Achieve Maximum Muscle Gains By Perfecting Your Rep Speed!

[@theOzz13]

The quickest eccentric bench I ever saw was a friend in college who tried to bench 250. Literally went from being lifted off to compressing his chest at 9.8 meters per seconds squared.

[@alecogden12345]

I've seen quicker but at that point its more of a row 😂

[@totallyfrozen]

Gravity is a hell of a drug

[@dannyvilla08]

@@alecogden12345

[@lesgoshooping6695]

lmao

[@hiriasbloodweaver8593]

Is that lbs or kg? Cause either that dude is totally delusional or just weak.

[@spencersivco8503]

It's interesting to hear these videos even though they repeat topics, I totally understand you can only talk about so many things before repeating yourself, but the different takes and ways of explaining are different each time. Love it

[@tywonellington]

It’s true: building muscle isn’t that complicated. There isn’t that much to say about it, but hearing the information in the right context for you can be important.

[@moosechuckle]

I’m pretty new to the channel, I’m 42, used to be a runner, and have started lifting for the first time in my life. I don’t know if I would have ever gone back in his video library, or even thought to do so, so having these repeated topics is probably more beneficial to guys like me. I’m pretty ignorant to all this, andI really appreciate his “no magic pill” approach and his breakdowns. I hear the liver kind has a lot of good info too, gonna check him out next. (I’m kidding)

[@spencersivco8503]

@tywonellington it gives me ideas on how to better explain things to my clients if my usual shpeel isn't resonating with them. Super helpful

[@spencersivco8503]

@moosechuckle good point. I'm sure the repeats are mostly for the new crowd or people to the channel. Thank God you were kidding on that last bit. As I was reading that, I was like, "NOOOOOOO" 😆

[@Inzane8]

@@moosechucklego check out the playlists on the RP channel. There’s a few playlists that cover 99% of the information ans RP method. I’m thinking of the building your first program playlist and the advanced concepts for hypertrophy playlist.

[@RyuGekinTyranno]

I really hope Mike sees this comment I am 6'3" When I started watching this channel I was 250 lbs of Pudge, But I was convinced that I was "big".... Like most people, I am poor. So I cannot afford the Renaissance periodization program, (although I would still highly recommend it.) Just from watching these videos, I am now 225 lbs, I have lines in my stomach that I didn't know I had, And sizes large and extra large are now tight fitting around my arms and chest. Thank you Mike Thank you for all your videos Thank you for all your advice Please please keep it up!!!!

[@kane6529]

Don’t be like the good doctor at 8%bf with a big protruding belly

[@rockyevans1584]

How can you recommend something you haven't done? Makes no sense.

[@fenskinator]

@@rockyevans1584 You can see the utility in something despite not having experienced it. I would have recommended the RPH app both before and after using it.

[@chubbbubb6870]

​@rockyevans1584 based on his experience with Dr. Mike's advice he trusts that the app is worth it. Which makes perfect sense. The guy who gives great advice on these videos makes a crappy app makes no sense.

[@rockyevans1584]

@@chubbbubb6870 I disagree, you can't recommend something you haven't personally experienced. I didn't say the good doc would make a crappy app, I asked how you can recommend something you haven't tried. It's probably great, and it's probably not worth the money for anyone who isn't trying to be a pro bodybuilder because of all the great info rp and a few other yt channels offer for free. Recommending people pay for something you haven't tried isn't cool, it's not justifiable, it's unethical even. Rps gotten quite a bit more clickbaity these days, seems like they're starting to go the greg doucette route, of course nowhere near that degree of grifting, but a far cry from the no nonsense and matter of fact delivery of info they used to give. Just my opinion

[@kuliksworld]

If Dr. Mike replies to this post i will eat a banana without chewing.

[@RenaissancePeriodization]

Video or it didn't happen. - Dr. Mike

[@dthedad7330]

That’s called swallowing, sir

[@anastasisparastatidis5479]

Nahh, now you are done

[@rcvg69420]

Hide that banana!

