Very happy you're doing content like this. These lectures really have everything you'll ever need from a theoretical standpoint - Thank you Mike
@RenaissancePeriodization3 жыл бұрын
Glad you like them! - Dr. Mike
@fadyphilip38233 жыл бұрын
I second you. This content is very unique and very useful as well. It gives the complete info rather than bits and pieces. Thanks alot
@Unholyspirit3 жыл бұрын
@@fadyphilip3823 agreed
@m_js57092 жыл бұрын
Agalloch brother 👏🏾
@spikestoyou2 жыл бұрын
Agalloch!
@pedroe.p.decastro85223 жыл бұрын
I actually stopped watching these videos to curb my analysis paralysis, but still clicked, liked and commented for the algorithm. People need more Dr. Mike.
@RenaissancePeriodization3 жыл бұрын
Ha! You know, it's not the extra information that hurts, it's the information without attention to how important it is. Frequency isn't a big deal, so it automatically isn't something you should spend a ton of time thinking about, for example. - Dr. Mike
@pedroe.p.decastro85223 жыл бұрын
@@RenaissancePeriodization Oh, I'm aware. I'm just putting off watching these vids for now because I would alter my program every week for absolutely no reason just because a piece of information was brought to my attention, even if it was information I already knew. I'm very well aware the problem is in how I interact with the info, but other than a complete detox I couldn't find a way to stop fidgeting with my program. I only opened the video because this channel is the only one I have notifications set up for. I added it to a list and will binge them when I'm nearing the end of my meso.
@christiandecastro33603 жыл бұрын
@@pedroe.p.decastro8522 Same here! But I love listening to Dr. Mike and there is definitely nothing wrong with learning something new everyday!
@esmee63083 жыл бұрын
That's a good call, I can luckily turn off my brain and go with the plan so I get to enjoy listening to Dr Mike on the daily, but there's applicable information in every video, it's amazing.
@devil5hlygrim9723 жыл бұрын
Read stoic philosophy to help curb your analytical wayz boyeeeeeeeeeeeeeeee
@TJ_Gonser3 жыл бұрын
Man deserves a billion subs he’s changed my life
@PatLures3 жыл бұрын
@@eventhorizon7234 What?
@ethanproffitt14083 жыл бұрын
@@eventhorizon7234 what are your thoughts about Trump telling people to get the vaccine?
@TJ_Gonser3 жыл бұрын
@@eventhorizon7234 well all his videos are based on clear science. So it definitely makes sense that he got it. Even in my personal circles the only people that have died weren’t vaccinated, and the data backs that up. The only thing I don’t like is how you never hear about natural immunity after getting covid, which has been shown to be more effective than the vaccine as of right now.
@TJ_Gonser3 жыл бұрын
@@eventhorizon7234 just because he has a little bit of politics on a fitness channel (which the majority). Doesn’t discredit all the the phenomenal information he has and continues to post.
@TJ_Gonser3 жыл бұрын
@@JustSomeGuy69420 why did you click on this video if all you need is “sleep an appetite and a love for training” ????? yeah if you want to look ok do that, but if you wanna look great you gotta pay attention to details unless you have ungodly genetics. Facts don’t care about your feelings of the guy man.
@ericneirynck88303 жыл бұрын
"I'm no rocket surgeon." -Dr. Mike, 2021
@leandrochinelli95493 жыл бұрын
I played twice to be sure that he said that hahaahahahahahaha
@timi_r03 жыл бұрын
He "stoled" it from Boogie's Francis!
@paulbracamonte23343 жыл бұрын
First time that joke was told - 1958
@minimalsheep89003 жыл бұрын
??? Have you never heard that before....?
@MartiinCarrillo3 жыл бұрын
😂😂😂😂😂
@Seabee20810 ай бұрын
Man I've over trained for years trying to train every body part twice a week. As natural it's damn near impossible to maintain. I was stuck in a plateau, and since reducing to each group once a week or once every 4 to 7 days, feeling stronger, fully recovered, cns recovers well enough to keep going hard, my joints are thanking me, and I'm putting on size and strength in months faster than the years I was doing higher volume/frequency training. Everyone's different but I'm damn glad I changed it up and stepped back a little to prove the less is more theory correct (for me)*
@ThaStonedGardner20 күн бұрын
I was doing the same thing, constantly aggravating old injuries. I took three months off and just did bodyweight and band rehab exercises at home. I went back to the gym at 3x a week, and once I got used to the workload again I added bodyweight and dumbbell/EzBar training at home. So I'm still hitting everything 2x a week, but it's far less stressful on my joints and CNS. For example, I train hard n heavy chest and triceps on Monday at the gym, and then do various types of push-ups and lower weight triceps at home on Thursdays. Still challenging myself on the at home days, just not wearing myself out. I'm training six days a week, but only three of those are super taxing, and I take Sunday's completely off. Stuff is growing again like crazy.
