Came to write the same comment. Probably best working out video out there. Perfect for those who want to start working out but are scared and overwhelmed on how to do it and also perfect for those who’ve been doing it for a while and question how to move on or “what I’ve been doing wrong” or “what’s the magic ingredient that I’ve been missing”. As Dr Mike says - most of it is just getting the basics right, no smoke and mirrors. Excellent video!
Today is day one for me hitting weights with intentionality. After six years beating my body up in HIIT workouts 3-5 times a week, I've put my heart in a healthier position than it's ever been, but I'm looking to build muscle at almost 45 years old. I am so grateful for these videos, and I plan to get signed up for the app in the near future, but this video is just the right message for today of all days.
I just wanted to say thx. I am 56 yrs old, still trying to lift heavy. My body has been breaking down. I started lifting light with heavy reps and sets. My shoulders are on fire and I'm sweating my ass off again. I love that feeling from a hard workout...this training style is something I'm going to teach my 16yr old son...thanks again
Hi, can you tell me how exactly are you training? I am the same age and have always trained for strength but I feel that I need to change. I would like to organize my training 2 or 3x week, do you train full-body or what? Thanks.
Great video with great message. I’ll add my .02 as well: really important to have FUN lifting. Enjoy the workouts, spice them up every now and then, consistency and longevity at this game is also key to long term results.
This is a real good note for most people - Unless you are trying to be an elite athlete or training for something specific, do stuff you like doing , stop doing stuff you don't like doing. (This doesn't mean don't train hard) ... In my experience people will keep their training frequency high if they like doing it .... Have some fun
@@Giantandre70Agree. I HATE jogging…with a passion. But I used to do it all the time. I wasn’t training to be a runner or any kind of athlete at all. Now I get my cardio in by doing some kettlebell circuits. It’s so much more fun than running!
I like to find a single exercise I don't like due to its challenge, every once in awhile, and include that for a short time to see if I can improve. I kinda like the mental suck it can bring. And after a few months or less, stow it and resume my thing. Its sort of the reverse and its not something I'd do all the time. But on occassion its nice to push a boundary or comfort zone.
I have such a hard time motivating myself to work out, but then I see videos like this that let me know basics are fine without all of the constant crazy garbage people seem to "invent" out of nowhere. Great watch!
So very helpful! As someone who might fall into the “intermediate beginner” bracket right now, and the amount of needlessly complex, micro-focused information out there is still so distracting. I’m chugging along in training just fine, but this is a great reminder of how simple the whole thing is. Thank you very much for providing this little chunk of practical information!
Probably because of the "the rest comes down to your genetics" part. People dont want to face the fact that average genetics are far worse than what we think, because all the people we see who get put on a pedistal for their physiques are above average (yes inclusing the "lean natty" type physiques) People do stick with the basics and do it consistently, but when we dont turn into anything we scramble wildly to find whats "wrong" with our program to find something that will yurn us into something we want to look like. The main problem is just that everyone wants to look like something they cant be (without gear at least)
Heard about the basics more times than I can count. This has been one of the clearest most complete video so far not mentioning in such a short presentation time.
Gold video when you have been started for a few month and can sometimes feel a little unsure even with visible gains ! Just to know you are on the right track for now !
Other trainers: not doing this specific exercise at this exact time every single day is costing you gains! Dr Mike: sweating over the details probably won't help you that much unless you're competing And that's why we love your videos.
I think this is my hardest issue as a beginner in this. I'm 46, I've been doing serious weight stuff now for about 8-10 weeks. I've done lots of other stuff over the years. But always with like resistance bands and such as I was more a runner. But now that i"m doing a Jeff Nippard program and watching Dr Mike and Jeff a lot, I feel like I'm not seeing the results I could be seeing because I can't get a handle on the effort. Or RPE, which is a new thing for me. None of the programs ever really tell you how to find that RPE. But I think this is the first video I've seen that kind of explains that. If my workout isn't slowing down on those final reps then I need to up the weight or pauses maybe. Seriously. Thanks Dr. Mike. You're a huge help on this new journey of mine.
