How Many Exercises Should You Do Per Muscle To MAXIMIZE Growth?

The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertrophy
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0:00 Intro, Too many exercise mistake
1:40 Per session recommendation
13:15 Training exercise examples
24:27 Best practices summary

[@j.r.6271]

2 hours walking per day, push-ups til you cry, 3 minute staring contest in the mirror, 1 dad joke, proven, effective.

[@Drewzilla95]

Everyone knows you need upper, lower, and middle dad jokes twice a week bro. Get it together.

[@d.d.9706]

Lame

[@StuPedahso]

​@@d.d.9706and you're gay

[@moldgrim1]

​@@Drewzilla95I've just finished a meso with 15 sets of dad jokes 6 days a week. There is no such thing as overkill on these.

[@user-pl4nx2bt5u]

2 hours of walking? That’s a waste of time, I would do 30 min walking and 20 min of lifting, which will be massively more productive. Then spend remaining time with kids.

[@HolyPineCone]

So glad I listened to this guy. I'm new to bodybuilding but kind of experienced in powerlifts. The training this dude teaches is kind of nice. It just feels nice. Good amount of sets, no soul crushing weights and no wasted time in resting periods. I'm done in 30-75 minutes and my quads feel like mush. Instead of not feeling my quads at all, after 2 hours of squats and my broken soul leaving out of my butthole.

[@RenaissancePeriodization]

Hahah that butthole not keeping souls in like it used to! Glad you're having good workouts man! - Dr. Mike

[@tysjt]

When you squat so much you feel your soul leaving your butthole but then you realise it isn't your soul at all and now you gotta work out how to come home with disaster pants without your loved ones disowning you.

[@empirion502]

Many don't realize this is the actual cause of hemorroids

[@joethesheep4675]

Who needs a soul anyways when one can be strong instead?

[@helmutkrusemann9194]

@@RenaissancePeriodization where can I purchase a beginner program for a 40 year old who takes all this into account? No, I’m not a lazy fuck, I just have a family and a job but I still want to build muscle, naturally. I would appreciate a response. Thank you very much

[@BillyN31]

I’m 47 and go to the gym every 3 days (use to go 5-6). I concentrate on quality reps and working to fatigue. I find I am so much fresher every workout because of the rest I get and clean food. Getting older sucks but IT’s awesome when you find a routine that clicks and has results.

[@damienholland8103]

I turned 47 and still do 5 days a week but I might switch to what you're doing. Not sure yet. Seems like the gains might be better with more rest in between.

[@DevMP]

Well if it works for you thats great, it depends purely on your goals. If you want to maintain muscle, thats enough. If you want to build something, I would say you would need to prioritize one big muscle group(+maybe one small) and train it both days in some kind of a FBW program.

[@HotRodM4]

I started resting a lot more now too. Eliminated a lot of fatigue and junk volume. Following a Dorian Yates 4 day routine. Now I look forward to my gym days.

[@ronkampsen1098]

​@@HotRodM4 I've been looking at Yates' routine. Got there thru Mentzer. Mentzer just doesn't seem like enough, Yates takes the concept and adds to it. Seems like it's a decent balance

[@nickanderson509]

About a year ago, I also made the switch from 6 days to 3 and have liked the results. And Even more importantly, i like the way I feel. Not saying that i wont hit a 4th day once in a while if I feel like it but 6 gym days a week for years and years begins to take a tole on the joints when you also work in construction 5 days a week. So for me, 3 days is best but I'm also not aiming to be the biggest guy in the room. I like training hard. Never been a big d load guy so id rather train hard every time and have less sessions. To each his own

[@vishy3376]

I literally just got back from hitting chest on a monday and my workout was literally flat barbell press, incline barbell press, chest fly machine, dips, cable flies. This video could not have been more relatable and helpful, thank you so much for the information!

[@theeternalnow6506]

Yeah, I'm glad I clicked on this channel. I've only recently started working out with weights and needed to hear a lot of the things he says (including this).

[@Saifersej]

Exactly my chest rutine now, but i will cut out some stuff now hopefully, feeling the injuries...

[@YourTechGerman]

Same here, same here haha

[@WilliamMcPherson-ln7wc]

Too many exercises

[@danoontjeh123]

I maximize muscle growth by being the first commenter on an RP video

[@noank9175]

They say being first on an RP video is like taking anabolics.

[@antoniopena3254]

🤣🤣🤣🤣🤣🤣

[@richDonaldPump]

@@noank9175 TREN? Or like anavar 😒

[@Gullick]

@@noank9175 00000

[@Antigone10]

Love your Mind/Muscle connection there.

