Is Tension The REAL Key To Muscle Growth?

[@hjewkes]

Dr Mike always building the tension

[@BlackSpice]

Akward tension but its not that akward since its from Mikes presence

[@davidk6269]

I used to love heavy, low-rep training. But now I'm 57, and my joints can no longer handle heavy, low-rep training over extended periods of time. I need to quickly deload or take time off to recover after several consecutive sessions of heavy, low-rep training. Nowadays my body is telling me the higher rep training with moderate weight is the best way for me to go.

[@felipebulhoes-squatlife349]

Hear our bodys is the key. Great advice bro

[@23cjota]

For me it’s the other way around I can’t lift heavy weights, but moderate with high reps lol

[@Mac-og2hj]

I’m 27 and did heavy lifting my first 4 years did nothing tbh now doing light more reps and sets body looks much different

[@sebharvey9101]

Yeah I'm 38 now and I can definitively feel the difference from when I was 20, my joints don't respond well to heavy and low reps nowadays... I'm still mourning... getting older sucks.

[@382u3uuej]

It seems that moderate, and even high reps, is better when it comes to taking care of your connective tissue, even when you are young you will reduce risk of injury and you will also have less wear and tear, which will allow for longer mesos rather than needing a half deload (or a full deload) in your legs because your knees hurt from squatting with sets of 5.

[@romgaming3863]

The tension between us is sexual and i feel it’s the key to muscle growth… in a different area

[@samurai8698]

​@@RedZangiefPenis curls

[@yomamamam2]

@@RedZangief What's not a muscle?

[@AngryOscillator]

@@yomamamam2 🍆

[@gavinramos8143]

alrighty mr fun police

[@liquidcorundum6568]

@@RedZangief Not skeletal, but there is smooth muscle there.

[@ryandaniel30]

Watching this 8 seconds after upload, am I stalking Dr. Mikes uploads? No one knows, but I’m here for some tension regardless.

[@Chazman2705]

You’re late

[@RichardRabbit]

@@Chazman2705A wizard is never late

[@RestLess-MinD]

@@RichardRabbitindeed..but no wizard ,just got the magic wand!!

[@whysogrim697]

Dude don't apply so much tension you snap the banjo string 1 rep max for orgasm

[@MrDoakleaf]

Welcome to the shower club.

[@muznick]

I go up to 31 reps, because I'm a rebel. There are things about me that you wouldn't understand. Things you couldn't understand. Things you shouldn't understand.

[@jacobhill444]

I go to 31.5 reps... I'm the real rebel 😎

[@MalamuteMan1]

I do zero reps and I'm more jacked than both of you

[@TheGuardianOfMany]

I lift a 357 Watt four caliber Quadruple ought 6. And then after that I go to m80 1099's and no...i don't stop there....I go right to Arby's

[@TheGuardianOfMany]

Oh weight.....i do 47 reps each of those

[@chrisvandetta7527]

Dr. Mike is my guy! I’m down 50 pounds in the last 225 days. Getting jacked. Your videos have been educational and inspiring. Thank you!

[@DILFDylF]

I definitely read "jacked off" as I was scrolling through the comments So please edit your comment to make me correct. Thank you.

[@MiguelMedV]

​@@DILFDylF Why would he edit his comment because you misread it? 💀💥...

[@jerecocastillo583]

bro measures time with plates

[@DILFDylF]

Please brother, you must edit your comment, I look more foolish with each passing day.

[@MiguelMedV]

@@DILFDylF I suggest you lay down the screens for a day or two, being in your phone all day screws up your attention span, try going outside for a bit 💪🏼☀️...

[@Heylon1313]

Man I just love Dr Mike, the combo of knowledge and humor is unparalleled

[@ditz3nfitness]

After recieving 2x herniated discs (L4-L5 & L5-2) I've only been doing low weight/bodyweight stuff for slow and controlled repititions inside the moderate rep range (6-12 reps). This has still provided me with tons of gains! Don't fear lifting lightweight with proper form guys! It's just as beneficial, and it's even better than lifting tons of weight with bad form! 🔥

[@curious_boy9092]

how you got them?