Try an AMRAP sometime (probably on a machine that you can get good, consistent form on). To me "as many reps as possible" means concentric failure. You keep doing good reps until the bar slows down and eventually the bar stops (no additional willpower will make it budge). That's 0 RIR + a part of a rep to get you to concentric failure. 0 RIR = 10 RPE, 1 RIR = 9 RPE, etc. Stick to 3 RIR or less for compounds and you can typically push your isolations even harder. If you've been working out at a certain level, doing an AMRAP occasionally will immediately tell you if you're sandbagging your workouts. 💪
You won't find it, because you must rate the rpe. It's subjective. Bar slowing down means increased effort though. As soon as you notice decrease in reps you are probably doing a 6 or 7. Depends on exercise also.
@@nmnate Well put. As long as you occasionally do push yourself to true failure to calibrate, your estimates of RPE/RIR will be close enough, especially as a beginner. Its actually not that hard to hit failure, its just most people in the gym don't push themselves hard enough to get remotely close so just being someone who does try hard will get you farther than most (relative to your genetics).
8 weeks makes you an extreme beginner. I would focus more on technique and mind muscle connection and once you're confident you have a good base on that exercise, then look at pushing failure. Two examples, ez bar bicep curl has a relatively easy technique and mind muscle connection, you can quickly get the basics right and then start to master your RPE and RIR for that exercise. Compared to something like deadlift or squat where there's a higher learning curve. Unless you're very good or have help in gym with those exercises you probably should still be focusing on technique. Also as a beginner your muscles are much more sensitive to stimulus, with good technique and diet you can make gains with less effort compared to intermediates, especially if you're a man.
I only recently found this channel but I am so glad I did. I have watches sooo many videos and learned so much and have transformed a lot of my thinking on training
I am so grateful for this. I love RP content so much, but I have been struggling sometimes to sift through what of it is intended for competitive lifters and what would best help me, a busy working mom with not much time, some dumbbells, and angry ankle joints and foot ligaments. So, anyway, I really appreciate this video today.
Recovery and tweaking meals. That’s my place to work on. For my cycling the addition off a recovery week made my now 2.5 mph faster for my 15 mile ride. From 13.5 mph avg to 16. Even my flat land sprints bumped to repeatable 35 mph sprint for 2 min. My upper body is beginning to show some gains in size and strength. Thanks doc.
Thanks Dr Mike! This is the video I needed. I was going way down the rabbit hole with information overload. Keep it Simple! You are hilarious by the way 🙏
Wow. This is like all the knowledge of how to build muscle summarized perfectly. For me, upping the intensity during workouts have been a game changer 🙂
Yeah this is a profound and simple piece that really just shows this shit doesn’t need to be complicated for the cats majority of this. If you do all this stuff, train hard and don’t injure yourself then you can go so far with literally this level of broad information for your plan.
Crazy how it only takes a 6 minute video to summarize all of the basics to grow muscle. It’s very simple. I think people lack the discipline, and they just want a quick route that doesn’t exist. One day after 2 years of consistent lifting, eating, and resting, I looked in the mirror at my quads and was actually impressed for once… but 2 years in and I’m not even close to where I want to be!
Started working out with all my friends a few years ago. One of them was one of the good genetics ungabunga lift kinda guy who always expected we did 15 - 20 sets per muscle group and every other week had some kind of new complicated exercise that he heard about and just had to try it. Dr Mike and a few other fitness channels helped me finally start enjoying gym again since im not spending 3 hours at the gym while also making more gains then anyone else!
wait, wait, wait....youre telling me if i do reverse supinated arnold press barbell push curls on odd days while fasted at 3:43 in the afternoon its not going to get me the most gains?!?! but my muscles are soooooo confused, is gotta help!!!
Tribal Power - this is what RP and Dr. Mike are creating. A sub-culture within a sub-culture. He's giving us a path to sovereignty over ourselves. Namaste x
What's crazy about bodybuilding is you never stop learning no matter how advanced you are in training and diet. The human body evolved into the most complex creation in history. It's a never ending learning process.
Yo Dr. Mike , can you please make a Specialization video on the chest as a whole? I know you have one for Upper Chest specifically, but I would like to see one for the complete chest. Although most people lack upper chest , I just need a bigger chest in general. And it’s super helpful when you include those sample plans. Thanks! ( btw you should really do it bc i bought the RP training app so im helping you get your lambo 🏎️;) )
I've always struggled to be in a calorie surplus but I'm finally consistently eating four large meals a day plus training really hard and holy shit it's working. Back at 222lbs at 6'3".