[@leodegas7731]

😂😂😂

[@onurbole7921]

15 years ago I was taught to lift explosively, lower down slowly. Not extremely slow so you lose strength quickly, but controlled - about 2 seconds in exercises with moderate range of motion like bench presses. Some movements like flys have a greater range of motion so it takes longer, some exercises like romanian deadlifts are all about negatives so they take longer. But there is this optimum tempo you know when you do it: You feel your muscles working hard as you lower the weight, but you are also priming them for the next rep. If you don't do it, or if you overdo it, you don't even get a pump. In the latter case, extra slow negative under heavy tension will cut your sets short.

[@danielschmidt123]

Thanks!

[@bunating]

Thanks for doing an outro/overview (and time stamping it) and including breakdowns for each experience level. It helps me when I'm short on time.

[@HumidDesert]

I actually had some doubts about my technique a few weeks back and this video convinced me that I was on the right track all along. Video couldn't have come soon enough. Good stuff Doc. Thanks!

[@311engineering]

Hey Dr. Mike,thanks for the refresher. Back in the day for me, I used Cybergenics which emphasizes the eccentric movement and time, slow to failure, made great gains, used higher weights with a spotter or 2. Changed up training and continued, several accidents in between slowed down my life. The training left a great strong foundation and people were still convinced I continually worked out all the time though it was years between workouts for a month here, 6 weeks there. Now, 30 years later at 61, I am training again with my 20 year old son. He hates the fact I look and grow better than he does, and I can still out lift him. Getting the concept through his head is the tough part. Train, be smart, driven, and don’t quit. Don’t let life derail your commitment to your physique. Cheers.

[@mikafoxx2717]

Muscle memory for the win! Once you got the muscle, the body wants to keep it, and get it back if it has to lose it. Once you gain new muscle cells you don't get rid of them, they just get smaller.

[@RDS_Armwrestling]

Perhaps you have very good genetics also

[@robertevansiii1445]

A few years ago, I lifted with one of my sons. Turns out, he found lifting boring. So, I took him rock climbing. He loves the mental work in finding the next hold and has taken to it like a duck to water. I cannot keep up with him in his new sport.

[@benthomas1714]

I was just in the gym and thinking about proper rep speed, and this video pops in my feed. Appreciate you, Dr. Mike!

[@rustneversleeps85]

The alghoritm can read your mind now! 😱

[@derekbilderoy7162]

Dr Mike just in the gym reading your mind n shit, has a bunch of ready made videos just ready to upload about every inaginable gym thought. This guy's a machine. Makes me wonder how he even fits in time to go to the gym himself, posting so many damn videos. Dr Mike, you're the boss .

[@382u3uuej]

Why are you thinking while in the gym? lmao nerd, do you read books too since you like thinking so much? yeah keep using your inside voice to think I'll be here lifting weights and making money.

[@Liveeachdaytothefullest]

This has been one of the best bodybuilding or exercise videos I have ever watched. Seriously who needs a gym personal trainer when you have an ocean of knowledge on KZbin? This is such a wonderful channel. I will definitely become a member.

[@FranciscoGomes11]

Since I started valuing the eccentric phase of exercises, my injuries have reduced a lot and I feel that muscle contraction has reached a level that I hadn't yet had.

[@MatCatSoft]

Just started getting into weight training this month, glad I found your channel because it has been one of the most informative and helpful ones yet. I'm 42 and back in May I was at 406lbs and I decided to change and get down to a healthy weight and be fit, so I started walking every day and making minor changes to my diet, I lost 50lbs in 4 months, then realized I really need to work on muscle, so I joined a gym, started doing research, this will be my 3rd week going to the gym 3 days a week. Also in the last week I really decided to get serious about my diet and my macros, I now log everything and am really changing up my diet to make it right. As of today I am at 340lbs, so 66lb down in almost 6 months.

