No Stone Unturned EP.11- Building Muscle
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- Опубліковано 9 чер 2024
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• Training for MUSCLE vs...
In the relentless pursuit of strength, muscle mass can serve as the foundation upon which our power is built. Every ounce of muscle fibres cultivated through dedicated training becomes a pillar of our strength.
As the world's strongest man, I've witnessed firsthand the correlation between muscle mass and strength. Each pound of muscle gained is a step closer to surpassing our limits and conquering new frontiers.
Welcome to Episode 11 of "No Stone Unturned," where we delve into the science behind muscle hypertrophy- It's a meticulous dance of progressive overload, nutrition, and recovery, orchestrated to sculpt the ultimate physique to harness brute strength.
At the end of each video, I'm going to provide a score based on three crucial aspects: Personal Enjoyment, The Scientific Evidence, and The Practicality for the Average Athlete. You'll be able to compare it to the other dimensions of this series. And hopefully, at the end, you'll get some practical takeaways to improve your training.
Don't forget to like the video and subscribe to the channel
Lift Heavy Be Kind
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Studies Cited;
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
journals.lww.com/nsca-jscr/Fu...
Effects of range of motion on muscle development during resistance training interventions: A systematic review
journals.sagepub.com/doi/full...
Effect of Range of Motion on Muscle Strength and Thickness
journals.lww.com/nsca-jscr/fu...
00:00 Introduction
02:01 What is STRENGTH & What is MUSCLE?
04:00 Training for SIZE with Dr. Mike
07:31 Mitch's Transformation
09:26 What The Research Says
15:14 My Rating
#LHBK #LiftHeavyBeKind #strongman #powerlifting #fitness #bodybuilding #gym #strength #deadlift #workout #motivation #squats #strengthtraining #training #powerlifting #worldsstrongestman - Спорт
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Restarted lifting @ 69. Now, at 70, I feel great. Had to pack some extra protein in, coupled with stretching and aerobics, but I'm stronger. Listening to you really sets my sails. Thank you.
It's been a whole week and nobody's done the obvious thing here? If this were Mike's channel 😏....
Anyway, g'job bruv. People like you inspire people like us. I'm due for the gym right now.
Coffee first tho. 💪😌☕
WHATTTTT?! BOTH OF THEM?! AT THE SAME TIME?! a girl can dream 🥰😍
Dr Mike is not into girls
The collab we didn’t know we wanted or deserved
Girl dreams of getting both at the same time?
That's what she said.
Now that's a funny comment 😂😂
I really enjoy this "No stone unturned" series. It's a great idea and you convey every subject in an understandable way. Thank you for putting in so much effort these videos!
I can say this. When older age started catching up to me, and I switched from powerlifting to bodybuilding style training, my endurance went way up. I’d argue that what I lost in pure strength, was more than made up for in muscular endurance, which has oddly enough transferred better into everyday life. Very, very rarely do we ever pick up a 1RM in day to day life, but we move and carry lighter stuff all the time.
That makes zero sense, doing heavy lifting often does not mean you are worse at "moving lighter stuff", even if there is a correlation it's the complete opposite, when your body is custom to all the big lifts, you barely feels the lighter.
Powerlifting or strongman training, put more stress on your whole system, especially your CV and your nerves will take longer to recover from a heavy training if they recover at all, but as long as muscle endurance go, you got better training heavy, that's just duh, what's the logic behind doing less but gain more? No, you might feel more but there is no chance of that.
What you said make me believe you been trained in a very bad program, prbly no design just hammer thru things.
@@therocklau No, because super heavy weight takes no endurance at all. You can be a behemoth lard ass, and still be a world class powerlifter, but be absolutely piss poor at strongman.
@@therocklautry this: train for 6 sets of 1-3 for 2 months with your squat. Grow your 1RM.
Then take 75% of your max and try to do 3 sets of 15 with it.
I'll see you when your entire perspective of strength changes.
To be honest, hypertrophy training for me personally seems like the best way of training for the health and longevity. Of coarse if done properly. Full ROM, slow eccentric, decent proximity to failure, pain management.
@@young_herc This. There was squat contest years ago between Fred Hatfield (famous powerlifter), and Tom Platz (the Quadfather himself). Hatfield beat Platz by 100 pounds on the max squat, but when they dropped to 525 for reps, Platz blew Hatfield out of the water by 14 reps. How @therocklau doesn’t understand the difference is mind blowing…..
just 2 massive thumbs having a conversation on muscle
My 2 favorite UA-camrs in one Video. Epic
Mitchell and Dr Mike, great combo.
