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

[@HypertrophyByDesign]

I like how you reframed the question around nerve signals and movement patterns. That’s a good way to help us rethink about how we approach the basics. …

[@wreckingball9383]

Is it just me or does he seem like the friendliest WSM ever? Most seem quiet, reserved, unapproachable....but this guy seems like an ordinary freakishly strong teenager just living his best life and having fun 😂

[@bragiodinsen4604]

bro, Brian Shaw exists. in fact mitch could be brians son lol.

[@jackgraham6654]

Nope that award goes to Brian Shaw

[@BeardOfPower7]

I don't know of any WSM that fit the description you gave. You're obviously just a glazer.

[@BP-gm2ww]

@@BeardOfPower7 Big Z maybe. Brian, Eddie, Thor not at all

[@awallner1]

I've only had a problem with Mariusz. I asked him for an autograph years ago and he told me to F off, he doesn't do that.

[@SeyaDiakite7]

Thank you very much for existing pal. You will be a great dad to your upcoming daughter :) 🙏🙏🙏💪

[@geniusmarcsays2434]

STF

[@SeyaDiakite7]

@@geniusmarcsays2434 why you talking to me?

[@briandavid1355]

Love it. Just got home from a 145 km bike ride. Epic day. I went to go visit my 9 year old son for the day. Thank you for the opportunity to learn from all of your past athletic endeavors. I am from Montréal . Go Moose. So proud of you that you brought the world s strongest man trophy home to Canada. I feel that if J F had not been injured. That was exactly where he was headed. In a way I feel that you did it for the both of you guys. God bless you and you wife and your new baby. Really appreciate you kind sir. ❤❤❤

[@steroidsR4losers]

roids

[@ldarm]

This is a fecking gold mine, thanks for posting this vid, fantastic stuff.

[@stephensingletary8374]

Always wondered why and how Mitchell came out of nowhere and won worlds, guy just understands how the human body works, a lot of strongmen just know how to lift heavy things, Mitch knows the science behind it, top stuff

[@watsonkushmaster3067]

Watch some of the podcasts with him, its amazing story...he said he went in the comp thinking he would place anywhere between 1-7th haha and he didnt want to continue doing stronman at all, if it wasnt for the invite

[@mrwavey4801]

I like Mitchell seems very down to earth and genuine

[@davidhirst1661]

So well explained, you are so eloquent. Congrats this year on winning both the Arnold and WSM! Which was the hardest?

[@anytakers]

I enjoy these types of videos so much. It really helps me as I just started the gym around 7 months ago with zero experience.

[@charlesnathanhatton]

Always appreciate the attention to EDUCATION and EDUTAINMENT, when so many in your field are only interested in ENTERTAINMENT.

[@christinetassone3156]

Mitch is a natural teacher. His ability to put things in layman's terms is incredible.

[@RS_91]

I love this! Far too many people have a poor understanding of strength training methodologies. Most lifters dont even build up a strength base before going in to target induvidual body parts. Periodization is key

[@kaaloawara72]

Thanks for sharing your knowledge sir, now I will apply these protocols into my routine.

[@DrewBahr]

I remember when I first got into powerlifting when I was 19 my bench was 415 and I’d workout for 2 hours but after a couple years my bench only went up to 451 in competition, I switched to just doing bench for about an hour on bench days no accessories or anything and in one year went from 451 to 540 in competition

[@21daysfromnow]

Dam thats impressive I haven't been able to get past 225 so this year am trying to minimize workouts and just focus on bench press with low reps

[@unclemoneymoneyuncle8702]

My training fluctuates between singles, 3x5, 5x5, 5x3, etc. I'll only go up to higher reps and lighter weights for rehab/recovery or what have you. (higher reps is more mentally grueling/taxing with all the lactic acid buildup and the mind practically giving up before the body whereas with heavier weights it just feels so good and is easier to get to that point of completion for whatever rep range you're going for, even if it's 1 rep in reserve or even possibly 0 in reserve it's still easier for me to do lower reps heavier weight, but that's because I love how it feels, only thing is listening to the body and what the feedback is telling me and not sidestepping if something is screaming at me as being off (gotta dial things back on some movements sometimes and only push on the days where all feels nice and buttery). Appreciate all of your videos you keep putting out, I'm like a sponge soaking it all up, we're always learning/growing and adapting!

[@calebgodard4554]

Thanks so much for sharing this!! You really made things more clear and easy to understand

[@ahrudolph]

When he was comparing himself to the bodybuilder and saying he's stronger because he is more technically proficient in the compound lifts is only partially true. His tendons, ligaments and connective tissues are substantially stronger than a bodybuilders!

