So you sell a college type course?

I’d rather throw a dumbbell at my own head than be trained by a guy in a suit

Wow an inbody scan. Absolutely mind blowing.

I understand your metabolically stressing the muscle which will signal for muscle growth due to a potent build up of lactate in the muscle, but by not providing enough rest in between sets, specifically when he goes right into the dips after the pec dec machine, doesn’t the targeted musculature (chest) actually become the limiting factor? Where now you’re at the point where his front delts and triceps are receiving the bulk of the stimulus from the excercise. By going this fast you don’t force adaptation of the chest from a mechanical tension perspective. Just some food for thought, would like to know your thoughts.

Non-responders do exist; it's ignorant to say they don't.

Love your dedicaton! I too am on that path of health and strength. Question dear one, have you had your neck checked for goitre?

Got any jobs available in Orlando? Really want to get back to training people again.

Definitely feeling the mental clarity, it’s helped with my anxiety for some reason too. Like there’s a calmness and grounded sense since I started intermittent fasting and low carb/sugar

What would you say then to a workout program like Insanity, where the duration of maximum intensity of effort is LONGER and the REST PERIODS are what is shorter?

Does 1 mean 1 or does it mean 1 warmup + 1 working set :)

Luke you trained to MMF on the chest press - why then do a pec fly, negative dips and later pushups? And what's with the music in the background?

I was a lifelong sloucher. I never had low back pain until I consciously tried to stand up "properly." Then I got back pain. I think my back was just too weak for the effort I made though.

One other thing, when I have hurt myself trying to exercise, it usually occurred just as I started the lift. I do usually use a much lower than max weight, but am I maybe starting too explosively that first rep and that is why I might feel a pull? Should I gradually build up pressure so as not to "accelerate" so much when the bar actually moves? I try to go slow, but I wonder now if that first inch or so is too fast. I think I will look into this more.

Is that theory about the brain and the momentum? I mean is the mechanism more complex? Is it just that the muscle is not used at that point when momentum kicks in and so the body does not adapt to flexing the muscle at that point? Or maybe I am just coming to the same basic conclusion and saying the same thing but differently. i guess this is not the place for you to go into the details of the biochemistry and such ... Interesting nevertheless.

Somebody once said, the effort is not slow but explosive and controlled, but it will look slow to the outside observer who cannot feel the effort being exerted.

This is very interesting. I suppose it would be great if we all had good friends, but failing that and having a budget, I wonder if filming yourself could help. I can see right away that there would not be immediate form fixes, nobody to say slow down, take a rest, get some water or otherwise evaluate you as you went to optimize that session, but at least you could see and correct for the next session. I would feel really weird with a camera set up though in the gym trained on myself! Hehe. I would look way worse than a selfie freak!

Really nice to know that there is science behind this. My father, 40 years ago, taught me the Nautilus system. Always seemed to work, but people said it was more for endurance. You are saying that in the last 10 years they have proven it is a legit balanced approach. I like that.

Do I have to train all the muscles at the exact same time? How long of a break say is OK or too much time to get the metabolic effect? I train very hard, single set, on each exercise, but I am 51 and I just cannot seem to keep up my energy level to finish it all (plus I have all these little rehab exercises I have interspersed in my training). Can I split up my exercises into different sessions but say, get them all within 24 hours? 48 hours? Does it vary with age and fitness level?

Hmm. I used to do something like that but did not know 15 minutes was enough. How often do we do these 15 minute bouts? I used to play around with my heart rate and elliptical, making it go high and the waiting for it to fall to simulate what it is like is indoor soccer with a view toward reducing the amount of time my heart rate would go back down. Indoor soccer is a lot of start and stop, anaerobic they say (correct or not?) and I thought maybe that would help. Anyway, I hate cardio and that made it somewhat interesting to me. I really think I could start doing that again if 15 minutes is enough!!!!M

Oh and what is a bod pod? Guess this tip involves google!

I am living proof! Not long after a brain injury, I stopped exercising. I saw a picture about a year or two after and I looked like the Michelin Man or the Stay-Puffed Marshmellow man. I weigh the same as I did back then, about twenty years, and though I have some weight on me, I am a very different person physically. I must say that for two years I did diet weighing myself several times a day (if I was above a certain weight based on my plan, I did not eat yet). And it worked until I got constipated badly and umm, well it was eat or starve. I ate, but did not have a guide, fell off the wagon, and ended up 6 months back from where I had been. But the plan did work -- until it did not. In the end, I decided my simplistic strategy probably wasn't all that healthy anyway, as I still did not have what you might call a healthy diet. But I think that the scale for disciplined , statistic loving goal setters can be beneficial as one tool in our arsenal to motivate us. We just have to take into account other factors as well ... and that is where things often fall apart for me ...

I was falling apart until I started up again this year. Had stopped doing it consistently for 20 years or so. I am 51 and feeling so much better. The impetus was injuries involving weaknesses in muscles, tendons and ligaments that were not regularly used in my sport. Especially with my tendons I was starting to have problems, apparently. Anyway, most of those problems, as if by magic, have disappeared.