@ty-le5lv Жыл бұрын
Been training 20 years+. This is by far the most comprehensive, understandable, and logical explanation I have ever seen.
@binchili Жыл бұрын
fr?
@Jerlemi211 ай бұрын
I’ve been training for over 20 years. The best results I’ve ever had were from HIT and lots of rest between. I’ve tried hitting the same muscles 2-4 times a week and that always ended in me plateauing and losing size and strength. Less frequency, high intensity, and more rest absolutely works for me.
@memolibir8 ай бұрын
Kind of mike mentzer style ?
@Jerlemi28 ай бұрын
@@memolibir yes very much like mentzer and dorian yates.
@Jerlemi26 ай бұрын
Yes very much so. The only difference is I do more volume than mentzer suggests. Instead of one massive failure set, I do 3 failure sets per exercise.
@chelious19733 ай бұрын
Been training for 30 years. I train the exact same as you. This goes against everything Dr Mike teaches. 😂
@seanuzunkaya80642 жыл бұрын
Started training with a 3rd upper body day, focused on back and biceps, and did this for 8weeks as an extra session in my upper lower split and then deloaded, the next weeks training after the Deload I hit back PRs EVERY single session.
@garvin323 жыл бұрын
Thanks Dr. Mike! I've learned so much watching your videos the past few weeks. First found you from your interview with my other doctor 👍
@RenaissancePeriodization3 жыл бұрын
Cool! Nice to see you watching Dr. Oz! - Dr. Mike
@naff8127510 ай бұрын
I love how just when I am thinking about how to overcome whatever struggles I may face, I always find solace in Dr mike and The RP videos
@newerest13 жыл бұрын
I am an acolyte of Dr Mike and his necromancer teachings
@alistairbury35733 жыл бұрын
That is a very broad concept.Training frequency depends on so many factors like age, lifestyle, food, intake, type of job,how much gear you take etc
@haseebsheikh16443 жыл бұрын
all of this sums up in " how you feel"
@AiryJAmbience Жыл бұрын
I’ve been working out for about 28 years now, and it’s so refreshing to keep learning about the thing you love. Thank you Mike.
@Archipocalypse2 жыл бұрын
I started doing meso-cycles along with deload weeks, on my 4th mesocycle now, thanks Dr. Mike! I routinely change up my workout programs which i design myself with all the info and guidance i have gathered during my research. I love my current program in where every muscle gets directly worked out once a week and indirectly(as part of a compound) another time that week. This is done simply by changing chest/tri day & back/bicep into chest/bicep and back/tricep. And just like "Joe" in this thread, a push leg day and a pull leg day. Quad focused leg presses and squats or hamstring focused, followed by direct quad/ham work, push glute drive on push day, and the glute curl on pull day, and the appropriate hip flexor exercises for the push/pull days. I have just for this program separated shoulder/calves onto their own day where they get murdered, shoulder is mostly side delt with a little front. rear delt is on back day, and front delts get ton of attention on chest days and shoulder days. 6th day is a bonus core/cardio day, and 7th rest. This has been my favorite workout split in the 3+ years i have been continually training.
@TrumpTrain911 Жыл бұрын
Squats aren’t really effective for hamstrings brother
@I-di-nt-do-nuff-in- Жыл бұрын
It’s harder to take a rest day than it is to find the motivation to work out.
@crusader44812 ай бұрын
Damn it! I know I need to go to three times a week. I was in denial and then saw this...
@whyask8065 Жыл бұрын
I used to watch Greg doucette but now days I watch your stuff instead. Much more informative in my opinion! Good stuff.
@pstratt12948 ай бұрын
Thanks sooo much for your content Mike! This channel is exactly what I needed. I was a serial over trainer for most of my life, pushing too hard and burning out. (Taking the motivation vids too literally). After watching your vids I gave myself “permission” to train 2x per week and actually recover before training again. What a difference, I’m making excellent gains and looking forward to the next workout. Thank you for sharing your wisdom and knowledge!
@ogreofgormley Жыл бұрын
This is easily my favourite channel on YT for training and knowledge
@Burkhimself Жыл бұрын
Man, for years I did one body part a day, legs 2x a week. Recently went to a push/pull/leg split (6days)….now at a 3 day full body (w/3 days medium intensity moves w/2 lagging body parts) & love it. 💪🏼
@ivancolandrea95833 жыл бұрын
Thanks coach! Your channel really makes it simpler for understanding how to progress without the "enhancements" that other channels fail to mention, especially as I get deeper into my 40's and am learning to actually understand and stick to a plan.