[@roadstar499]

Yes, i pretty much over trained my entire life... Its hard to cut back on volume, what is considered high volume today is way less than what i ever did... plus i went heavy to failure, forced reps and negatives...At 63 now i am getting much better with the correct workouts my body needs...i wish i knew all this 50 years ago...

[@AJPMUSIC_OFFICIAL]

Fair play, the big guys of the day were basically like more is more if you aren't getting success go harder.

[@sabertoothwallaby2937]

Amen

[@roadstar499]

@@AJPMUSIC_OFFICIAL yes, only muscle mags for information... i worked out for years before i even learned about how important food was... i pretty much started trying to grow since i was 9...

[@DavidDavis311]

You have a few years on me but I feel the same way. I wish I knew better or rather controlled my ego. Once I started reducing my sets and increased my reps I noticed big gains. I only wonder how much better I would look now if I started this years ago.

[@RenaissancePeriodization]

Preach, man. I wish I knew this shit 20 years ago! - Dr. Mike

[@knyoung2]

Much respect sir. Love/Hate you. My work outs have been so much more painfully good. I also can no longer go to the gym without seeing everyone else lifting incorrectly. Just turned 53. Spent my first 23 as an athlete. Got married at 175lb 25 years later topped out at 410lb. Changed things and educated my self 4 years ago and now am at 234lb. Now I find you when I start the building process again. Thank you so much.

[@ashvinvaidyanathan7239]

Maybe try focusing on yourself instead of judging others

[@NovaRocket01]

I recently hurt my back during a lifting session, and the heal time has lead me to rethink how I do things in the gym. Thank you for your wealth of knowledge! Can’t wait to get back to it with what I’ve learned for this channel.

[@wintertime331]

Yes ! It’s better to dial it back a bit and be in the game long term than to tear a muscle and forever hindered .

[@canecorsomom2023]

I have a nasty back injury...Basically what happened to ronnie Coleman, just not as many disc's. I have had to completely overhaul my training, adjust my attitude, and most importantly I've had to check my ego n

[@doyourownresearch7297]

why did you do that? Seems like a bad idea.

[@jdmalm123]

Adding a second session a week is much more productive for me than a single, endless session.

[@vceutube]

I am guilty of overtraining, because I love working out. I'm now looking forward to quality gains, with less chance of injury, by following this outstanding advice! Thanks for the great content!

[@SplutendousBonclarious]

How is it going?

[@sorento6107]

@@SplutendousBonclarious Mehhhh🤣

[@9t9njaggededge46]

As guilty as I'm...gym is the only place I fight my devil's and so...let me be guilty

[@joseescauriza]

Same here!

[@misanthrophex]

Start focusing on muscles that you might have overlooked, and train them isolated if possible.

[@chrisnarnos]

i knew it! I've been following this for the last 10 years. Always felt that 3 sets of 3 or 4 per "group" was plenty to stimulate muscle growth. SO glad dr Mike confirmed this.

[@florda95]

I feel like I'm back in my professor's classes again as a Kinesiology graduate. You've got great knowledge and a great way of explaining concepts of exercise physiology!

[@inn6300]

Stop adding Jared as click bait IT WORKS EVERYTIME

[@TheRandomR00ster]

Dr. Mike's hamstring workout example (2 sets SLDL and 4 sets of hamstring curls later in the week) is exactly what I have in my plan. Glad to hear I am doing something right 😂

[@Wetterwet]

@@Rinshun_ “Stimulate, don't annihilate.”

[@juliennewsome8573]

Yeah but that doesn’t include warm up sets and whether you’re going to failure or not. If you’re intermediate I think 4 sets is the way to go for SLDLs. Especially if you’re peaking in your meso

[@michaelchristie4756]

SLDL?

[@Wetterwet]

@@michaelchristie4756 stiff legged deadlifts. Get ready for some DOMS, bro. I would start with 1-2 working sets

[@Wetterwet]

@@TheJackOfAllTrades777 100%. I have hammies at maintenance, finished this meso with two sets. More than enough for me and might of even been above maintenance with the other day having leg curls

[@danielmensch3150]

This is some of the best content Ive come across on my lifting journey. Thank you Iron Compatriot!

[@RenaissancePeriodization]

Oy! Daniel, you're a real mensch! I HAD TO MAN!!! All in good fun, best wishes! - Dr. Mike

[@noticeme_ltd9190]

@@RenaissancePeriodization amazing video but next time for a civilian like me pictures of the exact points in the back would of helped

[@perrym9416]

@@RenaissancePeriodization just found you Dr Mike. Your work is incredible. Science is a beautiful thing with fitness. Thank you for all you fuckin do man!! Ive been overtraining since 2010. Not anymore! Frequency of workouts > junk volume workouts

[@doyourownresearch7297]

Iron Dome

[@alcek01]

Been scratching my head over this for so many years! Freshman in college, my back session was inspired by them big boys from the Golden Era of bodybuilding - 5 exercises,4 sets each! :) You can imagine the fatigue,frustration and disappointment that followed. Now - 20 years later, I do no more than 8 sets per muscle group(4 or 5 days rest period),usually a main lift(progress in weight and reps strictly recorded!) , followed by light finisher - around 15 reps,preferably cable,concentrated on squeeze and burn. Works like a charm!