Bro I do this joel seedman program each session takes 6 hours cause of all the setup and accessories. 1 arm hanging db lateral shoulder raise with 90/90 band hip flexion isometric KB balance on skull eyes closed barefoot breath hold with partner perturbation.
I made good gains on the basics. Eventually I branched out into more interesting stuff, using all of the motor coordination and muscle to do good stuff.
Switched to the mike mentzer way of training which really works. Downside is you need a gym partner to push you through those super heavy sets or at least I do
Hey Dr. Mike, do you think you could do a video on how to best balance hypertrophy training and cardio training for optimal health/longevity? I've seen a lot of med Twitter debating this topic, and the consensus seems to be cardiovascular fitness is a much better predictor of general health and longevity than musculature. Just curious how would you balance say running 4-5x a week with a full week of listing so that you don't compromise too much on recovery?
Dr. Mike legit makes fitness 100x easier and more enjoyable. Dude somehow boosted my already burning passion for it and I love him for it.
he sounds like a bro, hits like a bro. He different though
Same❤
You mean if i dont do reverse band upright overhead calf raise on bosuball then i will still get my gains?!!!!😮
Hypothetically
whaaaaaaat?!!! There are exercises WITHOUT a bosunall? This must be trickery!!
I actually imagined this exercise and i can't process anything anymore
Only if it's 90 degrees isometric underwater bench press
No
This is one of the best videos ever. No "must have meals" BS, just giving the basics and letting people use their brains and adapt it to their lives.
Came to write the same comment. Probably best working out video out there. Perfect for those who want to start working out but are scared and overwhelmed on how to do it and also perfect for those who’ve been doing it for a while and question how to move on or “what I’ve been doing wrong” or “what’s the magic ingredient that I’ve been missing”. As Dr Mike says - most of it is just getting the basics right, no smoke and mirrors. Excellent video!
I’m proud to have given this comment thumbs up number 69
As my coach always said: "the foundation of perfection, lies in the perfection of the foundation"
That’s weird, my coach always said “this is how you should NOT touch people”…
Dr. Mike said his coach touched him in his foundation. What ever that means😂. Love you Dr. Mike. (No homo)
@@soonerborn7603 My coach told me not to tell anyone about what we did.
@@soonerborn7603 lol
I love that
As a physical therapist oh my god thank you for posting this. Almost no one needs to do 90% of the crap on the internet. Excellent content.
Today is day one for me hitting weights with intentionality. After six years beating my body up in HIIT workouts 3-5 times a week, I've put my heart in a healthier position than it's ever been, but I'm looking to build muscle at almost 45 years old. I am so grateful for these videos, and I plan to get signed up for the app in the near future, but this video is just the right message for today of all days.
Good luck on your journey enjoy lifting
You set yourself up for success by following channels like this!
Wish you the best of luck in your lifting endeavors and life.
I wish I knew of Dr mike when I started, good luck!
Do the right things, and do things right, with consistency.
I love the no BS presentation approach, super easy to intake and retain the information given
I just wanted to say thx. I am 56 yrs old, still trying to lift heavy. My body has been breaking down. I started lifting light with heavy reps and sets. My shoulders are on fire and I'm sweating my ass off again. I love that feeling from a hard workout...this training style is something I'm going to teach my 16yr old son...thanks again
Hi, can you tell me how exactly are you training? I am the same age and have always trained for strength but I feel that I need to change. I would like to organize my training 2 or 3x week, do you train full-body or what? Thanks.
I simply design my entire workout split based around exercises I have seen influencers do on Instagram.
This is actually the only correct way to train IMO; anything else is a waste of time.
Front squats on med balls for days.
This is the way
You're so behind the curve. It's only TikTok for me
@@arihaviv8510 I never got TikTok, too many short form videos of attractive men. I’m sure Dr. Mike would agree with me!
😮 same as me..I'm usually seen bicep curling on a pogo stick.
Great video with great message. I’ll add my .02 as well: really important to have FUN lifting. Enjoy the workouts, spice them up every now and then, consistency and longevity at this game is also key to long term results.
This is a real good note for most people - Unless you are trying to be an elite athlete or training for something specific, do stuff you like doing , stop doing stuff you don't like doing. (This doesn't mean don't train hard) ... In my experience people will keep their training frequency high if they like doing it .... Have some fun
@@Giantandre70Agree. I HATE jogging…with a passion. But I used to do it all the time. I wasn’t training to be a runner or any kind of athlete at all. Now I get my cardio in by doing some kettlebell circuits. It’s so much more fun than running!
