Pushing Your Limits in The Gym!
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- Опубліковано 7 кві 2024
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dr mike i would love to hear more about increasing my load
I read somewhere that a mix of lecithin, zinc, l-arginine and pygeum increases your loads, but I fail to see how these can boost strength from a purely pharmacological perspective. Perhaps Dr. Mike can weigh in.
Pause
😏
That's what she said😊
@@diagorasofmelos4345I experimented with 50-100 mg zinc daily for 2 months mixed with some calcium, folic acid and fish oil and decent water intake. Zinc definitely helps unless you genetically just can't increase your load out. Haven't tried arginine, lecithin, maca and some other roots but gonna hop on zinc and some other vitamins again. I use them every two-three month gap. I got it from holy grail of something something thread on Reddit.
I can't believe people with 5+reps in reserve exist
Just look at most people on the legpress Or the abductor adductor machine.
There's loads of them but I can't relate to them.
This is everyone that trains at that franchise that let's men go in both bathrooms.
In my gym maybe about 20% of the people I see that I can tell are actually going hard.
TBH I kinda feel weird making all the grunting sounds, my face contorting in pain, breathing like I'm trying to steal all the oxygen in the gym, those last couple of reps in isolation workouts where form goes out the window as you try to milk out that last bit of gains with half-reps and shit. I feel out of place lol.
The best comment !! I love training as heavy as possible for 3-5 reps....its easier 😂😂😂 and i find my body responds good enough for my needs
The key is WANTING to do more reps. You should be trying to stretch each set out for as long as possible. If you've programmed for 12 reps, and you hit 12 reps but can do more, DO MORE. You should be knackered after every set. That way 3 sets is enough.
This is key, especially for experienced lifters when progressive overload is much slower and you just have off days.
My program consistently has me doing a certain weight at a certain RPE, and if I hit the reps but have more than expected in the tank, I keep mf pushing
Exactlyyyyy. This is precisely why the training programmes with "3 sets of 12 reps each" Are absolutely bullshit because what if those 12 reps are baby weights for the person? They won't grow they won't change and then they'll quit out of being discouraged
Agreed! I'm a beginner (7 months) but I've always organized my (3-4 sets) to always leave me absolutely devastated. Not to failure, but damn close. Mega pumps !
Once it's getting easy I just add a small increment in weight ✊
@@TuckyTuck I've had a good couple of training blocks lately and am now at the point where I'm trying to make every rep count, except on my warm-up set. I achieve this by starting (after warm-up set) at a weight that I would normally fail at about 5-7 reps, when I fail, I instantly drop about 10-15% weight and rep till failure. As soon as I fail again, repeat the process again. I normally get about 15-22 total reps in a drop set.
This will require more carbs and protein than a standard 3 sets of 8-12 reps.
Personally I would ease into it and gradually add drop sets to avoid over doing it. I got all my injuries from big jumps in weight, and volume.
@@ReizokoRyu You're on the right track with gradually increasing. Most people make the mistake of pushing too hard early on and not being able to face another workout, or just not showing up.
For a beginner, the best advice I can give is to stay consistent and gradually increase volume and tension. Newbie gains are great and easy to maintain. If you decide to advance further I'd recommend checking out my response to tucky tuck.
Hope this helps. All the best.
This was my biggest problem when I started out 3 years ago. For 6 months, I remained at a constant 95 lb bench for 12 reps, never increasing weight or reps. I always thought to myself how it’d be cool to bench 135 soon, but “wow this 95 lb feels heavy”. Lo and behold, my brother accidentally adds an extra 10 lbs to the bench and I couldn’t feel a difference. Wasted 6 months of training, or 180 hours.
Don’t stay at a weight because it “feels heavy” (it obviously will be.), stay at that weight because you can’t do anymore, and going to failure is the best way to see that. I really wish I could tell myself this my first year of lifting, because I just didn’t try and was jealous of other people’s results.
Taking your advice brother, my reps of reverse flys are stagnant, I’ll try harder next time!
@@yipperdeyip Well yeah, but I was a beginner and was too stupid to realize I wasn’t actually trying.
It is really weird, for me at least, the weight never starts feeling "light" it just moves easier.
@@milkyy4168So you always stopped at 12, never thought to try if you could rep 13 or 14?
I’m fucking confused because when I work out when I put more weight on I can’t do the same amount of reps. Also I don’t do more than 10 reps per set because you don’t need more than ten. Fuck doing more reps just up the weight and try to hit your regular amount of reps. For example when I went from benching 70kgs to 80kgs I couldn’t do 10 reps but then 80kgs got easier and easier and all of a sudden 10 reps was easy. Just up the weight don’t worry about increasing reps unless your only doing like 4 or 5 then yes increase the reps but once you hit double digit reps just increase weight.
