How To Grow MORE Muscle With LESS Weight

The UPDATED RP HYPERTROPHY APP: rp.app/hypertrophy/code/RP_YO...
Become an RP channel member and get instant access to over 200 videos of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization
0:00 Good Technique Simplified
2:06 ROM
3:33 The Eccentric
4:58 Cheating
7:40 Limiting Factor
10:18 Easy on Joints
12:55 Wrap up

[@legeekessayiste7015]

Never thought I would see the top of Dr. Mike head outside of his OF

[@mopaper3063]

You my friend made me cough on my weed smoke 😂🎉

[@2legit758]

Goddam that was funny

[@arnaldolopez6471]

Christmas came early it seems, and so did I

[@currentaf8455]

The OF funnel

[@ryanmichaelpower]

I feel ripped off how having paid for it 😔

[@warrenhenning8064]

Injuries are the true killers of gains. Play the long game. Train hard and also train smart.

[@toasty-toast]

Agreed. If you don’t go crazy and don’t get injuries you recover better, and likely spend more days per year in the gym

[@gingerd2098]

That an overtraining. I thought for MMA I could be better than most by training twice as much as everyone else. It worked, but I definitely didn’t get twice the results, and was always sore. After 20 years I decided to follow Dr. Mikes plan for longevity and my health, and holy fuck does my body feel amazing. At 39 years old with a tough blue collar job, I feel better than I did as a teenager, and I’m still shocked tbh.

[@shaelumtir5553]

Skinny fat 29yr old just started going to the gym for the first time 4 weeks ago. Also been shaping up the diet! Been loving your channel. Wish me luck in the gains!

[@Strengthandconditioning60]

Keep at it you'll be amazed at what you can accomplish!

[@thor498]

Skinny fat ix not s thing. It's just untrained. Skinny fat is a term that should die

[@shaelumtir5553]

@Strengthandconditioning60 Thank you! I'm really excited to see where it goes

[@Strengthandconditioning60]

@@shaelumtir5553 make sure you take pictures, you won't notice it in a mirror but when you put those pictures next to each other you'll be shocked! 🙂

[@SeRvZeN]

@@Strengthandconditioning60100%

[@robertseavor4304]

"Dumping can cause injury". You don't have to tell me, Dr M. I have haemorrhoids.

[@matsunami]

Beware of rhoid rage

[@snapat2023]

@@matsunami he mrroid rage

[@robertseavor4304]

@@matsunami 🤣

[@Dave.Mustaine.Is.Genius]

​@@robertseavor4304right on, matey, right on. I do have that too, and the amount of time and effort I spent on toilet.... just made me knees in worse situation.

[@christopherhinds7049]

That took courage... Me too

[@ordinarryalien]

We need a book named "Bodybuilding for People in a Hurry" by Dr Mike.

[@cokebottles6919]

I've recently started hitting the gym again and have been focusing on technique and moves that don't irritate my joints. Sticking to slightly lighter weights, getting a bigger pump, and stopping or adjusting the moment I feel joint pain has been a game changer for me.

[@dailygaminn2918]

You are seriously an insane inspiration I've went from 316 pounds down to 261 right now just in 6 months and have actually lost fat and gained muscle during this 6months using your method and your dieting advice. Would love to see more collabs with you and Jeff nippard

[@joshbourlas7936]

55 lbs in 6 months is incredible dude. Over 2 pounds each week

[@dailygaminn2918]

@joshbourlas7936 thank you it's been a great 6 months really hoping to get closer to 220 by December. Never worked out before in my life and I'm 25 so with dieting and trying to lift right using videos it's really changed how I feel and look it's incredible

[@michaelshine6060]

Thanks for sharing!! I’m not as far along but I’m developing a similar story, down from about 230 to 210 and I’ve definitely lost fat and definitely gained muscle. My wife has been like, damn,, and that’s a good feeling.

[@dailygaminn2918]

@michaelshine6060 hell yea its all about the boys supporting each other. Your killing it bro keep it up! I'm shooting for 220 by December

[@gingerd2098]

Wow, that’s crazy! That said, I wouldn’t count out your contributions. If dieting and exercise was easy, everyone would do it!

