Best Bang For Your Gym Buck | Reps & Sets | Is Going To Failure Worth It? ft. Doug Brignole

Are compound movements the best bang for your buck if you don't want to spend a lot of time in the gym? How many reps and sets are necessary to grow? Do you need to go to failure each set to get the most out of each movement? Let's ask Doug Brignole!
Amazing info like this in the full length episode here: lnk.to/DougBrignole
Make sure you pick up Doug's book, "The Physics of Resistance Exercise" here: amzn.to/2QAYUiK
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[@ShareefusMaximus]

So humble of Mark to give a platform to someone who has said things that are the opposite of the approach he has taken in the past.

[@andypicken7848]

Indeed. In addition he seems to have kept an open mind, you can tell because of type of questions he is asking. I do wonder if he will give Dougs methods ago

[@tarzan6405]

It’s just gang shit bruh when u on tha juice it boosts ya brain 🧠 jam brother. Never forget 711 train or gain and die.

[@youdontknowme.idontknowyou6904]

@@tarzan6405 very good. Thank you.

[@littlethuggie]

Is it?

[@DamaniJones]

Actually scared that more people are going to find Doug…they’re going to hog my cable machine. 😅

[@trumanpatriotsactivities6913]

Doug makes so much sense. I used to love watching him with Ric Drasin.

[@jessebrown1400]

Yeah that was the best, I miss them both!

[@scopasbrune1009]

By the way -- you guys have one of the best podcasts on the innerwebs - cheers

[@MarkBellsPowerProject]

Thank you so much bud!

[@rpavich]

I'd LOVE to see a real-time debate with Doug Brignole and Mike Isratel (who just put a rebuttal video up on Doug)

[@SuperKnighter101]

Need to have this guy back on the show. Super interesting

[@fourftr]

great video you guys asked Doug great question which I believe helped the audience watching

[@warrenwilliams334]

Doug's knowledge changed the way I train. I no longer shoulder press or incline. The result: bigger shoulders. No shoulder pain. Bigger flat bench (even though flat isn't the most ideal builder for chest) I'll never give up the flat!

[@sooparticular]

nice what are you doing for delts? thanks!

[@warrenwilliams334]

@@sooparticular I do side raises. I use the cable machine. Keeping my arm straight. If the cable machine is in use I then use dumbbells.

[@sooparticular]

@@warrenwilliams334 very kool Ive been following doug for years and side raises cant be beat..I also love cables for rear delts also///thank you!

[@warrenwilliams334]

@@sooparticular thanks Chris. I wish I knew all this years ago! All the best brother

[@sooparticular]

@@warrenwilliams334 me too im 52

[@thesoundpurist]

One of the best podcasts

[@darvinlobaton4825]

I love training to failure , but I started training my whole body everyday(bodybuilding style )looking for more that contractile fatigue factor and is has been a game changer

[@MarkBellsPowerProject]

Chasing the pump is the best

[@ralfnuggs165]

@@MarkBellsPowerProject factual

[@Brianconnors427]

How has it been a game changer?

[@scopasbrune1009]

I bought his book because of this podcast -- try it -you'll like it -- genius --thanks Mark

[@MarkBellsPowerProject]

Glad you are digging it!!

[@Barneyfithlawman]

@@MarkBellsPowerProject having a difficult time seeing what is supposed to be so great. Any exercise can be dangerous or possible more prone for injury. Saying do some isolation work is going to change your body. Mark you having clips of doing dips with I'm sure some aches but still able to do them. Did they injury you or have they ever. I think everything he says is mostly common sense and some is very debatable. Good for him and maybe great for some folks. I did do some decline bench and liked it. Dorian told people years ago to do decline

[@joojotin]

Mark, what is your favorite exercise for chest? Bench press? 😀

[@pbennett13]

I don’t like the “either/or” options. Either you do 50 light reps to failure or 6 heavy reps to near failure… Why not 6-8 reps to failure? What about rep speed? How about a slow, controlled rep speed? How many sets? When you can’t do another… you can do that in one set or 10 sets.. I choose one

[@alvodin6197]

Extremes are just used as examples. He explained why you shouldn't go to failure, 6-8 works fine, but not to failure.