[@lazettejackson4123]

LOL!Paused to laugh during the impersonation. Ok back to learning

[@johnrybak3637]

😭😭

[@garbageTruk]

Next video, "Dr. Mike destroys his butlers legs. Then takes them in his Lambo to home cuz they're too exhausted to walk."

[@gretabellows9355]

His butlers have their own lambos

[@Year_Of_The_Cat]

What is all this talk about lambos, butlers and his dad being an oil tycoon?! 🤣

[@qui1766]

@@Year_Of_The_Cathe is incredibly rich and graciously stepped down from his throne to help us get gains

[@Healp145]

Good thing you said legs in plural form

[@Zipeed]

​@@gretabellows9355 his butlers are so rich that they have butlers just to drive their lambos

[@larryknicks]

The outro is a nice touch. The videos on this channel are a huge help to get my routine and diet down! 💯

[@RedHoodFH]

I had a conversation with a steroid bro last week that argued a deep stretch on the bench leads to a torn rotator cuff cuz he doesn't understand using a weight you can control instead of just overloading 😂

[@karamelflan]

I've spoken to some steroids bro and they're always worried about joints. Cmon brother, do rotator cuff band pulls first if you're that worried about bench press shoulder problems, and then do eccentric control. Like what the heck, you do it slow, obviously you won't stress the joints. Is he really gonna say that for example: WALKING is more stress on the joints than RUNNING? lol

[@wb6930]

Steroid bros are right to be afraid for their joints, another reason to stay natty honestly

[@KillerSkullX]

Cause it’s a steroid bro big ego always

[@beefsupreme5886]

Steroid bro needs deca in his diet. Strengthens connective tissue and tendons

[@Shinobi3354]

​@@beefsupreme5886Better add test so your dick works.

[@johnhawthorne6763]

I absolutely am guilty of doing the lockout pause on squats when I'm at 2 RIR or so. Definitely gives me something to do better. Thank you!

[@krisbak3r]

Slowed down my reps today on the eccentric phase and felt a burn like i’ve never felt before. Much more challenging with emphasis on this phase of the lift. Thanks Dr. Mike

[@Shabercom]

Holy.. that weed stuper comment woke me up, and I learned so much in your recap. Thank you for knowing us stoners so well Dr. Mike

[@kalash_nikov]

I really appreciate the summary. Super helpful.

[@leodegas7731]

Now this is what i like to hear from Dr. Mike. It's like going to the gym everyday and lifting. It's repeatative, but it's good for you. Positive motivational information is more productive. It's always good to see something put in a different way. ✌️👍🏋️‍♀️ Thanks for validating my rest pauses on leg press. I do them on preacher curls too, if im not already dead in the arms with dumbbells.

[@defacto3208]

As always, very interesting. Having the sources (and in particular papers) that support some of the scientific claims would be awesome. Thanks!

[@andrewhardee6721]

Love the Main Points/Outro at the end! Great video as usual Doc. Thank you 🖖

[@rafaelrivera5643]

Big dog, I paid the $60 for the yearly on the app. It’s been about 8 weeks and I’ve gotten bigger and developed my back like I haven’t before. I’ve been bulking so I’m kinda fat but thank you Dr Mike for the principles of weight lifting, God bless you brother

[@JustAvignone]

I had a pinched nerve in my neck causing massive strength loss in my left pec and left triceps only. Since finding RP, and now being back in the gym consistently for the last 3 months, following these principles have allowed me to see impressive gains, WITH less weight! Given I'm 41, its saving on my joints which usually are achy as all hell.

[@nickhero6329]

What did you do to resolve the pinched nerve?

[@BungieStudios]

What did you do to resolve the pinched nerve?