@sep692 жыл бұрын
This channel is pure gold. Thank you very much Mike ! Just found the channel and in the videos I've been watching over the last week almost all my questions and things I was thinking about have been answered. This channel deserves way more subscribers.
@lv-mh3zi3 жыл бұрын
Probably learned more from Mike than all the other channels combined. Quality.
@TheBoofer331 Жыл бұрын
The problem I always have with bumping up the frequency is being able to do it effectively for every muscle group. I hit the same parts every 5 days or so, but I’ve experimented with higher frequency. I run into a wall because my sessions get way too long and I just don’t have the time nor endurance to maintain that
@bradturner7678 Жыл бұрын
Do you want to optimally grow every single muscle at the same rate? Seems more ideal to focus on a few you really want to grow and dial back volume for others you care less about, and this is probably later into someones lifting experience whos built a base. If you wanted more chest and shoulders, upp the volume and maybe dial back everything else. Maintenance requires a lot less volume than optimal growth.
@blueeyed50748 ай бұрын
@@jasonhardin2148 😂😂😂
@OffTheGrid19823 жыл бұрын
I am definitely guilty in my 20s of doing a bro split for way too long. I love changing the frequency to accurately determine what works for me. Always great content and interesting points
@Kooskee2 жыл бұрын
I am currently using this split and i really love it : Mon - Back-Biceps-Forearms Tue - Shoulders - Triceps Wed - Legs - Abs Thur - Chest Fri - Back-Biceps-Forearms Sat - Shoulders - Triceps i really do like it it works phenomenal for me and for other people that tried this split
@Legionarivss Жыл бұрын
Wish I had the work to implement this. Definitely a schedule I'd be interested in doing.
@lexsite Жыл бұрын
You are training the big muscle groups once a week and piddly biceps/triceps/forearms more than once? Lol
@Kooskee Жыл бұрын
@@lexsite my guy this routine was old I’m not doing it anymore 💀 I’m doing push pull legs any routine works you just need to slowly progress
@m_js57092 жыл бұрын
Realizing you don't need dedicated days for one muscle group was the most liberating thing ever. Doing full body days 4x a week where I'm able to squat, bench, deadlift, row, etc twice a week was a beautiful discovery when I began doing that. Instead of a leg day, I just throw 4 sets of squats & 3 sets of leg press into a session 2x a week & 3-4 sets of stiff leg or traditional dead lifts in my other 2 sessions. Boom twice the volume of a leg day, easier to recover from while using more intense lifts at the same time.
@RaoBlackWellizedArman Жыл бұрын
Absolutely. But say that to the average gym goer, and they say full Body workouts are for beginners. 😮 Not a huge problem unless among them is someone you want to educate/mentor.
@jonathancontreras633 Жыл бұрын
@@RaoBlackWellizedArmanthe silver era bodybuilders like Steve reeves and reg park built their bodies on full body routines
@hemi5.7awdpursuit5 Жыл бұрын
@m_js5709 I’m a beginner that would kill me. Had personal trainer put me through that full body 3 days week. I barely could get out my car going to work for 3 months never fully healing. Because I couldn’t rest like 2 muscles a day schedule. My muscles couldn’t grow like I wanted at all compared to 2 muscle parts a day instead. But when I did bodybuilding style I was more rested stronger and pushed more weight and gain muscle faster
@RaoBlackWellizedArman Жыл бұрын
@@hemi5.7awdpursuit5 When you increase the frequency, you should proportionally decrease the intensity. Example: If you did 4 sets on a bro split, you should only do 2 sets on a full body split at first and later on if you feel adjusted add additional sets. Also, you should be more mindful of training to failure. Leave a few reps in the tank as appposed to complete failure. Full body training is a very powerful tool for everyone. But weight training has its rules. You can't simply change one parameter without making appropriate adjustments to the other parameters.
@bradturner7678 Жыл бұрын
@@hemi5.7awdpursuit5fullbodys can be harder to program, you need to realise you cant train muscles as hard or as much than you would u/l or p/p/l in each session, you also dont need to hit every muscle the same on a full body day, you can prioritise different ones on the days.
@larrytate1657 Жыл бұрын
I train each muscle group 1x a week. I’ve always found that worked best for me personally. But do what your body responds best to.
@jarrod1687 Жыл бұрын
How many sets per muscle group?
@pseudoproak Жыл бұрын
Same for me. Each exercise 3x8-12. Pull, Push, Legs.