[@DrDomRamos]

I like how they keep changing up the background scene. It's something super small, but it adds some variety to the already great information we are being provided. This is the only YT membership I'm part of, but I would argue it’s well worth the investment. Great job, Mike & team! 💪🏼

[@Kojas]

Me too, the only membership I ve ever considered. So worthed.

[@logMMAn]

Sorry but I found this comment hilarious 🤣🤣 I love the channel too but praising him for filming himself in front of a faux brick wall at a slightly different angle than the usual faux brick wall just got me.

[@RealTommyWiseau]

@@logMMAn lmao agreed

[@TuxedoFPV]

Why isn't Mike in the hoodie dungeon?!

[@AArmstrongC]

What do you get with the membership?

[@chrisweidner4768]

I try to mix heavy days with light days. Trying to focus on how the joints and muscle feel. Finally stopped chasing numbers at 66. Still do stupid shit on occasion, but trending in the right direction.

[@wjjz8902]

Agreed. 61

[@Mjbeswick]

I'm 41 and my joints feel wrecked, as I have bursitis in places. I used to focus on lifting heavy, but now I'm more concerned about three long run!

[@ryanharris687]

I’ve noticed since I started watching your channel, I’m definitely feeling more soreness. Which I like. Going deeper slowly with a slight pause has made a huge difference. A hit to my ego because I’ve had to drop the weight like you said. Thank you

[@toddkeene4724]

Spot on stuff flowing here. After 30 years of not doing this training, it’s more about avoiding all the aches and pains. Forcing me to change now. And it’s working

[@EthelJung-j5w]

I can just listen to his voice all day. Nonstop. He could be talking about anything at all. I want to hear all of it. Bro has a unique voice

[@Lerppunen]

Steroids sometimes do that.

[@jimmyyin8572]

dem yams

[@shellywilson6273]

same here!!!!!!!!!!!!!!1

[@DeezNuts-zn4lq]

Nice tits

[@LeanAndMean44]

Ok bot

[@kidkoopa6389]

It's videos like these that never get old. I've been hearing this from you, Dr. Mike, for about over four years now - and it never ceases to teach me. You helped me revolutionize my training with which I now help my clients with every day. I'm so proud I can deliver them a program backed behind your Principles. Thank you.

[@LifeLikeSea]

This KZbin channel is a god given gift

[@sensei_...]

He looks like deadpool without his suit in the thumbnail

[@possiblepilotdeviation5791]

😂

[@dkane2040]

looks disgusting tbh lol

[@WoodsGhost]

That's messed up 😂 It's true though....

[@TheTiDablju]

So mean

[@Ziggyvu]

Why you gotta do him dirty like that 😭

[@Owl-of-Minerva]

Thank you. Appreciated. Arguably the best source of exercise information and guidance on KZbin. Wish you continued success.

[@mudieproductions]

Just started my journey on the rest of my life at 38 years young. Started with my diet dialed in with slight deficit and hitting the gym 5- 6 days a week, and your content has had a HUGE impact on my training effectiveness. Thank you, Dr. Mike 🙏 🙌 💪 💪 💪

[@GUITARTIME2024]

Remove ultraporocessed foods.

[@user-jc2ts8ol8l]

You used the influencer word "journey". Sorry, but you will likely fail.

[@mudieproductions]

@user-jc2ts8ol8l lol nah I am already seeing great results. 👍

[@Sanazmosaferpour]

Thanks for your awesome content,Dr Mike! 💪🏻💪🏻

[@nicknicky873]

I wish all well to Dr. Mike. We love you dawg.

[@supernonole]

Thank you, Dr. Mike, for sharing your knowledge about muscle growth! It's been a couple of months now that I've followed your advice, and my muscles are growing better than before.

[@M1keDaly]

"Like he can if I don't start talking". Always good for a laugh. The solid information is a bonus.

