This is a gift to me from the strength Gods! Just hours before this came out, I was trying to look for videos (from mainly this channel) on what kinda block I should do on my diet and is hypertrophy best for a cut. Turns out I was looking for this video but in the past. 🤷♂️ Amazing coincidence!
This also explains so much about why I am so much stronger right now in a surplus. I would be killing myself in a deficit to get stronger and got no where
Just what I needed to hear! I Was just about to start a few weeks of powerlifting today and I am currently in a fat loss diet. Thanks for the tips, I’ll do some hypertrophy phases while working on the big 3 technique and lower the reps a little bit once I maintain🤙🏼
i really wish this stuff would’ve been made clear in the books i’ve been bulking for strength for years and it’s made me have to cut way more than i want to every year 😭 but thank god i found this video thank you goat
FINALLY GOT WHAT I'VE BEEN LOOKING FOR FOR SO LONG!!! WAS TIRED OF ASKING THE SAME QUESTION AGAIN AND AGAIN TO MANY INSTA INFLUENCERS IN THE COMMENT SECTION OF THEIR POSTS :/ THANK YOU MUSCLE DADDY
Top-notch lecture, thank you. 👍 Because english isn't my language and perhaps I'm a ''bit'' slow, I had to slow down the video to 0.75 to not miss any of the knowledge, good stuff. lol :)
@Taylor C Thank you for the insightfull training words, sounds interesting. And thank you for your kind words, yes this region has been a boiling pot because of many regional and international rivalries, but what can you do, we Turks got used to existing in a tought geopolitical region with multi-faceted rivalries, been in this regions for more than 1000 years. We're just getting out of winter as well, had a couple of weeks of snow, which was alright, weather has cleared up now, still waiting on pandemic to subdue and things to get back to normal. Best wishes to you, your loved ones and all the true decent people around the world no matter race, religion or region. Take care.
man, this is the question I've been seeking an answer to! been on a weight loss diet but thought you had to focus on strength training to keep muscle but sounds like hypertrophy is the way to go. that shit was getting hard training strength during weight loss lol and had to throw in extra cardio.
Anyone else make the mistake of trying to weight gain and lose with only strength phases for YEARS 😅😂 Damn I should've done hypertrophy/higher volume sooner 😅
For the normal folks who aren't training for a competition, isn't the diet also driven by existing body fat levels? For instance, if someone is carrying excess body fat and low muscle mass and is training for both strength and size, isn't it best to stay at maintenance or even start with a slight deficit?
Okey great cuz i have been freaking out about my weight, this training block i put on like 7 lbs 😩but i am in my peaking phase (finishing up next week) so i now have a real reason to say “next Monday i start my diet”. LMAO
So you don't have to be in a calorie surplus to gain strength optimally? Strength training is new to me and I can't really find anything on diet for powerlifting
Hi, so since February I’ve regressed so much on all my lifts, stress build up and such, but now everything is cleared, I’ve even taking a week off too clear my head, how should I get back into training? I’ve lost a serious amount of reps on each lift, thanks.
Start with a minimum effective volume for each muscle group, so perhaps 6-8 sets the first week at 50% of your normal working weights to get accustomed to lifting and the loads, and then the next week add a set or 2 and 10% to the load, and continue that way until you're feeling like you're back to normal. This will ensure that you won't burn out straight away.
I second what Rory said, sound advice. 👍 Play it safe and easy in the beginning, if all goes well you'll be back up where you left in less than 8 weeks or so (muscle memory).
@@RDS_Armwrestling thanks man appreciate it! Would it be ok too start back with this today? As I’ve been not training at all, maybe coming in doing 1-2 exercises then leaving due too it.
But Dr. Mike, what about the common understanding that in fat loss diet, to prevent muscle loss, we have to keep intensity high and volume low so as to maintain strength. I am not against your facts Dr. Mike and I highly doubt that i have grasped it wrong but still please clarify if possible. Thanks.
@@Martin.24_ Depends! Watch the video I linked and also Mike's video on rest periods between sets for strength training and then you'll know how to determine the right amount of rest for you. If you don't want to watch the videos and you just want a generic answer: 1-3 minutes would likely be better for those specific movements in that specific rep range for hypertrophy.
Slight calorie surplus and hypertrophy training. Once you get noticeably fluffy(not just blurry abs) maintain a couple of weeks then cut down while still doing hypertrophy training. Repeat Do it for years and you will be big and lean.
@@KeksSektor Thanks man. Im currently cutting (@ 15% body fat, goal is 12%). Should I continue my cut, or attempt to bulk, despite of my limited access to gym equipment due to lockdown? What so you think? For info, my lifts are still at a beginner stage. I bench @ 55kg for example.