[@mutlucankartal9524]

1:08 different people are used to say different things to them, but bodywise to me: Squat(squat variations..) Hinge(RDL, stiff deficit DL) Push(OHP, incline bench..) Pull(rowing, pull up..) Carry(weighted carries..) Is more descriptive.. Thanks for the video.

[@MrThleckey]

Great info. Getting your deadlift program. Been stuck at 550 for awhile. Want 600 before I am 55

[@MC-ep8cu]

how old are you now?

[@aaronvenable6165]

That was fantastic. Great Job, Mitchell!!! You made this very easy to understand. Thank you!

[@lularoeamynjeff4585]

It was definitely passing off the torch at the Shaw Classic. I’m glad to see you pick up the ball and run with it. You’re one of the first people seen talked about peaking and programming. This is excellent contact!

[@tonymontana3949]

Hello from Greece my opinion is squat deadlift benchpress bent over tow shoulder press pull ups also add dips push ups lunges

[@PLeonard71]

Thank you for your KZbin content. It is outstanding and helpful. Congratulations on your well earned and intelligent success.

[@hsguitars4828]

Love these quick and to the point videos. Super helpful.

[@mgunnermusic]

Thanks for this! You talk a lot about how strongman is really good for health, but as an advanced lifter you're not aiming for health but to beat the competition. Of the novice, intermediate and advanced, which would you say is the ideal spot to aim for for the best health?

[@joeanderson444]

Mitch is changing the ugly and incorrect narrative a number of shallow people believe about individuals who focus much of their life on strength and muscle building! Awesome.....I love it!

[@rainspiderwebprojects630]

Outstanding info as usual.

[@ThunderbackOG]

Thanks, Mitch. Very helpful. I will try this in my next Block.

[@Patricksele750]

Barring any specific goals or muscle imbalances, the average person should ideally train each muscle group twice per week for maximum results, with one to two exercises per muscle group during each workout session.

[@jlogan2228]

This is why i like upper and lower splits bc i can do all the exercises i want but just split them into different workouts without having them cluttered.

[@donnewby8425]

Love the honest info.

[@ranviper]

This is SUPER helpful. As a strongman novice, this was needed.

[@vebjsand]

It's so fantastic to get this kind of knowledge and insight from the strongest man on the planet himself. Would love to see more of this stuff!

[@zachmaddocks545]

Mitchell I’d just like to say… you are the bollocks son, keep up the good work big g 🤝

[@hugostuvel6643]

Dank je wel mitch , means thank you mitch in dutch😊

[@InTimeWithTheBeat]

These videos are brilliant! Great info 👍

[@MemoROFL]

Fantastic as always

[@Wyoboy7220]

Great info thanks

[@RJB_TV]

compact and straight to the point! nice stuff.

[@RawDawgRandy]

Awesome information!!

[@DrD313]

Great video! Thanks again

[@aVikingWarSaga]

Your word is my belief. Amen..

[@charliewalker9443]

Excellent content and advice. Thank you.

[@duncanmcevoy9014]

Great info, thank you

[@espenstoro]

Looking back to when I trained deadlift twice a week, same reps, same sets. That seems utterly impossible now. If I do one more rep than I should, I might as well call a funeral agency.

[@rokericsson]

Beautifully explained. Wish someone else said that when i was 20 yo.

[@davidwelburn]

So, what is the most potent way to build muscle? Do you have a video on that? Thanks.

[@nealesmith1873]

Great info!

[@TheImmenseFence]

Hey Mitchell, would love you to do a video on when to increase weight, by how much in what time frame etc.

[@Klepzeiker1984]

Mostly i do 5x5 bench:5x5 Squat: 5x5 Overhead: 5x5 Deadlift: 1x5 Barbebell rows 5x5 And that over couple of days

[@michaelscott_aka_db_saf]

As always great intelligent science backed content

[@instantdislikechannel5699]

I love this 70s Pron-Mustache!

[@markovasil1608]

Brilliant info simply brilliant 💪

[@thatgeminiankid]

Central nervous system .. rest ... less volume .. reminds me of the principles also from Mike Mentzer .. very insightful and awesome video ..thank u ❤❤❤️

[@NinjaSeppo]

Ironically Mike's principles work much better for getting stronger than getting bigger

[@ur-inannak9565]

Great video Mitch, but I cant add it to a playlist. Did you list it as "for kids" ?

[@idealsAREisomorphic]

First time clicking on your video and bro, what the hell is that neck, what are you feeding that thing.

[@solb101]

He sits down between squat reps. Are his 5x5 or 3x3 sets, single reps rather than continuous time under tension reps?

[@Alohahawkeye]

How do you deal with people who have a strong foundation in the gym, but have had a break of a few months? Go beginner level for a month, then intermediate for a full training cycle? I haven’t trained in months, but am a former/current (?) state record holder in powerlifting.

