How Heavy Should You Lift For Maximum Muscle Growth

[@vjbajwa42]

Mike has demystified weight lifting completely for me. Thanks

[@danielkanewske8473]

Same

[@50_Pence]

Me too. I never enjoyed it till I started watching this channel.

[@jedi4049]

fr and Dr Mike cool af

[@pierrea3094]

@@50_PenceI enjoyed it until I watched this channel. Now I enjoy other things with muscular men

[@andypicken7848]

vjbajwa42 I tend to agree. His teachings are flexible and fresh. My workouts have become far less deciplined and enjoyable

[@SeuOu]

god damn...there are other great fitness channels, but you could stay on RP for your whole lifting career and never go wrong.

[@RenaissancePeriodization]

🙌🏻

[@rockyevans1584]

Rp putting a rotund protuberance in all of us

[@grischad20]

Unless talking about weed

[@FirearmsFreedom]

@@rockyevans1584😂 lol

[@itskelvinn]

This comment was sponsored by dr Mike

[@Sky_Pony_1_mic_sierra]

I built my own 8-week plan based on Dr Mikes videos, with decent results, but i felt guilty that Mikes butlers needed better Lambos, so i got the RP Hypertrophy app. Turns out i spent the first 8 weeks doing WAY too much junk volume. Workouts are shorter, recovery times better, and i have like 2 hours a week back in my life. Also Mike's butlers can drive slightly better Lambos now, so win-win.

[@abramisme]

but does his butlers have butlers? na not yet...tell your friends about this...help the cause

[@nobombs8784]

You must be his best friend or next door neighbor on the payroll

[@drkmwinters]

Just bought it today and there's like 2 hours of high quality video content supporting it. I can't wait to get going!

[@MediQate]

@@drkmwintersHow much is it? Would that be better than the Athlean X program in your opinion?

[@GuzziOP]

Same, app is worth it if your new to min maxing in the gym

[@MrCk1234567890]

Dr. Mike’s imaginings of gym bro conversations fuckin crack me up. “You getting stronger?” “Nah not really bro”

[@bobo-cc1xw]

Bro

[@gonnfishy2987]

ikr !!! lmao

[@bilbobagginssword3926]

Mike makes more sense than any other channel I’ve seen yet. Hard work, gradual gains, no short cuts or goofy hacks, and being consistent. He’s the only one I believe is keeping it real. Thanks doc!

[@micahjoshua8827]

If it isn't heavy enough to make you say YEEAAH BUDDAAYY!! Then it isn't heavy enough.

[@amendmentenforcers8048]

Light weight

[@Sky_Pony_1_mic_sierra]

You can still yell that anytime you pick anything up. In my experience, there will be some grocery stores and at least one Goodwill that you won't be "welcome to come back to", but don't let that stop you

[@brewcewillis8328]

Light weight < yea buddy = ain't nothin but a peanut

[@susanwojcickisnicetwin]

👍 (from hospital bed)

[@ivk4808]

@@brewcewillis8328Everybody wanna be a bodybuilder but dont nobody wanna lift no heavy ass weight>>>

[@masalachaimasta]

It's like you're reading my mind and making exactly the videos I'd want to see.

[@Czechbound]

Yes !

[@bigmarv333]

I talked to someone about this very idea today and I was proud to see the overlap with what Dr. Mike is saying here. 💪🏽

[@Klusterfunk]

Dudes he’s a mind reader lmao I was looking for this as well mates hope y’all get some gains the grind is a marathon not a race!

[@atticustibbs2415]

Personal trainer and nutritional advisor here. I love how you go into the concept that every person has a different SFR, I’ve been preaching it for years and tend to design programs individually for clients based on this. Great fucking content as usual , keep it up.

[@DILFDylF]

Language! This is a Christian channel, sir!

[@Dijete_u_vremenu]

​@@DILFDylF Sounds like the Christians don't fuck at all 😂 come on

[@Dijete_u_vremenu]

​@@DILFDylF sounds like the Christians don't fuck at all 😂

[@NorthernTomato]

Glad I found your channel a few months ago, you have a knack for getting across the information in a fun and informative way. Keep up the good work Mike!

[@TTWalt]

I love everything you do, including the humor. I've been training for various goals for 44 years. Now I'm too big to be a competitive cyclist and too small to be a bodybuilder and my joints are too sore to be a powerlifter. In short, it's great. Keep up the good work!