[@binchili]

Wait,4-5 days rest between sessions?what program u use?

[@alcek01]

@@binchili push, pull, legs, 4 times a week, sometimes 5 times

[@binchili]

@@alcek01 4 times a week like push pull legs,push ?

[@alcek01]

@@binchili Just keep them on constant rotation. I train Tuesday, Wednesday, Friday, Saturday and Sunday. So - Tuesday-push, Wed-Pull, Fri-Legs, Sat-Push, Sun-Pull, Tue-Legs, Wed-Push, Fri-Pull.... and so on forever :) You have to be very mindfull of the volume and intensity though. A pull training every 4-5 days is basically 2 back exercises and 2 biceps exercises for 3-4 sets each(mostly 3), 1 rear shoulder, 1 traps, 1 forearms exercise(once in a while) , 3(4) sets each. Not all of those to faliure. Not at all.

[@binchili]

@@alcek01 3 sets is ur base and 4 is sometimes?how many of those are to failure or are u more of a passive volume trainee

[@chefmiguelangelruiz]

This explanation has been the best I have ever heard that makes your brain click toward how you need to train. Great stuff.

[@abelbojorquez6325]

Bodybuilder/comedian. Love this dude.

[@EriPages]

thanks brother, this is my other account.

[@dienichtganzanonymeananas]

⁠​⁠@@EriPagescan confirm, this is our 3rd channel btw. One for each of our personalities.

[@JustenHarden]

I used an article from the RP site in 2017 to do my very first leg workout and another on this topic in 2018 to design my first program. So this one felt really cool to see - on a personal level. Cheers to RP helping us in our lifting journey 🤝

[@monooo]

Thank you so much Dr. Mike, pure logic, I was always confused with my back exercises and ended up doing 4 exercises.

[@slayer3774]

Been following you for about a week now and already can feel the difference from your advice! Kudos to you doc you are the man. Love from uk

[@bc9137]

Just started going to gym after many years of being lazy! So glad I found this channel. Such good info and so well communicated!

[@ryangolden3243]

Hel yeah 💪 proud of you

[@bramdegraaff4384]

This is exactly the thing I was thinking about this week….you amazing piece of person man🙏🏽

[@adammiller9179]

Same bro. I'm cutting down exercises and just focusing on a few movements. I spend way too much time in the gym.

[@FitFamTonyBest]

This is literally the video I've needed my whole gym life. Thanks Doctor Mike! 💪

[@disme2072]

Really nice to know all this. Ive been a amateur lifter for years. And I've kind of stumbled on a good muscle gain work out. This took years of trail and error. This video took 30min to equal years of trail and error working out. Thanks again for the science!

[@arthasis1337]

Watching this and cringing thinking about my 2.5 hour back workouts when I was 19…

[@andyxprophet]

Fantastic video, Dr. Mike. Thank you!

[@MadZprod23]

Thanks dude, I've created a gym plan ready to start next week however i had too many excersizes without realising. I've optimised it with your advice so thank you.

[@anthonycarreira8045]

33 year old natty here and I’ve completely switched to this style and have been injury free since doing so. All those exercises are overkill and 3-4 exercises per body part is plenty.

[@Kmasse8]

This is like listening to a good friend who master’s a subject and is explaining it to you like to a child. Excellent content, subscribed.

[@nadegraphy]

I was pretty unsure about my perspective on this subject and this guy just confirmed that I'm okay. Literally his examples are the same I've used and I'm glad I found this clip. Golden advice! Keep up the good work, kings.

[@mad555555]

As someone who has watched the majority of your videos, I really love this video. This helps me put my workout into perspective. I do 3 sets of 3 different exercises per muscle group, usually the same weight used. That's 9 total sets. By set 7-8 I'm running real low on energy. If I go any lighter in weight I breeze through the muscle group workout without any challenge. I will now implement lighter weight into a few of the 9 sets. Thank you Dr Mike.

[@justvibing2497]

Do total 6 sets for a workout hit twice a week

[@wslater1064]

A big old boy in the gym did the same told me as a kid . Did I listen no definitely over trained . 3 x 3 is working out for me now

[@remekbrat]

I frigging love this content. Eye opening, and overtraining is a big issue of mine, plus workouts that are too long and not functional for an everyday life. Studying is power and for sure resistance training is science. Super glad this channel popped in my recommended.