[@alvodin6197]

Going slow is detrimental to muscle growth and strength/power. There has been research on the topic. Also, I'm not good at physics but there are equations that explain why heavier weight, lifted faster and for more reps is better than lowering the weight, going slower for the same amount of reps. The only thing slow reps are good for are the eccentric fase for hypertrophy and if you are injured. Other than that, slow concentrics are garbage.

[@Gengh13]

Since I only do this for for health and longevity, and my priority is time efficiency, not maximum hypertrophy, I just do 1 set to failure 2 times a week and at least now I'm getting decent results.

[@MarkBellsPowerProject]

Good job on finding what works well for you.

[@PK-qv5kv]

You do one set to failure per exercice or per muscle? I would like to get your insight since im trying the 1 set to failure approach but i do like 2 to 3 exercises per muscle.

[@strongforlife4352]

A great way to train. I really like Doug's approach to exercise choices but I've found for myself and my clients that we grow much more quickly on far fewer sets, with the working set being taken to failure. We're all drug free though so we have different recovery rates to assisted athletes.

[@pawe8296]

Thank you for this comment. Today I begin my training and my plan is 1 set to failure per exercise, full body workout. I know that for me it works great.

[@incorectulpolitic]

What about what ''science'' that says the ideal rep range is 60- 120 reps per muscle per week?

[@hkaszowi]

so basically 20 total WORKING sets per larger muscles with a heavier weight that allows some degree of failure?

[@sooparticular]

yes and no ....the failure part is very interesting....Doug is asserting volume...CORRECT TARGETED VOLUME ..but coming CLOSE to failure is what he has found in 40 years of exercising...its very interesting ...if we do the best movements and work hard and long enough we will see consistent growth.

[@jeremypritchett6630]

Maybe a stupid question still learning, why are you wearing a belt while bench pressing?

[@TheProchargedmopar]

👍

[@JAMIE_ATKINS]

Damn It, Chris looks Awesome lately...@ .40 seconds in

[@relaxingsoundsandstudymusi1683]

If you ain't on juice lift heavy and to failure on last sets

[@joebueno619]

Strength Cartel please…. Ty

[@hockeycop1264]

So how many sets and reps

[@MarkBellsPowerProject]

Doug explains it in the video. Not exact numbers but he said you'll get more out of a challenging weight and less reps vs less weight and higher reps since you can throw in more sets of lower reps.

[@Seahawks1976]

@@MarkBellsPowerProject Good video. Slightly confused because for years Doug recomended doing a 50,40,30,20,10 routine. Curious what he thinks of it now

[@sooparticular]

@@Seahawks1976 yes he went thru that phase I remember him talking about it

[@gregz1235]

Doug's the man. He completely destroyed everything Mark's built his following on. Humbling experience for mark. With that said, powerlifting is needed for powerlifters. That's it though

[@davenportbarbell734]

Except Mark has way more muscle than Doug

[@gregz1235]

@@davenportbarbell734so that means what he did is better for muscle growth? Maybe he has better genetics? Took better drugs?

[@davenportbarbell734]

@@gregz1235 yes I’d agree with that but there are also countless examples. Doug claims back squats are no good but what about Ronnie Coleman, Paul Demayo and Tom Platz? He says bench press is no good what about Arnold Schwarzenegger and again Ronnie Coleman? He says the pullover machine is no good for the back yet that’s what Dorian Yates credits for his back. Literally no one has done Doug’s training and accomplished anything.

[@gregz1235]

@@davenportbarbell734 that's a bad argument. Listen to what Doug's says. Just because someone worked, and got you to a destination, doesn't mean it was the most effective and efficient way to do so. Dorian did pull overs and he got lats. Ok he also brushed his teeth. Does that mean brushing teeth contributed? He have have got just as good of lats with 1 arm lat pullins than if he pull overs, and had less stress on the connective tissues and joints.