@-juliuscaesarzeppeli--yuri90109 ай бұрын
do you see result ?
@mrpink6022 Жыл бұрын
Overtraing is not the problem....it's not hydrating, eating, and sleeping
@mayukhsen81953 жыл бұрын
Almost everything between twice a week to 6 days a week works great in the long run, none better than the other. However the goal should be to start the new session fresh, without soreness or any hint of weakness (it can be felt while tensing the muscles) in the muscle group in question.
@originalruckuscrew3 жыл бұрын
Mike thanks to these videos you’re the reason I randomly wake up in the middle of the night smiling
@trevortrev67893 жыл бұрын
I feel like if bodybuilders created a calendar it would have an even number of days per week.
@RenaissancePeriodization3 жыл бұрын
PREACH. I've long been an 8-day week advocate lol! - Dr. Mike
@Rhynome3 жыл бұрын
@@RenaissancePeriodization *angry Hebrew noises* Eight days, well I never!
@ghfjfghjasdfasdf3 жыл бұрын
Fkn hilarious😂
@RightDragon889 ай бұрын
Excellent content. With my busy schedule and yet my determination to be in the gym, I try to get an hour to 1.5 hours a day after work each day. I have a rotation of ppl that I use, which allows me to train one group of muscles twice a week with rotating groups each week. I even throw a day just for cardio too. Each session is intense, and I'm only happy if my muscles are pumped and weak afterwards. I suffered an injury a year ago and recently healed. I made the mistake of not training anymore, and now I'm getting my old strength back and trying to lose weight. I'll keep following the channel to learn and grow in my training.
@GUITARTIME20244 ай бұрын
Too often at gym. Try 2x upper body, 1x legs, and see if it works for you. 3 visits a week.
@Lerppunen4 ай бұрын
@@GUITARTIME2024He will probably build more muscle and lose more fat with 5 times a week.
@GUITARTIME20244 ай бұрын
@Lerppunen maybe, but for me, less visits but more volume does the trick.
@BjornVzlaАй бұрын
@@GUITARTIME20243 times a week? 😂 go watch disney princess
@GUITARTIME2024Ай бұрын
@@BjornVzla he's a busy guy. 3X a week is fine if he's serious.
@daniell5751 Жыл бұрын
I found that for me the best frequency is to train the muscles 2x in a period of 8 days. So I do a PPL split and train 5x a week. The following week I start with the training that I should have done on Saturday. My PPL is not the same every day, to avoid problems like lagging shoulders and arms. So each day has a specific focus
@johanfanelli9836 Жыл бұрын
I'm thinking about it, I have the same issue with shoulders and arms, how do you train your shoulders when you only have one push day in the week? Cause there will be weeks whereas you're not going to have 2xfrequency for pushing
@daniell5751 Жыл бұрын
@@johanfanelli9836 sometimes i do stimulus on shouders in the Leg day, and sometimes do supersts for arms.
@jomon72310 ай бұрын
I have found if I miss 5 days of working out, really feel pumped and stronger at the 6th day
@leandrochinelli95493 жыл бұрын
Thank you, I've got all my gains because of you. You're simply the best coach of KZbin!!!
@adamek97503 жыл бұрын
2x a week is what everyones been recommending for years but around with 1-1.5x a week frequency is best for me
@dawidgarstecki85533 жыл бұрын
Same with me. 2x a week brings too much stress and overall tiredness
@aminezourhlal29523 жыл бұрын
Depends on the muscle group and your weak spots, you can smash your weak muscle groups two times a week and keep your good muscle groups once per week/2 weeks
@JoshBenware3 жыл бұрын
Yeah, bro splits have been great. 2× a week was great when I was progressing like crazy. Now I'm older and progression is a bit harder. Its exhausting pushing myself to get under the weights on e a week per muscle group. 2× breaks me down in about 2-3 weeks.
@chadpunte17313 жыл бұрын
@@dawidgarstecki8553 how many sets are you doing per muscle group at that frequency?
@tazmania10664 ай бұрын
Very educational video sir. I have tried to train hard over the years but realised my workouts were getting too long. Now I use high intensity and break my workouts up for shorter intense sessions and only train when I've recovered properly. I also used to overlook the importance of high quality sleep and nutrition. Now I'm not a gym rat but a healthy strong individual enjoying life the sensible away by never going to extremes.
@davidwebb23326 ай бұрын
As I have gotten older I am focusing on recovery. I do feel strong but stay sore about six to eight days. I hit a BP about 2x every three weeks and am progressing well enough for my wife. Happy wife means I am doing something right.