[@doyourownresearch7297]

overtraining is a myth

[@remekbrat]

@@doyourownresearch7297 especially on steroids...

[@arthurgore1]

nonsense@@doyourownresearch7297

[@merogaro7197]

​@@doyourownresearch7297 lol dumbass

[@EcclestoN00]

You're probably the most useful channel I've found on KZbin. Easy to understand, and great advice.

[@newriverpearl]

This video really helped me round out my training program. Thank you Dr. Mike!

[@ParvParashar]

Loved the video! Extremely comprehensive and insightful. Yet another high quality masterpiece. 💪👍

[@christianmarmol3230]

Such a great informative video dude. When I hit the gym I'm usually doing 5 different workouts for every body part and I've gained some strength and size but I always feel wasted after the workout and I'm in the gym for 2hrs. Your info makes so much sense and I will try this out starting today with chest and bi's

[@marzwolfe4037]

Love what you added about technique and stimulus increasing as you do more sets Set #2 of leg extensions and leg press are always the hardest for me. I almost always get to a mental block considering quitting the set, then once I get to set #3 I often feel much better and it helps motivate me through the rest of the sets!

[@keysersoze5920]

Why don’t you squat and scrap leg extensions and leg presses?

[@phamhung3998]

@@keysersoze5920 not the original OP but I did squat, leg extension and leg presses last night lol. I had to walk out form the gym after those 3 because I had no energies left for calf raise and leg curl.

[@keysersoze5920]

@@phamhung3998 6X5 squats, 3X5 SLDL/RDL, abs; that’s it!

[@CoachRedmon]

This channel is becoming my favorite source of information for all things strength training.

[@johnvento1344]

This video was so awesome. Thanks Dr for breaking all this down. I can't wait to adjust my program. Keep up the great work!

[@johnnyderby2]

I've only been subscribed to RP for a few days now, but I've been watching Dr. Mike's videos religiously during that time and I think this may be the single most eye-opening video for me! It makes me feel incredibly confident that I'll be able to build my own plans continually and be able to keep my muscle's gains fresh with new exercises every few months to avoid plateau. Thank you so much!!! Edit: typo

[@franciscojuan4551]

I feel personally attacked ... that's what I did when I started lifting in college... that was the same order and everything

[@rugdoc97]

Not much to it thats the norm finish with flys while you have a pump

[@2SVN5_]

This is some bomb ass info!!! Been training for a while and had a mixture of info from different people. Especially the “2 sets to failure per exercise” is enough. Thanks Doc. Appreciate this heavy! 💯

[@MikeDD86]

this is great to hear!! I have always wondered when working out at the gym I would take a while and over nuke everything. I will definitely be implementing this and wont go as crazy. I was one of those people who would be doing the incline, flat and decline thinking yea it's the chest but it's different fibers so its different. This is why I would eventually fatigue and get tired of the gym a month in because I was overtaxing my body. Thank you for this information and all the work you do!

[@haroldburrell4973]

Dude...I LOVE your content. Absolutely awesome stuff. I do have a question/request. Could you possibly do a vid on bodybuilding for seniors? I saw your vid on WHY us older folks should train, but I'm looking for more of a HOW we should train. As in, what would be good splits...volume...etc. Thanks!

[@RenaissancePeriodization]

It's on my list of shit to do, and the plan is a whole series about it. It's gonna be a little while because we have so much content stacked up before it, but IT WILL COME! - Dr. Mike

[@AlKey3]

@@RenaissancePeriodization I'm turning 60 next month, I found your content about a year and a half ago. This plus what I've learned from another KZbinr (who I won't mention here) have really changed my whole philosophy on lifting. I've seen your prior video about starting lifting at different decades in life, and I felt a little disheartened that I was getting into this in my late 50s. But I have seen body composition changes and a small amount of new muscle on top of that. So I WILL wait for series targeting us older dudes! PS, THE RP DIET BOOK 2.0 WAS A REAL EYE OPENER!

[@ImGroot1980]

I really enjoyed this video. I am an over trainer, and look forward to the challenging myself to have less, more challenging sets! Thanks Mike and crew. See you at the end of the transformation contest ;)

[@studbuddy84]

Same here..I've gone from training hard 6 days a week to 3 days a week and much fewer sets. Honestly I am stronger now than I was. Now I see how important days off and recovery is.

[@fernandojaureguizaroriol5206]

One of the best videos by RP. I always come back to this video whenever i tend to do overkill in term of junk volume

[@philiptandy8104]

I love how this guy talks. Cracks me up and provides solid ass info

[@TheDoosh79]

I'm about 6 months in (at age 43) and just starting to get into the swing of it to where training has become routine, this video is great. Thanks a lot.