If only they included setting aside time for exercise instead of pushing us to work as long as possible only on the "work." Reminds me of those Japanese companies that would exercise together. Seems like it was a good idea.

As we get older does the time of recovery? What if I do different exercises the day after exercising? Will that interfere with the recovery even if there is no overlap?

Another comment. At 50 I asked my orthopedist why I kept pulling muscles all the time. I was playing indoor soccer about twice week (as a keeper) but usually on the same or consecutive days in a week and often getting injured. Mostly muscle pulls, but I did tear my bicep all the way through the lower ligament, broke a finger some other time, had IT band syndrome, etc. When I was young I lifted weights but had stopped for about a decade. He said that essentially I was a weekend warrior, and I needed to increase the frequency of how often I exercised, and I needed to especially start lifting weights if I wanted to continue and have healthy joints. He suggested good exercise spread out over the week in at least 3 sessions. If I were to just do a weight training routine once a week, I know I would build muscle, but would I be active enough to be ready to go when I went to play an intense sport? Is there anything I must do more than just lift weights once a week to be ready?

I remember when I was young, I would work real hard, get sick, then quit for a while as it is hard to restart! My theory is that I lowered my immune response through shear fatigue. Now, I, almost out of necessity, find I only have the energy to exercise hard a couple of times a week. With a tbi, it takes longer to recharge, but I am also older now. Joints are as much as a concern as muscle and tendons and ligaments need time to recover too.

Thank goodness I am not doing this for appearance! I feel like this concern may be part of that build and cut strategy that emerged (or whatever it is called). Sounds like the sad fact is, you have to eat less and smarter to lose that fat. I know I am strong beneath my fat! To me, if I cared, it would make more sense to build muscle and diet for that six pack. The diet to get rid of the fat and the exercise to have some muscle to receal.

This seems a little controversial. Is there a study to support that your brain or neural pathways get confused by load training a movement that you use in your sport without weights? If I am a standing broad jumper, will my body get confused by doing squats?? I have seen people from other sports play soccer and get hurt by doing movements that their body is not used to doing that were otherwise tremendous athletes. Particularly side to side movements, sudden stops, etc. hurt them. I incorporated into my routine some of the exercises I learned in physical rehab to my daily routine to specifically train those muscles because the route cause was that they were weak and mere practice was not enough to strengthen them. But some of them are kind of quirky and very specific. Yet they seem to have helped me avoid reinjury, as I do not reinjure stuff as much as I used to (well not at all actually). I know there are many other reasons this could be so; however, I am reluctant to change based on a general theory that my body might get confused ... Reminds me of when they thought weightlifters were muscle bound (less mobile) and not agile enough for such things as football. So I would really like to see some science. One thing I do know is that overuse injuries are on the rise ... Perhaps, only doing functional exercises, is a bad thing as it does nothing to offset some of the imbalances you see in one sport athlete (and has to be worse if they only do functional exercises for that sport). I suppose that makes your message a little more complicated for a simple tip though.

Sadly, cardiovascular health is not the only reason to do cardio. I like to play soccer, but as I have aged, I have lost my endurance. And I HATE cardio without something else. Kind of like a dog, I have to chase after something or I just want to sit there instead. And if I practice to get cardio, well, my practice will start messing with my ankles and knees and I cannot play (have to practice with least amount of stress). So I really was hoping you would say that magically I could run long distances without cardio, but ... guess not, But it is consoling to know that I will still have "good heart" because I like to think of myself as a good hearted guy.

I have a head injury and can confirm this with my own research and life. Helps tremendously and is one of the big parts of rehabilitation. However, it can be hard for people with brain injuries to get going and stay consistent. We forget about a session, we have low energy levels, we have diminished willpower sometimes (disturbingly, that too can be injured), we have to relearn some exercises a few times before we remember long-term how to properly do them. We may skip steps in our routine without realizing it. We may forget our water bottle or card key or whatever and have to go home to get them (happens to everybody once, but often to us). And not all of us have a "loving caretaker" or even willing acquaintance to help out. But a little help can go a long way, so if you know somebody with a head injury, it would be a great deed to help them get started by making things a little easy to organize at the beginning. Help them figure out when to exercise, help get them to where er they need to exercise or get equipment for home, help make their routine actually become "routine." Basically, coming up with systems to anchor them helps. For example, I keep my gym card in a pocket in my backpack and scan through the pocket so that I never take it out. (The backpack has everything I need for walking around, wallet, reading glasses, iphone, ipad if needed. It is easy to lose your keys but hard to lose a backpack. And it is not a purse! If it must have a name, we can call it a man sack and dare anybody to comment about my man sack!) Helping them to set up an app to record progress and what you have planned helps (problem with special weightlifting apps is they are not flexible and are useless if they are no longer maintained). I use google sheets myself.