[@thugg90]

yeah... the logic of this perspective just makes so much more sense than something like the effective reps model

[@vyepez500]

Hey Mike and Rp team, just wanted to drop by and say a massive thank you for all your incredible lifting tips and hardcore training philosophy. Since implementing your teachings, my gains have skyrocketed, especially in my legs! It's tough as hell, but I'm loving every minute of it. Cheers for the inspiration!

[@rammyboyz6492]

Very true points. But counterpoint, IVE GOT AN 8 HOUR RICH PIANA VETTED ARM WORK OUT FOR YOU BROTHER. Has the 30 minute rests between workouts and everything. Just be sure to bring tons of protein shakes!!

[@ReizokoRyu]

SIXTEEN of them!

[@mysticmarval]

@@ReizokoRyu😂

[@bobo-cc1xw]

Was thinking just this. All you gotta do is lift heavy ass weight, why are people only do enough sets that they can count. Bath in protein shake and get moving bro..24hr arm work out each day

[@Krimsic]

Dr Mike I just wanted to comment and say you are THE best fitness adviser in the space rn by a landslide. You're a science based lifter within lifting infrastructure but you're realistic and practical within the actual lifting portion. Just in the past couple months of watching you I've learned so so much. Most other "influencer" advice is honestly ass. They totally over complicate something that is completely subjective. You've taught me not to stress as long as you're doing what works for you in the the gym as well as my awareness on my lifts has drastically gone up. Thank you.

[@pierrea3094]

A few other good ones for you to checkout if you like the science approach: Milo Wolf, Kassem Hansen, Jeff Nippard, Dr. Pak, 3DJM, Revivestronger

[@Krimsic]

@pierrea3094 I don't like the science based approached, that's the thing. I think alof of these scientific based lifters have tainted the scene. Only a couple I follow. Jeff Nippard and Mike. Alot of these scientific based lifters are trying to reinvent the wheel. Only science part I like is the structure. I like the bro science more and I think Mike integrates both really well.

[@N8_Dogg]

RP and Wycked(Mike Van Wyck) are by far the 2 best weightlifting channels on YT

[@imhatchmantoo]

Just finished my first Meso on the RP Hypertrophy app and I will never work out without it again. I was doing so much more work than I need to and it was holding me back. Now I work smarter not harder and I have new visible gains in 5 weeks that everybody can see. I am STOKED about the next year. 🎉 Best money I ever spent.

[@akbananachucker2441]

Can you explain a bit more about this extra work you were doing? Thanks

[@cscleghorn]

This is my new favorite channel. Been taking some of the advice on this channel and it’s nice…veddy nice yes.

[@martonfitness]

Dr. Mike, thank you so much for everything you do on this channel. I have learned so much from you in a short period of time and have optimized my training SO MUCH since finding this channel. This guy is literally the smartest mind in the fitness game

[@seattlegrrlie]

I do both. I'll start the cycle in the 6-8 rep range. I'll start progressing weight, then hit a point where my joints start to get cranky. Back up the weight, increase the reps until my joints are happy again and they've built their connective tissue capacity. Push the weight back to 7-9 reps and it's surprising how much easier and faster that progresses

[@ericraber1214]

Started following Mikes tips on hypertrophy. 2 weeks in, feel like I’m breaking thru my plateau

[@alextaylor29]

Fantastic knowledge download as always. As a mature lifter for 35 years (I'm 54 now) love learnings things here have been incorporating them into my workouts in my home garage gym. Currently 6'2, 265 lbs heavily muscled thanks to your guidance!

[@jedi4049]

Dr Mike I used to do 3 long ass days in the gym. Id get run down and then want to skip days sometimes. I saw one of your videos saying break it in half now I just started doing half beginning of week and half at the end. So I train each muscle twice, dont have to plan around 2 hours anymore I can get work in 45 min-hr and just go more days a week. 5 days spreading vol way better. Thanks homie. Love the channel. Im 37 and year back in so Im not an expert.

[@cjcobracommander84]

I'm glad you brought up individual tolerances. People like me got hung up on what science says should work. I personally found less reps with super slow cadence/static holds saved my joints. I may not be getting "optimal" hypertrophy according to science but I had to find what would minimize my joint pain to make me adhere to training long term.

[@citrix123]

Love this comment , super work with adaptions to suit needs instead of goals with destinations of only injury leading to no activity , good man 👍💪

[@kennethjimenez4256]

Always nice to get a piece of advice from "the thing" from the fantastic 4

[@pandeomonia]

Thanks for this, it confirms a lot of empirical data I was experiencing with chest press. I was trying to go as heavy as possible and push weight, not reps, and my shoulders were being ground to a paste just like you said. I dropped weight, increased reps, and slowed down, and I actually gained MORE muscle. Go figure.