[@booyakason83]

Nice me too! I’m 6 months in at age 43 :)

[@lynnwilliam]

Nice man. Keep at it !

[@E_m0l]

I don't know, Dr. Mike.. Been running the Bieber Cycle since you posted the video and I've gotten some pretty good nipple hypertrophy since then.

[@RenaissancePeriodization]

Beibs would approve! - Dr. Mike

[@E_m0l]

@@RenaissancePeriodization Justin Biebers approval is literally all I want in life.

[@CeeTeeUSA]

Your channel answers a lot of good questions. Great work!!

[@domjones]

I was definitely overtraining. Great advice 🙌🏼

[@seanharris8419]

I used to train for so long every single day on top of having a very physical job. I would lift 5-6 days a week doing at least 15 sets per muscle group. I was exhausted all the time and didn’t understand why I wasn’t gaining any size at all. In fact, sometimes it seemed like I was losing size. It wasn’t until I got the advise to dial it back drastically and decrease my volume and focus on the quality of sets that I started seeing a lot of growth. I started doing full body workouts 3 times a week instead of the typical bro split and focused almost entirely on compound movements (squats, bench, deadlift, rows, dips, overhead press, etc.) Young guys get it in their heads that if you’re not pushing yourself to exhaustion every day, then your nit doing enough. We get stuck in that more is better way of thinking and it’s a harder habit to break that you would think.

[@normvlqtte6512]

You are my new reference, highly informative videos. Absolutely like your delivery too! Have a nice day.

[@tomsimon6900]

This is the best video I have seen regarding this topic. Absolutely amazing.

[@psychadous9403]

Suffering through you dad jokes? Sir, that's why we come here...

[@skullkrusher-dx4kg]

Ive swapped down to just doing bench, dips, and overhead pressing for my pushing movements and the simplicity and time saved have been great.

[@maxalaintwo3578]

Pushing upwards, pushing forward, and pushing downward. Pretty comprehensive

[@channcefuller4983]

This was an awesome video on so many levels! Thank you. 🙏

[@tailoringfitness1584]

taking complex situations and making it so simple i love it I'm going to build a plan around this concept thank you

[@TorBoy9]

Doing the right exercises, with the right volume, with the right intensity, is all you need. But understanding this combo requires lifting knowledge. Sub-optimally you can add more exercises, sets and time, and spend more time in the gym. Some people think that more is better, so much more is even better. I see it all the time in my gym, but I don't see the intensity part. Knowledge will make your lifting time shorter, with better results. My back day is exactly as you prescribe. Thanks, Dr. Mike.

[@Luke_MoonWalker]

When I workout, I just do the exercises I enjoy and go by feel. When my form starts to go or my muscles feel gassed at all, I move on to the next exercise. Coincidentally, my volume falls exactly in the parameters you are outlining here. I'm convinced some people like to just hang out at the gym I'm in and out in 60 mins usually.

[@alexs8312]

Love Dr. Mike's videos. Great info and delivered in an entertaining way.

[@Diezel_Mayweather]

Thank you for making it so simple. Hitting the chest from every angle might be from looking up workouts on KZbin.

[@antonylynn7783]

This is the reason upper/lower is the best. The flexibility is amazing cause you don't need to do a million exercises. You just do a heavy strength day followed by a volume hypertrophy day. Heavy day. Flat bench, barbell row, dips, Pull-ups/ Squats, romanian deadlifts. Volume day (lighter, more reps). Incline dumbbell, decline cable flys, horizontal wide cable row, supported one Arm dumbell row/ Leg curls, leg extensions, calf raises. All 3 sets of each, pretty much hits everything on a upper/lower split. You can throw arms in depending on recovery but they get work on the compounds, especially dips and Pull-ups. The thing of this split is I skip legs less. Say you do upper on Monday, you can't train upper till Thursday. This almost forces you to do legs cause you have nothing else to do and I like the gym. It's the main bonus of the split. Would you add anything else Mike?

[@emartinezr]

I do 4 excercises /session for Chest and Back, and 3 /session for Triceps and Biceps. 3 working sets each excercise. Used to do more... very glad I dialed it down. That much volume was killing my gains.

[@80sidd]

Yes me too make sure to skip leg day

[@wayne13man]

I love this freaking guy! Today is the first time I've ever watched any of his content, and I have found myself binge watching. Between 1991 and 1993 I studied for the person trainer exam twice, and never took it because I could never save up enough money. This guy speaks my language! I can't believe how much I have forgotten.

[@WAdams-ps9st]

Some gems of wisdom here. Thanks alot for confirming some questions I always had about reps.