[@LarryReynolds591]

RP's advice on using higher reps and (usually) lighter weights has really saved my bacon. I lifted seriously for about 3 years back in my early 20s. Got into the mid 400s bench and mid 500s on DL and squat. Now I'm in my late 30s, haven't trained seriously in 10 years, and fat. Got back into it with a home gym but went too crazy too fast with "heavy" weight and caused some shoulder issues. As I've recovered, focusing on hypertrophy has been a big motivator. Thanks!!

[@smeatknight]

Just finished my first Meso on the RP hypertrophy app and I've seen great results using low weights and good technique.

[@jexcdevvv]

Thanks for this very quality content Dr.Mike ❤❤❤

[@jhannrodzz2846]

Really apreciate this Dr!

[@allisterhawes9224]

I have been training consistently (3-5 times a week) for the past 6 months and still very much consider myself a beginner. The advice in this video is a game changer for me thank you Dr Mike.

[@simonmilbauer2486]

Great video as always

[@kylegoodwin9004]

Love the videos Dr. Mike! Can you do a video on L-Carnitine Tartrate? The benefits, what it’s good for, is it beneficial to be taking?

[@Roger_Costello]

Fantastic information!

[@johndoe-ie1be]

My training partner & I have been collectively training for over 85 years, seriously training for maximum Hypertrophy - i can tell everyone ( and do ) that , we have adopted your traing techniques a few months ago, THE IMPROVEMENTS HAVE BEEN MIND BLOWING !!! Also injury free ! Longevity is paramount in this chapter of our lives, Never too old to learn or try intelligent techniques ! Leg day is Thursday - Powerhouse Pontiac 5pm. =)

[@DiabeticGymRatT1]

Great video doc

[@24Osx]

new upload!!!!!!!! i love you guys

[@terigiese1322]

It is ALL about technique for this 63 year old!Low weight with high reps due to arthritis and Ankylosing Spondylitis(among other spinal issues).The bigger the range of motion the better.I really push it because of the lighter weight.I have seen growth and definitely have gained major strength.Zero injuries in 3 years of consistent training.

[@jarlwhiterun7478]

Can't stand narrowing of the spine

[@wjjz8902]

Been trying it for a few months now...mixing in a few heavy compound lifts but not ridiculous..61 & fit already, using consistently moderate to lighter and huge rep range, big pump, and the stretch...results are happening. Its great. 💪

[@sadtiger2022]

Love the pink watch! ❤ Thanks for this awesome information! 😊

[@TheNascarM29]

Love you Dr Mike you're the best! Blessings

[@user-tx6fd5os8l]

I love this guy! He's extremely smart about the scientific processes of excersises

[@drkesrf]

Great video! Ive always been relatively inflexible. I started doing full range of motion weight lifting a year ago and my flexibility has noticeably increased.

[@michellecanty2200]

I would appreciate it if you could do a video on strengthening your tendons. They are my limiting factor. Thanks

[@Brandon-os3qr]

This is probably the video I needed more than any other

[@jasonlawler9674]

The camera puts 10 lbs on a normal human head....😂😂😂

[@billsalgat8047]

😅

[@dachine86]

Nah, that's the HGH at work

[@mbe102]

Jesus, talk about the perfect video at the perfect time for me! Thank you for this! Also, to what you're saying, an addage I live by, "Anything worth doing, is worth taking the time to do right." Or correctly, or whichever you prefer.

[@nickknight8065]

Fantastic video. 👍

[@Cheese1111-b1y]

Im 43 and going slow and steady with less weight has helped massively. Even the recovery time for an older gentleman like myself is alot better. Joints dont ache as much either. Even though the weight is lower, the workout is so much better and i can really feel the stretch

[@MickieLifty]

As a fellow Mike I must say thank you for the sweet sweet gains you’ve brought me. 🎉❤

[@YourBody978]

Perfect explanation!

[@deucemaniac]

Hurky Jerky Muscles is the most scientific backed thing Dr Mike has ever uttered

[@chase_modugno]

Love this guy's sense of humor

[@menschfreund]

My limiting factor at the Bench Press is my triceps. I'll try a wider grip now. Thanks Doccie

[@joshuaesparza9219]

Squat example is great. I was trying to match the form of folks I saw online, but that was putting a lot of pressure on my knees and ankles. I widened my stance and flared my feet out more and now I feel the squats in my muscles instead of my joints.