[@gregz1235]

@@davenportbarbell734 also Doug NEVER said squats don't build quads. He absolutely said they do. But at the same time he advocates other more efficient exercises as the preference.

[@systemtrend3194]

Andrew if I go to ST gym this weekend do you want to hit up a workout?

[@MarkBellsPowerProject]

Might be here Sunday. If so, I'll be hittin up some Brignole-ish leg movements.

[@systemtrend3194]

@@MarkBellsPowerProject what time do you usually workout?

[@MarkBellsPowerProject]

@@systemtrend3194 honestly, before the gym opens lol. What's your IG?

[@systemtrend3194]

@@MarkBellsPowerProject systemtrend

[@_Sam62]

What About the use of steroids, that according to Doug is quite normal and even should be during a competition preparation as he claims in this KZbin video of Metal & Iron, Part 3: First bodybuilding contest advice from Doug Brignole, Steve Greene , & John Taylor! From 7 min 10 sec.

[@Corekidbeenybunny]

Failure should only be used on your last couple working sets. Boom that simple.

[@piotrdragan5792]

Steak shake?

[@MarkBellsPowerProject]

Soon... we’re doing our absolute best.

[@piotrdragan5792]

@@MarkBellsPowerProject if I learned anything, it’s to buy way more next time lol! Thanks for the reply!

[@MarkBellsPowerProject]

@@piotrdragan5792 hope you are able to secure more on the next drop.

[@TypicallyUniqueOfficial]

I am so torn on Brignole's way. On one hand, I agree with a lot of what he says..such as certain movements being the best exercise for certain bodyparts (lat pull in and decline DB press). The part where I don't think I can ever agree with his is on a lack of variety of exercises. The barbell bench press, front squat/hack squat, barbell row...all these amazing exercises that will get you fucking jacked and that you can overload with more weight than some of his suggested exercises (like the sissy squat) can't be replaced imo. Your legs will never reach their full potential unless you do something like a heavy heavy leg press, a heavy squat or a heavy hack squat...but I think sissy squats are a great exercise for the legs and really can help with quad development. There's a reason why bodybuilders train the way they do (and have been) since the 60s and 70s.

[@TypicallyUniqueOfficial]

@jacob I do believe the science already proves that exercise variety for muscle growth is important. Assuming you matched volume, doing multiple different exercises for a muscle group is important. A pec muscle contracts differently in a cable crossover compared to a decline press, compared to an incline fly. The stress alters recruitment patterns and to maximize any muscle, it's best to use a variety of exercises (even if the decline is the best exercise for chest...you will need to do more than that exercise to see best development). More so than strength development.

[@TypicallyUniqueOfficial]

@jacob also I'm not saying it's not possible to get great results using the Brignole way, I'm just saying it's not the most optimal for maximal results.

[@joojotin]

@@TypicallyUniqueOfficial I dont think there is enough research yet on the subject of stimulating the muscle differently or targeting spesific fibers. For example what you mentioned about pecs, we dont have proof that cable flier or bench press stimulate the muscle differently. One thing I do know since I have been watching all dougs videos and have his book is that cable fly in example has worse resistance curve than dumbbel bench press. Its because with cable flys its too easy in the beginning and too hard at the top position. That makes it not so good exercise. All muscles have resistance curve, they are stronger when elongated and weaker contracted thats why we stimulate that curve with the right exercises that have right resistance curve.

[@joojotin]

@@TypicallyUniqueOfficial there is also very poor research done on the subject of needing a lot of exercises, the research has not been done with dougs recommended exercises vs conventional exercises so we cant prove anything yet. What we can agree on is that there isnt enoug studies/research.