I like to find a single exercise I don't like due to its challenge, every once in awhile, and include that for a short time to see if I can improve. I kinda like the mental suck it can bring. And after a few months or less, stow it and resume my thing.
Its sort of the reverse and its not something I'd do all the time. But on occassion its nice to push a boundary or comfort zone.
Bro this channel has really been blowing up. Good to see
Thanks!
I’ll do my best, Dr Mike. Thank you for standing up for the little man. 🇸🇪
Grind zone. That's a helpful phrase. It's better for beginners than saying a certain amount of reps in reserve.
So simple, yet so effective. I cannot say how many times I have forgotten about this. Great video
I have such a hard time motivating myself to work out, but then I see videos like this that let me know basics are fine without all of the constant crazy garbage people seem to "invent" out of nowhere. Great watch!
So very helpful! As someone who might fall into the “intermediate beginner” bracket right now, and the amount of needlessly complex, micro-focused information out there is still so distracting. I’m chugging along in training just fine, but this is a great reminder of how simple the whole thing is. Thank you very much for providing this little chunk of practical information!
Problem is that people would rather search ceaselessly for ultimate perfect program than consistently execute a good basic one.
Probably because of the "the rest comes down to your genetics" part. People dont want to face the fact that average genetics are far worse than what we think, because all the people we see who get put on a pedistal for their physiques are above average (yes inclusing the "lean natty" type physiques)
People do stick with the basics and do it consistently, but when we dont turn into anything we scramble wildly to find whats "wrong" with our program to find something that will yurn us into something we want to look like. The main problem is just that everyone wants to look like something they cant be (without gear at least)
Heard about the basics more times than I can count. This has been one of the clearest most complete video so far not mentioning in such a short presentation time.
This is your most important video. Thanks Dr Mike.
Gold video when you have been started for a few month and can sometimes feel a little unsure even with visible gains ! Just to know you are on the right track for now !
Other trainers: not doing this specific exercise at this exact time every single day is costing you gains!
Dr Mike: sweating over the details probably won't help you that much unless you're competing
And that's why we love your videos.
Dr. Mike actually just said the word HEALTH. Amaaaaaaazing
I find it very sobering and healthy to every once in a while "reset" my mind regarding fitness with a video like this.
As a marathon runner trying to build bigger legs, this hurt my soul
Thanks Dr Mike for reminding us all that the basics always work
Absolutely 100% superb video. Brilliant advice and cuts right through the drama, bs and smoke ‘n mirrors of so many ‘influencers’. Pure class, Dr M.
This is one of your best videos. I am sharing this. It may seem simple, but there is a lot of science behind why all of this is so important!
I think this is my hardest issue as a beginner in this. I'm 46, I've been doing serious weight stuff now for about 8-10 weeks. I've done lots of other stuff over the years. But always with like resistance bands and such as I was more a runner. But now that i"m doing a Jeff Nippard program and watching Dr Mike and Jeff a lot, I feel like I'm not seeing the results I could be seeing because I can't get a handle on the effort. Or RPE, which is a new thing for me. None of the programs ever really tell you how to find that RPE. But I think this is the first video I've seen that kind of explains that. If my workout isn't slowing down on those final reps then I need to up the weight or pauses maybe. Seriously. Thanks Dr. Mike. You're a huge help on this new journey of mine.
Try an AMRAP sometime (probably on a machine that you can get good, consistent form on). To me "as many reps as possible" means concentric failure. You keep doing good reps until the bar slows down and eventually the bar stops (no additional willpower will make it budge). That's 0 RIR + a part of a rep to get you to concentric failure. 0 RIR = 10 RPE, 1 RIR = 9 RPE, etc. Stick to 3 RIR or less for compounds and you can typically push your isolations even harder.
If you've been working out at a certain level, doing an AMRAP occasionally will immediately tell you if you're sandbagging your workouts. 💪
You won't find it, because you must rate the rpe. It's subjective.
Bar slowing down means increased effort though. As soon as you notice decrease in reps you are probably doing a 6 or 7. Depends on exercise also.