[@vladbsr8739]

A guy literally asked me yesterday if we could switch on the row machine. I was just warming up. Older guy maybe forties. Sat down took 85kg literally I was like shit okay okay. He did 7 reps maybe barely finishing the movement and I looked at his physique... it really hit me then. I read a few times from dudes who lowered weights and gained more mass. The dude was a real life example basically of doing heavy improper movements and still looked much smaller than me who was chilling getting my warm ups in before going for 70kg with full reps really focusing on the feeling. I do like to try to max out but doing everything with proper form and thankfully I've also had great coaches along the way, feels just so satisfying. I don't care about just lifting anymore but just feeling accomplished from doing the moves and feeling the muscles properly is god tier

[@Bdavis2475]

I train mainly in 15-20 reps and I'm growing a lot

[@ditz3nfitness]

@@curious_boy9092 Take a guess

[@jondoc7525]

Throw in some lower reps once your warmed up . I do this mostly to but work to a set of 5 and back off

[@LatimusChadimus]

That guy you had on yesterday struggled with all that muscle tension

[@andrewm6421]

Strange i was expecting to see loads of comments about him having oil in his arms, especially after seeing his training but couldnt find one

[@thor498]

He struggled with atension the most that trem poisoned brain of his

[@stevend481]

​@@andrewm6421craig claims no synthol

[@bobcantstandzyobitz9778]

Best exercise science KZbinr I've found.

[@asdfkjhlk34]

Wait until this guy finds out about Lyle McDonald. Am I right Mike?

[@artemis1127]

You mean the worst

[@chimichangas1432]

nice bait@@artemis1127

[@matalostodos]

Lyle is more annoying but less vague and misleading. I recommend the athlean x fellow. He has the most relevant experience and hasn’t been juicing for three decades

[@artemis1127]

@@matalostodos athlean x is so ignorant its unbelieveable

[@APR702]

It’s insane how fast this channel blew tf up . Less than a year ago y’all were at like 200k

[@Vincent_Beers]

This channel took 11 years to grow to where it is.

[@APR702]

Thanks for your opinion

[@thesorrow312]

The videos critiquing celeb workouts and popular stuff really helped expand the audience

[@110countries]

last time this channel had 200k followers in june 2021. almost 3 years ago

[@adammiller9179]

This wasn't just about tension, it's some of the best rep-range training advice anywhere.

[@Bleachedhambone]

This wasnt just about rep range training. It really helped me understand the importance of managing the loads i take.

[@JM-tj5qm]

11:35 Is Doctor Mike reading my diary?

[@steelmongoose4956]

No, but I am. Leave those poor dogs alone!

[@adamdrinovsky2592]

shit got too real too fast

[@Dr.MikeGranato]

It’s like filling a 5 gallon bucket of water. You can do it with 5 individual 1 gallon jugs to be poured into the big bucket, or you can do it with up to 30 smaller individual cups of water. Just fill the bucket to 5 gallons and try not to overfill it

[@roadstar499]

Doing different movements and mixing up rep ranges for me works best...but being able to give all out effort getting that perfect mind muscle connection on those last sets makes you grow best imo...

[@digitalpayne8287]

I found Dr. Mike about 6 months ago. About a year ago, I committed to going to the gym and keep at it, and I've now been going regularly about 4-5 times a week for a year, which is the most consistently I've gone to the gym at any point throughout my life (was always very up and down with it before that). For the first 6 months of that time, I looked into MANY different experts and watched videos on form, technique, different rotations, splits, etc. And it wasn't until I found Dr. Mike that my progression really hit its stride. Now when it comes to lifting, if I have ANY curiosity about anything, he's the first one I go to. Makes things super simple, doesn't overcomplicate anything. Thanks Dr. Mike!

