This is really important, I recently started enjoying leg days much more after slightly changing my exercise selection to stuff like bench press, bicep curl, lateral raise, dildo press, bicep curl, etc.
During my last workout, while I was performing some deficit push ups, someone looked at me and said: "you must watch Mike Israetel videos". I thought I was the only guy at my gym who followed RP (I live in Europe) and that was when I knew the channel was getting huge!
The mental and emotional fatigue component is huge and great to mention. I think part of why squat, bench, deadlift, and heavy compounds have such a high systemic fatigue cost beyond the sum of component movements is the amount of emotion people put into those lifts. Like someones entire week might be ruined if a deadlift set doesn't go well (and not from injury), so people end up expending massive amounts of psychological energy into the lift to ensure it goes well.
Excellent stuff. Good points about how worrying about the minor things and opting to waffle between exercises instead of sticking to a routine that's 95% effective for you is a choice to actively work against yourself. You could do a whole video on 'How Neuroticism is Killing Your Gains!'
As a 56 yr old Male, starting weight training for the first time in my life, this video is great. My constant indecisiveness with trying this exercise over that exercise really is simplified over what I can feel vs. what the muscle an exercise is targeted for - thanks, Dr. Mike!
Bro at your age it's not going to matter as much. Just don't overthink it and train. Gains will be hard to come by pushing 60 just focus on being healthy
Honestly, us after 40 really have to fight our dropping T more than the exercise choice. For us, it's just most important to do it regularly and best of our ability, to get close to failure safely. And eat and sleep well.
@@truthteller.. blahh blahh blahh....... He can still make plenty of gains at that age given he is in relatively good health. I'm 46 and have been lifting since 93' and have witnessed plenty of people make solid gains in their 40's, 50's and 60's even before all this doctor prescribed test was a thing. His main concern as far as lifting is concerned should be for joint health and staying hydrated. Making sure he warms up really good and making slow but steady progressions plus probably taking a few supplements for joint health. Something working in his favor over "most" younger gym goers is that they are more likely to go out drinking and partying, not get enough sleep and treat their diet very loosely and they still make gains. They usually don't take recovery seriously like stretching before bed but scared to take days or a week off when needed for fear of losing all gains and they're more likely to lift for vanity only. The fear of losing your health is a much stronger motivator than doing it for looks only I promise. Older cats like us are more likely to have the discipline and adhere to the exercise selection and diet more consistently and trust the process. We're also more patient with the progress knowing it will take some time before real results happen. Young dudes are always in a hurry, always want to find some secret way to get "optimally" jacked in 6 weeks or 6 months and most want to rush the process like they have some contest to be at then claim they are "hard gainers" when the results aren't what they envisioned. They take pictures all the time and it just ends up being a pump, lighting and posing contest between pictures so they can pretend to see changes happening in very short periods. They try to get shredded and diet too aggressively then quit the moment they have a low energy workout and think they are losing a bunch of muscle. As long as he focuses on progressive overload, gets enough protein and a surplus of calories, listens to all the aches and pains and isn't scared of losing all gains if he skips a workout here and there to allow sore joints to heal up a little more and relaxes during recovery he will make plenty of gains. I agree the gains will be less than if he was 25 and started but he could still gain 65-70% of his genetic potential and have a solid foundation built in the the next 3-4 years, instead of what 80% or something for a younger guy? He's 56, not 76.
This is basically the most important video Dr. Mike has ever made for beginners. I would love templates in the app suited for beginners. Limits exercise selection to the basics you mentioned.
Ok I'm sorry I hate to say it but I also have to say it, I think youre saying you expected no popcorn shrimp in the video but if you say 100% more that means you expected 1/2 as much as in the video, as 2x that would be 100% more. Really this video has infinity% more popcorn shrimp than expected if you assumed there would be none Btw this is all in jest lmao have a good day bro
@@DaddyGandhi I'm sure your interpretation of the statistics is correct. I thought about being defensive and coming up with an elaborate story about working on shrimp boats and only watching the video because I already expected some mention of popcorn shrimp but that would be a lie.
Woke up this morning and was gonna be a lazy bastard but I watched this vid and decided to go try some new exercises. Thanks for the knowledge and push Dr Mike
I'm so glad I watched this. Can't do Squats or heavy deadlift due to lower back injury and have always felt bad, but get GASSED doing leg extension machine, and leg press.
Started working out because of you. Learning how little I had to do as a beginner was super encouraging. It’s snowballed now and I’m looking forward to trying to make this a new way to regulate my emotional state instead of eating bad foods. I have a question though, am I still considered a complete beginner if I was an athlete as a young adolescent? I assume so, because you specifically say weight training, which I never really did. Being a beginner is fun and encouraging.