@@nikotika6828 As a beginner, you want to spend the vast majority of your time in a surplus. You have 3-5 months of massing ahead of you (a perfect amount of time if I might add) up to 20% bf if you are a true 15%. You can't carve a sculpture out of a pebble! Only worry about cutting once the abs are nowhere to be found imo. That'll give you the best results long term. Remember, though, that without pushing your limits in training, a calorie surplus is a fat-gain plan. Quality training is key.
Yeah for sure. The point of a deload is to reduce systemic fatigue, replenish glycogen stores in the muscle, and to allow tendons time to heal. You'll want to be on at least maintenance calories or slight surplus to allow this to happen faster. Trying to deload on a deficit will perhaps not get the most out of the deload phase. You're only reducing load, not necessarily anything else. 5:04 explains this in a way too.
@@RDS_Armwrestling Yeah thanks I realised it was basically the same as a taper in many ways, lower volume, dissipating fatigue. Just wanted confirmation from the man himself since he didn't specifically mention deloads in the video.
Righ wing conservative fascists are scared of a lot of things. They think everyone is out to get them when they are the ones we have to watch out for since they know nothing about policies and only go by what they feel. They are always the victim while dealing out bigotry galore. It's good you reminded us of that. Unionize and democratize the workforce! Stand up for Palestinians! ACAB!
What about Grizzlymode Bloatmax phase?
N U T R I T I O N
You have to live it
У В А Ж Е Н И Е
What a gimp you are macfarvo
Full
This is my first year watching and implementing Renaissance Periodization style training and diet approaches. Very excited to see how it goes.
How is it going so far?
brother
This is a gift to me from the strength Gods!
Just hours before this came out, I was trying to look for videos (from mainly this channel) on what kinda block I should do on my diet and is hypertrophy best for a cut.
Turns out I was looking for this video but in the past. 🤷♂️
Amazing coincidence!
"1/2%" looks like "1% or 2%" to me, not "0.5%". Glad that Mike said "half-percent" out loud to clear it up.
This also explains so much about why I am so much stronger right now in a surplus. I would be killing myself in a deficit to get stronger and got no where
1:36 I don't know man, peaking training isn't that gay
Just what I needed to hear! I Was just about to start a few weeks of powerlifting today and I am currently in a fat loss diet. Thanks for the tips, I’ll do some hypertrophy phases while working on the big 3 technique and lower the reps a little bit once I maintain🤙🏼
i really wish this stuff would’ve been made clear in the books i’ve been bulking for strength for years and it’s made me have to cut way more than i want to every year 😭 but thank god i found this video thank you goat
FINALLY GOT WHAT I'VE BEEN LOOKING FOR FOR SO LONG!!! WAS TIRED OF ASKING THE SAME QUESTION AGAIN AND AGAIN TO MANY INSTA INFLUENCERS IN THE COMMENT SECTION OF THEIR POSTS :/ THANK YOU MUSCLE DADDY
Top-notch lecture, thank you. 👍
Because english isn't my language and perhaps I'm a ''bit'' slow, I had to slow down the video to 0.75 to not miss any of the knowledge, good stuff. lol :)
@Taylor C Not even related, I'm a Turk, aboriginal people of Eurasia, more in ''History'' group in my channel. ;)
Take care.
@Taylor C Thank you Taylor, I'm alright just not happy with the hypertrophy lol.
How are you doing? Hope you have a wonderfull day/night.
@Taylor C Thank you for the insightfull training words, sounds interesting.
And thank you for your kind words, yes this region has been a boiling pot because of many regional and international rivalries, but what can you do, we Turks got used to existing in a tought geopolitical region with multi-faceted rivalries, been in this regions for more than 1000 years.
We're just getting out of winter as well, had a couple of weeks of snow, which was alright, weather has cleared up now, still waiting on pandemic to subdue and things to get back to normal.
Best wishes to you, your loved ones and all the true decent people around the world no matter race, religion or region. Take care.
man, this is the question I've been seeking an answer to! been on a weight loss diet but thought you had to focus on strength training to keep muscle but sounds like hypertrophy is the way to go. that shit was getting hard training strength during weight loss lol and had to throw in extra cardio.
i LEGIT asked this question in an earlier video of series
Nice man Dr Mike!!👏👌👍💪😎
You have gotten so much bigger (physically) since this channel started.
Could you do an extended lecture style video for this topic?
Where is episode 14?
This was a swift one
My wife tells me that a lot
Anyone else make the mistake of trying to weight gain and lose with only strength phases for YEARS 😅😂
Damn I should've done hypertrophy/higher volume sooner 😅
"Hey are you a strength phase with maintenance calories? Because I'm saving my big and crazy loads for you!"😏
For the normal folks who aren't training for a competition, isn't the diet also driven by existing body fat levels? For instance, if someone is carrying excess body fat and low muscle mass and is training for both strength and size, isn't it best to stay at maintenance or even start with a slight deficit?
I feel bullied!
Ok, I don’t, thanks for the quality information as always 🙌
Thank you hairy muscle daddy.