[@chrisdriedger6392]

You only need 2-4 exercises to hit each muscle appropriately, depending on the muscle. It doesn't matter when you do those exercises. As long as you do those exercises after you are fully recovered. Listen to your body and pick exercises that you feel like you will be strong at. If i haven't trained back in 10 days but my back is still sore, i wilI wait to work it out until I am fully recovered. Life itself can make muscles sore depending on work and everyday lifestyle. For example one day I can do pull-ups and rows, 3 days later I can do deadlifts and shrugs or I can split the the same exercises 3 times within a week. It allows my body to recover but I can also hit the same muscle group 2-3 times a week. Adjust your reps and sets based on strength and size goals. Adjust your diet based on physique goals. Do this and I promise you that you will start making progress.

[@mathias4851]

If you havent recover after 10 days clearly something is wrong with u.

[@donmac5124]

Thank you Mike for confirming that I am not lazy. I usually tell my buddies (other gym guys) that I only do 3-4 different exercises with 4 to 5 sets per exercise ( rep depending). My buddies would keep stating "thats not enough exercises man, you gotta add more" to which i always replied "more is not always better, plus the gym is busy so waiting/setting up a machine takes me more time in the gym. I give myself about 1.5 to 2 hours for a sesssion in the gym and its more than plenty.

[@elemer2089]

Even 4 5 sets are overkill, i do 3 exercise/muscle group and 3 sets for each exercise, last one to failure. Gained 20 pounds so far this year natty

[@tylercriss6435]

​@elemer2089 how many times a week per muscle group? I've been trying to do arms, legs, and chest day every week. 5 exercises 3 sets 8 to 12 reps. I'm not hitting any PRs. What are you doing right?!

[@elemer2089]

@@tylercriss6435 i dont know, we're all different, what works for you wont work for me and vice versa. I do 3 exercises for every muscle group, 3×10 rep for each exercise, last set to failure and drop set when on machine, so last set actually ends up 15-20 rep. I do full body 3x a week. Worth mentioning that i startee working out at the beginning of this year, i did work out in the past but always stopped sfter 2-3 months. So my gains are mostly newbie gains and some muscle memory.

[@donmac5124]

how long have you been lifting for? Elemer has made some good gains it sounds like but 20 lbs over a span of what time frame is left out. Could be 20 lbs of lean muscle or a combination of fat. I used to weigh 130 lbs and it took be the better part of 3-5 years of consistent lifting to gain 30 lbs. I was probably also not eating enough before lifting. If youre young (under 25) just enjoy lifting, eating good quality food the gains will come. Just be patient and try to focus on quality lifts over how much weight youre lifting. @@tylercriss6435

[@jhonatanhernandez2727]

Opens up my eyes to what I couldn’t figure out, thank you senior mr dr Mike, you the man,

[@davealio4275]

Best workout tips out there, thanks Dr Mike!!!

[@claytonslade2366]

Love SLDLs. Did 3x10 hard sets a few days ago. It felt good and thought, bump up the weight next time. Edited my program in app to add 10 lbs. But it's now 4 days later and time for leg day again and my hams are still sore. Went ahead and set the weight back to the same as last time lol.

[@jj4829]

for some reason my hams will have an Okay pump when im actually doing it but the days after is when i really feel them sore af.

[@thijs5931]

@@jj4829 Yeah that's usually the case for me aswell

[@claytonslade2366]

@@jj4829 Exactly. After the set I'm like "That wasn't so bad. Let's up it next time" 3 days later: Nah, I don't need to increase it lol

[@skair5425]

I literally do one set of SLDLs every week because any more and they're sore all week 😭😭

[@ernestosdl7732]

@@skair5425Actually, you can solve that problem by adding a set in week 3. That way your hams get better at handling volume. Of course, I wouldn't go beyond 3 or 4 because SDLs are brutal with just a few sets.

[@mbkingston]

Thank you for this video. It’s very good advice. I find myself in the gym two and half hours to three hours just to hit chest and back + little cardio. I don’t want to be in the gym for that long all the time; I got other things to do. I’ll follow your advice. Thanks again.

[@jamesmilloy2411]

I've been doing the exact same as you. 3 hours in the gym some days to hit everything. That's changing starting today 👊👊👊

[@WillyEast]

One of the best videos on lifting. THank-you!

[@tomk3620]

You are an excellent teacher. Thank you brother!