[@AnxiousCowboy]

@@BungieStudiosalso want to know what you did. My neck is never comfortable and feels like I have to crack it but cannot

[@JustAvignone]

To all those asking what I did - I first got an MRI to see how bad it was. I was living with neck pain for years (not overly bad though, it would just come on strong some days and then for months i'd be okay). What sparked me to even go was the fact that i lost considerable strength virtually overnight on just my left tricep and left pec, and some of my left lat/shoulder. After finding the nerve pinched I was suggested first to see a chiropractor to see if that would provide any relief for the pain. That was a game changer! It took some time - 2 months of sessions a few times a week - but my pain is almost gone. Now for the strength and muscle building part that has taken far longer. The mind muscle connection was just not there. My doctors suggested just staying with it for at least a year so the body could "relearn" to use the pinched connections. Its not quite a year yet, but i'm now starting to see strength and mass return. I found Dr Mike around the time i was working on my modified training routine and the tips he suggested with how to workout completely changed my routine and my thoughts on what it takes to build muscle! I don't lift as heavy as i once did, but the workouts i get now based on tips shared above are so much better than they ever have been.

[@davorzdralo8000]

​@JustAvignone wait, did a medical doctor recommend that you go see a chiropractor aka magical witch doctor? Man, 'Murica is wild. It's such a rich third world country 😂

[@kairichapman]

I appreciate this post. I've been looking to get back and the gym and build a little muscle and improve my endurance. I've "experimented" in the past with a tension over time approach. But, I'm too busy/lazy to do any real research for ways to apply my thinking. This has definitely inspired some 30 min routines to play around with in my very busy and unpredictable schedule. Thanks Dr. Mike.

[@Mr_NB628]

2:25 Mike, turning his brain on

[@nikolasweischner3560]

It's so fun to be affirmed by science on how I've been working out for years. I used to stretch it out during my lifts because it felt good, had no idea it would actually increase growth really. Same thing during the eccentric, it would hurt in a great way to slow down.

[@elhayatt4883]

😂 that’s why I luv videos bro… Serious, educational, and interspersed with humor! Freakin awesome

[@nathanrischer5379]

At 15:33 saying slowing a concentric has no upside for sport performance, would this not be untrue in some cases? For example as a rock climber, you want lots of strength in the back through all ranges of motion, so trying a slow chest to bar pullup with a very slow concentric can help build that strength in a shortened position. I can rep pullups with a bunch of plates hanging from my balls but certainly can't touch my chest to the bar with bodyweight going really slow.

[@georgewilkie3580]

I've never heard a proper Bench Press Rep so completely and scientifically broken down, and closely analyzed. Thanks a million, Doc Mike!

[@jason3746]

I just got back into working out again and I wanna thank you for your advice and knowledge its been really helpful and I've seen major gains from applying everything that I've learned from you in your videos and it doesn't hurt that your funny as fu*k

[@michaelmoran8780]

This is hands down the best channel for science based exercise advice, looking forward to using trying these techniques. PS love the comical metaphors lol

[@nerdinfantrymanj1733]

Dr. Mike, thank you for not only helping my own routine but providing a great resource for my continuing education as a personal trainer.

[@daphuc1730]

Thanks Dr. Mike for the summary I was, in fact, spacing out from this cannabis.

[@6guage]

Somewhere there’s someone writing a plan with only negatives for every excercise

[@notablediscomfort]

I have some pullup sets where that's basically it. Shove off with legs and fight back down. My pendlay rows are almost as strong as my bench.

[@betinivinicius]

How did you get into my cloud?

[@Apfle_3.1415]

@@notablediscomfortsame!

[@O.H.PbetterthanBenchPress]

Its a legit thing for strength training, with near maximal, maximal, and supra maximal loads,

[@KillerSkullX]

If you have a partner or know someone you can push your max and increase your strength phenomenally

[@EspyJW]

Main points for all 3 exp levels is genius. Good stuff RP team!

[@getthepicture1000]

Dr mike is putting out the best training advice going.