Yes, you are. Even if you did weight lifting. It's not really about being "beginner", it's about being desensitized to stimulus. Taking a break for just a couple of years resets you to a beginner state.
I wish i would've had your advice 15 yrs ago. I was a trainer & very into health. A bunch of stuff I was doing wrong. I got out of it & just started back yesterday. I wanna focus on muscle growth this time & STAY WITH IT till death. Im 48 & worried Im too old to get back to whete i want. Hope theres some muscle memory there. I used to be jacked. O well , im bout to find out. Love your vids man. And science rules
Dr Mike has said several times, if you used to be in great shape it'll take less time to get back to that shape than it did to get there in the first place. Good luck!
You will be able to grow much more muscle and much faster than if you had never worked out. Someone your exact age and health who has never worked out, would have a much harder time.
With some physiotherapy exercises I've learned how many times it's about the skill. Personal experience for example when some exercises's goal has been feeling intense glute and soleus tension, I've felt uncomfortable hamstring tension. Until I practiced a little more and "learned to use the correct muscles" and removed the hamstring tension but felt intense glute and soleus tension. And decreased the intial symptom of knee pain with it. It was quite a relief and joy to start being able to use the glute to change hip position in exercises on that side that never felt the glute, even bridges felt like hamstring exercise on that side. Now it's not exactly the same as hypertrophy training at the gym, but being able to execute the exercises properly really is a skill and sometimes it's that small nuance. The question is is it worth it to you to practice and figure it out on that specific exercise or doing another one that always hits the spot. You might care more about just the specific muscle growing, or you might care about that and also about being able to move better across your life and decide to have the trade off for a while. I think a huge part of the "tiktok generation" being all or nothing is for how much emphasis there is in science communication about optimal. I think that's why some casual influencers who barely know to do exercises correctly but still look great are so attractive to people - because their message often times is "just do it" which takes all the stressful thinking out of it. Like about building a program that makes sense or choosing exercises that are optimal or doing exercises in a way that's optimal. When you can just hit the gym when you can and do the exercises on muscles that don't feel sore/weak pretty randomly and challenging yourself "adequately", perhaps not optimally but in a way that keep you functioning in your daily life throughout the week. It takes so long for most folks to hit the place where you no longer progress with imperfect or slightly random "program", where your intensity, volume and frequency can vary slightly all the time, yet you regularly challenge yourself at the gym. And it's so easy to fall into the trap where you learn more and more and forget that just doing something challenging as often as you can is a great way, you don't need to hit x sets, just do a couple of sets not even to 3 RIR range and stop before your performance drops. You probably get nice strength gains accompanied with hypertrophy gains and you still feel good throughout the week, not running yourself down. It's really easy to catastrophise it when you can't do your program to the point every session in a couple of weeks. Like missing a session or feeling like you shouldn't push it to what the program says because you slept poorly or did some other taxing activity. That it's totally okay to take it lighter or miss a session as long as you return. Your program is not ruined by that, your program doesn't care. Your program just instructs what your next session looks like, and if you notice that you can't handle that level, cut some of it! Running your life into a brick wall certainly does not bring optimum gains even if you read that more volume = more gains or watched Milo Wolf telling you to strive for up to 200 weekly fractional sets in lengthened exercises. And that jab is not against Milo (or Pak) to say they are saying wrong things or they aren't telling people that it's not difficult to get gains by doing just about anything, it just get flooded with the intensity of the optimal message. Personally I learned something about training imperfectly but committing to it when I started doing judo 3x a week and tried to keep lifting with it. I quickly learned that zero ready programs or guides on how to program take into account that you're not an athlete that's been doing it since a kid and you're not a professional athlete so you could take full sessions. No ready made program can account to this week there being lots of throwing in judo or this session, and the next week no throwing (throwing is so taxing to the body without being a great stimulation to grow muscles, maybe bones though). I learned that at best I could maybe manage 2-3 weeks of lifting program and some days were awful like I was just drifting through the judo session, trying to survive. So I took a week off lifting and started feeling better and tried doing just some heavy singles, maybe a backoff set or no, and looked at how much it showed in the following session exhaustion capable I was at doing university work between sessions (nothing like doing a sport and lifting and barely surviving both and realising you have 5 days a week of university to be done as well). So I started hitting the gym when I felt like I had good energy and strength after a judo session (terrible organising but like who has time to lift in the middle of the day, at least 6 hours before 6 pm and get lunch and attend classes while also not being good at waking up early?). Saw great progress that way and much more balance in energy levels.
Eric Janicky’s single-hand lat exercises were pretty good. Even though Dr. Mike was like “ain’t nobody got time for that!”, when setting it up. Really helped me when my gym’s cable row machine broke.