[@cromdevotee449]

You've gotta start with where you are right now. The gains will come a lot faster than the first time around, but you have to recognise that in this moment you are not the person you were all those months ago, you're who you are right now. Training like you're that other person will get you injured. As a record holder I bet you're high enough level to be able to tell when you're ready to push and when you need to be more conservative. You already know how to get strong, the toughest part isnt practical, its mental. Treat it as if you've had an injury. It will suck to start back with only a plate on the bar, but you've gotta redial in your form, rebuild the muscle, reconnect those neural pathways and in a short span of time you'll probably blow right past your previous best.

[@RateMyRestaurantYEG]

Always great information Mitch. Congratulations to you and Ashley 😀🥳 Martin

[@therealwesty]

Thank you!

[@Roy-vh9rp]

I thought training like week 1-3 with 5x5, week 4-6 with 3x3, and after week 6 trying to work up to a max single was good. But it seems I confused weeks with years :)

[@-angeldust]

no you didnt

[@BurningBridgeStudios]

@@-angeldust Could you elaborate? He said two different things. Which one are you saying that to?

[@-angeldust]

@@BurningBridgeStudios what you mean elaborate? thats how many powerlifters train in prep, going up each week increasing weight decreasing reps its really simple

[@donsnypa7332]

funny i was lucky enough to learn this day one. i had my routine wrote out by a pro body builder. The result, i look like a pro body builder even though i dont body build. nobody else wants to hear it but always ask me whats my secret , like i have not already told them.

[@CraigNiel]

I'm 49 in a couple of months and been training natural since 16 so it's more of Lift Light and Be Kind these days for me! 🤣🤣 I do miss my days of pushing myself to the limit and hitting PB's but my joints and overall body just can't take it anymore. I still enjoy training 4 days a week and stick to 12-15 reps on everything now.

[@jylauril]

Most important training is the one that gets done. And you are doing that

[@CraigNiel]

@@jylauril Very true my friend, very true!

[@techpiller2558]

Try increasing your intake of vitamins to support your metabolism. Triple your magnesium intake, it will help with joints and stiffness, combatting all the calcification in the body in general.

[@CraigNiel]

@@techpiller2558 Already on it, I take a multitude of things each day. VB12, VD, Cod liver Oil, pro biotics etc... I get most Vitamins from food as I eat a lot of steak, rice and vegetables.

[@demetriuscooksey7147]

I'm the same age as you, and I know what you're talking about my friend. My workouts are more akin to physical therapy and rehabilitation. Working around all the old injuries I incurred when I was young and dumb.

[@bestopinion9257]

1:57 The reason for that is you are weak at rows and pull ups that build your lats. Deadlift is for butt, lower back and muscles near spine.

[@RDS_Armwrestling]

The lats are active in the deadlift though, just not particularly dynamically compared to direct lat-targetting exercises.

[@bestopinion9257]

@@RDS_Armwrestling Not enough. Lats need direct training. This guy tried Ronnie Coleman's training and he couldn't replicate rows. Also Eddie H admitted he can't do rows as Coleman. Yates was also better at rows than these strongmen.

[@johnbevan-lg6yu]

What about sets tht start higher reps to heavy weight like 15 reps then 10 then 6 then 3 heavier each time?

[@romanstingler435]

Mitch is right. I increased from 0 rep to 3 rep and my fat muscle is shrinking !!! BE AWARE :)

[@KurtKress]

This guy is a genius

[@andrewgilbertson5356]

Thanks Mitch

[@mindsetmotivacionalbr]

and how many times at week we should do the 3x3?

[@larkinj27]

A great simple explanation of approaches. It's always a bit frustrating to realise you're still in the beginner camp and have probably been over complicating everything though :-)

[@jamieganderton]

Muscles usually recover in 72 hours. CNS recovery is 7-10 days, intensity depending.

[@CadeCarnett]

No that’s not true. You’d have to slaughter yourself to need 7-10 days to recover cns.

[@panagiothsstaurou7569]

Hi Mitchell, you said squat, deadlift,hinge, overhead Press, carry,mi point is deadlifting and hinging is two different movements?? Maybe is deadlift, clean?

[@ChasingChevy]

I had to watch this twice.. So the thing is kind of like, less volume per session but more or equal volume per week? I trained bodybuilding style for my 20's and have only shifted to strength focus for this last year. 3x3 at 80-85% does sound like it would work great for me for OHP and squat but not deadlifts. My deadlift is 2x bodyweight but taking 15% off that leaves me with like 350lbs, which is honestly peanuts to me. I suppose this is due to the fact that I only deadlift double overhand though, so my 1rm is probably not really my 1rm. I guess I should learn how to brace at the bottom and use straps.