[@tommymorrison9341]

Would love to see these styles of videos but with a different outlook. Best rep speed for athletes/strength/speed/force. And different topics

[@georget.webster1249]

really appreciate the points for beginners.

[@Boostisablast]

24:38 really hit home. I sat up! Thanks Doc!

[@seb_fried]

The outro thing is very cool, I like it. Would be especially useful in the interviews, which can be quite technical and difficult to understand as a non-native speaker! Thanks for all the great content btw.

[@manuelblunt2994]

It feels so good when you see a video and they're talking about things you've already been doing. It just I'm not a super smart guy so I truly enjoy the little bit of victories that say hey you're not as dumb as you thought you were.

[@blertaer4692]

My daily informative relaxation with a joint after work. Thanks Mikee 💜

[@Sweet9964]

0:41 i really hope 73 is a ginger integer reference

[@natehunt2454]

Dr. Mike's recommendations on dumbbell press form for maximum stretch brought me some of the greatest gains. I do about 2-3 seconds eccentric, pause for a sec on the stretch, and then explode for the concentric for pressing motions because this feels natural to me. However, with things like bent rows my reps are a bit quicker (sort of like Jay Cutler reps). My back grows so easily that I feel I don't need to focus so much on it. I wish my pecs would grow like my back.

[@duly2419]

Nothing but gems in this video!! I appreciate you for sharing these tips

[@jojoyoavdoenyas4798]

hello thanks for all the proper info you have been giving , it's nice to see someone who actually tries to give the right information rather than just trying to sell something useless. I wanted to download your hypertrophy app but I don't think it can be downloaded in my region, was wondering if you are planning to release it in other regions other than NA ? thanks !

[@ThaRealSantaClause]

13:23 the part about Sally got me rollin lmaoooo "you feel me" 🤣😂

[@tombenson1454]

The light funky intro leading us into Darth Israetel talking about his butlers is quite the tone setter.

[@kygo]

Really liked the recap at the end!

[@rasputin7095]

Thanks so much for this video! I've been lifting too fast for 20 years and getting mediocre results. The 3 second thing is great

[@gortongirl]

The info about getting to failure on the longer (like 6 second long) eccentric was super helpful. As well as that you only need about 1/2 the weight as you would need with a 3 sec eccentric. I had been wondering about that. And the top pause for technique recalibration “re-norming” but not pausing so much that you waste reps… so basically the whole video 😂

[@FullerEclips]

Great video. I love doing long eccentrics during my lifts. Learned a lot

[@silentxm4672]

Dr. Mike, can you check out and correct Andrey Smaev's training? He has 60cm bicep and does 50 pullups with a body weight of 130kg. He made those mountain peaks on bars and with bands. It's very interesting actually

[@sxhrgvs]

Really useful video. Thanks dr Mike.

[@moosechuckle]

I’m glad Dr. Mike finally mentioned how many butlers and cars he owns. I don’t listen to anyone who owns less than 7 Lamborghinis.

[@hickorystrength8108]

At first, I thought there's no way this is the same @moosechuckle I see comment on Tim & Styx, but checking your profile proved me wrong. You're a true man of culture, good sir.

[@Taiki_Nulight]

Great channel! Love it

[@wolfx5985]

Super helpful content❤

[@cuhris9829]

13:16 thank you Dr. Mike, I'm gonna start emphasizing more on my bottom pause & go on that date with sally!😂

[@JM-zo5me]

Thank you Dr Sidious!