Dr Mike - I BET if you continue to do at least one of these video's a month to where you just sit down and have a "heart to heart" 😅 talk with all of us your subscribers, I BET you'll gain at least a million more followers over the next 13 months. Why?! Because the average person loves your sense of humor ragging on what most people consider to be the best who we find out are doing most everything wrong, and sometimes find out some are just killing it in the gym Correctly. But these videos prove what most of us know, that's it ALL done to get us all to LOL, but THEN, they all, me included listen, especially when you post videos like today. Awesome great advice as you know, Thank You very much for all you and your crew do. ✌🏻 💪🏻
I'm often changing my exercices lately, but by trying to see if I can find something that burns my muscle while doing it, feeling the muscle work. I concider myself intermediate and started to go to the gym 5 times a week (office job, so I need to move and we have a gym at work). Going that much has let me time to freely explore new movements, especially single hand cable movements
2 dumbbells, squat, push ups, bent over rows, overhead press, deadlift.. and maybe some alternating standing hammer curls.. and some side lat raises and bent over reverse flyes for some good looks 💪
Judging by the odd form used by some of the bros at my gym, it seems that everything *can* work, if you do it long enough. Your nervous system is always going to try and find the most efficient movement pattern to move a weight. The biggest challenge in hypertrophy is telling your nervous system to shut up and keep the form strict.
I love all you say Dr Mike. I also love how you add humour and sarcasm 😅! One thing I don't like, is how results and growth is assumed! I don't have the genes to grow muscle fast. I'm 62 now have been training hard and consistently for 30 yesrs... Ive put on 15kg... NOW orhers can and do build that quantity of quality muscle in much faster timeframes! Also, taking steroids and admitting it... is laudable, but in my view, rather dilutes the agency of ownership of said gains. I'm really glad you have recently decided not to continue to compete and go off the juice. Funny how you sdmit that legitimacy in the world of fitness required massive hypertrophy. I don't believe this is the case, because your knowledge is delf evident. Best wishes Mike. 😊😊
I love the video's. They have helped me a lot. I think a video on what to do after losing a lot of weight 280 to 200 for instance. In dealing with excess skin and sagginess.
Could you do a video about making gains while also having a manual labor job. I cant train too hard, as it ruins my work the next day, but i still want more. Maybe theres something to know about doing the equivalent of cardio 8-10 hrs a day 5-6 days a week while also making gains with evening excersize.
Beginner, I have 30 minutes every weekday morning to train, adjustable dumbbells, and an adjustable bench. MWF: Helms row, low incline press, squats (can't decide between dumbbells on shoulders or on the side, don't really like either); TR: lying lateral raise (for the stretch), SS skullcrusher/lying bicep curls, rdl. Would upright rows be a better replacement for lying lateral raise and curls on TR? I realize this question flies in the face of mistake 3.
Hey Dr Mike, I really appreciate your approach to muscle growth and training. I do have a question I do have a question: how would you approach strength training for someone who's a casual gym-goer?
@Renaissance Periodization amazing Video, again! Thank you so much for your your content :) could you please cover, if there is any benefit for doing negatives only (after failure or even on its own). Maybe for Isometrics as well. That would be so great :) Thank you so much in advanced
Thnx to Jared and Dr. Mike my biceps are finally growing, just had to start training them in lengthened position, voila. Have to disagree though, nothing beats a good Cheeseburger and Fries w/ Gravy and washed down with milkshake!
Do you have any recommendations on forearm pain/tennis elbow? These days I struggle to get good arm pumps because my forearms give out way before my biceps. Are straps my best option? Edit - thanks for the amazing videos also.
i honestly don't know.. I've been doing a single set for my back, myo reps taken to complete localized failure, just twice a week.. and it's been getting me sore for a couple days every time, healing just in time for next time... been getting more consistent gains than when i was doing two sets
How can you do a single set of myoreps? That makes no sense. You need one set to get your base rep count, and then at least 1 more set which will have multiple failures to match the first set.
@@davorzdralo8000I think they mean that they do one set to failure, rest pause to failure, then partial reps to failure until they literally can’t move the weight
Help me improve and grow I'm 38 years old and I just started taking working out seriously and I made my channel to hold myself accountable. I started off at 155lbs I'm currently 167 and my goal is 180-200 lbs. I stand at 6'1. Any encouragement, support and help would be greatly appreciated. I love your channel.
Easiest way to tell if someone has been “altered” for a number of years is to look at their heads lol. It’s not their skull shape changing; it’s the accelerated growth of their jaw muscles combined with an elevated appetite combined with an obsessive eating pattern. Like being on juice and training your quads 6 times a day… they’re gonna get huge,
Here's a protein question for weight loss: I've heard 0.8-1.2 grams of protein per pound of body weight. However, if your BMI is 30% or more, you should intake 0.8-1.2 grams for your target weight instead. Can you clarify?