[@joojotin]

Also you say that we cant get maximal leg developement without doing heavy squats or leg press etc. But the same thing can be said about isolation exercises. You need isolation everyone knows this and does it when bodybuilding so its either both or one that is needed but we do know that squats and deadlifts are not enough for legs, if it was true everyone would just do those. But I dont know enough yet either, I dont think anyone knows it all but I do think doug has some very good arguments for his stuff :)

[@horrorshowbass]

Uncle Doug having none of it

[@sscott5340]

Just use a Shake weight to failure 😂😂😂

[@1922johnboy]

Algorithms

[@Corekidbeenybunny]

If you don’t have enough time to do everything you need to in the gym, then you need to think about what is your priorities in life. I always every day I’m in the gym have enough time to do everything I need to in the gym. Stop going out and drinking and partying snd get your work done. I really dislike this, new age bullshit, “what can I do to make my workouts quicker”? Na get everything done in the gym and make time for it. Arnold and all the oldschool bodybuilders worked out twice a day 2-3 hours at a time. They made time for it cause that’s what was most important to them.

[@sooparticular]

yes I agree....whatever is your priority you will do. Its funny I actually did Arnolds twice a day split for a while....nearly hospitalized me....but Im a natural...i dont even take supplements and I took every single set to failure...it was fun learning experience!!

[@littlethuggie]

No other channel has more charlatans on it than this one. Literally, it's not close

[@haiguyse]

Dips don't do all that much for the front delt TBH.

[@davepazzaglia8294]

They primarily hit the whole delt...

[@haiguyse]

@@davepazzaglia8294 They primarily hit chest and triceps.....

[@davepazzaglia8294]

@@haiguyse They also get hit, but they aren't the primary movers... the shoulders are based on the angle the body is in.

[@julirohfit8570]

3:54 with steroids yes for naturals FK no

[@julirohfit8570]

all these steroid users doing pec flyes all day and have big chest i already know injections made it big not the training or diet

[@jeffstanek9842]

How did Arnold and others get so big? STEROIDS

[@DantheSavageProject]

I love you guys but I can’t stand Doug. It irritates the shit out of me that you are promoting this stupidity. He is conflating overall strength with local muscle strength. Has he ever heard of intra muscular coordination and neural adaptation increases from compound movements? A body builder can do all the isolation exercises in the world and will statistically never be as strong pound for pound with a real strength athlete because rate of force development. Has he ever heard when Fred Hatfield vs. Tom Platz competed in the squat against each other? Quotes from a round the 23 minute mark: “People have determined that squat, overhead press, bench press, these are the barometers, these are the measuring devices of strength. So they go, how much you bench? Well I would like to say how strong are you pec..” (People are essentially asking how strong your upper body is, not how strong are your pecs. The bench is a measurement of overall strength not the best pec development exercise.) “When people think that they be gotten stronger because their moving more weight in a squat... that doesn’t mean that you couldn’t have done the same thing with isolation exercises.” (Yes it actually does. Squats are an overall strength movement. Dorian said he didn’t do squats because he felt other exercises were safer and developed the legs just as well. Strength vs bodybuilding. Dorian was not “as strong” as a smaller Ed Coan) “If you did 4 reps of triceps extension or four reps of side raise or four reps of leg extensions you’d get the same strength increase.” (Using that heavy of weight to only hit 4 reps on an isolation exercise is a good way to get injured and still will not give you the same “overall” strength.) Doug needs to stay in his lane, and take strength out of his vocabulary. He’s a bodybuilder, different goal... and according to your podcast with Dave Palumbo, Doug may be questionable there too. By the way, Palumbo was an excellent guest. Again, Love you guys! Sorry for the long rant but I thought that was your worst guest since the vegetable eater, Joel Furhman .😂 @danthesavageproject

[@cdcaleo]

Perfect comment. Doug refuses to answer straight questions. He always redirects or misdirects a specific question back to his preferred narrative. Leg extensions will not build your whole body like barbell squats. He knows that but will never admit it because it contradicts his narrative.

[@DantheSavageProject]

@@cdcaleo Agreed! So glad Dr. Mike Israetel was willing to set the record straight.