Hey Mitchell! I don't know if you remember me but I brought you shorts at the 2022 WSM comp in Sacramento! I'm a huge fan and have purchased programs from you and just love the intelligent content you bring to the world. Thank you and I'm happy to see you repeat in 2024!
I bet he remembers! He remembered my name at Rogue 2023 from meeting him the previous year and I was shocked
Love your content and I feel like you’re one of the most reputable sources for information from a strong man I’ve ever seen❤
Love these type of video’s I listen to them while in the car to the gym and it gets me in the right mood
Mike you are truly impressive with how much you love the health and fitness world. You are really elevating the game! Love the site and sourced info as always!
I love this series. It's refreshing that you give as much of a non-biased review as you can. And I always love getting into the nerdy nitty gritty of a good data analysis. Keep up the good work.
These episodes are freaking awesome! Of all the hobbies and lifestyles I've explored, strength training and bodybuilding is by far the most infested with broscience, myths and woo woo. So good to see someone cutting through the bullshit and figuring out what matters.
Love this series, thanks Mitch!
Glad you're enjoying it, brother!
Legendary. Love this whole series and channel!! 👌❤
WSM trophy coming back to Canada 2024!
That's a bog topic for a 17min video, love to have an extended version, thank you for your content
14:25 maybe that partial ROM was in the stretched position. More growth moving from full stretch to full contraction, or doing lengthened partials.
Thank you!
Great video. Valuable information and explained very well
Great explanation for everything..
Great content. Thank you.
Love this
Hyped for this
Good vids brother, keep em coming.
Yeah, this is going to be good
I love your videos! You put a lot of quality effort in you research and its appreciated. I'm working on my Doctorate and have been greatly exposed to research and systematic reviews. Dr Mike is a wealth of knowledge and great resource as well. Thank you and keep doing what you do!
Getting close to wsm. I think Liz is correct and you are a shoe in. I don’t see anyone else winning. Keep healthy, Mitch and avoid injury and you’ve got a lot still to do. I’m happy to have been here since 9k subs and it’s great to watch you grow
I put muscle number 3. Tendon strength number 2. Neurological drive number 1. For strength.
As a guy who has been strong at big and small sizes a leaner smaller guy can push pretty big weights with enough tendon strength and neuro mucular drive. As i get bigger it goes up but its mostly endurance that goes up a lot more than 1rm potential.
This has helped me feel better about my shoulder protocol which is lighter weight, enabling higher range of motion and critically more reps, usually stopping around 25 (the DiCaprio method)
Another good video Mitch.
Glad you enjoyed it! How have you liked the rest of the series?
Muscle growth is 11 out 12 for me at 49 and having a Spinal fusion. My strongman training days are over, I just want to look strong and be functional in daily life. Really wished you could've got Dr. Mike on video hoisting some Atlas stones.
That closing statement really does basically outright contradict ranking muscle growth 7/12. You singularly absolutely have to have a decent amount of muscle to even start down this road. Sure, there are weight classes but even in olympic lifting where so much is about technique, the smaller lifters are still ripped.
Arms have really progressed Big Mitch 💪
I'm a rock climber and I really plateaued with my max pullup at around 145% of body weight. I also was getting a lot of minor tweaks and injuries in my rotator cuff. I've switched and am just finishing up 3-4 months of hypertrophy training, working in the 8-10 rep range. My body really responded well to the change and I've made slow steady progress. My shoulders feel healthier than they have in a long while. I think in a few more weeks I'll be pulling 10 reps of what I previously struggled to pull 5 reps. I'll then gradually shift back down to working 4-5 rep sets and see if my 1 rep max breaks 150%. I'm small, 110lbs, female and 53 years old. Regardless, I'll always keep some of my training hypertrophy based. It just feels good for my body.
You should have Dan John on, for this or something else idk, but he's a pretty legendary strength coach
14:26 Around 25 studies have come out now to support that lifting in a partial range of motion where the targeted muscle is in its most lenghtened position is noticably more benefitial for muslce hypertrophy
Clearly, this is the worlds smartest, strongest man.