Diet for strength training from Mike: only train strength if you're at maintenance. Hypertrophy all other times
Was literally asking this question earlier today
Okey great cuz i have been freaking out about my weight, this training block i put on like 7 lbs 😩but i am in my peaking phase (finishing up next week) so i now have a real reason to say “next Monday i start my diet”. LMAO
Yes
What about during the snake diet?
Where's episode 14 for the series??
So you don't have to be in a calorie surplus to gain strength optimally? Strength training is new to me and I can't really find anything on diet for powerlifting
Very interesting
Hi, so since February I’ve regressed so much on all my lifts, stress build up and such, but now everything is cleared, I’ve even taking a week off too clear my head, how should I get back into training? I’ve lost a serious amount of reps on each lift, thanks.
Start with a minimum effective volume for each muscle group, so perhaps 6-8 sets the first week at 50% of your normal working weights to get accustomed to lifting and the loads, and then the next week add a set or 2 and 10% to the load, and continue that way until you're feeling like you're back to normal. This will ensure that you won't burn out straight away.
I second what Rory said, sound advice. 👍
Play it safe and easy in the beginning, if all goes well you'll be back up where you left in less than 8 weeks or so (muscle memory).
@digitalXmage rude
@@RDS_Armwrestling thanks man appreciate it! Would it be ok too start back with this today? As I’ve been not training at all, maybe coming in doing 1-2 exercises then leaving due too it.
@@KenanTurkiye thanks, Appreciate it!!
This is confusing. I usually do sets of 5. Am i in hypertrophy phase or strength phase? They overlap.
But Dr. Mike, what about the common understanding that in fat loss diet, to prevent muscle loss, we have to keep intensity high and volume low so as to maintain strength. I am not against your facts Dr. Mike and I highly doubt that i have grasped it wrong but still please clarify if possible. Thanks.
Is it good to Rest 3-5 minutes between Sets on stuff like DB Flat Bench, DB Incline Bench, Smith Machine Shoulder Press, DB Shoulder for 8-12 Reps???
You might enjoy this video from Mike: ua-cam.com/video/mjdxWPr615w/v-deo.html
@@stevethetree1991 Thanks for that! Also Is it good to??
@@Martin.24_ Depends! Watch the video I linked and also Mike's video on rest periods between sets for strength training and then you'll know how to determine the right amount of rest for you.
If you don't want to watch the videos and you just want a generic answer: 1-3 minutes would likely be better for those specific movements in that specific rep range for hypertrophy.
@@stevethetree1991 Hard Reps?
Pork belly for strength!
Yeetus!
"Hey folks, Mike Isrhlathel here"
What if you just wanna get big and lean?
Slight calorie surplus and hypertrophy training. Once you get noticeably fluffy(not just blurry abs) maintain a couple of weeks then cut down while still doing hypertrophy training. Repeat Do it for years and you will be big and lean.
@@KeksSektor Thanks man. Im currently cutting (@ 15% body fat, goal is 12%). Should I continue my cut, or attempt to bulk, despite of my limited access to gym equipment due to lockdown? What so you think? For info, my lifts are still at a beginner stage. I bench @ 55kg for example.
@@nikotika6828 As a beginner, you want to spend the vast majority of your time in a surplus. You have 3-5 months of massing ahead of you (a perfect amount of time if I might add) up to 20% bf if you are a true 15%.
You can't carve a sculpture out of a pebble! Only worry about cutting once the abs are nowhere to be found imo. That'll give you the best results long term.
Remember, though, that without pushing your limits in training, a calorie surplus is a fat-gain plan. Quality training is key.
This video isnt accurate for bear chronotypes.
How so? Chronotypes affect your daily schedule, and everything he says here is on the scale of weeks and months.
Video about intuitive eating?
So do not not diet during deload if you're a strength athlete either?
Yeah for sure. The point of a deload is to reduce systemic fatigue, replenish glycogen stores in the muscle, and to allow tendons time to heal. You'll want to be on at least maintenance calories or slight surplus to allow this to happen faster. Trying to deload on a deficit will perhaps not get the most out of the deload phase. You're only reducing load, not necessarily anything else. 5:04 explains this in a way too.
@@RDS_Armwrestling Yeah thanks I realised it was basically the same as a taper in many ways, lower volume, dissipating fatigue. Just wanted confirmation from the man himself since he didn't specifically mention deloads in the video.
Oooooohhh
I don't know about this Mike, sounds pretty racist to me.
Screaming diet culture! LOL
Lmaoff
Righ wing conservative fascists are scared of a lot of things. They think everyone is out to get them when they are the ones we have to watch out for since they know nothing about policies and only go by what they feel. They are always the victim while dealing out bigotry galore. It's good you reminded us of that. Unionize and democratize the workforce! Stand up for Palestinians! ACAB!
so do not diet during peaking unless you're Ronnie Coleman