You can also increase your Load by letting your chorizo take a break for a couple days. 🤭👍🏻🥒
Underrated comment
Chorizo 😭😭
Just dont cut up your summer sausage like a cucumber
Loadmaxing, nay Cummaxing
Lmfao chorizo 😂
Pushing your limits in the gym keeping you big as hell
"You have to challenge yourself in ways that are programmatic, that might not be your preferred way of doing it" THIS this is the approach to some life tasks that I have such a hard time putting words to
I am continuing to increase my reps and load!!! 💪💪
I always try and have the mindset of this is not what i 'should do' this week...this is what I OWE this week. You OWE it, you must pay it. No further discussions.
I train in a 8 to 12 rep range for 3 sets and go to failure or close failure everytime. Whenever I feel I got use to the weight or I reach 12 reps without sweating I add 5kg to 1 set out of 3 and drop back 5kg for the next 2 (Or not if I'm feeling strong). That until all sets are +5Kg and repeat. Hopefuly this helps anyone :)
I like that method. I usually go 3 sets of 10 reps. If it gets too easy, I load up slightly on the last set. If I can only do 8-9 reps, I keep that weight until I'm at 10 again, and then I increase on the 2nd set and so forth until all the sets are the same weight again. When they become too easy, I load up on the last set.
Oh you kinda do what I do. Except I do 3 sets of 10 reps with the additional weight. If I increase the weight I go balls out.
Thank you so much for this!
It makes perfect sens. We have a natural conservatism when it comes to strength display. This means that we will do what we are comfortable at doing more often then what challenges us.
Yet, your body only reacts to what it feels that your current body cant sustain for a long period of time.
So, challenging your Body more often will probably put you under the Survival mode umbrella. That umbrella is the only way to grow in Body but also in Strength.
Progressive overload is new to me and i never knew how strong I was until I tried to lift heavier. Thanks to my PT his nutrition and exercise tips I am getting bigger and stronger every week, little by little but still....
This is gold.
Andrew, I'm 79 years old, and I've trained All of my Life, starting at 15.
Without any BS, I am in excellent shape. I still retain a good solid bit of muscle, a I have no Diabetes, no
Cholesterol problem, no Hypertension, etc. I do have a touch of arthritis. But, no biggie. I only relate this to you, because in ALL my years of working out, I have Never seen, or heard a better, more knowledgeable Strength Athlete and PhD holding Instructor than Dr. Mike Israeltel! This MAN is a phenomenon! And, he is also a brilliant "Stand-up" comic. The Doc's humor is freakin' Outstanding. I believe that we are All extremely fortunate to have the Doc sharing his fantastic treasure trove of knowledge and genuine wisdom with us. As You just said, the good Doctor teaches and disseminates Pure Gold training info to us All.
BRAVO to the Doc!
@@georgewilkie3580 Love the enthusiasm, man! I've been a fan of Dr. Mike's for about five years now. His combination of knowledge and humor is unmatched. Glad to hear you are in such great health at 79! Keep lifting and staying young out there.
This speaks to me because I find it's about leaving my latest comfort zone. I'll go "I really struggled to do 120 and barely managed it so I dont want to add weight" then I add 5 and manage the exact same amount of reps, so then 125's my new comfort zone I have to push out of and it continues like that.
This guy is easy to listen to. Very articulate
Nice message 👍 Now please go and review the methods of Joshua Fabia - that's the Dr Mike video that I need yesterday 😅
Hey Dr. Mike, love the content. As someone who is in the sports science space, how did you end up doing what it is you’re doing? I am really interested in learning more, thanks!
I think that’s a cool thing about calisthenics. You definitely know if you’ve hit your max
He said load 😂. … JK love this channel
100 percent agree. I'm going up about 10 lbs a month per movement. And during the month I'm going up about 1 to 2 reps per exercise per week.
mike looking like a wax statue
He always looks weird and waxy with makeup but with the lighting they use you need to due to the glare.
True for me
That’s why you should give it 100% to muscular failure. You will never know if you gave 87% or 95% or any percentage under. You could think “ oh think I hit 90% but then doubt it an not be sure” But when you give 100% you absolutely know. There is no doubt in your mind ever.
Awesome….. 🤘🏼
Hell yeah
We called it "goldbricking"...m'f'r was gold bricking...it is because most people really don't know thier limits until the work out with someone who does.
this can be a hard to thing to work out, especially a a newer lifter. if I start with just a bar, I can do 15 and be exhausted. but I could have done 5kg each side and still hit 15. hell, I probably could load 7.5 and still hit 15. its such a hard thing to work out when you have no experience.