I think more muscle means three things: 1) more/bigger reserve muscle fibers for work capacity, 2) reduced risk since if some fibers fail, others are ready in reserve to take the load, and 3) more/bigger foundation fibers for more maximal strength. But, without the strength-specific training to optimize them, they become for show; too much frosting on too little cake. I like show-muscles, but strength first.
I think partial range in the lower body is often associated with the top range. And there are studies that suggest that the lengthened stretched Part is most important. Half squats are typically you do not go down far enough and not you do not stand up each rep
MIIIKE!!
Need an episode with Eric Bugenhagen about optimizing mind set lol
Everyone stay CALM!
MY HAIR IS ON FIRE!MY HAIR IS ON FIRE!MY HAIR IS ON FIRE!😮
Feels like Mitch is world strongest men and the most educated and wisest strongest men too
I would put it at 5. Get body comp out of there. This actually raises the power/strength ceiling and it doesn't even take that much effort. Just do your accessories with full ROM and to failure.
It's the combo of stress(volume) and high tension. then progression. rest, nutrition, check recovery and go again. Thanks mike. Mitch getting mike to not be dirty is very helpful. We don't need mike and will just popping jokes that are too far.
Fantastic content! The size difference between Hooper and other strongmen eg Shaw, Thor, Tom is insane. Mitch is no doubt one of the smallest tiny world strongest men. Gives hope for the couch kings ;)
Great video. As a novice natural bodybuilder turning 40 I'm now stronger than I ever was. I would suggest the average non-competitive person would benefit greatly from hypertrophy training in every metric.
Just sharing something I've learned recently, in case anyone finds it interesting.
The mechancial tension that your muscle fibres experience isn't just related to the weight you lift. Mechanical tension is inversely correlated to the contraction velocity. As the force velocity curve dictates.
So, if you look at the last rep in a set of 5 reps, 10 reps, or 15 reps, they could all have similar levels of mechanical tension. mechanical tension isn't just how much weight, it's how hard the muscles are contracting. Or so I've heard. I can't give detailed scientific explanations, but it makes sense to me.
A common theory these days in hypertrophy training, is that the last 5 reps from failure are what cause muscle growth. Now if you even just look at the very last rep, it's that very slow contraction speed, despite your highest effort, that means there's a high level of mechanical tension.
That's why the phrase, "your muscles don't know how much you're lifting, they only understand tension" has validity imo. I always thought it was a way for people to not apply progressive overload, and just overemphasise mind muscle connection, and to be honest, a lot of people who say this probably do. But it's still valid in relation to the fact that even a light weight taken to failure can cause high levels of mechanical tension. Of course high reps need to be within reason, nobody's getting jacked off 1000 reps per set.
Muscle mass is a must in the strongman sport while measuring body comp or programming for example can be missing and still get you results. Muscle mass is the foundation of strength training while the criteria above it in your ranking are only crucial if you want to be THE best at the sport. So I'd put it higher on the list because of its essential role in strongman (to some extent). Like around 3-4
Will we see an episode on the hyperbaric chamber? I hope its in the last episode, I remember Eddie saying to you he thinks it’s the most powerful
I like to do strength and size. Max pullups then assisted pullups for high reps, for example. Sometimes as a superset.
Some workouts/ movements will be all strength, and other's all size. Squats i like to train heavy because i need to be strong at work and keep my back safe. Chest i focus on hypertrophy because who cares how much you bench when your chest is small? And heavy bench is one of the riskiest lifts, with a lot of tricks people use just to add weight on the bar. I say whatever to that
The summation of taking the opportunity of the off season to train lighter and higher volume is basically what Big Z revealed he did. He never aimed for max weight in training. Just steady all round progress ensuring you turn up for comps in good health. Seemed to work for him.
Nice bideo
Mitch I gotta ask, what size laptop are you using. Everytime I watch the videos in this series and see the laptop I think of Zoolander and hear "is that a laptop for ants?". Great work man I love the content. The combination of your great personality, interesting guests, and scientific rigor is top notch.
Most people arent going to be elite bbers, powerlifters or strongman competitors. Obviously vary your rep ranges but it one works on getting stronger in the 1-5rep range, the muscle will follow. If you feel burnt out on low rep training then change it up for reps in the 6-12 range for awhile, while keeping a couple of reps in the tank. When you're ready for it again, start pushing for strength by starting at 75% of your 5rm and progressively increase the load until close to a PB and then try and beat it. Simple really👍
Im sure if the average gym member work on benching around 3 plates, squatting 4 plates and deadlifting 5 plates, there would be alot more jacked guys in the gym.