[@kozmo7]

Thank you Dr. Mike, you’ve changed my approach to training myself and others for the better Can’t thank you enough my friend

[@nathanvanderriet209]

I don't have a strict program (bodybuilding is not my main focus anymore) but I very much still keep the training going consistently. Something that's helped me avoid junk volume is asking the question "can I do 3 _good_ *hard* sets on another exercise for this muscle group?" If the answer is yes, we hit it, if no, we're done hitting that muscle for the day. Has really helped keep pump and intensity up not only within the individual session, but across sessions cus of SFR

[@moonknight4053]

I mean that’s pretty strict lol what does strict look like to u?

[@nathanvanderriet209]

@@moonknight4053 Monday: bench press 69.420% 1RM for 7 sets of 5 pec dec fly 8.73 RPE 3 sets of 19 flipflop cable top 13 reps to failure, dropset and do a handstand complimenting the gym bros 4 sets of 1 superset with hugs and kisses

[@sanskarvashishtha3112]

Really grateful for the advice man! Thanks!

[@jaealxndr]

Mike was my professor in college.. Jared was my RA.. small world. Expected this from them. Mike has always been a great speaker

[@Hellenicheavymetal]

I only do 1-2 exercises per body part and 3 - 4 sets each. Heaviest weight the first set, tapering down to get good muscle contraction and a pump. I track my progress and I don't get any stronger quicker doing a higher volume. I already know how well Im going to do the next time I walk into the gym if I've had enough sleep, been eating well.

[@SuperVladamere]

I do almost the same. Movement on first set. Getting the squeeze, mind muscle connection. Then hard next set and contraction on the 3rd. Sore almost always

[@ChrisPBacon9]

This is pretty much how i do it. Normally a compound exercise coupled with an isolation for each body part. My muscles feel like they're going to be ripped apart with any more than that

[@enoclafyeoj10]

This made me think about the Blood and Guts videos of Dorian Yates training. He pretty notably used HIT training back while he was winning all those Mr. O's. He definitely subscribed to 1 working set per exercise but would 4-6 exercises per body part, legs and back he do like 8-10. He obviously was genetically gifted but he did probably understand a lot of the same stuff Dr. Mike knows and shares now. That'd be an amazing video for KZbin, Dr. Mike reacts to Blood and Guts. It be awesome meathead content and I'm sure Dr. Mike could speak to some of things Dorian was doing back then that applies to his knowledge and content(full ROM, RIR, etc.) Think about it Dr. Mike!

[@karlbeckmann617]

I agree this could be a great video

[@dimitrijekrstic7567]

You say he understood the same stuff dr Mike does, but your description of what he does is the exact opposite of what dr Mike advises? Wtf

[@nolansacket3457]

6 for legs, quad ext, leg press, hack squats, leg curl, stiff legs and standing calf raise. 2 sets for bicep, 3 for chest, 4 or 5 for back including deadlifts. So not that many.

[@davidscalais]

Would watch 💯

[@uglytuco3829]

For back I do pull ups, bent over barbell rows and individual dumbell rows. Usually 4 sets each and that lights me up. For chest flat bench, inclined and flys. Keeping it simple really is the key.

[@ClayDogg7777777]

Damn this guy’s smart as hell. Wish I had heard this advice 20 years ago. Thank you!

[@david_91P]

Love the lecture. In Spain trainers still put 3 sets x exercise and 7-8 exercises per session... tons of redundancy and very time consuming. Like every person is a pro searching to maximize hypertrophy. Many of us are normal folks that want to go in ~1 hour and out.

[@WarBrah]

Pros don’t do that level of volume either. On gear or not there’s junk volume and becoming more prone to injury. You can only stimulate those fibers so much.

[@lloyd4011]

Here is my bottom line. I do one exercise per muscle group. 4 main exercises per session, plus 1 ancillary exercise (forearms, calves, core). More frequency is more important than more volume for me. I'm natty. It means every muscle group gets a day of training and rest 3 times a week. A warm up followed by 3 HARD sets for each exercise, up until failure of form. I did start 3 x 6-8 but now I do 3 x 10-12 because I feel like I can recover from that slight increase in volume in the same period. I will adjust as my gains slow down. I've gone from 74kg to 82kg in 4 months. My body fat level appears to have dropped, but it's hard to tell whether it's due to increased muscle showing, or my body fat has actually dropped. Dr Mike's videos have proven to be a godsend for me, especially the emphasis on doing HARD reps/sets, and the most optimal exercise execution. Essential because of the low volume, one bad exercise is a waste of a training day for that muscle.

[@robvigeant464]

Great channel and info. Really great delivery and explanations

[@pHDouf]

Hey Dr.Mike, love the content. Would it be possible to link the research/specific study used? Planning on doing a presentation for our PT team and would love to have these studies handy. Thank you and keep up your great work and amazing sense of humour!😂

[@thatoneguy9335]

Mike "the back is kinda like asia" Israetel

[@ukguy]

I'm guilty of trying to hit every muscle from every angle in every workout lol... I need to change up my ways, thanks doc.

