We've Been Brainwashed By Fitness Industry - Doug Brignole

In our conversation with Doug Brignole, he explained how heavy compound movements are not the best for muscle growth. While having a hard time grasping this idea, we asked Doug if there is still some room for adding them into your routine, he simply answered with, "we've been brainwashed". Incredible full length podcast here: lnk.to/DougBrignole
Doug's Book, "The Physics of Resistance Exercise" can be found here: amzn.to/2QAYUiK
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[@malcolmliang]

It’s great to see Doug finally getting the attention that he deserves

[@malcolmjelani3588]

A lot of this is hard to swallow after years of hearing Mark Rippetoe preach about compound lifts.

[@theoneandonly4776]

Lifts that are time tested and that work

[@theoneandonly4776]

@Dr retardo and Doug doesn’t take steroids huh? 😉

[@davepazzaglia8294]

@@theoneandonly4776 I'm not saying that he is or isn't... but steroids must be *very* overrated if he is.

[@davepazzaglia8294]

@@theoneandonly4776 Nobody is saying they don't "work"...

[@christophermirkovich7290]

Glad you had dug on been listening to some of his videos much appreciated boys

[@MarkBellsPowerProject]

Glad you enjoyed it!

[@gregz1235]

Doug completely dismantled everything so many built careers on here 🤣

[@bryandufrene3657]

Been following Doug for a while. His information is based on principles of physics. Hopefully this will bring in a new era of true science based resistance training. His book and courses give information I feel good about recommending to my patients.

[@dernuniverse9813]

im gowning like never before thanks to Doug Brignole and his wisdom the book is pure knowledge....both my shoulders got surgery for going heavy and doing shoulder press ...now i go light lots of reps pyramid up with weights and using Doug info and im getting bigger than ever before

[@mikevaldez7684]

Now you're a true mass monster💩💯🙋🙏💉

[@bmledoux]

I love that Doug is finally getting more attention and exposure... great stuff ive been following his work for years. It is funny how there are always people in the comments who think they can disprove physics with anecdotal evidence lol.

[@nikosrosos5180]

What about strength curves, different stimulus, metabolic stress, etcetc, I don't deny the theory 8n whole but it 7s simplistic, when you curl with a barbell you have the toughest 9w4t in the middle you ca also cheat and 2ork the negative when you do 8t in the inclined the stretch is better and the hard part is in the start vof the movement, and then at spider curl you will get stronger at the flexed part, you need all 3 for better development and Aldo brachiallis work and conctrq5ed curls for the outer part of the arm

[@bmledoux]

@@nikosrosos5180 strength curve is all Covered there... spider curl, is that a preacher curl? Extreme mechanical Disadvantage which is not good.

[@nikosrosos5180]

Look I could write a whole text, the main resume is that method Is simplifing things, to make noise sell and make money, the are dozens of other aspects such as how muscle fibers gets activate in high loads in light loads how they fatigue and reach failure, failure could be eccentric coeecntric or isometric, other growth factor s as metabolic stress, other angles that give different look to muscle, exercise like tge kick back that he trashes (could see Jeff cavalier) has other aspect in feeling and maximize contraction even posing has been shown to give a harder look a better neurological, English is not my native language, other training methods such bfr or training density, there is so much, off course there is valid points in the exercise he selects abd I use them all already but they are nt the only ones you should use

[@bmledoux]

@@nikosrosos5180 well youre right about programming, you need to factor that in of course... but the point here is exercise selection based on biomechanical principles. Load intensity is relative across the board and is meaningless if it is an inefficient movement. Youre incorrect when you say a different angle Will give a muscle a different look... thats all Genetic and you cant form lets say a bicep peak If its not in your genetics. You can just work the muscle to degrees of efficiency and diet to alter leanness or fuller look

[@nikosrosos5180]

I don't agree human body have great plasticity, fir instance when you are lie down and sleep hydratate you get taller than if you are hours standing and dehydrated when you do abs if you excael breath out anr contract they have a way better and tighter look than doing them mindless abd hage your gut steak out, or performing vacuum s, in the old days were women wear ing those corsets with ropes they had way smaller waist theu internal organs were changing position permantly , tga5s why when yo curl with your hand in concatred position you fell more the outer part if move your hand in a neutral or probate grip you feel the brachial is etc etc, saying that your arm will be of a certain shape size c9bditio etc due to genetic makes nisence even Coleman with the best genetics the hardest training enchanted etc etc wasn't optimized each year maybe 2 years 1999 2003 but completely different look in both, so the natural genetic limit band the enchanted is a dream, almost unreachable, abd so many more like the diamond shape calf, the V shape the ineer quads, the sweep, saying that training doesn't effect them could be further that the truth they have been numerous athletes that had major changes in those things and they changed the way that they worked to suceed those results, take Chris bumstead, hiw major difference he had in just 12 months in his back, he always 5rained his back he always was enchanted he always had a good diet, so what remains he 5raijed different maybe heavier maybe with prioritizayion hit her first in training after the rest days did more sets had more frequency better mind muscle connection better more focus contraction each rep idont know fir sure but he did something differently certainly

[@rockon8174]

2:49 this is correct. Physics determines where that load is. Fulcrums, Effort and Force.