@Walkingstreetswithmatt19895 ай бұрын
Yes I’m overthinking big time watching millions of videos. I have been progressing. I’m hitting each muscle 2x a week with 3-4 days rest for each muscle. I’m doing at least 10 sets per week each muscle and going close to failure on all sets. I’m going up in strength each time I go to the gym
@JJ-ck1vg2 жыл бұрын
Chest back shoulder- lower bis tris- rest repeat ,
@eliasklein93115 ай бұрын
At the moment, I do 2-3 times a week, full body. I'm not new to lifting but since January, I basically came back to the gym, so I'm having newbie gains again. I train hard the times I do go to the gym, but then I need 2 days to recover. I can go after one day, but then I need to take it down a bit. I also can't make that much time for the gym, so it's perfect for me.
@gregoryburne52512 жыл бұрын
You really are the best, Mike. Thoroughly enjoyable. The knowledge and entrrtainment value is off the charts. Baaie Dankie van Suid Afrika af.💪
@mrhusse53 жыл бұрын
Dropped it right as I was looking for a video to watch while eating dinner -- perfect haha
@KBE873 жыл бұрын
I am so happy I discovered this channel a few weeks ago! I've learned so much from Dr. Mike, it's incredible. Thank you for making these kind of videos! This channel really has it all.. Nutrition, technique, dad jokes, general fitness/health info... Every time Dr. Mike says the word "analogy", I know we'll be in for a good time.
@bobdecker4551 Жыл бұрын
67 years old. I do a three day split. At my age I assume recovery/adaption takes longer. The split? Day 1 - Chest/Biceps Day 2 - Legs/Shoulders Day 3 - Back/Triceps. Typically 3 or 4 exercises per muscle group and 3 sets per exercise. Seems to be working well for me.
@Beats-By-Anthony3 жыл бұрын
For me, ''Hamstrings and glutes'' ALWAYS takes me at least 5 days to recover from, but the best for me is dong Hamstring with glutes (inderectly) once a week. Qauds on the other hand, on day 4 I am good to go. Biceps are recovered literally right after I have my post workout meal. LOL.
@katee84173 жыл бұрын
Literally same here. Hams/glutes once a week and they’re usually healed up by the time it comes around again.
@soumyashankar8683 жыл бұрын
Damn u guys have Jacked hams and glutes
@ghfjfghjasdfasdf3 жыл бұрын
Interesting, fellas. I went RPE 7 for Legs on Tuesday (murdered glutes) and I can’t wait to hit them again today which is Thursday.
@Jovahkiiin3 жыл бұрын
This is why i like having a push and pull emphasis on my leg days, really hard direct training twice a week would absolutely murder my hamstrings, having them on the back burner on my quad emph leg day makes it pretty manageable
@AnaGfit233 жыл бұрын
I’m the opposite. My quads take 5ish days to recover, but I used to train gals and Glutes 3x a week, now they recover in like 2-3 days. 🤷🏻♀️
@corismsyn Жыл бұрын
I am a once again novice lifter at 39 y.o. due to not being consistent all these years and coming back again from a long layoff. Currently at month 3. I'm doing PUSH/PULL/LEGS doing about 6 sets per muscle group per workout. 2 exercises 3 sets each. I find that I'm recovered after 3 days (i.e. repeat the workout 3 days later) from PUSH and PULL workouts which are my priority right now as my quads appear quite a bit bigger than my upper body due to mountain biking. But if I do 6 days a week it's too much systemic fatigue for me. 2 days on and 1 day off pattern is working for now for systemic fatigue but I'm concerned that I'm not training PUSH and PULL frequently enough and I'm wasting time not gaining for 2 days as it would be 4 - 5 days later before I repeat a given workout. If I do PUSH and quads together then PULL and Hamstrings together so I can pull off the every 3 days frequency then my workouts are too long. Any suggestions?
@ghfjfghjasdfasdf3 жыл бұрын
@ 18:00 You’re one of the best teachers I’ve ever had. Constantly cracking the funniest jokes, all the time, nonchalantly, which makes it spontaneous and fun as can be.... all while I’m learning at the same time. Helluva gift you have there! Looking forward to the next RPE Newscast btw. 😉 Can’t wait to see Jared Weather giving us the scoop on what the heavens have in store for us. This is one of my favorite channels on KZbin. ❤️
@SajadAli Жыл бұрын
this is excellent advice - no one on youtube is explaining the process to this level
@patrickdunham55343 жыл бұрын
I follow you guys religiously because I love the science based approach. I wish you'd do something for us old guys. I'm 60 and had a Aortic Dissection 2 years ago. Doc have me on shitloads of meds that basically keep me in a coma. I started lifting again about a year and a half ago, and have lost 50 lbs and put on some descent muscle. Docs are pissed I'm lifting, buyt very happy with the results. I definitely can't go heavy and promised them I wouldn't do any weight I couldn't at least do 3 sets of 10. Do you guys have anything for someone like me?