Been doing 4 sets of hand squats on the leg press and 4 sets of butt rotation on the bouncy ball, the results have really showed themselves and am thinking of starting onlyfans
Was in the gym last night, doing perfect techniques taught by Dr Mike combined with heavy weight isometrics per machine. EVERYONE ELSE was doing the most awful horrible techniques ever. Some even were older than me. Embarrassing!😂😂
Doc. or any person with knowledge, i started almost 2 month working out 5 days per week, i don't have a sweet tooth, i don't like chocolate, or any sweet bread, candy liquid etc, i eat incredibly very healthy, lean, 1 gr protein per pound, low fat, decent amount of carbs, but lately am craving sweet anything, today i made 2 slices of bread with small amount of jam, is this related to gym or working out? cheers
After watching this.. now to maximize even more muscle growth does one have to implement some type of heavy lifting or could they strictly lift “light” their entire training career?
When you say eccentric movements cause the most hypertrophy, is that only for growth or is that for strength and growth? In my sport strength per pound is key and I’m playing with the idea of competing at a lighter weight and I want to figure out the best way of going about that
I normally use a machine chest fly and barely feel it in my chest. Well that machine is under maintenance so I tried dumbell chest fly for the first time, and my pecs are sore for the first time
I'm at the gym right now. Doc couldn't plan these releases more perfectly for my life...or it is math because RP is always posting (Thank you for being the best fitness channel) and a lot of us spend way too much time at the gym😅. I'll believe it is the latter.
I'm still wondering to what degree following the programs of a certain bodybuilder will help you proportion/shape your muscles like them. I want to look like Arnold. If I woke up looking like most anyone after his era, I'd scream. I guess you gotta just experiment and find out yourself? And can that deep, slow stretch not help fix joint issues?
This is really important, I recently started enjoying leg days much more after slightly changing my exercise selection to stuff like bench press, bicep curl, lateral raise, dildo press, bicep curl, etc.
That second to last one was really a game changer for me too
Agreed, I don’t see reason to come to the gym if you are not doing some dildo presses
which muscle does the dildo press activate?
this🤌
Sounds like a nice leg day. I have to copy this. Dildo press sounds like a great exercise
My forearm is crazy pumped right now! Thanks Dr Mike!
Bro 😂
💪👊
I need a smoke...
My grip is going out...
Is it from that perturbation he was talking about?
During my last workout, while I was performing some deficit push ups, someone looked at me and said: "you must watch Mike Israetel videos". I thought I was the only guy at my gym who followed RP (I live in Europe) and that was when I knew the channel was getting huge!
Awesome!
I can see a few 'enlightened ones' in Germany. It's nice to see people progressing and caring about technique.
You would be surprised with what people you can find. I found someone in real life who uses arch linux
Dr Mike's Head slowly taking the shape of a chieftain turret
his head is as god made it sir and if god wanted his head to look like a foot from certain angles then that is god's business
💯 🤣
The mental and emotional fatigue component is huge and great to mention. I think part of why squat, bench, deadlift, and heavy compounds have such a high systemic fatigue cost beyond the sum of component movements is the amount of emotion people put into those lifts. Like someones entire week might be ruined if a deadlift set doesn't go well (and not from injury), so people end up expending massive amounts of psychological energy into the lift to ensure it goes well.
Excellent stuff. Good points about how worrying about the minor things and opting to waffle between exercises instead of sticking to a routine that's 95% effective for you is a choice to actively work against yourself. You could do a whole video on 'How Neuroticism is Killing Your Gains!'
As a 56 yr old Male, starting weight training for the first time in my life, this video is great. My constant indecisiveness with trying this exercise over that exercise really is simplified over what I can feel vs. what the muscle an exercise is targeted for - thanks, Dr. Mike!
Bro at your age it's not going to matter as much. Just don't overthink it and train. Gains will be hard to come by pushing 60 just focus on being healthy
Just do what feels good.
@vitlelife99089 That is pretty much what I do, staying injury free is my top priority.
Honestly, us after 40 really have to fight our dropping T more than the exercise choice.
For us, it's just most important to do it regularly and best of our ability, to get close to failure safely. And eat and sleep well.
@@truthteller.. blahh blahh blahh....... He can still make plenty of gains at that age given he is in relatively good health.
I'm 46 and have been lifting since 93' and have witnessed plenty of people make solid gains in their 40's, 50's and 60's even before all this doctor prescribed test was a thing. His main concern as far as lifting is concerned should be for joint health and staying hydrated. Making sure he warms up really good and making slow but steady progressions plus probably taking a few supplements for joint health.
Something working in his favor over "most" younger gym goers is that they are more likely to go out drinking and partying, not get enough sleep and treat their diet very loosely and they still make gains. They usually don't take recovery seriously like stretching before bed but scared to take days or a week off when needed for fear of losing all gains and they're more likely to lift for vanity only. The fear of losing your health is a much stronger motivator than doing it for looks only I promise.