[@RichKingston73]

Superb video. I was saying a lot of this in my gym today, trying to move people away from always lifting as heavy as possible in low reps. Due to a decaying body, thanks to rugby, i train around 10-20 reps these days and it works really well. Lactate etc accumulation ties in with the bfr research too. Keep up the good work

[@Bdavis2475]

4x20 in rows blew up my back 🎉

[@dakotasonney2142]

You get it all when you watch Dr. Mike. You laugh you learn and you love ❤️

[@ugk26]

I was always taught for the most part, keeping the tension on the muscle at all times is a huge part of growth. If you watch, Ronnie Coleman do those front squats back in the day, you see he stays in a pocket up down up down like a piston. That’s how I was taught. You don’t do that for every exercise or muscle group, but when you can keep that tension on in my opinion, it’s the best way to do it.

[@thor498]

It doesn t resly mstter if you pausebor not the hole if the tension under the curve matters and if that's more tension in on set than without a pause than that's better. Test it for you hiw many reps with and without looking out.

[@DrDeusExMachina]

If Ronnie Coleman was a sample of a thousand people, that logic would make sense. In all likelihood Ronnie was a genetic outlier, who could have trained sub-optimally and still won.

[@ugk26]

@@DrDeusExMachina I cannot disagree with that, he was probably a bad example for the exact reason you stated. My point was on the form. The guy that trained me quite literally looked like a smaller version of Ronnie so you could say the same for him. He was a genetic outlier. That said, I was not. My genetics are terrible. But with his training technique, it was the first time I actually started making serious gains. Prior to that, I just did not have the level of intensity needed to grow optimally. After I trained with him for a bit, everything fell into place. In my profile pic, I’m 6’3”, 240 pounds. I know personally, I never would have looked like that way had I trained differently most likely. That was me at 38, im 43 now and I’m sitting at 243 with a higher body fat. Started cutting a few weeks ago. Let’s see what happens. Maybe I can replace that pic.

[@BungieStudios]

@@DrDeusExMachina Everybody can look like Ronnie Coleman as a natty if they work hard and put in the hours. Walk into the gym, find the manager, look him in the eye, and give him a firm handshake. You will be on your way.

[@wubzero4709]

5:47 got me out of no where Dr.Mike is the best 😂😂

[@Martialxhaki]

Hard And Heavy Brother 🦁

[@MrNiceGuyCam]

Max dad jokes lol but this guy is the truth. I’m a personal trainer and I learn something within every video. Thank you for sharing 🙏🏽

[@chiefnochillsteph4146]

I love this guy for telling the truth even when it gets a little confusing lol at the end of the day you have to find out which one works best for you and I could’ve told you that without a degree

[@jessecrozier4368]

This man is a gift to body building

[@caleb_wesman]

Doc, explaining - in your style - the chemical and mechanical proccesses by which muscles grow is the best shit ever. I would consume an infinite quantity of that content. This channel and some others consistently deliver great info on the best practices in training. Almost none cover the anatomical processes from the perspective of lifters. Id love if you threw in more content like this now and again

[@Carriersounds]

as a math lover, seeing you talk about integrals like that made me smile haha

[@SativaSkies]

Hey Dr. Mike! I love your videos to my core and I’d love to support your channel and rep you at the gym. Please make some merch already 🫶🏼

[@ken-dog]

Felt bad for years for not getting good results when lifting heavy for 5s and such, lifting lighter and nit matching my peer group with their lifts. Still good results how i trained, just not eating enough really, so this video is very validating. Thanks Dr. Mike 👍💪

[@BlankLI]

Great points. I learned a few months ago that at this stage of my training, my chest prefers sets of 5 or so, but for other muscle groups, sets of eight to twelve feel best. I still switch it up whenever I start to stagnate though.

[@watertane3044]

Transition was a pleasant surprise at the end 16:45 nice while choosing a different video to watch

[@gaborhamori2410]

I don’t always agree with what you say but this one was great altogether. 👏🏼

[@alejandrocerezo8399]

Here's a thought from a broken guy with limited dumbbells at the start of his hypertrophic journey. You might want do (or have to) tons of reps with low weight, but you need to really milk the movement if you dont want to just do cardio. Slow controlled eccentric with lots of mind-muscle connection and try to tweak the routine to maximize the feel. I've got quite a lot of tricks from the Dr that helped with this, like pulling out the chest during rows to engage the lats a bit more.