@RenaissancePeriodization3 жыл бұрын
Have you seen this vid? kzbin.info/www/bejne/qGndlHlsitlqotE or this one? kzbin.info/www/bejne/bXu0pICEo7tjoJI - Dr. Mike
@guisymorello29362 жыл бұрын
I have an aortic aneurysm and lift 😂. I’m gonna live my life.
@ParvParashar9 ай бұрын
Amazing work! Incredibly phenomenal video. 🙏💪👍
@nosa74 Жыл бұрын
Dr. Mike is spot on! Having been a personal trainer for over 25 years, I not only agree with him but respect him for putting this information on youtube!
@janailtongoncalvesdesouza41602 жыл бұрын
What an awesome content! One of the best in YT. This channel is waaaaay underrated.
@user-nu8wk8br2u Жыл бұрын
Man, appreciate your insight and covering all the bases in a coherent manner. Plus you are a cool cat 😊
@Red88Rex2 жыл бұрын
I’d love to be able to do PPL 6x a week but with my very physical job, I burnt out quickly. So my priority is my legs, I still do them twice a week, but only one push day and one pull day for maintenance. Seems to work a lot better.
@bradturner7678 Жыл бұрын
Why not do two upper days and two lower days? To benefit of doing an upperday instead of a dedicated push/pull is ability to superset antsgonist muscle, and the same time in the gym youd hit both 2x per week instead of one. Just a though of it works for you keep it up.
@jamiecrouch9069 Жыл бұрын
Great content quickly becoming my favorite channel for info. Only thing I would suggest is don't set a day to do x body part. If your recovered and feel strong hit it.
@HotRodM48 ай бұрын
My frequency is high. I go to the gym every day. Though I won’t go hard every day. It’s more mental that I like to be in the gym. I’m doing low intensity cardio as my rest days so I have to reason to be in the gym.
@dilaawarkhan23643 жыл бұрын
simple quality as always Dr mike- Thank you for all of these lectures :-)
@AngCJ-184442 жыл бұрын
I've experienced going from high frequency, being sore and getting injuries ( spinning my wheels) to reducing a day & volume of sets during each workout & eating more and finally achieved a big bump in strength and in 4 months only 0.8 kg on the scale increase.
@zl2848 Жыл бұрын
Mike, your videos are the best on the internet. Very informative !! Thanks you for posting all of these.
@NamelessUndead913 жыл бұрын
Back whenever I had a job with regular hours I was training three days a week and not really getting results. I recently started a job where I'm working overnights so now I find myself only going to the gym one day a week but doing a ton of volume and every time I go in the gym I am hitting PR's and my joints and muscles feel ready to go. I think people hype protein synthesis too much because you can be synthesizing your protein all day long but if you're just spinning your wheels you aren't going to get results.
@patrickhallermann38447 ай бұрын
Thank you for this video and all your content. I have been binge watching your channel, and your content is easily some of the best.
@christianbolt57613 жыл бұрын
Your videos are great. So much common sense grounded in science
@williamnewsome51698 ай бұрын
Biggest takeaway: Your body is dynamic, as should be your workouts. Periodically, frequency and volume should be changed to reawaken the body's hypertrophy and to avoid going stale. Thanks, Dr. Mike (what a genius that one).
@scottbuescher535023 күн бұрын
25-35 sets per workout same muscle group 12 rep range per set (350-400 reps), Chest, back, shoulders, biceps/triceps, legs. =1.4 times per week. I do pushups / dips after every day- 4 sets -except leg day total upper body rest. 7 days a week program- no Monday I do this bullshit etc. I throw in extra biceps and calves exercises for (2.8x per week) - the specific groups I want to improve. Some secrets are peptides (Ipamorelin), and carbohydrate powder for longer workouts on lower food consumption days. The systemic fatigue does appear however I can typically keep this up for at least 4-6 weeks before a rest period. No joint pain, no ego lifting, - pushing to 1 RIR with 10-15 reps. Reps all done like Dr Mike is watching :) I have veins popping out of my shoulders for example and have never done roids. NITRAFLEX-preworkout
@TThompson792 жыл бұрын
Extremely comprehensive and balanced information, you really can't ask for more. Thank you.