[@daliab8493]

Lol omg me too

[@willthomas7666]

It's def. Not necessary,your better off throwing away the junk volume and sticking to basic generally heavier weight exercises.

[@BornOnThursday]

I'm currently doing no exercise, so I'm looking how best to start. I would rather not get so overwhelmed I quit.

[@janskyrigs5170]

That was my mistake before doing lots of position for one part of the body. What im doing now is absolutely 3 position and execute it properly with the right volume of weights per set. Hearing this makes me happy and I still continue it because it really has great results and no muscle injuries or muscle fatigue for the next day 😀👍

[@DCElvisBlaze]

So glad to finally hear someone confirm my approach to workouts. I've always loved working out alone 'cause most people wanna make you do/follow all these BS he just called out.

[@muhammadmore]

It's so crazy to me that these videos are all free

[@maximidius]

Let’s not forget that those scientific papers are probably done on people who aren’t taking steroids. The problem with the fitness industry is that so many “influencers” and “professionals” are taking steroids and can do massive amounts of volume with greater recovery because they are enhanced, but are not declaring it. Then mere mortals follow those “influencers” and “professionals” and promptly get injuries or never see the same results because they are not on steroids. I have absolutely no problems with people using steroids, expect, when they are influencing others who are not. The damage that is done is immeasurable.

[@KJO2024]

Really good information! I've started to experience some mild pain in my shoulders. Will definitely heed your advice about alternating light and heavy incline dumbell press days to take the tension off the shoulders

[@adriangroborz3584]

Thank you dr Mike! That's exactly what I have been looking for!

[@therealcarlxii]

I used to do 8 working sets of Squats and 4 Sets of Leg Extensions per leg day (twice a week). Worked for a few weeks but then my strength went back and I was thinking maybe I´m having too much volume (coincidentally I watched the RP video about MEV and MRE at that time). Reduced it to 4 Sets of Squats and 4 Sets of Leg Extensions and I´m making really good gains since then.

[@ghfjfghjasdfasdf]

How tall and what do your thighs measure?

[@therealcarlxii]

@@ghfjfghjasdfasdf Ok so just took the measurements: 175cm tall, R/H thigh 58cm, L/H thigh 57cm.

[@ghfjfghjasdfasdf]

22 inches lools pretty big on a 5’8 fella I imagine. I have 23” myself, but I’m 6’3 so it doesn’t look like much. Have a good one.

[@therealcarlxii]

@@ghfjfghjasdfasdf Yes, looks out of proportion to be honest. Especially because I'm only doing minimal work for my upper body at the moment. But yeah not too much of a problem, it's not like anyone would ever see my thighs.

[@RaffleVR]

@@ghfjfghjasdfasdf I'm 5'6 and my thighs are 22.5" :) I havent done barbell squats since december due to ankle surgery. I do have about 10 -15lbs to lose. Love adding leg extension myo-reps(thanks Dr. Mike) about twice per week, and mainly focus on lunges and goblet squats/cyclist squats to regain ankle mobility. 27" waist and 16.5" calvs.

[@valeriymalikov5174]

I am on the opposite extreme of what is criticised here - I do only one exercise per muscle group per day, usually 4-5 sets. For example, in a day I might do flat barbell bench 4x10, pullups 4x10, leg extensions 4x12. I try to go fairly hard on each individual muscle group and then move on and focus on the next one. This way, I end up hitting one muscle group 2-3 times per week, but not more than once per day. So far, it has worked out for me, but I don't think many people do it. What does Dr. Mike think?

[@9847300768]

Full Body x5 per week is very good routine, i implement this once a month tobreak any pattern build ups

[@fitwarriornation9178]

Nice content and great advise. I started this technique a few weeks ago, and this works. I do splits targeting each muscle group twice a week.

[@michaelbutler8259]

Very glad to come across this. I knew I was doing something wrong and this advice sounds great.

[@santiagoperalta2038]

I train full body three times per week. Day 1: 2 sets rdls. Day 2: 2 sets leg curls. Day 3: 2 sets db sldl. Hamstrings are toast, but recovered by the time next training session comes up. They’ve never grown so much, and I’m getting incredibly strong also. Great advice as always, Dr. Mike. Incredibly valuable

[@marcuschavez8411]

What is rdls? And are those just one of the exercises you do in those day, because those exercises alone aren’t full body exercises right?

[@the_not_pro_guy7782]

@@marcuschavez8411it seems they are talking about the rotation of their hamstring exercises in their workout days. They workout full body 3 times a week. Those are 3 separate hamstring dominant movements. And the video focuses on variety in separate sessions. (Rdl is Romanian deadlift)