[@thor498]

Lat engagment lowers if you pull out the chest but the rest of the back works extra hard than

[@bluemeaford]

As an 8% you rock my world. Fist pumping my algo.

[@JasonAuger-gs4ve]

Thanks for the info Frank

[@partobazyar502]

Can you do a video on: is muscle damage needed for hypertrophy and what kinds of muscle damage and muscle breakdowns there are?

[@shaunfishman1244]

kzbin.info/www/bejne/foa6dWinZcmboMksi=FqyNirWpQr4yvXes

[@TheCJRhodes]

he has a video on that

[@partobazyar502]

@@TheCJRhodes where? Can you send the link?

[@antediluvianclockwork9769]

use the power of search@@partobazyar502

[@BuurmanDirk69]

​@@partobazyar502he has a video on how to find that video

[@admireinspire]

I can put this channel on, die laughing trying to get ready or do a chore and still come away with more knowledge. We live in a world where a doctor is giving this quality of advice for free. Sure, the American empire may fail but this is a pretty great trade off imo.

[@dustinirwin1]

I’m following a Sika Strength PL program (power building, more accurately) and just did a 10x3 on bench. It felt magical. That was immediately following an 8x3 squat in the same session, and 1-day after an RPE 9 6x6 on bench. Everything about it gave me a huge and lasting pump. Lots of heavy, lower rep sets is my favorite phase of the training block.

[@drewthomasshow]

8 sets of squats? Dang son

[@jondoc7525]

It’s not a true triple if you can do it that many times haha

[@BuyHerePayHereLA]

the looks, the knowledge, the humor. I'm a man & I'm in love with the Dr. !!! thank you for this channel

[@ravington666]

Got quite excited 😮 from the title as thought Dr Mike was finally going to address something I've wanted to know for decades, which is the age old belief that a TUT of 30 - 60s is optimum for hypertrophy but sadly it wasn't.😢

[@ascension1199]

Dr mike vs andrew tate mma?

[@richtheunstable3359]

I feel a lot of tension watching you Mike. You make me grow

[@LyndlEndique]

Dr. Mike dropping more GOLD.

[@nmnate]

Dr. Mike trying to explain integration to gym bros everywhere just made my day. Bravo! 💪

[@nftarchitect2522]

Good shit mate. Love the videos.

[@elbayo421]

Mike is jacked AND knows calculus. He’s as freaking cool as it gets fellas

[@johanneskonig3371]

Really enjoy your content alot! Came for the knowledge, stayed for the humor. You understand it to tell some dry theory in an enjoyable way so one doesn’t even realize that he just learned something while grinning like an idiot. Keep it up man. Greetings from across the pond✌

[@Jasonlimitless]

Definitely changing from high reps to low then back you really feel such a difference. Especially after building more strength around the 8 -10 rep range and then going to 20 reps the pump is crazy, plus you can lift more since you got stronger

[@DanNixon-FF]

Who else here never gets tired of Dr Mike’s bro voice? 😂

[@bbonkers]

+1

[@DCboyz214]

The bro voice is f'n hilarious‼️😂

[@joe1071]

Dr Mike, please consider some new series on programming for athletes in explosive sports like football and soccer, and other sports like running and cycling. In season vs off season programming. Hypertrophy vs strength. Functional movements vs isolated. Plyometrics etc. I know you’re big on practicing the specific sport for skill acquisition and honing, so beyond that what is optimal weights and plyometric work?

[@richardschatz9992]

Love the nerd stuff. Keep it coming. Question: I watch Olympic lifting and frequently observe high level competitors doing accessory work (like back squats) in the one to two rep range. Based on the information in the video, is it safe to assume that this causes a growth (as well as strength) stimulus for them? Thanks.

[@elbayo421]

Dr. Mike is jacked AND knows calculus. He’s as freaking cool as it gets fellas

[@ibby81ae]

I agree that different rep ranges work for different people.

[@basicmeme1040]

Coach Mike with the sots press

[@alineharam]

Your narration is very informative and amusing. Useful and funny.

[@josephgoyder2263]

Very informative! Good stuff RP

[@jesseherbert2585]

Halfway in to my 100 second bodyweight hang and he has me laughing so hard I almost had to abort. Thanks for the information and entertainment, good stuff.