[@thiccchungus588]

Just found out I have an inguinal hernia, and this is exactly the direction I'm going in to try and limit how much intra-abdominal pressure I need during my sets. Thanks as always doc.

[@StrangerOnYouTube]

The thumbnail is amazing

[@ryanharris687]

Thanks for the info my myan!!!

[@ryanharris687]

I mean my man. Haa

[@sh_project1999]

The bumping while bench press did make my arms and shoulders hurt incredibly. I didn’t bench press for like a year or so and when I started it again I just could do it for one time a week first. Since I enhanced my technique thanks to you I know am in my second meso cycle of three time benching a week and there are no problems. Good technique is so important once you get strong enough to move weight that can hurt you

[@SubjectiveFunny]

Good stuff 👌

[@leftyslugger2557]

Hey Dr. Mike, can you make a video regarding going past failure, specifically assisted negatives after failure?

[@BryanKujawa1]

Great video

[@paulleclaire8252]

I'm not trying to make all these gains to mess with the pink dumbbells for life brother. I'm trying to horse some big iron! Love your stuff Mike.

[@VangaroZeon]

Holy Crap. You are at 2million Subs? I feel like 1 mil was not so long ago. Amazing!

[@jaywatts2079]

Ever since I started training this way and everyone else around me saw the change, dudes come up wondering how to get certain muscle. This stuff works and works for a reason

[@joshuarudolf3643]

What, using proper technique?

[@KnuckleHead1983]

As far as the last tip goes this is true for me on squats. I can’t do a narrow stance I have to have a wider stance for me to be able to do them comfortably and correctly

[@user-xv8vu4xn7r]

I only ever feel joint pain when doing shoulders because of old repetitive sports injuries. It certainly limits the esthetics but I’m not ashamed of doing 5-7 lbs lateral raises because that’s the only way I can work them

[@monsantofungaro5704]

This video has convinced me to learn French over Italian! Dr Mike, you truly are my hero. ❤

[@justinmininger5973]

Lets see those pre contest progress pics!

[@mybloodbeforehers]

I needed this, specifically about the joints. For whatever reason, skullcrushers make my elbows hurt like crazy and I think moving to another exercise was the right answer but I'm going to go back and try it with slightly wider elbows.

[@matthewwinslow5370]

Thanks uncle mike

[@urosgorjan9527]

Dr. Mike iz da King!

[@ArsenalFan-er3hp]

I’ve been doing this for a while now and I’ve seen my biggest success so for far building muscle and am not getting injured 👌

[@Giuvannuzzeddu]

Wisdom. Thank you.

[@Jeff-bd5yo]

Telling people you were big back in the 1980's before you broke your back in a deadlift attempt keeping you big as hell

[@BillyWhitehouse]

Let’s do this!

[@Don_cheedle]

Dr Mike keeping me big as hell 🗣️🗣️🔥🔥🔥

[@alterego812]

Gnarly stretch on thumbnail 🙌

[@Jt_mano]

Would love to see Mike do an episode asking Perplexity AI questions about exercise but using the Academic Research option (differs from other LLMs by using published academic papers)

[@arisonlambert445]

Does anybody else thing dr mike should review Ryan Humistons training same vibe

[@diagonals792]

I’ve always loved powerlifting and heavy training, but since I’ve switched to hypertrophy, lowering the weights and fully incorporating these 5 points mentioned, my knee doesn’t feel so bad. Who’d have thunk it

[@tozaisusovac6842]

Dr. Mike could you please do a general tips video for tall people, I've been wondering if I should do anything different to avoid back injuries especially

[@kevino6522]

Been doing light weight with focusing on stretch for most of my weight lifting life and I feel great. Definitely not the strongest but I feel and look good, this is all that matters to me.

[@RealGregJamesBeam]

good stuff

[@Detvanliga]

Agreed! I have come to the same conclusion, after a lifetime of experimenting... .