[@robbarker4214]

No matter how heavy the lie is ,the truth always rises to the top in the end .GAME CHANGER .

[@MarkBellsPowerProject]

damn son!

[@tjm1015]

Its about as game changing as the film 'gamechanger'

[@MarkBellsPowerProject]

@@tjm1015 Which was even less changing as the film "Game Changers"

[@robbarker4214]

@@MarkBellsPowerProject lol it’s going to take time look how resistant people are . Are you going to have Doug back on ? I’ve always admired your openness to new ideas mark it was a grate show .

[@tjm1015]

@@MarkBellsPowerProject yeah that's the film I was thinking of, the vegan one. Sometimes we just need to slow down, process the new information we receive and apply it in a way to make us more well rounded.

[@kurtkelley2955]

At around the 6 minute mark, Smelly looks like he wants to fight and Nsima looks like he just heard that Santa Claus is not real.

[@ohno837]

lol

[@joojotin]

Legends

[@coltonlundgren9455]

Hopefully Doug’s method goes mainstream so we can have better gym equipment for some of his exercises

[@mikevaldez7684]

Colton, you have to have "intelligence" to use Brignole's methods. The machines can't think for you!!💯🤣🙋🙏💉

[@billkuhl4051]

The thing I see all the time in the gym is if a person sees the way you are doing a movement and tell you that you are doing it wrong. Well just because I don't do it the way you do it doesn't mean it's wrong

[@joelbennett1246]

Thank-You Mark, Nsima, Andrew and Doug, you guys kick ass! 🥾 🍑

[@main2333]

RIP. Gone too young!

[@tankmeister8131]

Id like a result where i can be really fit without having to duck waddle as i walk.

[@BOBANDVEG]

Anterior pelvic tilt is real

[@jackhammer2671]

Doug knows his stuff and glad to see people are catching on to his factual and common sense approach to working out.

[@MarkBellsPowerProject]

Great wealth of knowledge.

[@thenapoleanbuonappetito]

Doug Brignole has taught me more about what our muscles actually do and how they work than anyone I've heard or studied. The gents on Bell's podcast are highly biased and favor old compound movements over what Doug is teaching. I doubt they will benefit from his work. I'm glad they gave Brignole a platform to dismantle the old stereotypes even if they will not likely give the Brig 20 alone a try solely. Before anyone doubts the physics of getting each muscle fully loaded and isolated, please try doing the 20 movements Doug has put together. These are de facto the best, safest and effective movements for muscle growth without such a high risk of injury. Thank you Doug you are a legend who came up before any of the gimmicky dudes of today.

[@EhurtAfy]

I do 3-6 sets, 8-20 reps per muscle group: keeping each set about 2-4 reps from failure. Last set can be closer to failure.

[@jorgeanderson9032]

4 reps away from failure is way too much

[@EhurtAfy]

@@jorgeanderson9032 I used to agree with you, but fortunately modern exercise science has debunked the need and desirability to train to failure for hypertrophy training. You can get 90% of the muscle stimulus by leaving several reps from failure in each set. Just increase volume or load over time to create progressive overload

[@jorgeanderson9032]

@@EhurtAfy never said go to failure

[@EhurtAfy]

@@jorgeanderson9032 I've said 2-4 is fine, more than four reps from failure is probably not providing enough stimulus, and up to 4 reps from failure is optimal for most sets, can go closer to 1 or 0 on last set of you want to. Goal is to reduce fatigue accumulated and maximize muscle stimulus

[@Ematuresco]

@@EhurtAfy do you have a source for that?

[@robbhensel7842]

Please get Paul Carter and Coach Kassem on here

[@tjm1015]

Its great to just put more thought behind what we do and continue to grow. Deadlifts, squats, bench and overhead press are still what I like to do so will continue but try my best to be mechanically better with these compound movements and accessories

[@brettolson9544]

I don’t see how you can go back to conventional movements when you know there are exercises which are so much more effective with reduced risk of injury. If you’re a bodybuilder, why would you continue to do compounds now that you know this?

[@ohno837]

@@stevend481 what exercises do you then suggest

[@acadiaterritory7178]

I am a 50 year old woman who found you by chance while searching carnivore/snake diet. I have been veggie free for around 2 years now and started fasting a few months ago, I feel so much better overall and I am down 20 pounds so the next step is to get into lifting weights. I just cannot get enough of this channel, this is one of the most informative places I have found, you deserve more attention . Thank you so much for giving me inspiration and knowledge to get back into shape.

[@MarkBellsPowerProject]

We are truly honored to have received this message. Glad we could provide some value and even happier to hear that you are motivated to get moving more. Hope to see you around our KZbin!!

[@mikevaldez7684]

@@MarkBellsPowerProject The ultimate brown nosing comment! I challenge you to a lifting intelligence contest!! Doug is right, your road has been muddy, bumpy & not the best! 💯🤣🙋🙏💉

[@MrViken-pc9sb]

👍Doug Brain👍👏👏👏

[@Polentaccio]

There is no perfect way, except for what works for you and what will work long term without destroying your body. Some great principles here but i wouldnt call them absolutes. Either Way RIP D.Brignole, he def got dealt a bum deal in the end. Hopefully he enjoyed his life to the fullest while he was able to.