[@DJhostiletonewexperiences]

comprehensive discussion of heavy loads with Dr. Mike

[@clintonm2357]

I didn’t hear much science, which I was hoping for, but my own experience backs this. My knees, elbows, and shoulders were destroyed by multiple IEDs in the Army. My joints can no longer supports much, but if I can do 20 reps instead of 5 - 10, my muscles continue to grow without my joints hurting. In the winter, I can barely lift anything, so I work on it the rest of the year.

[@Scyrex21]

What works really well for me is combining the low reps and high reps in the same traning. I let the heavier loads for the first, and when my muscles are weak to keep going on heavier loads on the next exercicies i swap for 15-20 reps range to failure. Works like charm and my joints fells really good.

[@MrScottyT21]

Great information as always and really helped clarify things for me

[@dustingmyguitars]

Love seeing the stock adobe sports graphics at 0:18! I use them myself

[@roadstar499]

100 % Correct...yesterday i blew up my chest with 4 sets of strict cable presses on my smith machine and then 3 sets of strict pushups ..went to total failure..skipped bench presses since i am trying to heal my rotorcuff...with cables i did high reps..pushups i was so burnt out i only did around 10..last reps i had to cheat to up position and worked the eccentric..back in the day i used to do sets of 100 pushups...at 65 now it all about the feel and giving it full effort where i can't do anymore...

[@camakaze1330]

I love how varied training can be and still elicit a strong hypertrophic response. sometimes I wish there was a magic specific programme though 😂

[@seattlegrrlie]

This was well timed. I was just thinking of adding some drop the weight and up the reps days. My elbows would probably like that and my muscles will still grow

[@paalanf]

Thank you for the quality content 🙏💪

[@GAMBLINGU]

Love every single video you do 🙏🏽🙏🏽🙏🏽 exactly the same shit I say to people. I think there's one point people should take in account is the tempo of the rep. Majority of the people at any gym will have maybe a 1-2 second single rep. A true "rep" should be 4-5 seconds. Personally most of mine latley are are at least that just on the eccentric. I think Dr Mike would agree you always want to control the weight, don't let the weight control you.

[@Pnw208]

I had a complete rupture of my pec major 5 month ago and I’m currently 4 weeks back into training and working my way up. I’m trying to focus on mind muscle connection and TOT to grow. Lifting much less than I used to. Trying to modify form to maximize mechanical load. Wider grip and allows out. I used to go closer with tucked elbows. Now I’m going slower on the negative and trying to explode on the positive but doing so very slow and controlled instead of throwing it. By wxplode I mean flexing the pecks as hard as possible at the bottom and squeezing the pecs to bring the weight up instead of pushing with my arms

[@raminghaneeian]

Thanks!

[@tribunaldude]

Protocols like Chad Waterbury's 8 x 3 (with your 5RM) with 60 seconds between reps are pretty good for accumulating a ton of high tension volume, provided you're not already ridiculously big and stong. Bonus: You clean up technique and stimulate strength gains for no extra cost. Not viable for late stage intermediates obviously.

[@NRG2]

I can get a really great feeling of pump/squeeze with a 2 rep heavy lift… but I have yet to make a 1 rep weight feel productive. I only rarely do that when I decide to indulge the ego a bit.

[@myscreen2urs]

Awesome content! Thanks Picard 🙃

[@0scottzack]

God damn, Dr. Mike fucking killed it on the education front in this one. Super well explained.

[@kaganai]

Can't count to 20, but knows what an integral is. Or just reading from the laptop what cameraman provided him. Either way: classic, love it

[@ashokrajan5275]

First time hearing Integral Calc(area under the curve) to describe rep volume. LOL. Subscribed.

[@Brojas69]

Dr. Mike! Please make a video about correcting muscle size imbalances. For instance, my left pec is clearly smaller than my right. How do I correct? Guys, please upvote if others are interested.