"Should" never get injured ... Conveniently, since an injury means not exercising, I have never been injured exercising; however, I have been injured many times doing stupid, thoughtless or rash things around heavy weights and exercise machines! Oh and such stupid things! The time I reached for a book I dropped while on an elliptical and smashed myself in the face ... not exercise-stupidity. Or the time I attached a heavy handle bar to the pulley above me, noticed the weight was wrong, pulled the pin and learned the hard way that the handle bar weighed more than the 10 lb default weight when it bashed me in the back of the head. Stupid There was also the few times I acted the peacock and lifted too big a weight on a bench press, failed at some point, had it on my chest, did the roll around of the bar, and felt a nice twinge in my back. I have to be very careful with certain heavy exercises now that I am older because I really do have to warmup a little to start them (and I still do 20 reps on the ones that might hurt me) because if I do not that first little flex at the start will get me. If I don't, I was not exercising, I was being impatient!

As I have become older, I find that if I do not warmup before, say, an adductor or abductor exercise on machine, I am highly likely to tweak a muscle (as in slightly pull). Same goes for a squat or squat-like exercise on a machine. Now I basically do a dynamic "stretch" warmup, but it feels more like I am just moving my body and getting blood pumping to all my muscles--not really stretching them. That seems to do the trick though. My circumstances are I am 51, lots of various injuries from the past, little overweight, but currently healthy aside from that. So, question, does this advice vary as you age? Cause I sure as heck did not feel like I needed to warm up in my twenties,

How can I start in New Jersey

This is the problem today with newbies, they don’t do their research. Been doing this since 1968. Exactly what research and data was used Because the originator of HIT ( one set to failure) was Arthur Jones and the Colorado Experiment before you even had a thought. I total agree with Kirks comment below. Mike Mentzer and Dorian Yates never did just ONE set! Even in the earlier days of Arthur Jones many of his clients did 1-2 sets and as many as 20 reps. He changed his training methods often and refined his system. Go back and watch Mike and Dorian they both did warm up sets, your fooling yourself if you think not! it also means you didn’t do your research properly. Mike and Dorian especially Dorian after learning from Mike pushed HIT to it’s limits. That included 1-2 sometimes 3 warm up sets… THEN he did his HIT set 6-9 reps to positive failure AND sometimes did a few more negatives with assistance, he also did 2-3 “ different “ exercises per muscle group, go watch the videos. Doing ONLY one set with no warm up will lead to extreme muscle soreness, possibly tendon issues, stressed tendon joints, and nervous system stress.

Nowadays it is easier with fitness apps so no excuse should be made for not tracking workouts.

Saying one set is enough for advanced lifters to grow muscle is like saying if you run 100 metres every day you'll be ready to run a marathon.

If this is true why isn't everyone jacked after doing a bit of hard work once a week, ie farmers, road men etc, surely you need to be doing 1 set to failure 5 days a week to get any benefits

I disagree. Non responders to resistance training do exist

Several studies have shown that one set to failure is far superior to multiset training for muscular hypertrophy and strength. Mike Mentzer and Dorian Yates (whom I've trained with here in England at his gym) are testaments to this.

How come I get stronger on each set been training g 43 yrs

SO TRUE!!

What is the best way to improve stamina for sports like soccer, football, basketball?

You should let 72 hours pass from a workout. But specifically, what does it mean "workout" here? The same workout or any workout? If I alternate between two Workout A and Workout B, should I let 72 hours pass between them? If I do so, it's 72 hours from Workout A to Workout B, and 72 hours from Workout B to Workout A, but it's 144 hours from Workout A to Workout A again, and from Workout B to Workout B again. On the other hands, if I always do the same workout, than it'd be always 72 hours from workout to workout. It's never clear what is implied when they talk about recovery time...

Great workout, very intense. But isn't the second exercise a pec fly? I thought you had dismissed it as a second-rate exercise once. Also, what is the thing that you do with the plates before the pushups? A bicep curl-military press complex? Why not use dumbbells?

I've been training twice every fourth day alternating between Workout A and Workout B, each comprising 8 exercises covering more or less the entire body. I have now shifted, for several reasons, not least the unforgiving hot of the summer, to a six-way split where I train everyday but only do 2 or 3 exercises. It goes like this: Workout A: squat calf raise wrist curl Workout B: military press French press reverse wrist curl Workout C: deadlift rear delt fly shrug Workout D: chinup bicep curl leg raise Workout F: bench press dip chest fly Workout E: bent-over row lateral raise grip work for the right hand & grip work for left hand So I still train the whole body, but only if you see the whole picture, only if you lump together two or three of these mini-workouts. Do you think these very short workouts are depriving me of the benefits you describe in the video?

bro is wearing a suit at the gym

Stop. Chopping. Your. Hand.

Yes multiple sets worked for bodybuilders along with steroids old skool! I've known a few guys that did one set and steroids and got big too. I've seen you troll all kinds of videos like this, just grow up and mind your own business.

Happy Thanksgiving to you and everyone at DS 🦃❤️!