Just give it a try, if the new weight is to heavy, just switch back to your old weight.
I mean. No. You don't need to push yourself to the max each week. You don't need to progress as fast as humanly possible. After getting weak n fat I didn't watch the weights for a while because it frustrated me as I remembered how strong I had been. Progress still possible. But for you. Just go 1.25/2.5/5kg more next week. You'll hit the wall eventually. If you do you wait another week or go for a smaller increase and try again.
It's damn near on a weekly basis that I look at my program and say "aaaaaaaah shit, I gotta go heavier today." It sucks sometimes, but it mechanistically prevents complacency.
I count until 10 then go til failure if I do three reps over ten I know to up the weight next it’s been working nice for me
even doing 10-10-8-6 sets. if you have great technique, and are doing a drop set rightt after. and record your drop set. you can tell you are progressiing
I weigh 260 and I am 5'8. I work out at least 3 days a week, but I am fat with some muscle! I would always skip doing pull ups because I though I was too heavy, but I tried one day and apparently I can manage 5 in a row.
Here is a video of me doing the Pull-ups: ua-cam.com/users/shortsJkWo002IWL0
thats great man congrats!
You will feel strong as hell doing body weight exercises if you are planning to lose weight. Might be a great motivator.
The fat can be addressed with diet
how's your pull up technique?
5 pull ups for a fat ass like you is really impressive. Keep it up and carry that momentum with you!
Gotta test your boundaries periodically...
This is why I’m trying to train harder
Who works out without ever going to failure?
Can't wait for my back pain to be gone so i can really push myself again.
I push for 12 reps, usually fail around 8. When i do get to 12, i up the weight. Ill form and full rom fail at 8, and do partials as full rom as i can for 4 "reps".
Ten years later and I just now realized this 😢
How do you progressive overload if you have hit your max? Or if you’re say in your later 30s / 40s / 50s? You can’t keep getting stronger forever… so how do you compensate your training if you’re actually more likely to get weaker month on month?
I agree progressive overload muscle growth has to be forced,a one set per exercise starting with fast twitch fiber 3 to 5 reps forced static hold negatives and rest pause then 2 drop sets prob finish at about 20 reps and yer hitting the slow twitch as well so am I wrong w
These bots are annoying now.
Are they pushing your limits? Maybe they haven't even been trying, yet...
Annoyance keeping you big as hell
Better angle for you !
That's why I like doing sets under 10 reps. I know I'm always very close to failure
Training hard, for lack of a better term , is hard. Especially if you are a seasoned lifter. Not just the physical limitations, but also the mental ones. Not daring to approach your limit for fear of injury or embarrassment
The fear of injury part is why I'm perfectly fine doing exclusively machine workouts instead of free weights. I go to the gym alone and I don't have a spotter so if I'm going to be lifting two or near failure I definitely rather be on a machine.
Which podcast are you on here
Is that 18 reps per SET, or 18 reps total over SEVERAL sets? I'm a brand new beginner. Just found Mr. Mike this week.
Hey guys so I’m lifting relatively heavy should I take that first set to failure and keep the same weight and continue? Or add weight and lower the reps
Im so confused by the notion that people don't try hard enough when exercising!?!?! What are we doing, people? GOOOOOOOOOOO
Increasing your load keeps you jacked
Dang I wanna go lift so bad but I just got out of surgery and I’m not allowed to for 3 weeks
I'd love to progress with my weight, but my previous shoulder injury and hip replacement have me nervous 😢
That what I like about eccentric overloads.
Unfortunately my tendons and nerves disagree with me.
What did he say???
@@lukeforbes2008
IDK, what?
I always feel like I'm not "ready" to increase weight, but I guess I should be forcing that 😢
I was stuck benching the same weight my first 5 weeks. Put it at the start of my workout, still 6/7 reps. Week 7 or 8 I realized I needed about 140 grams of protein instead of 140 grams of meat... went from stuck at 170 to 200 inside a month.
I can't get an extra rep every week. Is it because I don't always get 100-140 grams of protein, or is it just normal?
try with dumbbels and find good trener
Could be a bunch of things related to recovery. Maybe not enough protein, bad sleep, too stressed, not enough recovery time... Could be a bad lift day. Could be your technique is limiting you or one of the other muscles used is limiting you ie if your front delts or triceps are weak, it'll be hard to squeeze out those extra reps unless those are growing at same rate as pecs
That's not exactly how it works. I was barely getting any protein and my lifts were still going up when I was a teen
Got in a debate once with a couple people who said my attempting to one up lifts every time i reach a goal was call “forced progressive overload” and was a bad thing. They recommended only increasing when a particular weight/rep combo became easy to do. I think that would really slow progress. What do you think?