Older cats like us are more likely to have the discipline and adhere to the exercise selection and diet more consistently and trust the process. We're also more patient with the progress knowing it will take some time before real results happen. Young dudes are always in a hurry, always want to find some secret way to get "optimally" jacked in 6 weeks or 6 months and most want to rush the process like they have some contest to be at then claim they are "hard gainers" when the results aren't what they envisioned. They take pictures all the time and it just ends up being a pump, lighting and posing contest between pictures so they can pretend to see changes happening in very short periods. They try to get shredded and diet too aggressively then quit the moment they have a low energy workout and think they are losing a bunch of muscle.
As long as he focuses on progressive overload, gets enough protein and a surplus of calories, listens to all the aches and pains and isn't scared of losing all gains if he skips a workout here and there to allow sore joints to heal up a little more and relaxes during recovery he will make plenty of gains. I agree the gains will be less than if he was 25 and started but he could still gain 65-70% of his genetic potential and have a solid foundation built in the the next 3-4 years, instead of what 80% or something for a younger guy?
He's 56, not 76.
This is basically the most important video Dr. Mike has ever made for beginners. I would love templates in the app suited for beginners. Limits exercise selection to the basics you mentioned.
Perfectionism is often a form of procrastination.
That hurt
Like my diet 😂
I have been waiting for you to release this video!
Trying to focus on Dr. Mike while my legs are on fire. Mission near Impossible. Thx for the video!
This video contains 100% more Popcorn shrimp than I was expecting
Ok I'm sorry I hate to say it but I also have to say it, I think youre saying you expected no popcorn shrimp in the video but if you say 100% more that means you expected 1/2 as much as in the video, as 2x that would be 100% more. Really this video has infinity% more popcorn shrimp than expected if you assumed there would be none
Btw this is all in jest lmao have a good day bro
@@DaddyGandhi I'm sure your interpretation of the statistics is correct. I thought about being defensive and coming up with an elaborate story about working on shrimp boats and only watching the video because I already expected some mention of popcorn shrimp but that would be a lie.
Just ordered my Versa Gripps! Wooooo!
I'm excited for you, friend!
This channel and sorta healthy have taught me far more about program design and exercise selection than most of what I've read in my cpt books.
Woke up this morning and was gonna be a lazy bastard but I watched this vid and decided to go try some new exercises. Thanks for the knowledge and push Dr Mike
I'm so glad I watched this. Can't do Squats or heavy deadlift due to lower back injury and have always felt bad, but get GASSED doing leg extension machine, and leg press.
This is quite timely. As a beginner lifter, I've been experimenting with a little too many different exercises. Need to lock in on the basics.
I’ve been watching your content recently and it has inspired me to get back into the gym and take my diet seriously
Started working out because of you. Learning how little I had to do as a beginner was super encouraging. It’s snowballed now and I’m looking forward to trying to make this a new way to regulate my emotional state instead of eating bad foods. I have a question though, am I still considered a complete beginner if I was an athlete as a young adolescent? I assume so, because you specifically say weight training, which I never really did. Being a beginner is fun and encouraging.
Yes, you are. Even if you did weight lifting. It's not really about being "beginner", it's about being desensitized to stimulus. Taking a break for just a couple of years resets you to a beginner state.
Yes. Beginner just refers to the fact that you are very sensitive to the stimulus of resistance training
I wish i would've had your advice 15 yrs ago. I was a trainer & very into health. A bunch of stuff I was doing wrong. I got out of it & just started back yesterday. I wanna focus on muscle growth this time & STAY WITH IT till death. Im 48 & worried Im too old to get back to whete i want. Hope theres some muscle memory there. I used to be jacked. O well , im bout to find out. Love your vids man. And science rules
Dr Mike has said several times, if you used to be in great shape it'll take less time to get back to that shape than it did to get there in the first place. Good luck!
You will be able to grow much more muscle and much faster than if you had never worked out. Someone your exact age and health who has never worked out, would have a much harder time.
Heel elevated smith machine squats are my current new discovery that I love, I get huge pumps and perturbations.
I do these. I have zero ankle mobility so I always have to put something under my heels
I also have huge pumps and masturbations.
Hacksquats
My gym have the gym80 hacksquat that have adjustable platform angle that takes care of ankle mobility. Love it
Another therapy session for Dr. Mike, working out his childhood trauma 😅 Keep 'em coming! 💪🏻🙌🏻🙏🏻
With some physiotherapy exercises I've learned how many times it's about the skill. Personal experience for example when some exercises's goal has been feeling intense glute and soleus tension, I've felt uncomfortable hamstring tension. Until I practiced a little more and "learned to use the correct muscles" and removed the hamstring tension but felt intense glute and soleus tension. And decreased the intial symptom of knee pain with it. It was quite a relief and joy to start being able to use the glute to change hip position in exercises on that side that never felt the glute, even bridges felt like hamstring exercise on that side. Now it's not exactly the same as hypertrophy training at the gym, but being able to execute the exercises properly really is a skill and sometimes it's that small nuance. The question is is it worth it to you to practice and figure it out on that specific exercise or doing another one that always hits the spot. You might care more about just the specific muscle growing, or you might care about that and also about being able to move better across your life and decide to have the trade off for a while.