[@barioter]

Great discussion- but the example of the pullup at the beginning was mixed up. Based on the explanation, the portion of the motion one should focus on is the lengthening in the low portion of the hang, not the top.

[@maaryjoseph730]

i like how Dr. Mike, while spitting his facts, takes a small peak to his left side to check his notes. It feels like a 12 years old trying to cheat on his tests lol ! All Love Coach !

[@paganmoon]

Would it be possible to put up small "popups" in the videos to explain some of the nomenclature you use, for us not as well versed in weight training, muscle names (and well, English). Like, when talking to delts and so on, have a small infographic showing what muscle that is? Another example from a previous video, where you mentioned about SubQ? Thanks for the videos, helps a lot as a beginner/intermediate.

[@vexchannel6461]

alright ill give it a watch

[@ibejoe2518]

Loved this video but could please make a video about sprint training and how (or if) it can be used to MAKE muscle, i hear so much about sprinting boosting muscle growth somehow and wanted to know if its true and if so, how it can be utilized in both cutting and bulking?

[@n3crowarlvck]

Time under tension and feeling the stretch is the best feeling. Just not so much once the DOMS kick in after haha

[@IronMoose95]

I like this new room as opposed to the abyss he usually films in

[@KM-hk8tc]

I just worked out yesterday after not working out for 2 weeks and I felt disgustingly weak. And I skipped my legs I had to tell someone.

[@20ftBurmesePythonChaser]

Hey ,my man , I listened you ... Now go back to the training & get jacked to reclaim your holy land.

[@royalmac1011]

Skipping legs means your are weak

[@KM-hk8tc]

@royalmac I’ll work on my legs if you promise to work on your grammar

[@LTT.Official]

Don't worry about it, you dont need legs, they aren't that important, big arms are importantest.

[@silverjackaI]

No judgement. Now get back in there tomorrow and hit them legs.

[@porkchop9978]

Didn't realize I fell asleep during muscle class until that rp ad hit

[@dloobo2381]

Which exercise would be good to build strong lower back muscles, if your options are, a back extension machine, dumbbells, pull up bar, resistance bands or kettlebells?

[@HellGod67]

12:00 Pure Gold lol But how would you do a full ROM without locking your joints out(that loads them more)? That sounds pretty mutually exclusive.

[@ArchangelMichael94]

Finding out that dumping the bar on my chest was a bad thing during bench press ruined it for me for a while. Not gonna lie, that was my favorite part. Just letting it drop and turning on the muscles at the end so it didn’t actually crush me. Learning to have fun with the slow eccentric movement now

[@Shane-yx2hi]

Reminds me of what coach used to say “ don’t cheat yourself, treat yourself”

[@DanDoesGame]

I just started going to the gym a couple weeks ago & I think this is my fatigue issue. Half way through a session I get so exhausted I can barely grip the weight, even though every other muscle feels like it can keep going. I don't mean grip as I can't grip the weight, but it's around my wrist and forearm, the strength there totally drops & maybe that is because I am lifting way to heavy. It's most noticeable on pull day.

[@burnieking1401]

Step 5. I happened to watch another video by a Mr. Humiston about 7 months ago about Deep ROM which also was in an unusual position... and I'm still paying for it now with a tear in my supraspinatus muscle. You gotta be careful with this information, unfortunately it's sometimes hard to gauge 'how much is too much' when pushing to a heavy fatigued state. But I enjoy your videos, they are always interesting.

[@andrewlemay2491]

Thanks for the info cave man

[@andrewlemay2491]

Joe Rogan has a cousin?

[@weekendwarrior8179]

Control is like putting a plate on a table. You don't need to go super slow, but also don't just toss it.

[@MagDumpsBicepPumps]

"You ain't cheatin' you ain't tryin'" - my wife on our wedding night

[@lazur1]

Age75, training on&off since 15, consistently since 44. My technique's still getting better.

[@spencer9819]

Have you done any videos talking about the benefits of Pilates? I am a newly certified instructor with Club Pilates and I would like to hear what you think of it, maybe I can learn something new.

[@generalflint0072]

What’s the lost optimal way to obtain this kind of scalp hypertrophy Dr Mike?