[@meowpurpur]

I've been doing a 3×5 2×15 I was only using it for the compound lifts, but starting this week I've decided to add it to everything within reason.

[@brianpalmer4643]

Cool. I have been doing 4 x 8-10, 1 x 12-15, seems to work. Have you seen good results?

[@Daniel-e4p4o]

Thank you for explaining all of this, it helped dispel some myths and then reinforced some good strategies I naturally gravitated to. Great channel, great videos keep it up!

[@Jdario134]

Everytime i watch one of your videos it just confirms that I'm still doing everything right. Appreciate all the knowledge. I've gained more muscle growth and physical change in these last 8 months than I did in 2 years the last time I worked out (8 years ago)

[@oafkad]

Been using the app for a while. I really like it. Actually seen improvements and really loving my workouts.

[@jamescarberry-todd4515]

Mike, thank you! You are making me such a better trainer and nutritionist Mike! As well as improving my own health and fitness! I am forever grateful for your wisdom and comedy!

[@Emac92]

I discovered @leanbeefpatty and then your channel very shortly after. I am just over a month into my fitness journey again after having my daughter. Your videos are so incredibly informative and helpful. I never realized how much I was doing wrong when I lost weight/built muscle in the past. I looked great, but I wasn't healthy. I was too restrictive with food, did (way) too much cardio, didn't drink enough water, didn't use supplements (creatine, multivitamins). I feel much more equipped with good knowledge this time around, thanks to people like you and Patty. Also, I laugh at every video you put out. Your sense of humor is 🔝 tier. I'm so happy I subscribed. Please keep the great content coming!

[@Ryan_Mac]

Mike you are right on the money with this one! Great video! Your channel is great and I have watched them all. Thanks for the info!

[@Cheburak-guitar]

your videos are so good!

[@Beardsan]

It was really something when sets of 21 on the leg-press seemed to be my best SFR range. Now I cry cause it is a lot of soreness and I have to channel all my childhood demons to do 3 rep match sets on them. Thanks Dr. Mike.

[@Mtnbike121]

Honestly, Dr. Mike, you have helped so much with figuring out what proper technique actually looks like and what i should be doing in terms of reps sets and loading. I now have a sense of direction for the time being.

[@blahbleh8199]

I never stopped lifting but i stopped going animal for a few years due to deppression. Now i am back to actually trying and I have reasons to live again. Thank you Dr. Mike.

[@zzFruit]

I think this video has one of my favorite RP Hypertrophy app ad placements in it

[@UncleDanBand64]

I prefer to hit failure between 10 and 15 reps. I do lots of push-ups and pull-ups so, on that I just do failure but, will wear body armor to lower the rep count. Plus I look cool and I am bullet proof.

[@bryceb6377]

"And I am bullet proof" got me

[@UncleDanBand64]

@@bryceb6377 lol

[@VaibhavSharma-l4b]

Mike, besides all of the fitness stuff, I really think you have a knack for comedy. You're a natural!

[@IanMartin-ev6fz]

Great breakdown, great channel. Relative and insightful topics. Thank you

[@CoreyLaGray]

12:43 You're actually correct about this, no question in my mind.

[@shararm]

Two months in and i definitely am still working on how to feel my lats properly on the pull downs.

[@srleplay]

I stay in 15+ range for 95% of the time, I did my fair share of heavy lifting when I was younger and I have joints to show up for it

[@michaelbj1166]

Have been mixing the rep ranges for the same muscle group in the same session for some time now, and it is working great.

[@rosssimpson8966]

11:05 Told my buddy a couple of weeks ago that his breath was bad, he took it well and was thankful to be told.

[@dannyj1983]

It would be cool if you did polls of peoples optimal or favorite SFR rep range for some of the most popular lifts. Then make a video analyzing it.

[@akbananachucker2441]

This is a great idea. Hope he reads this.

[@StreetfighterTips]

Thank you Dr. Mike, I'm going through a hard time and starting lifting to help and your video help a lot. Especially this one.

[@Mark-ks9jj]

Experienced this in the gym yesterday, with more targeted work on specific muscles - perfect timing to reinforce the concepts thank you Dr Mike!