I think a huge part of the "tiktok generation" being all or nothing is for how much emphasis there is in science communication about optimal. I think that's why some casual influencers who barely know to do exercises correctly but still look great are so attractive to people - because their message often times is "just do it" which takes all the stressful thinking out of it. Like about building a program that makes sense or choosing exercises that are optimal or doing exercises in a way that's optimal. When you can just hit the gym when you can and do the exercises on muscles that don't feel sore/weak pretty randomly and challenging yourself "adequately", perhaps not optimally but in a way that keep you functioning in your daily life throughout the week. It takes so long for most folks to hit the place where you no longer progress with imperfect or slightly random "program", where your intensity, volume and frequency can vary slightly all the time, yet you regularly challenge yourself at the gym.
And it's so easy to fall into the trap where you learn more and more and forget that just doing something challenging as often as you can is a great way, you don't need to hit x sets, just do a couple of sets not even to 3 RIR range and stop before your performance drops. You probably get nice strength gains accompanied with hypertrophy gains and you still feel good throughout the week, not running yourself down. It's really easy to catastrophise it when you can't do your program to the point every session in a couple of weeks. Like missing a session or feeling like you shouldn't push it to what the program says because you slept poorly or did some other taxing activity. That it's totally okay to take it lighter or miss a session as long as you return. Your program is not ruined by that, your program doesn't care. Your program just instructs what your next session looks like, and if you notice that you can't handle that level, cut some of it! Running your life into a brick wall certainly does not bring optimum gains even if you read that more volume = more gains or watched Milo Wolf telling you to strive for up to 200 weekly fractional sets in lengthened exercises. And that jab is not against Milo (or Pak) to say they are saying wrong things or they aren't telling people that it's not difficult to get gains by doing just about anything, it just get flooded with the intensity of the optimal message.
Personally I learned something about training imperfectly but committing to it when I started doing judo 3x a week and tried to keep lifting with it. I quickly learned that zero ready programs or guides on how to program take into account that you're not an athlete that's been doing it since a kid and you're not a professional athlete so you could take full sessions. No ready made program can account to this week there being lots of throwing in judo or this session, and the next week no throwing (throwing is so taxing to the body without being a great stimulation to grow muscles, maybe bones though). I learned that at best I could maybe manage 2-3 weeks of lifting program and some days were awful like I was just drifting through the judo session, trying to survive. So I took a week off lifting and started feeling better and tried doing just some heavy singles, maybe a backoff set or no, and looked at how much it showed in the following session exhaustion capable I was at doing university work between sessions (nothing like doing a sport and lifting and barely surviving both and realising you have 5 days a week of university to be done as well). So I started hitting the gym when I felt like I had good energy and strength after a judo session (terrible organising but like who has time to lift in the middle of the day, at least 6 hours before 6 pm and get lunch and attend classes while also not being good at waking up early?). Saw great progress that way and much more balance in energy levels.
Dude no one gonna read this novel of a comment
Man i dont even absorbe what he says anymore i just vibe to the sound of his voice
You just get what makes a great video!
Eric Janicky’s single-hand lat exercises were pretty good. Even though Dr. Mike was like “ain’t nobody got time for that!”, when setting it up. Really helped me when my gym’s cable row machine broke.
Dr Mike you chuck out the best info on weights on the damn net bro legit .. cerebral shit good work man
I love you! You are one of the smartest trainer influencers out here
In my 14 years of lifting it's all boolshxt,just choose an exercise for every muscle group,get in a few sets,rotate exercises a few times per year
So much valuable information, thank you sir
Holy shit, just saw you in a Urs Kalecinski video, when do you guys finally train together💪🧐
Like, comment, pump the algorithm because it's the closed you will get to pumping Dr mike
honestly, the time i incorporated bayesian curls, it REALLY helped my biceps felt it so much better
I just realised my video quality wasn't at maximum. Wow. Mike's t-shirt looks great in 4k
The seminal moment in Dr. Mike's life where his Mother called him a "little young-ass beee-itch" explains so much.