Actually Jeff has 2 excellent videos on RPE
@@nmnate Well put. As long as you occasionally do push yourself to true failure to calibrate, your estimates of RPE/RIR will be close enough, especially as a beginner. Its actually not that hard to hit failure, its just most people in the gym don't push themselves hard enough to get remotely close so just being someone who does try hard will get you farther than most (relative to your genetics).
8 weeks makes you an extreme beginner. I would focus more on technique and mind muscle connection and once you're confident you have a good base on that exercise, then look at pushing failure.
Two examples, ez bar bicep curl has a relatively easy technique and mind muscle connection, you can quickly get the basics right and then start to master your RPE and RIR for that exercise.
Compared to something like deadlift or squat where there's a higher learning curve. Unless you're very good or have help in gym with those exercises you probably should still be focusing on technique.
Also as a beginner your muscles are much more sensitive to stimulus, with good technique and diet you can make gains with less effort compared to intermediates, especially if you're a man.
I wish I could have watched that video 40 years ago when I started training. The shit I had to go through to figure out those 6 minutes!
I only recently found this channel but I am so glad I did. I have watches sooo many videos and learned so much and have transformed a lot of my thinking on training
Crazy how your videos is free
Thank you thank you thank you. You have made weeks of watching different UA-cam vids so clear now .👍
Keep the great vids coming buddy thank you
Mike, thanks for this. It reinforced what I think I knew... but coming from you that's a lot!
That is literally the most condensed and useful knowledge you can get from a 6 minute video.
Very straightforward and salient. Thanks, Dr. Mike your content is great, and lol like your humor.
Dr Mike, absolute legend!
I am so grateful for this. I love RP content so much, but I have been struggling sometimes to sift through what of it is intended for competitive lifters and what would best help me, a busy working mom with not much time, some dumbbells, and angry ankle joints and foot ligaments. So, anyway, I really appreciate this video today.
Recovery and tweaking meals. That’s my place to work on. For my cycling the addition off a recovery week made my now 2.5 mph faster for my 15 mile ride. From 13.5 mph avg to 16. Even my flat land sprints bumped to repeatable 35 mph sprint for 2 min.
My upper body is beginning to show some gains in size and strength.
Thanks doc.
I needed this with all the information I take in from various UA-cam channels, thank you sir
Brilliant! The basics, consultancy, and enjoying it. I'm enjoying seeing improvements in myself and it really spurs you on.
So I am doing all the right things! This made me feel a whole lot better!
Excellent video. So dense with incredibly useful information. Keeping it simple should be a philosophy at this point.
So glad I discovered this channel around three months back now, love the videos Dr Mike!
Amazing video! I'm a beginner and this just answered all my questions at once. Bosh!
Thanks Dr Mike! This is the video I needed.
I was going way down the rabbit hole with information overload. Keep it Simple!
You are hilarious by the way 🙏
Top Notch content. Love it where you talk about the grinding rep which should really signal the end of the set.
I love you and your channel Dr. Mike! ❤ totally inspiring! 💪 💪 💪
I love your main point! Thank you for reminding us to keep it simple 🎉
Getting into that grind zone. Yes please! 💪
Wow. This is like all the knowledge of how to build muscle summarized perfectly. For me, upping the intensity during workouts have been a game changer 🙂
Awesome video as always 👍 I agree, basics done consistently, will always be the bread and butter of any fitness and even nutrition space.
Thank for all your very informative posts. You really are helping a lot of people. Good luck to you sir.
It will be great if you keep updating links on descriptions to this series of basics. Very valuable info
Yeah this is a profound and simple piece that really just shows this shit doesn’t need to be complicated for the cats majority of this. If you do all this stuff, train hard and don’t injure yourself then you can go so far with literally this level of broad information for your plan.
Thanks RP
Thanks for doing what you do! I am trying to restart my fitness journey, and finding you and your videos has been a god send!
He’s one of the best! I’d also recommend Sean Nalewanyj and Jonni Shreve. They all preach doing the basics with good form.
🎉finally the channel gets interesting 🎉 love u bro 😎
Superb advise!
I tried complicating leg extensions by violently punching myself in the balls between sets . It didn’t help much honestly
Hello from West Michigan.