@kennywright88 Жыл бұрын
Thanks to you and John Jewett I created the best plan I’ve had in my life, I don’t even need a coach anymore. The rate of progress is absurd, funny, I always thought my genetics were shit, nope, my plans were shit. 😂
@mg1822 Жыл бұрын
Great video! So pretty much listen to your body and adjust your workout accordingly? I've been doing that for a while and it's been a balancing act of getting a good workout with having good recovery. I also think Bodybuilders need to toss out the idea of a 7 day workout week. I'm on a 9 day workout week, 3 days on / 1 day off / 3 days on / 2 days off - repeat. I usually do Legs/Shoulders, Chest triceps, Back/Biceps - Hitting the muscles 2X in a 9 day week. That's been working well for me.
@andrewnguyen33129 ай бұрын
Thx for the video. Was doing 5 hard sets for 5-6 work outs everyday and then 2 days of rest--got too tired after 2 weeks. Now I have to scale back to 3 hard sets for 4 workouts , doing 3 times a week. And I feel great each work out
@wishesandfishes4 ай бұрын
4 workouts, 3 times a week? Huh?
@lobarita9 ай бұрын
I lowered freq and my joints feel amazing now.
@adamr.nock.....91202 жыл бұрын
Thanks DR MIKE for All your HELP, your lectures has helped me after I lost my mojo due to covid.Listening 🎧 to you has given me the Get up n go I needed. Many thanks from Adam in Australia..Hope you get chance to come to our beautiful country again... Looking forward to seeing you again...
@adrianb41213 жыл бұрын
Saving this info for my next mezo. Currently on deload/active rest week, hahaha! Fatigue hit the max point, and built me up to this. Your past videos helped me plan this past cycle. On to the next :)
@kellykerr88483 жыл бұрын
Australia loves you too Mike!
@272roby2 жыл бұрын
I think the best important thing is got a good FEELING about our body self and this is not for beginners
@iamafloorguythe3rd3 жыл бұрын
You're my hero Dr Mike
@waderace4084 Жыл бұрын
I did full body for a long time, but my joints started killing me. I find the best option for me is Upper--Lower--Off/Active Rest--Repeat
@zezeti2246 Жыл бұрын
Same,ironically enough I switched to a brosplit😅
@guymon82ify2 жыл бұрын
Dude, so helpful. Thank you so much. I have OCD this is all very good.
@shamrock85613 жыл бұрын
I’ve been doing 3 full body workouts per week changing intensity and volume but now I’m training 5 days a week doing a full body routine. I’m doing about 20 sets for chest and back and 15 sets per week for all other body parts . Being smart as to what exercises I pick on a daily basis for recovery. Will only do this for 6 weeks or so then go back to 3 days a week. So far I really like it . I’m 58 years old and have been training for 35 years so I like to experiment and keep learning and trying new routines . I do moderate training sessions along with heavy training mainly on the weekend because I am more rested and I am much stronger on a Saturday than any other days because I work a physical job. . I recover pretty well so I’m really into the 5 days a week routine for now.
@binchili Жыл бұрын
5 days full body at 58? How's the clicking back discs ?
@shamrock8561 Жыл бұрын
@@binchili,disregard my comment on this video. I don’t even remember doing this. I guess I tried less sets and exercises per workout . I now Dona realistic workout for my age. I do a full body workout 2 times sometimes 3 times if I’m recovered enough. I only do 1 set to complete momentary failure per body part 8-12 reps with a 5 second concentric and 5 second eccentric contraction rep speed. This is a perfect workout out for me at my age of 59. It’s a tough workout but very easy on the joints because you are controlling the movement by increasing the muscles time under tension. Much safer and effective style of training. I’ve been getting good results.
@binchili Жыл бұрын
@@shamrock8561 wth u just described what i started to do recently,just without the recovery part bc i never took rest and never gave a single flying f about recovery and rest,may i ask how do you get to know when ur muscles and body are recovered?no one seems to be able to provide a way how.
@shamrock8561 Жыл бұрын
@@binchili honestly I do not rush back to the gym after doing this style of training because I notice if I get busy I do not see a difference in my physique. I feel I my size does not change. To answer your recovery question most experts will agree that their is no right answer to that question because everybody recovers differently. It is very difficult to answer that question for me because I am still a sanitation worker so I still do physical labor so my muscles don’t get the proper rest that I need so I limit my workouts most of the time to twice a week and I’ve been getting good results. More is not better. I think you should train every 3 days and see how that works for you if you are training to failure. When you are not training you will see your body grow . I wish I did this style of training years ago. Look for Jay Vincent’s You-Tube videos explaining the workout. It’s intense but it’s easy on the joints and you will definitely grow and feel good.