Dr. Mike has so many great shirts. I need to see his wardrobe
Dr Mike - I BET if you continue to do at least one of these video's a month to where you just sit down and have a "heart to heart" 😅 talk with all of us your subscribers, I BET you'll gain at least a million more followers over the next 13 months. Why?! Because the average person loves your sense of humor ragging on what most people consider to be the best who we find out are doing most everything wrong, and sometimes find out some are just killing it in the gym Correctly. But these videos prove what most of us know, that's it ALL done to get us all to LOL, but THEN, they all, me included listen, especially when you post videos like today. Awesome great advice as you know, Thank You very much for all you and your crew do. ✌🏻 💪🏻
The ideal exercise selection for Dr. Mike is anything that doesn’t take time to set up.
@12:25 "It's delicious but too much flavor" Hayiaaa y so weak?
Growing up on cabbage and potatoes
I'm often changing my exercices lately, but by trying to see if I can find something that burns my muscle while doing it, feeling the muscle work. I concider myself intermediate and started to go to the gym 5 times a week (office job, so I need to move and we have a gym at work). Going that much has let me time to freely explore new movements, especially single hand cable movements
‘You got 99 problems but not training hard enough is not one of them’ - amazing 😂
The best exercise is any exercise that you actually ended up keep doing.
I love you Mike.
2 dumbbells, squat, push ups, bent over rows, overhead press, deadlift.. and maybe some alternating standing hammer curls.. and some side lat raises and bent over reverse flyes for some good looks 💪
Mike never fails to get me to 0 strokes in reserve
Amazing head shape as always ❤
Judging by the odd form used by some of the bros at my gym, it seems that everything *can* work, if you do it long enough.
Your nervous system is always going to try and find the most efficient movement pattern to move a weight. The biggest challenge in hypertrophy is telling your nervous system to shut up and keep the form strict.
Best advices to make best progresses in Gym. I'd like to train with Mike 😊
I love all you say Dr Mike. I also love how you add humour and sarcasm 😅!
One thing I don't like, is how results and growth is assumed! I don't have the genes to grow muscle fast. I'm 62 now have been training hard and consistently for 30 yesrs... Ive put on 15kg... NOW orhers can and do build that quantity of quality muscle in much faster timeframes!
Also, taking steroids and admitting it... is laudable, but in my view, rather dilutes the agency of ownership of said gains.
I'm really glad you have recently decided not to continue to compete and go off the juice. Funny how you sdmit that legitimacy in the world of fitness required massive hypertrophy. I don't believe this is the case, because your knowledge is delf evident.
Best wishes Mike. 😊😊
1:24 Proof that Mike is a lizard! Giving his viewers "advice" to make sure they don't find out about the TRUTH!!!
Thank you doctor
I love the video's. They have helped me a lot. I think a video on what to do after losing a lot of weight 280 to 200 for instance. In dealing with excess skin and sagginess.
Could you do a video about making gains while also having a manual labor job. I cant train too hard, as it ruins my work the next day, but i still want more. Maybe theres something to know about doing the equivalent of cardio 8-10 hrs a day 5-6 days a week while also making gains with evening excersize.
Beginner, I have 30 minutes every weekday morning to train, adjustable dumbbells, and an adjustable bench. MWF: Helms row, low incline press, squats (can't decide between dumbbells on shoulders or on the side, don't really like either); TR: lying lateral raise (for the stretch), SS skullcrusher/lying bicep curls, rdl. Would upright rows be a better replacement for lying lateral raise and curls on TR? I realize this question flies in the face of mistake 3.
Hey Dr Mike, I really appreciate your approach to muscle growth and training. I do have a question
I do have a question: how would you approach strength training for someone who's a casual gym-goer?
Can you please do a video about muscleloss and how fast it occurs when abscent from training?
Thanks Mikey boy
@Renaissance Periodization amazing Video, again! Thank you so much for your your content :) could you please cover, if there is any benefit for doing negatives only (after failure or even on its own). Maybe for Isometrics as well. That would be so great :) Thank you so much in advanced
Thnx to Jared and Dr. Mike my biceps are finally growing, just had to start training them in lengthened position, voila.
Have to disagree though, nothing beats a good Cheeseburger and Fries w/ Gravy and washed down with milkshake!
really wish Dr Mike would use references to studies and research in his videos. Would make it whole lot better.
Do you have any recommendations on forearm pain/tennis elbow? These days I struggle to get good arm pumps because my forearms give out way before my biceps. Are straps my best option? Edit - thanks for the amazing videos also.
"Versa Gripps use code Mike15 to save 15%."
Dr. Mike in every other video.
that side tangent about your first adventures at a Chinese restaurant, was the best thing I heard in a really long time! You little #%#@%! LOL
Great stuff
i honestly don't know.. I've been doing a single set for my back, myo reps taken to complete localized failure, just twice a week.. and it's been getting me sore for a couple days every time, healing just in time for next time... been getting more consistent gains than when i was doing two sets
How can you do a single set of myoreps? That makes no sense. You need one set to get your base rep count, and then at least 1 more set which will have multiple failures to match the first set.