[@GnarlyCapybara]

Good vid cause bench for example, I always hear like 6-8 reps, but hurts the shit outta my shoulders and doesn't allow me to focus/feel it in my chest, but 15 reps or so I can feel the burn in my chest

[@srkingleon9561]

Probably experiment with incline , recent study shows that incline targets not only the upper pecks but all sections . Hopefully that doesn't hurt your shoulders if so. Try something else like dumbells

[@25johnlowe]

I do a superset of smith machine bench, then drag the bench out a bit and do dumbell press with a deep stretch and controlled lowering. For variation i then switch to incline smith machine press and incline DB press. So one on for 1 training block one, then switch backk and forth each training block, if that makes sense.

[@rexloss7199]

this guy pumps out content with high frequency, volume and intensity.

[@thefootballpunnedit]

Optimal Video Upload to Quality Content Ratio with 1-3VIR… Videos in reserve

[@25johnlowe]

See what you did there!

[@stevevaldez3578]

Such a great mix of science, reality, and best yet comedy!!!!!🤪pls don’t ever retire, best show on television!?!?!

[@karlentm]

Hey Mike sensei, could you do a video on muscle imbalances. Left and right site. would be good content. 🎉

[@corellianmerc5365]

Changing up my rep numbers thanks to the good Dr has been a game changer for me.

[@felixkneale2899]

Maybe the most concise and informative video relating to this topic.

[@BerlinKlub-SAV187]

very awesome and very level headed answers as always

65 years an’ trained for 40+ years -still learning. Mike is spot on.

[@Bhaalist]

Honestly this has been by far the most educational channel for this kind of thing and I have enjoyed that you don't just give a flat general answer and you explain the "why" for how everything works.

[@tanveerkhan743]

I love your video learn so much from it . I watch it everyday. As a fan I would ask you to please make a video about food and diet

[@philbloom1606]

Although Scott the video guy, does bring the channel down.This is hands down the #1 channel on all of KZbin. Thanks, Dr. Mike👍🇺🇸

[@user-hl6uj1ig9f]

Thanks Dr. Mike, i always have trouble finding my muscle connection when doing lat pull downs, after seeing this video, all of your advice helps💯.

[@Oreggon]

Thank you so much for making these videos Dr. Mike. The knowledge and education I’ve received from them have changed my life for the better. 😄

[@Czechbound]

Excellent video !

[@brwnstkiduknow]

It would be a really cool video to show how you could have a client experiment with rep ranges to find what works for them

[@Jables77]

Perfect. Love the info 👊🏼

[@FormerlyKnownAsAndrew]

Scot The Video Guy, Normalize audio on the RP Advertisement. It's a bit jarring.

[@SoNoTJeSuSx]

You gotta talk to the audio guy for that.

[@szeqobeats]

U need Bob the audio guy

[@DileepKumar-kg7fu]

I'm glad that I found the great fitness channel❤

[@justsomeguy2943]

LOVE the "bell curve"!

[@Muscles749]

I never learn much after 30 years training and training others, but it’s satisfying knowing I’m purveying the good word right

[@jrock8237]

I really needed that lat pulldown advice, gonna try higher rep sets

[@kovulion7777]

Damn, 30 seconds and he already says it all, nice short video!

[@akali3253]

he don't miss 😂

[@Sir.DavidBruce]

*Absolutely agree.* *_Experimenting and trying to find the right rep-range is a good way to challenge yourself until you figure out what works best for you._* *_You are your own study, basically._*

[@michaellynn9763]

WOW! I've been a bit hesitant about buying the app but so many people are raving about it here! I don't think I do too much junk volume but I still think I'm guilty - as are most of us, of overloading our brains, and not knowing which fitness dude to take heed of! The lat pulldown is a perfect example of what I've been thinking about for a few weeks now. I've been doing 6/7 reps for 3 or 4 weeks now but seen little progression (7kg increments on weight stack) so am thinking about going back to a higher rep range with less weight. Once I' m at the gym I'm fine but usually spend a ridiculous amount of time reviewing KZbin videos and planning the workout before actually going. Also, is anyone else guilty of adding sets/movements because you feel your workout wasn't effective enough? Probably not efficient but something positive to tell yourself, even if it doesn't yield any extra results!

[@FranciscoDelaveau]

i'm in love with this man i could hear him talk all day

[@FranciscoDelaveau]

but like fr, he makes all the doubts in your workouts disappear in a few seconds

[@BlakeMadsen]

11:30 When I managed a big box retail store at ~22 I told one of my subordinates that they had really stinky breath, thinking they'd appreciate the honesty They didn't. I no longer work there

[@dreaisluved397]

All right, that was quick seven reps thanks Dr. Mike I’ll never do anything different

[@Ratkwad]

Between you and Greg D you have inspired me to my best ever body in 2 years, fab at 40 here i come!

