs to failure where my grip fails.
Speaking of hamstrings I notice while doing them on the total gym it hits my abs pretty well as well. Any of you agree?
@@loulopez554 are you talking about the seated facing the tower version?
Wow what a physique ! You look like an action movie star !
Thanks James. You guys are seeing me working out, but I'd say I'm pretty regular looking just walking around.
Based on your recommendation, I bought a TG 18 mos ago. I recently bought a Powertec levergym that's arriving this week. I use DBs, and a Trap bar. My biggest weaknesses are little T-rex forearms and extremely tight lower body and very poor flexibility. What's your recommendation for correcting these weaknesses? I'm 42, & 145# .
I think best overall recommendation is slowly increasing your weight up. I don't know how tall you are, but adding overall quality weight will just make everything bigger and aid in strength. I forgot to address forearms in the video, but that's something I try to work on (especially recently) if I have time. I think that's pretty genetic but cable wrist curls and using the fat bars seem to work well I believe.
@hybridresistance Okay, I appreciate it. I don't train forearms specifically. Trying to focus on compound movements as a hard gainer.
Amazing home gym!
Thank you.
As you grow older ..tendency to lift lighter weights..how do you motivate yourself knowing you can't lift as much as you used to do?
I've honestly never really cared so much as what's on the bar but more so how it feels (is it stressing the muscle w/ limited strain on joints). Of course there's been strength programs where I've followed, but even then I really don't sacrifice pushing myself at risk of injury for breaking a PR. I'm also a big believer that consistently controlling weights and doing so with effort will inevitably get you stronger.
Really helpful video. If the barbell/dumbbell bothered someone's shoulders, what horizonal press would you recommend? If banded, what type of banded press? Thanks again for the great content.
@@marcvinyard3050 thanks so much. Have you ever tried using lighter weight and focusing on time under tension with free weights? The other thing you could try either with weights or bands, is having a more of a neutral grip during your shoulder presses instead of flaring the elbows out. Whereby when you do it your elbows are starting a more in front of you. Other minor tweaks or things to consider would be cutting the range of motion down to where it doesn’t bother you and possibly (you might not have wanted this answer) just subtracting the overhead press from your routine instead of focusing on other shoulder exercises that don’t aggravate them. As I briefly mentioned in the video, you can certainly build your shoulders doing lateral raises and your normal chest presses not to mention your rear delts get worked with your back exercises.
@@hybridresistanceThank you. I have already eliminated the shoulder press for lateral raises. I meant if the horizontal chest press with free weights was irritating my shoulders.
@@marcvinyard3050 My BAD!! Totally read that wrong. I would still suggest trying (if you haven't already) a lighter weight for time under tension. I'd also suggest DBs (for better shoulder positioning that fits you), limit the depth of the press, make sure you're not flaring shoulders out so that you're pressing through shoulder line (try to press through nipple line), push up variations (even on knees banded / weight vest can be tough), cable presses (or even a total gym press if you have access to it as you can lighten up load with your feet on ground). These are just few coming to mind.
@@hybridresistance Thanks again. Super helpful!
You might want to give floor presses a try with either a barbell or dumbbells. U just lay on the floor and lower down to a point where the arms touch the floor@@marcvinyard3050
Well built, esthetic 💪
What supplements would you recommend to grow?
Aside from the necessity of caloric surplus mentioned in the video, it would be possibly protein (to better meet protein goals), and creatine. When I was younger at a time when I found most were still concerned with creatine side effects, that to me was a game changer.
@@hybridresistanceWhat form of creatine did u use? I tried different forms back when creatine was popular years ago and didnt notice much of a response.
That is a well executed squat.
@@briand5047 thanks Brian
I cocur. A true full squat unlike some people who stop at parallel and consider it a full squat.
Excellent video. What split would you say gave you most of your size?
It's hard to because going back since high school I've followed so many different ones. For years when I was younger, I did the basic "bro split" of one body part a week (sometimes two) working out 6x a week for over 60min easily. I probably did way more volume than was necessary as well, but I think being young and psychologically, I don't know if I'd change that because I enjoyed being in the gym so much. I do think when I shifted to working a muscle 2x a week (probably in my late 20s) made a big difference as well. In recent years I've been basically switching from "upper / lower" to "total body workouts". In general I think the consistency over years is what's more important than the actual split.
@hybridresistance that makes the most sense. Thank you for the thought-out answer. This is by far one of my favorite channels just due to your "everyday guy" kind of demeanor. Keep this channel going and growing!!
@@edricjordan7093 Really appreciate that, thank you.
Quite the gym you have there
Thank you.
Are you doing much running for cardio?
@@NPow94 ironically I’m responding to this as I’m on the stair climber, but honestly, I’ve been pretty bad this fall/winter.
@ haha that’s all I needed to hear. I’ve been slacking in the cardio department and I’ve been getting back into it. 3 days lifting and 3 days running. Alternating. Time for me to switch things up.
@ that’s a solid plan
Mike would you say you have good genetics? And do you meticulously track calories?
A part of me wants to yes, but as I've mentioned many times on the channel that when I started working out around age 16, no question my body gradually evolved to what it is. The changes to my body were slow and steady and definitely not something that took just say 4 years. So I really tell people while no question genetics is a thing for sure, being consistent long term is also a very big variable. I should add I never took a week off since I started in high school (although that might not really be a good thing).
Forgot to add, no I do not track my calories. I spend many year doing that a long time ago, but don't anymore unless I'm actively (or struggling to lose weight). I did a recent review of MacroFactor, which I'd say is honestly the best tracking app of them all.
@@hybridresistance I always think genetics is a small part of, consistency is the main factor. I’m flour years into it at 42 years old. I guess I can’t compare myself to you. I had a week of last week while on vacation, so you haven’t had a single week off since you were 16? Much respect for that. All the people with great physiques I have spoken to say the same thing , that it don’t happen overnight. One guy even said to me ‘ ten years under your belt minimum for significant mass as a natural’
@@hybridresistance I’m on the ‘loseit’ app. . Have you ever competed in a body building competition?
@@Nicholas19823 Yes either 16 or 17. Actually the most I had off was recently this year when I was experimenting with HIT training I felt like I need 3 or four days off. I think that "10 year" quote sounds good. Now for sure my body is weaker than I was and I notice I need more recovery than I used to as well.
Don’t forget your safeties!
@@HomeGymAustralia you’re 100% about that. I’m usually good with that but sometimes either out of being lazy or I think “it’s just light weight” I leave them off. No excuse though with the freak accidents that happen.
@@hybridresistance I’m sure it was only because you were distracted with filming. The bar only needs 30 seconds on your neck, looking out for ya bro!
Mike arms looking diesel 💪.
Thanks Vincent. They look bigger since I am bigger (gaining almost 15lbs since the end of summer.
Lateral Raises are a great way to get a Shoulder Impingement. Avoid unless you're feeling lucky.
Thank you for the comment. I'd respectfully disagree with you. A variety of basic shoulder exercise could contribute or exacerbate shoulder impingement if done incorrectly, but I wouldn't say the lateral raise by default would cause this. This a common place exercise in rehabilitation for a number of reasons, but partly because you can work this exercise in a variety of ROMs to suit the individual. Many shoulder exercises in the past were said to "cause" impingement such as the basic overhead press. The great Mark Rippetoe has some great articles / videos on this one about how people often do the exercise incorrectly which could again contribute or exacerbate impingement.