11:15 from a bodybuilder perspective this is also interesting: if the strength gains of heavy training are 35.4% and from light weight 28%, and if muscle size increase from both is practically the same, there seem to be no very good arguments for training very heavy for bodybuilding purposes. And that does not support the claim "you are not gonna get strong that way" that Mitchell says here. Now the study also says that it might be that training heavy becomes more relevant once one becomes accustomed to training, which is sth to look into too and would make broscience sense.
Building muscle probably is very individual. Some people can build it and keep it easy others it moves up the priority list.
I'd probably put muscle building in my top 5, but sleep, nutrition are definitely on top. Not sure how to separate programming from muscle building, I feel there's some overlap.
the limit does not exist. THE LIMIT DOES NOT EXIST.
Mitchel the Moose (Patrick) Hooooppeerrrrr!!!
So when it comes to strength I’m curious if there have been any big studies done on how your CNS interacts with muscle contraction to produce more strength, and is there any other way to progressively overload your CNS other than lifting heavy weights and are some lifts more efficient
❤
Mitch, I needed to let you know that you are NOT ALONE with the yogurt in fruit juice. This has been existing for years already, it was very popular in France, the name was Danao by Danone. Check it out! LOL
Hi Mitch, hope you are doing well and are enjoying being a Dad.
I must say you look tired in your eyes, hope you and your fair lady are getting as much sleep as you can.
I honestly dont know how you keep up your schedule whilst having a new born.
Much love to the whole Family. ❤️
Glad mike didn’t get to talk but a minute
💪💪💪
My experience with the muscle,ligaments,connective tissue
When we grow some time create imbalances in muscle growth ligaments and connective tissue, it is cause of injury when we strong by muscle growth but not overall. But your advice on that
I have always been thin and havent been able to gain muscle easily, 160-170lbs at 6ft most of my life. Though by no means do i consider myself "strong" I have functional strength enough to be my manual labor job. I think I could be stronger but I am too willing and able too push myself past healthy tolerance when i do hit the weights, to the point where i will injure myself. I feel like I can do more weight but the lack of stabilizing muscles feels like I am lifting a plate with a chopstick. I have been supplement free so i am wondering if i should consider some keratin or something. any thoughts would be helpful?
What is your opinion on micro-gaons and increments 2 lbs,1 lb .5 lb .25 lb gains on lift ?
I'd rate building muscle pretty high, but only for those of us who started off on the lower/slender side of the weight scale... Like when I was 15 and only weighed 105 and the empty barbell was working weight for me... now at 35 and 240 pounds, I don't really feel like eating any more calories and am just trying to maximize on my strength, I wouldn't mind getting bigger but when eating becomes a job food isn't fun, I'm my size by just eating what I want without any force feeding, so long as I get my recovery and sleep down then I can keep making progress in my training...
But, yeah, if you're super small you're def going to have to gain some size because I do believe that mass moves mass, gotta have weight to leverage against to move weight.
As he said, the larger the muscle volume the higher your potential strength. So it very much depends on your starting size and current goals which you prefer to focus on at any given time. You can also switch every few months as needed. Each time building more size, then expansion of the strength and endurance you can generate from that size.
My two favourite bald men in one video. Never thought this would happen
I don’t know what he will be looking at in the final episode, but I have a good idea where it will rank
3:09 - You know I've spent some time in Dr Mike's side of UA-cam, when I'm struggling not to make dirty jokes here.
My comment is about the hot cold therapy, I was a negative opinion on that video. I was thinking about it, and I was wondering if you, or anyone who goes into the cold water, would you have gotten a better response from your body, perhaps because of a fight or flight response activating in the water, compared to standing in cold air?
Is this a reupload? i could swear ive seen this like a week ago
Ya just the interview
LHBK
I think where building muscle is prioritized on the list has largely to do with individual goals. For instance, I’m 6’5”. When I was 20 I could do 136 sit-ups in two minutes, 45 pull-ups, and run 3 miles in 17:35. I also weighed about 150lbs. Now creeping up on 50 y/o and I’m around 245lbs and I just want to build and retain enough muscle to feel good as I age because I know the opportunity to continue building muscle is slipping away. Obviously building muscle would be higher on my list. 🤷♂️
MOOSE
So, going by the talk with Mike I come to this conclusion: If you only have dumbbells up to 24 pounds each, you can still get the same hypertrophy (i.e. get just as big) as long as you do enough reps (and likely very slow to extremely slow eccentric movements) with them as you can get pushing as much weight as you can in e.g. the 6-8 reps range. At least theoretically the weight itself should not be a factor at all... this should/could be true as long either mechanical tension or metabolic stress are equally as good of a driver for hypertrophy. What stands against that are bodyweight only athletes which typically don't get as big as (natural) bodybuilder - which could point toward mechanical tension (and muscle damage) being the main driver for hypertrophy while (even ejecting metabolites) metabolic stress might have its limits when it comes to how much a muscle can grow from that (mostly) alone.