[@cclphdfu]

lovelly, nice short and clear video. Have a good one!

[@ReizokoRyu]

I live in the UK now so I can't get the RP Hypertrophy app, but I try my best to maximize my hypertrophy using this wealth of knowledge! Sending much hypertrophy from the other side of the pond - Me

[@MrFINcredible]

Doesn't matter where you live, I'm in the UK and I have it!

[@25johnlowe]

I was about to say. Surely you can get it in the UK. I would be suprised if not.

[@chicken-vb1xr]

I always tell friends if they have bad breath. I had a tooth implant done and I didn’t realize that it gave me literally shit breath until I was called out for it. Had to up my dental care game to include flossing after every meal and daily water floss because otherwise tiny food particles get lodged in but it’s an extra 5 mins a day for the price of minty freshness. So thankful for the call out.

[@bradleycyrway8651]

This channel is the best and I leave the credit to Scott the video guy!!!

[@av-ji9qy]

Great video......lets hear more of the set rep programs

[@pandasaremellow787]

Hey just real quick critique for your set crew. Pull the camera back a bit to give you head room. Sit higher in the chair so that your fore arms are perpendicular to the lower part of your solar plexus. Bring your hands closer to you. That way it creates a readable silhouette instead of making your arms look small with foreshortening perspective

[@timberlake-69]

Shoutout to Scott the video guy. Totally my favourite character on the show.

[@crizish]

Boss! Thanks Dr Mike.

[@Martin-dw7ui]

But its really true Mike , u are the best channel ! I boosted my knowledge so much with your Videos and the best of it that i got better results with more safety by doing high quality training . Ty

[@forthehomies7043]

I like to go for 10-20 for a few weeks then do a week of 5-7 reps heavy. Quenches my cravings to push heavy weight and challenge the muscle and also has been working well to progress my overload.

[@Chubbylito11]

This is great! I dont rush. SFR all the way

[@matthewschenker3170]

I agree with so much of this, so thanks! But in addition to reps, it would have been good to include some discussion of number of sets.

[@JamesKintner]

This cracks me up, I've been following a long time. Never fails, go to the gym try some different things, I think I'm smart. RP bois come along and quantify it. Meh, great content (I can say Doctor to Doctor now, say congratulations).

[@jonc7330]

Small tip...use other backgroundcolour than white for your "slides" i recommend light grey

[@JCEppley]

The best part is where he stated, whatever gets you sore, and gives you a good pump. Starting a couple days ago, I started doing the slow eccentric,, pause during stretch. Let me tell you. I could NOT do a lot of weight with this training. By the time the 3rd set rolled around, I was burnt.

[@vamp6767]

The old cheat&recover by Scott Hermann works like magic. Go heavy first and then throw in light reps every set.

[@clay2506]

You should do a compilation of Gym Bro Dialogues - Hilarious stuff!

[@Seaal_777]

Dr Mike can you make a video about the optimal body fat (or range) to build muscle?

[@jasonashley4579]

This stuff is definitely interesting and much different than the trial and error jailhouse workouts I learned where it was never about heavy weight just pain tolerance in high volume.

[@0oYCRo0]

I'm a girl a I swear Dr. Mike explains things in such a detailed, sarcastic and funny way, that is just impossible to not be focused on what he says. Great job.👍

[@kuzu42069]

I fucking love RP, literally ANYONE can make personal effective weight lifting routines with all the information avalible online now, no need to pay for trainers, or get advice from other lifters - gains at your fingertips.

[@dikbashli]

what about whether it should be done until failure or close to failure each set?

[@kh-wg9bt]

Dumbell incline presses elbows flared... never thought in the decade of training I'd be doing these in the 5-8 rep range would be so amazing for me. True RP style execution so the weight isn't huge.. but man, the tension is pecs is nutty and I've always struggled with feeling pecs on anything other than pec dec.

[@brianjackson4177]

I’d love to hear about hamstring growth factors given the recent convo with Menno(?) regarding how RDL/GM derived burn/pump is low/hard to sense. Training hamstrings feels like a black box/ Schrodinger‘s cat situation

[@somethingandahalf]

dont marry for love is life changing advice that affects how hard you can go in sets because of built up mental fatigue over time. if its just sex thats way less taxing mentally and helps relax better for muscle growth