According to Ronnie Coleman (on the Joe Rogan podcast), the basics are the following: a little bit of test, dbol
😂😂😂
Crazy how it only takes a 6 minute video to summarize all of the basics to grow muscle. It’s very simple. I think people lack the discipline, and they just want a quick route that doesn’t exist. One day after 2 years of consistent lifting, eating, and resting, I looked in the mirror at my quads and was actually impressed for once… but 2 years in and I’m not even close to where I want to be!
this is a great summary, you can make years of gains about this principles🥰💯💪
Amazing video tanks dr. Mike
I love when he makes his pervy jokes. I love you dad 😂
Dr Mike saying 3mininum sets per session puts my mind at ease on this full body program I’m trying out
I agree... after a couple years of working out I came to the conclusion that as long as you keep it in the ballpark of the basics, you'll be ok
What is basic to you?
@@divyansh6574 there's a whole video about it right above the comment section where you're posting.
@@NotMuchThanks The kas pulldown in the thumbnail? Is that basic?
@@divyansh6574 dude, do you roam comment sections of fitness videos just testing random people on their knowledge? Do you have a job?
@@NotMuchThanks Yes sometimes i do roam. No i don't have a job. That's the best you got?
Train harder , Eat Clean , Never Give Up ..
Hey Dr. Mike, would you consider making a video about different types of shoulder injuries and recovery techniques?
Sick video. Great advice and vibe :)
Thanks good sir!
The basics is the foundation!
Good one Hairy Mike
Thanks for this great info mate
Dr. Mike blinks with intesity
Started working out with all my friends a few years ago. One of them was one of the good genetics ungabunga lift kinda guy who always expected we did 15 - 20 sets per muscle group and every other week had some kind of new complicated exercise that he heard about and just had to try it. Dr Mike and a few other fitness channels helped me finally start enjoying gym again since im not spending 3 hours at the gym while also making more gains then anyone else!
"Try not to be in a divorce 24/7" easier said than done. Could you please make a video on this subject?
Dr. Mike. could you do a video about training with disabilities and it effects gains
wait, wait, wait....youre telling me if i do reverse supinated arnold press barbell push curls on odd days while fasted at 3:43 in the afternoon its not going to get me the most gains?!?! but my muscles are soooooo confused, is gotta help!!!
Tribal Power - this is what RP and Dr. Mike are creating. A sub-culture within a sub-culture. He's giving us a path to sovereignty over ourselves. Namaste x
What's crazy about bodybuilding is you never stop learning no matter how advanced you are in training and diet. The human body evolved into the most complex creation in history. It's a never ending learning process.
Yo Dr. Mike , can you please make a Specialization video on the chest as a whole? I know you have one for Upper Chest specifically, but I would like to see one for the complete chest. Although most people lack upper chest , I just need a bigger chest in general. And it’s super helpful when you include those sample plans. Thanks! ( btw you should really do it bc i bought the RP training app so im helping you get your lambo 🏎️;) )
I've always struggled to be in a calorie surplus but I'm finally consistently eating four large meals a day plus training really hard and holy shit it's working. Back at 222lbs at 6'3".
7-9 hours of sleep and feel rested. How great would that be?
Handlebar cookie duster is a must.
Please grow that handle bar mustache. Need to see upper lip keratin hypertrophy.
Aye Dr Mike im walking into one of your classes one day
Thanks for posting another video shrimp daddy
DR MIKE! PLEASE DO A REVIEW ON THE Rip Stick!!!
Vince Lombardi often said, “Be brilliant on the basics.”
Mike is salty that he loses all debates he has with Kas 😂😭👍
Bro I do this joel seedman program each session takes 6 hours cause of all the setup and accessories. 1 arm hanging db lateral shoulder raise with 90/90 band hip flexion isometric KB balance on skull eyes closed barefoot breath hold with partner perturbation.
I made good gains on the basics. Eventually I branched out into more interesting stuff, using all of the motor coordination and muscle to do good stuff.
Good to hear from you Mike, taking some of the false complexity out of the equation. Less shit to worry about.
Switched to the mike mentzer way of training which really works. Downside is you need a gym partner to push you through those super heavy sets or at least I do
Hey Dr. Mike, do you think you could do a video on how to best balance hypertrophy training and cardio training for optimal health/longevity? I've seen a lot of med Twitter debating this topic, and the consensus seems to be cardiovascular fitness is a much better predictor of general health and longevity than musculature.
Just curious how would you balance say running 4-5x a week with a full week of listing so that you don't compromise too much on recovery?
"Just basic stuff." Ronnie Coleman