@shamrock8561 Жыл бұрын
Just focus on going from exercise to exercise without a rest in between sets. I go from one exercise to the next. I actually found great machines to use at this new gym I joined. They give you great tension in both phases of the movement which allows me to keep the muscles under tension for 60-90 seconds per set. I hope I answered your question . I love to experiment with different workouts for the past 35 years whether it was volume or how many days to train etc. I have finally found what works for me and my lifestyle. I’m done in 40 -50 minutes and by not resting in between sets it gives you a good cardio workout , just make sure you do your breathing techniques correctly.
@alexs8312 Жыл бұрын
I learn so much from your videos, thank you!
@toocoolforu7 ай бұрын
Saying training once every few days is a trick for us to gain muscle faster by training everyday than the competition 🥰
@_baller2 жыл бұрын
I like how active rest week says "easy" lol, I gotta write that too
@dotheworkreacts1191 Жыл бұрын
What's y'all opinion. I'm doing incline Dumbell bench. I'm doing 50 lbs. The goal is 4 sets to 8 to 12 reps. Current, I can get: Set #1- 10 reps Set #2- 8 reps Set #3- 5 reps Set #4- 5 reps Should I drop down to 45 lbs?
@thetraininggroundministry3079 Жыл бұрын
Love your videos. Very brilliant information. I agree with you on the once a week, high intensity training isn't optimal. I tried the Mike Mentzer/Author Jones workout method, and it was ridiculous. That very super slow essentric and concentric training makes no sense to me. If someone is recovering from an injury, I could see this kind of workout be effective for someone, but to put on mass, you really need to hit it twice a week. Good stuff here.
@dropas4136 Жыл бұрын
hit the sweetspot..finding it its an art of experince!
@paul-ty5lh3 жыл бұрын
basically if your joints are not on fire train harder,if your joints are on fire train a tiny bit less
@seandunn3332 жыл бұрын
Superb vid, great info and explanations. your the best MIke!
@richardl7570 Жыл бұрын
These videos are gold!
@thepassionofthegoose54723 жыл бұрын
This is outstanding. Thank you.
@kristinrigby89522 жыл бұрын
This is great! Thank you Dr Mike!!!
@TheDiablosix6six9 ай бұрын
Just watching this video now, over 2 yrs after it was made!! Question?? How relevant is this video now in December of 2023? I know science evolves so fast, so just wanting to know!!
@Ares010082 жыл бұрын
It's 2-3x per week per body part for me, training every day allowing 48h for bodypart to recover in between sessions, works good
@vinnie2019 Жыл бұрын
How many direct Sets per muscle are you doin per Session/week?
@tehphoebus2 жыл бұрын
Thank you for all the nuance and variables. You are truly adding value to the lives of many.
@andrewglagau86857 ай бұрын
Great education and love all your videos on KZbin. I'm an old bodybuilder from 1977 to 1981 but due to life issues have now just returned to bodybuilding and got a great pump 💪 on my very first session. But now it's been a few months into it and though I still get a great pump by even looking at my equipment ha ha, I still find it hard to get those muscles to grow even with good quality food, sleep and exercise. Even though some days my body seems to get that pumping feeling simply out of the blue while not even doing anything, its like it's telling me "Hey! I want to workout". Any suggestions would really help. I'm taking natural supplements as I've done my homework on all of them for assisting in testosterone levels etc..
@kylewettekin50403 жыл бұрын
I started like say monday chest 4 to 5 exercises 4 sets triceps 4 exercises 4 sets Tuesday back 5 exercises 4 sets biceps 3 exercises 4 sets Wednesday shoulders 3 front delt × 4 sets 2 rear ×5 reps and exercises aswell as 10 sets traps day off then a full body circuit all of the above muscle groups chest and back being the most of 3 exercises most the other 2 exercises then a day or 2 off and repeat been working out pretty good for me i guess thats 2 times a week great channel tho this is love it
@user-fk8rb8ue5h3 жыл бұрын
Recovery is the determinant of how often you will train.
@RenaissancePeriodization3 жыл бұрын
Excellent, and very much the case. - Dr. Mike
@drumunism3781 Жыл бұрын
“If you go high intensity and high volume, you’re gonna get into some bullshit” 💯
@2Rugrats9597 Жыл бұрын
A lot also depends on how many hours you work at a job and how old you are as well for recovery..
@Apathesis0 Жыл бұрын
I feel like every time I've tried to go to the gym, I make barely any strength progress after 6 months.
@Jimiluv4503 жыл бұрын
Thanks Dr Mike, this is a great sanity check!
@SchuyFit3 жыл бұрын
This man must have so much information floating around his brain. I wonder what it's like in the day of living as Dr. Mike.