[@TrevorFullbright]

There is already a video on the channel about that

[@philthyphil3324]

Try not to activate your pec when beating your meat, or switch to left hand. And do dumbell press instead of barbell to provide even load to each side

[@DANA-lx8cv]

Not Dr. Mike obviously, but I've heard that one way is to do unilateral work, using the same reps as the weaker (or smaller) side for both until they catch up. and always start with the smaller side (you have more energy at the start of the set). For instance, If you are using 50 pound dumbbells, start with your weaker side and get 10 reps before you fail, you would then do the same weight and reps with your stronger side even if you could get 12 reps or could get 10 reps with 60 on that side. Eventually the weaker should catch up to the stronger and you will be doing roughly the same reps/weight with both.

[@Brojas69]

@@DANA-lx8cv thank you. I do not do unilateral db work but I will now. Makes sense.

[@Brojas69]

@@philthyphil3324 I just tried the left hand and I was unable to climax. I will try the “stranger” move tomorrow. Will report back.

[@johnbelt7676]

Does anyone else realize that he’s talking about correct high intensity training? He is, from the tension stimulus and area under the curve, reduction of injury, now he just needs to finish the though on volume and he’ll be a HIT advocate.

[@talonvoidgeist2386]

I love getting these informative talks from my drunken uncle Mike.

[@leislymejia2864]

I always make sure to pay my rp membership before anything else

[@dermotshaw6775]

Ye to hell with responsibilities. 🙄👏

[@Jonnyatlarge]

Touché

[@KS-MDCCLXXVI]

Hey Mike, can you please make a video on sarcoplasm vs myofibril in terms of types of muscle growth, and the types of training. Maybe it's a myth idk.

[@Jonathan-yu9ui]

Sarcoplasmic hypertrophy is believed to be a precursor to the addition of myfibrils or myofibril hypertrophy

[@kimmoffat6429]

"Doctor" parentheses in the caption made me actually lol, not the crappy text kind.

[@zhongxina3052]

I love you Mike.

[@jamesTWisco]

For the low brow Bros - they are totally right for the first year or two. A lot of the stuff on this channel is for the guys who have seen the end of easy, thoughtless gains. I got to my first 315 bench and really grew a muscular fat chest in one year with a stupid workout 5 days per week that always started with 5 sets of bench. 20 years later and I'm still working to hit that 405 (closest I came was 385)

[@stephanycrestwood4943]

Love your videos! Thanks for all the great info. ❤️

[@jayfitmorales3129]

good shit!! and always hilarious !

[@raleighkathman214]

The hybrid training is absolutely on to something… for example, two different bicep days per week: 1. heavy & low rep, about 6-8 sets 2. Light and high rep, about 10-11 sets Mix and match with about every body group, seems to work pretty damn well. Looking forward to more research on it

[@kanibar8781]

That was a great video. Shit was educational, enlightening, and pretty funny. 👍

[@adamw9248]

This is exactly what I came for. Dr. Mike giving it to me straight and letting me know how long I need to go to get where I want to be. Filled me up with knowledge as always.

[@thegloryofyoungmenistheirs4298]

At physiological level, the more muscle fibers you can recruit the better the gains which is determined through the closer you can get to failure the more fibers are recruited.

[@StrengthAndConditioning61]

Added a lot of stretch under tension, full rom. Best for me ever. Ymmv

[@mimid.2515]

"Yep, I had a double mastectomy in my elbow joints." 😂😂😂 Newbie here. Love your channel, sense of humor, and all the great informative content. Thanks! 🏋‍♀️

[@andrewshaver5800]

Dr. Mike going all calculus on us. Meathead math for the win.

[@axrxm]

that area under the curve part triggered my calculus trauma😂but W video though my man

[@lq5949]

That Gym Crush/High School Crush monologue was hilarious!

[@Tamamstube]

The boxing analogy is 🥇

[@shiryu22]

2 minutes under tension since i started watching immediately after you uploaded

[@mp5mach]

The boxing metaphor is genius 💡

[@YonatanGelfand]

So funny and so informative I love it ❤

[@jenmal898]

Great stuff!!! Thanx for the video 😊

[@actorsheart3142]

Thank you for the info sir!

[@Gloppieg]

Never really expected Riemann sums to show up in my lifting but here we are.