I think it depends on what you define 'easy' as. To me, I'm setting a goal weight at 3 sets of 10 and if I hit the goal I consider that 'easy' now and either reps / weight goes up. Reps/weight only don't go up if I don't hit the new PR
If they're saying you should do the one weight until you got like 5-10 RIR then they be lame
I always end up having a terrible sleep when I go 110% in the gym, its frustrating.
Do you work out late at night or is it just whenever
Damn that’s odd it’s the complete opposite for me
I have this problem too. Not sore per se, just feel like my nervous system is fried
@pelletrouge3032 usually around 5-6.30. Asleep for 11.
@@Herewegoagain-tw8mb you sleep for 11 hours?!
What if you are constantly pushing your limits each week, is that still good? Without doing squats and deadlifts
Nah. Sometimes deload. After .well. Let Mike tell you
Every workout I try adding 5 lbs to every set. Until I start plateauing, and then I'll do the 2.5 lbs each time and adding another few reps. Still in my beginner gains Era, but I'm a lot stronger that I realize
I don’t know what’s wrong with me but I’ve tried to start lifting weights but find it so boring
Which video is this from
Never seen a man with hippo arms
My wrist are killing me doing this, most likely due to me only using dumbell exercises
That’s why I always put 500 pounds on the bar no matter what. Just in case.
Bro's arms are really smoll
What are reserve reps? Or having reps in reserve?
The amount of repetitions of the movement that you are away from muscle failure and not being able to do any more.
"He said load" -butthead
Look, i know I'm not Chrissy Hemsworth, but Dr. Mike can talk about increasing loads anytime 😏 Ahem, excuse me, I meant Muscle Science Talk with the PhD and....I'll see myself out
I just added 2,5 kg to my reverse butterfly
This is why I like planned progression. I'm not nearly capable enough of accurately estimating RIR and with planned progression, you always end up reaching your limits. It might take longer than you expected, but nobody can keep adding weight indefinitely. And if you add an AMRAP set at the end, you make up for the times where adding 5lbs wasn't as close to failure as you might have expected.
Mike has an answer for this. You start your first week with your BEST GUESS of 3-4 RIR. Each week you add weight or a rep. Eventually you will hit failure. Let’s say you started at 100x10, and you failed at 135x15 many weeks later. Either you had amazing progress or you didn’t know how to guess that 100x10 isn’t your 3-4RIR and was more like 10-15 RIR. BUT NOWyou know that 135x15 is your 0RIR since you failed it.
So then you Deload.
Then after the Deload you can plan better and maybe go for 135x10-12 in your first week since you know 15 reps was your limit.
Then you add weight and reps each week and see how far you can go. This is the RP progression.
Why the hell is dr mike looking so wide in this video😂
I just do mayo-reps but doesn’t Everone find somthing they can do 8 reps with then increase to 12 reps then go back down to 8 but up the weight and repeat??
I’m tired, Mike.
Where's the piece of string you're always stretching on the table 😬
this, and trt
"Programmatic". Nice.
Why does he look like some ninja turtle creature, amazing….
I'm an agreement with 99% of what you say except for this. 18 reps is cardio. You would have to have a high endurance factor to pull that off or something close to that. Stick to six to 12 reps and then max out.
I think the 18 reps is just for the example, not literal.
If you’re having an issue with 18 reps of curls, calf raises, pushups, leg extensions, etc. then you have a cardio problem and need to fix that before you’re best gains are on the table. Equated for effort 5-30 reps seems very equivalent in terms of hypertrophy. 18 reps squat or bench fair enough, but a lot of isolation movements 20-25 reps is a really nice feeling with very little cardio issue.
Watch more of his content. He likes up to 30 reps in some cases for hypertrophy
@@funkstafunkie that's what science says, most of literature reviews say that between 6 and 30 (i know it might seem a large range) it's the sweet spot. Having said that, most people will stay in the 8-12 range which is something in between and allows to reaaaally feel the muscles while not doing too many reps that fell like they never end
If anyones about loads, it's Dr Mike
Okay. Here’s a scenario.
I used to train all the time since I was 13, played hockey along with other sports my entire childhood.
In 2018 I had some seizures was off work till 2020, then covid, got back to work in 2021.
I’m finally back to training. Been about 5 weeks. I’m hitting pr’s weekly, I’m “almost” as strong in most lifts as I was before seizures. (315 deadlift last week, 60lbs dumbbell shoulder press, 275 squat, and other lifts are increasing happily.