EDIT: But, the meta analysis you discuss shows that weight does not matter (noticeably) when it comes to hypertrophy alone. It sure has an effect on strength but not on how big you can get, as long as you keep increasing the intensity (slower eccentric movements and more reps) with the lower weights you have.
EDIT 2: I put Building Muscle definitely much higher up than on #7 for a simple reason - while everything else above it may be things that allow building increasing strength, without building muscles (and by that I don't only mean growing the muscle but also doing the exercises with increasing load) you won't gain strength in the first place. Therefore it might even rank at #1 from an unbiased point of view.
man mikes got them short arms
How do I leave the moose dropping though?
in most humans, leg muscles are typically slower twitch fiber because humans historically stand for long periods. 13:30 you could've just asked Mike why most studies use lower body exercises. It's because slower twitch fibers are typically harder to hypertrophy, so it's easier to test for significant differences between the experiment(s) and the control.
Are you sure about that?
As a skinny guy it's always been difficult to build size, even eating like a horse. I have very strong cardio and if I'm not lifting weights I loose size very quickly. Doing higher rep ranges works much better for my muscle growth because of my cardio. Power lifting gets me more strength but not size
Mitchell is a beast, but i could hear Mike's voice during his cable fly screaming SLOW, SLOW
Oh boy wait for the lengthened partial nerds to get a hold of this one
I just find lengthened partials kind of impractical. Sometimes they're cool at the end of the set if you can.
@BrofUJu really convenient for things like calf raises. But almost exclusively a body-building technique ad they don't transfer well to sport
@@beau7867 oh, I follow a body building program for the most part, ha. Yeah, something like calf raises is a good call. But I'm not gonna be doing things like presses and rows with partial ROM when I'm trying to really push or pull the thing and generate enough force
@@BrofUJu I actually find adding a controlled body english to specifically barbell rows feels great and gives the same effect as lengthened partials due to the momentum deloading the top portion of the movement.
@@beau7867 yup! Controlled eccentrics is something Dr. Mike preaches, and you might even get more muscle growth going slow on the way down. Enjoy the gains!
Gronk!
Oh boy, my two favorite awkward muscle nerds in one video.
Can't find the link to the full video Moose
Sorry mate, it should be in the description now!
Let's see a collab with John Haack!
A bit surpried you didnt mention the new studies on lengthend partials when you were talking about difference in ROM.
Hey Mitch, I’d like to know how many sets and reps u do on the leg press? And what would be a good rep range for 755.
🏋♀
How much muscle should I expect to gain if I too shave my head?
When You will start first cycle You won't need to shave anymore - You will lose every single hair "naturally".
Maybe I just didn't notice before, but Holy crap that red barbell being at an angle drove me nuts this video. 😂😂😂😂
Honestly, I'm surprised it's 7/12, in terms of athletic performance, you've shown you don't need to be the biggest. There's something to be said about just finding another gear and crab walking if needed in competition. As for the average person, if you're not competing, just having lower body fat means far more than any muscle.
One thing I’ve wondered is why hardgainers have more success with lower reps (e.g 5x5) than the stereotypical hypertrophy range (e.g. 3x10-12). Any ideas Mitch?
All the research papers say that 10-12 reps works best for hypertrophy, yet there are countless stories of people who got nowhere with this approach for years, then they switched to low reps (3-6), and started gaining muscle. Does training specifically for strength induce more growth in ectomorphs? Is it just that more intensity is required? Different makeup of muscle fibers? I’ve never understood why this is the case.
I wouldn't say research says 10-12 reps is best. More and more research is showing that anywhere from 5 (or less) to 50 will do it.
Have you investigated Mike Mentzers High intensity training, One set to Failure Mitch?
Need more mike and Mitch
👑🦀🍁