[@mikemoore2791]

Gteat info. Thanks mate. But at $483 AuD i wont be doing yer program thnx.

[@mattystewart8]

Not gonna lie, im glad you said novice lasts for around 3 years. If ive got 2 more years of the growth ive gained this year im looking forward to it!! 👀😂

[@CankleCankle]

I love the intro song, it’s like come together moved to Alabama and picked up a meth habit

[@Michaelm796]

Thank you

[@sergiupobereznic]

Excellent.

[@DavidLee-cw6ci]

If 3x3 is that also twice a week or just the once?

[@lionhearted99]

Good advice, but I couldn’t imagine hitting a 5x5 deadlift workout. I’d be destroyed 😅

[@Zlaterrr]

Depends on load of course.

[@runisom48]

I've been lifting for over 60 years so I should do like one rep at 98% maybe once a year then rest for 364 days? 😉

[@cmk5724]

How do I get a huge neck?

[@lukascoote]

I'm always on the fence when it comes to working up to a top set with heavier working sets or doing it like Mitch said, work up to a heavy top set and then back offs..I just remember a video with Eddie Hall over 5 years ago where he always finished with the heaviest set..I guess either way works!

[@dg5489]

eddie hall also had a meiostatin defficiency and was on PED's, there is literally no one like him, anything he did was gonna build him muscle regardless

[@Natefirethemagnets]

​@@dg5489Eddie was no different than lots of strongmen, don't buy the bs.

[@--SPQR--]

I remember that. He was talking about his 6's and stuff. Just because a dude makes it to S tier doesn't mean he won't preach bro-sciency stuff from time to time. Been doing back-offs for months and they are great for adding volume after a top set. Hitting the top set fresh means you can go heavier with better form, which is ideal for strength. The CNS doesn't just magically forget the heavy stimulus because you ended your sets on a lighter load.

[@lukascoote]

@@--SPQR-- true. I believe that was his thought process, that he wanted his body/mind to remember the last heavy set he lifted, so it would adapt better to lifting those loads or something like that 🤷‍♂️

[@DANA-lx8cv]

I think you really have to play with reps and sets and find what works best for you and it might change week to week if you are trying to peak. I've tried a lot of different programs (been lifting 30 years) and still setting PR's and trying new things. Right now I alternate a heavy day and a volume day. On heavy days, I usually like to work up to a pretty hefty single before my working sets, since I am fresh, and it also makes the working sets feel a lot lighter. If I'm doing a volume day (more than 5 reps a set for me, lol), I'll sometimes just progress the weights as I work through the sets or do a pyramid and then drop down at the end for a burnout set if I want to get some more volume in. I set off with a plan each session, of course, but also go by feel at times as well.

[@njabulomkhasibe6205]

"The more experienced you are the less volume you can do." Hmm I wonder about that🤔

[@Jtking3000]

I can barely get out of bed. I've reached my genetic limit 😎

[@Miguel_man]

Top tier man

[@clydenolet736]

Train like you’re paid for it 💪

[@MrJoeyGregan]

This is like listening to MPMD, love the science backed approach.

[@jurgen951]

Now that would be an awesome discussiuon, both being Canadians as well!

[@cb62benson30]

Thanks Moose

[@Blackstar1701]

i do 20 exercises per muscle group. usually 3 reps per exercise.

[@azn95]

lhbk free shipping to Denmark, pretty please ❤😢

[@warblackjack5565]

I think someone will have to pull 490 kg in practice for deadlift in order to have any real chance at cracking the WR 505 kg.

[@anthonyesposito7144]

You need to be on dave tates table talk pod cast

[@michaelscott_aka_db_saf]

Exactly

[@ruvimsemenyuk8224]

I’ve doing doing 85% of my one rep max 3x3 and newbie knee it was a legit program lol

[@constablekohler]

5x5? But Rip says differently! 😂

[@ishu_pahalwan_kapawali]

Big guy will never talk about his secret exercise. (His neck 😂😂😂)

[@jasonashley4579]

I didn't have any weights for years except for what I was able to make myself, pillow cases full of magazines and trash bags I'd fill with water, had a mop handle I'd use for a barbell and I'd do pushups pullups and dips in the thousands squats too, I guess you can say I work out like my life depends on it.

[@calmdown9094]

the answer is 4

[@gettingstuckin9205]

Mike mentzer enough said

[@parisferguson8654]

👑 🦀

[@4u2nvinmtl]

And here I thought I was pushing hard enough (doing 70% for 4x~12, myorep sets)... After my next deload I'm trying your 5x5 recommendation. Thank you!