[@mikehuff9793]

One of the biggest things Ive taken from Dr Mike is to treat every rep like an event, and not every set like the event. ‘Like a sniper shooting a bolt action rifle, you load every rep and execute it one at a time focusing on maximizing eaxh and every rep ensuring you get the deepest stretch, maximizing load, and controlling the weight. Doing this; working out with patience and diligence & treating each rep with a quality control filter that ensures I get the most out of each rep, wasting as little energy as possible, has gotten me real gains. I once trained for explosive power. My frame was the proof that training for explosive strength and speed do not get you big. I been RIPPED and lean as all hell..but NEVER big. Not even in photos. My clean and jerk PR was higher than my bench press. At 118 lbs my bench was 220, and my c&j 265, snatching 225. I never had to cut weight and ate whatever I wanted on and off season. Ever since I stopped counting reps, and started counting rep times…concentrating on doing negative reps (slow eccentric) and really controlling the weight from the deepest stretch possible, minimizing momentum and maximizing load…Ive noticed I’m not nearly as strong as I thought I was. I just have great technical ability and honed the technique for two particular compound movements. I’m kinda strong…in certain ways. But ever since I switched to hypertrophy training I realized what “controlling the weight” really means. In Olympic weightlifting we moved AROUND the weight in as many ways as we possibly can therefore minimizing the amount of brute strength it takes to lift said weight. That’s why speed, mobility and flexible strong joints are crucial for clean and jerk. I thought due to the technique that allows me to drop under the bar and catch it twice (once in the shoulder hinge post clean and again dropping to the split jerk and catching the bar above the head) with more than twice my body weight made me strong. I have realized that hypertrophy training requires a different kind of strength. I thought I knew what a mind-muscle connection was. Now that I’m controlling the eccentric and doing exercises that are tuned more for isolation and hypertrophy I have a whole new perspective on that connection and feel it’s mulch easier in this mode to “work through” the pain. Point being, eating enough, and not just doing the work, but doing eaxh and every rep with due diligence and treating every rep with the same scrutiny and really taking my time; slowly patiently and methodically digging deep into that stretch as far as I can to load the next rep, resisting the load the entire way…with purpose…this has rendered the results Ive been looking for. I finally broke my metabolism plateau. I’m putting an inch a month on my thighs, seeing the number on the scale get higher and higher, and am truly greatful for finding this channel

[@gcg8187]

That’s great dude, keep it up

[@primodiscepolopingu373]

Very insightful, thanks

[@wread1982]

You are my favorite comedian bro, keep up the random jokes 😂😂😂🙌🏽

[@jsinclair39]

I've been counting my reps in the stretched position to force the bottom pause. It's worked out really well to shift the mindset that way.

[@Lance_the_plant_man]

You’re the man dr mike! 💚

[@shoos9315]

The outro was a great evolution, good call!

[@FerintoshFarmsPhotography]

Since I started listening to Menno, and don't sacrifice reps for eccentric slowdown my gains have been a lot better.

[@johnnykarate_SweepLeg]

Omar Isuf taught me years ago that the concentric movement should be done with explosive intent (speed/power)... to ignite more muscle fibers into the work.

[@drew8744]

You got me at "sally got it poppin" lol

[@pigseye2]

Omg, me too. That was funny...

[@walden8994]

Hi Dr. Mike, Could you do a myo rep only workout split video, both Full Body and 4 day split ideas would be greedy to ask for - But none the less here I am, writing to you from the danish high lands. A extremely hard to do but very very time efficient workout

[@unclejacksbigstronghands4892]

I fucking love this man

[@ligyron2835]

My motto has always been “Slow and Grow”. Before I even knew the effectiveness of it I simply did it because I wanted to “build” my static hold strength for work since I was often having to hold heavy steel pipes in place for extended periods as we installed them.

[@SidAuteur]

A pause at the bottom affords a great opportunity to check your form, connect with the target muscle, and generally focus on the next lift. As such, I find I pause a bit longer in complex lifts, and that's fine.

[@wewinky]

Don't you hate it when the hood sticks to your bald head? I do.

[@CeeloBodockBocephusSinclair]

I don't even body build, I just like listening to the knowledge about the human body.

[@NYSports14]

“Benching like a normal idiot” is my favorite sentence that Dr. Mike has ever uttered

[@sofakinggood5829]

Im 58, since i got versa grip pro 6 weeks ago, my gains have soared. I cant believe the increase.