@@davorzdralo8000I think they mean that they do one set to failure, rest pause to failure, then partial reps to failure until they literally can’t move the weight
@@dillonwolcott7655 well, OK, but that's in reality something like 4 approaches to failure, hardly what I would count as 1 set :D
@@davorzdralo8000 If you’re doing it all at once I’d still count it as one set
Help me improve and grow I'm 38 years old and I just started taking working out seriously and I made my channel to hold myself accountable. I started off at 155lbs I'm currently 167 and my goal is 180-200 lbs. I stand at 6'1. Any encouragement, support and help would be greatly appreciated. I love your channel.
Easiest way to tell if someone has been “altered” for a number of years is to look at their heads lol. It’s not their skull shape changing; it’s the accelerated growth of their jaw muscles combined with an elevated appetite combined with an obsessive eating pattern. Like being on juice and training your quads 6 times a day… they’re gonna get huge,
Thats also just gentics. Im natty but i have a „roided“ looking head, as in popping jaw muscles etc.
This feels like a subtle endorsement of Dr. Joel Seedman's training
My back got gains when I discovered assisted pull up machine. :))
The biggest my legs ever got, I was not barbell squatting or deadlifting, only single leg stuff.
Hey Dr. Mike, can you critique Markus Ruhl? :D
Am I the only person that JUST noticed there is a shake weight in the background?
It's been there for months, ever since Mike did a review of all those weird gadgets 😂
Do a reaction video on togi, that shit would be hilarious
Forget Chinese food, dr mike y’all need to try hotpot 🤤🤤 will change your life
Just figured out ive been missing out out on pullovers.
This is all in response to the lengthened partial debacle. Saving face. Just do exercises that have emphasis in different ranges of motion.
underhand pull ups are underrated
That Tshirt is some high quality merch
Here's a protein question for weight loss:
I've heard 0.8-1.2 grams of protein per pound of body weight. However, if your BMI is 30% or more, you should intake 0.8-1.2 grams for your target weight instead. Can you clarify?
Do 1 gram per lean pound your fat won't need protein
@@olleolausson thanks
Been doing 4 sets of hand squats on the leg press and 4 sets of butt rotation on the bouncy ball, the results have really showed themselves and am thinking of starting onlyfans
KING
Just keep moving and figure it out! Live it! ❤
that ad scared the fuck out me
thanks dad
Bench press, squat and military press are not good choices because the vectors are parallel?
Dr. Mike, can you let your mustach grow for Movember ? Please...
Was in the gym last night, doing perfect techniques taught by Dr Mike combined with heavy weight isometrics per machine. EVERYONE ELSE was doing the most awful horrible techniques ever. Some even were older than me. Embarrassing!😂😂
Bot. Hey if you see this reply, report the bot’s comment, hopefully if we proactively report these comments, they lessen
is it a good idea to change a big part of my exercices at the begining of every mesocycles ?
Doc. or any person with knowledge, i started almost 2 month working out 5 days per week, i don't have a sweet tooth, i don't like chocolate, or any sweet bread, candy liquid etc, i eat incredibly very healthy, lean, 1 gr protein per pound, low fat, decent amount of carbs, but lately am craving sweet anything, today i made 2 slices of bread with small amount of jam, is this related to gym or working out? cheers
With dips the way you do them targets the chest or triceps. A triceps dip shouldn't target the chest if done properly.
After watching this.. now to maximize even more muscle growth does one have to implement some type of heavy lifting or could they strictly lift “light” their entire training career?
When you say eccentric movements cause the most hypertrophy, is that only for growth or is that for strength and growth? In my sport strength per pound is key and I’m playing with the idea of competing at a lighter weight and I want to figure out the best way of going about that
where does Dr Mike shop for t-shirts?
This is me. Been trying lately not to be so neurotic
💯💯 😂😂😂😂 Shots fired
Athlean-x
I normally use a machine chest fly and barely feel it in my chest. Well that machine is under maintenance so I tried dumbell chest fly for the first time, and my pecs are sore for the first time
I'm at the gym right now. Doc couldn't plan these releases more perfectly for my life...or it is math because RP is always posting (Thank you for being the best fitness channel) and a lot of us spend way too much time at the gym😅. I'll believe it is the latter.
I'm still wondering to what degree following the programs of a certain bodybuilder will help you proportion/shape your muscles like them.
I want to look like Arnold. If I woke up looking like most anyone after his era, I'd scream.
I guess you gotta just experiment and find out yourself?
And can that deep, slow stretch not help fix joint issues?
Love getting a v-shred ad in a Dr Mike video...awkward😅
Why isn’t Red Dead Redemption 2 60fps for next gen consoles. Can you answer this Dr. Mike?
The neurotic aspect is facts 😂