All seems good, except I’m at about 28%(ish) % bodyfat and I’m trying to come down to 10-15%. I know I’ve leaned out a bit, but my issue is the scale isn’t moving, at all.
My diet has been relatively good, I’m not tracking super closely but I’m pretty certain on two things. I’m getting between 185-230 grams of protein a day. And I’m getting less than 3000 calories a day.
I’m 32, 5’8”, weigh 202 lbs. I work a physical job 10 hours a day 6 days a week and train about 1.5-2 hours 6 days a week, and I sleep 6-7 hours a night.
Is there anything I’m doing wrong? Is it that I could be actually doing the near impossible recomp? I know my body would consider myself untrained. So could I be matching fat loss with muscle gain? Should wait another month or so?
Sounds to me like you do tooooo much! And not enough rest time for muscles to develop which burn fat. Also what is a relatively good diet? It isn’t all about protein. It’s about good foods better choices and satiation. Also drinks…caffeine can dehydrate you/hinder gains, juices are just sugar, water is the holy grail.
Little tweaks and you’ll see results. 5 weeks is not a long time to be worried about body recomp. You need a 12 programme in my opinion …4 weeks you’ll feel results, 8 weeks you’ll see results, 12 weeks others will see/mention your results.
Only my opinion 😊
@@darnitthelma4247 I should add, the reason I was able to start training again is I changed jobs. Before this I was doing oilfield work where I would work 12-16 hours away from home 24-50 days straight.
Now I actually get a day off every week 😂
You need like... 2250 calories a day ish to lose about a pound or two every week. If you can't, do more cardio. If you're /just/ lifting, you will never lift enough to burn enough calories to put you at a calorie deficit. Also drink the protein for the target weight you want to be at, not for the weight you're at. Otherwise, keep training away and you'll get jacked. If you wanna be lean th, cardio is SUPER important. You need to be at a calorie deficit.
@@Akiro0925 2250 is like my bmr. Well just over. I should add with work I get around 15-18k steps a day. I do seem to be losing fat through the mirror and clothes. I’m just not seeing any changes on the scale, I’d imagine after this time I would have seen some change in the scale.
@@patricksimoneau7647 that's a good amount of steps but, if you're not loosing weight. It's definitely lack of cardio and too much eating. Now if you wanna grow muscle that's fine- But you're not gonna loose weight like that.
Who does this happen to? If you’re one of those people, please reply saying what your thought process was while you weren’t training to failure. Cheers
I always try to increase my load
The part about putting yourself to the test is salient. I'm not as big on the idea that you had 10 reps in reserve, or that those 10 reps would have made as much of a difference as battling extra weight.
It SOUNDS good to think that "those 10 reps you didn't do add up over time," (and I'm not saying that this is what HE'S saying, btw) but they really don't. Not physically, anyway. Just numerically.
Think of all the time we're talking about, and how many reps you could truly do if you wanted to just devote all of your time to working out. These "thousand sit-ups a day" guys aren't limiting their effort to 5 minutes. Some of these ideas tend to ignore that we all have parameters within which we need to try to maximize our workouts.
Not having a spotter doesnt make things very easy though
imo when i go to the gym the problems i see are almost always too much weight, so awful form, awful risk of injury, always one rep maximg etc. rather than not going to your limit in terms of weight 8-12 reps for hypertrophy 3-6 for power. Source: look at younger people benching, squatting or deadlifting
No way I leave any reps in reserve. The last rep I'm going so slow because it feels so heavy and trying another rep I cant even budge the weight. The only thing i could do to go hard is have a partner lift the weight up then I can lower the weight by myself.
Most people live their life with 10 reps in reserve.
DUP training?
What can I do to increase my load, Dr. Mike? 😩
Stay hydrated, drink pineapple juice
Isn't it common sense that if you want to keep growing muscle you have to keep increasing the work load . It's like basic 101 .
I just got fed up with always counting reps, keeping track of last workout, last week, blah blah blah. Now I just always go to near failure or failure and weight or reps naturally increases steadily over time if I'm eating and resting.
I never understood people who work out juat going through the motions never trying never going to failer.. the f outtaa here 😂
What is this set up? Does he really have a podcast or is he seriously faking it?
Didn’t need to be dragged like this so early
I cant count.
Damn… you must change your take angle bro… those big head and short arm makes you look like some aliens from starwars movie
No clue why people wouldn’t want to raise the weight. That’s like the whole point of training
Do non-fans know so much terminology like “heel” and “pop”? 🤔
Guy had that much HGH he is growing horns of bone on either side of his skull
Is he smol,?
I can't count to 18 reps