[@thegps7197]

Hi Dr Mike, I understand fatigue in muscles but you mention about fatigue of your nervous system. Would be great in a video to explain nervous system fatigue and how to notice when this is happening. Thanks.

[@RDS_Armwrestling]

I think he talks about this in his videos about deloading, have a look through the channel for those 👍🏼

[@Radders1433]

Epic advice! Thanks 🙏

[@382u3uuej]

I started doing 6 seconds eccentric in some exercises like it says here and damn I can get a great MMC this way, I did barbell shrugs with a 6 second eccentric and 2 second dead hang, only for 6 reps, and I could feel it much better than any other time I have done it, and I always had issues feeling shrugs. Doing it so slowly allows you to concentrate on having good technique.

[@63eschultz]

Great stuff Dr Mike. Please address the concept of holding at the top of a concentric lift like leg extentions for the purpose of creating more separation and cuts. Maybe not growth, but more along the lines of isometrics. As a bodybuilder, I've used this method as I prep for a competition. What does the research say? Thank you. Enjoying your vids daily!

[@JohnTCampbell1986]

I don't even care about hypertrophy as I'm way more into powerlifting but I watch ever RP video because 1. Dr Mike is fucking hillarious 2. General knowledge is cool

[@babrooster17]

Hello Dr. Mike. I recently found your channel and I have been enjoying the content. I was wondering if you could comment on a few of my favorite excersices and any comment on Bosu ball training. Feel free to answer/address any of the three as some are long and the bosu ball is more of a general discussion as to why I think it can be good. Thanks in advanced! My favorite bicept excersice is 21-s ( 7 half curls with a tricept flex at the bottom 7 top halfs and 7 full with tricept flex). I believe this falls under a pump style workout. Is there reasons to add more controled rep speed to this or are pump lifts a different style where rep control shifts it away from a pump style workout and other bicept workouts would be better? My favorite chest/tricept workout is a burnout style workout. It is a dumbell workout where you start with the bench at 90 degrees, hitting 10 reps with rotating the dumbells from parallel in the down position and perpindicular at the top position. After you hit 10 reps you immediately tick the weight bench down one notch and do another 10. Going from 90 degrees down to flat and back up . The concept is to slowly transition the target muscles throughout your chest from the 90 degree overhead press, through all the inclined press, to flat bench and back up while gassing out the tricepts. Any comments on this workout? Any suggestions for frequency of burnout style workouts? ___________________________________________________________________________________________________________________ (This next section is on bosu ball dumbell bench training. Was wondering if you have comments or oppinions on the following? ) _____________________________________________________________________________________________________________________ Generally, traditional seated bench presses provide the best strength gains. However, there are reasons to incorporate some unstable training. The key difference lies in your goals, and there are limitations-for instance, leg work on the Bosu ball may have higher risk than return. My favorite Bosu ball exercise is the dumbbell bench press. Now, let’s explore the benefits and risks of the Bosu ball dumbbell bench press: Benefits: Muscle Activation and Imbalances: The Bosu ball introduces instability, engaging stabilizer muscles. This helps address muscle imbalances by requiring each arm to work independently, improving overall upper body strength and stability. Range of Motion: Unlike a traditional barbell bench press, the Bosu ball allows for a greater range of motion. This increased stretch and contraction can effectively target chest muscles. Functional Fitness: Incorporating unstable surface training (UST) like the Bosu ball enhances functional fitness. It challenges your core, balance, and proprioception-essential for everyday movements. Risks and Considerations: Conflicting Research: Studies on balance board training yield mixed results. While some show benefits for ankle health, others highlight an increased risk of knee injuries. Additionally, one study linked unstable surface training to an overall decrease in athletic performance. Shoulder Injury Risk: Using heavier weights on the Bosu ball increases the risk of shoulder injuries. Maintain proper form and avoid excessive loads. Limitations: The Bosu ball may not be ideal for lower body exercises. For lower body work, it’s better to keep your feet on solid ground and explore other ways to introduce instability. Science-Backed Insights: Motor Control and Proprioception: UST improves sensory function, leading to better motor control and accurate movement patterns. Upper Body Focus: Unstable surface training is better suited for upper body exercises, such as sitting or lying on balls during training. Remember that individual preferences and goals play a significant role. If you want to challenge stability and improve functional fitness, incorporating the Bosu ball dumbbell bench press can be valuable. Always prioritize safety and proper form.

[@jjhbball]

Will fast reversals increase resilience, particularly in connective tissue? Asking as a basketball player. I understand that this would not be optimal for hypertrophy.

[@TheHappyhorus]

When darth Mike pulled his hood back i had a Spaceballs flashback with Rick Morranis 😂😂

[@batmansoars7805]

That Andrew Tate impression was gold 😂

[@daniellopezMP]

I find that for me, I get the best results with an extra slow controlled eccentric phase with a 1-2 second puase at the bottom with no pause at the top unless it's just to readjust my form) for every rep. It's true that I have to use less weight and I can't do as many pullups and dips, but I find better stimulus without hurting my joints. Slow eccentrics also helped me getting back to squatting safely after a hernia repair.

[@ordinarryalien]

Many people just don't have the time to watch these videos from all these channels. I wish you would write a book, Dr Mike. Something like "Bodybuilding for People in a Hurry".

[@ordinarryalien]

Yes, I stole the title from Neil DeGrasse Tyson. 😑

[@Bendder]

👍

[@StMargorach]

19:16 with myo rep match sets with flies it's a lot easier than taking 3 breaths at the bottom XD

[@kenshufflebottom9913]

Training equipment question. I train at home since my work schedule makes it hard to get to the gym. Trying to minimize equipment due to limited space. Do you think a cambered bar could double as a rackable ez curl bar? Or could a rackable ez curl bar double as a cambered bar?

[@Schmegil]

That on the fly failure demonstration was on point. You can tell Dr. Mike trains to failure a lot 😂

[@KalebSargent-rt7qk]

Could you make a video about the nuances of weight training for people doing Manual Labor/Trade jobs 40+hrs a week. Are there ways to still make progress in the gym without completely exhausting yourself and training is unproductive or is it just impossible? Would appreciate any feedback🙂

[@MrDjhealth]

Mike Mentzer said 4 seconds up/ 4 seconds down is ideal for hypertrophy because it cancels momentum. Momentum is an outside force that subtracts the actual force applied to the muscles throughout the continuum of the range of motion

[@dalecrawford6531]

Love the channel. I'm wondering - when the bottom of a squat is deep, it feels like the tension's relieved as I 'sit' on my calves. Is it more effective to maintain tension, pausing reps slightly above the bottom 'rest' position, or is the extra stretch (with less tension) more beneficial?

[@johnnyv1034]

Switched over to my Bluetooth speaker right at 6:50 and about shit my pants. Time for a shower I guess.😂😂😂

[@yawnyjawny]

I started watching Dr.Mike and now my muslces have muslces. Thanks Dr.Mike!

[@cesarmiramontes7]

@Dr Mike, I love your videos; thank you! Should I still do slow reps if I'm using a device with variable weight, like the Tonal Gym, on eccentric mode or Smartflex? Thanks!

[@Kyle_Humniski]

Dr Mike looking like a Sith Lord with that hoodie on and I’m here for it

[@markbarrett50]

I’m curious to hear your thoughts on techniques to spend more time in the stretch position. Like 1.5 reps. 1 rep = 1/2 way up, all the way down, the all the way up = 1 rep. I like doing these on cable or machine flyes, or even on leg press. (You can do them on hack squats, but ummm …). Likewise on a CG seated row, I will go to full scapular extension for a 4 count, then pull it back up to a full arch/squeeze. I throw all these kinds of things from time to time.