[@willhelmberkly3025]

My father is sixty and has been lifting this way for nearly forty years, to this day he is stronger then most twenty year-olds and looks about about fifteen years younger then his actual age and I believe that this is because the human nervous system is designed to respond positively to high volumes of submaximal loads when combined with generous periods of recovery.

[@theoneandonly4776]

If he’s been lifting Doug’s way for 40 years, he ain’t stronger than a lot of twenty year olds today who benches 3 plates for reps 😂

[@willhelmberkly3025]

@@theoneandonly4776 Yes, but do most men in their twenties lift three plates for reps? I suspect one of us topped out their training in statistics and probability in the third grade...

[@davepazz580]

@@theoneandonly4776 If you're training for bodybuilding, then it doesn't matter... bodybuilding is about physical, muscle-gaining results only.

[@baccaratfitness2360]

I've been lifting for about 44 years and I power lifted during much of the 80's and I did well but if I could go back I would've laid off of the prime movements (bench, squat and deadlift) more often. Cycling your training leading up to a competition is extremely important. I would do heavy dumbell chest presses with a pause up to about a month away from the competition then I'd start benching and my shoulders felt much fresher and I was able to peak. Understanding your body and how to peak is huge in this sport because much of us started not knowing wtf we were doing just going balls out which leads to overtraining. Overtraining is the death knell for strength athletes (all athletes really). The real discipline is in holding back when you need to so you have all of your strength when you want it.

[@mikevaldez7684]

Baccara, Keep taking your steroids, too

[@patkob2180]

Yes Doug Brignole is a genius

[@richardmarino2732]

I'm going to DISMANTLE everyone's bias regardless of what side of the fence you're on .........both types of training produce results. I know this because I've used techniques that Doug promotes & I've used the classic compound sets that he argues against. I've benefited from both with above average results. The deciding factor concerning what works & what doesn't is understanding & learning how to utilize food & staying disciplined with recovery & sleep

[@davepazz580]

That's true, though to be clear, Doug isn't saying classic compound exercises don't work, he is saying they do work... only that they don't *efficiently* train all the muscles involved.

[@gambonelaw]

Take 2 people, with descent genes, and let them both eat the same clean diet in a slight surplus. Have one do mostly compound movements and let the othe one do leg extension, leg curls and cable movements. He thinks the non compound movement group is going to look better?

[@Karlosex450]

Yes. And he is right!

[@ohno837]

Yup....all powerlifters can barely walk...most bodybuilders who focused on high reps and isolation are still looking great...Robbie Robinson and Doug...Charles glass etc...

[@rickmancini772]

The “compound movement” issue is taken a little out of context I think. Doug actually has some compound movements in his program - dumbbell presses, pull ins, etc

[@theoneandonly4776]

@@Karlosex450 and u would know this how? 😂 Naturals need compounds, period.

[@theoneandonly4776]

@@ohno837 “All powerlifters can barely walk” you pulled that out of your ass or..???

[@patkob2180]

Rip

[@mikevaldez7684]

You hear that Mark!? Your "road" was not the "best" one! It was low grade, bumpy & muddy!! Use the Brignole fitness way to build muscle 💪. 🤣💯🙋🙏💉

[@the_task_master3470]

What shirt u wearin' Mark? Looking swole.

[@MarkBellsPowerProject]

It's just body paint.

[@the_task_master3470]

@@MarkBellsPowerProject next time just go with the nipple pasties.....bahaha

[@kapononamaste5141]

He is saying this but doesn’t give any replacements? Also would Olympic lifting or lift or odd lifts not be beneficial? Then at this point how do we lift heavy if we’re not supposed to?

[@pennyblue6372]

if you wanna get better at olympic lifting than do olympic lifting ffs. he is allways talking about bodybuilding, training for looks.

[@NicholasRachuna]

Doug, doing the torso twist “the resistance “ is the inertia. Thats why sprinting works the hip flexers and hamstrings and all the muscles of the body even though the hip is only extending force against an object in one direction.. Squats are great for the glutes. If you want to maximize flute device then do wide stance squats and focus on the bottom half of a parallel squat. Some of the movement is wasted at the top. Pressing full range for pecs is wasted movement for optimum target fatigue. Our body is meant to work as a unit. No particular muscles meeds to Be optimized in order to train a movement pattern. Sure isolation maximizes focused fatigue and makes the moves very effective for stimulating muscle growth but the major compounds are beneficial in training the cns to produce force and the muscles and joints to handle and control loads without getting injured. Compounds lifts are athletic events. He sounds brilliant and he’s tight but he’s also missing the forest from the trees.

[@octavianandron9418]

He is talking about bodybuilding not athletics events. You missed the whole point. Also not all the exercises that he is preaching are isolation. For example, cable. Squats, sissy squats, dumbell presses. So again, you missed the whole point.

[@pennyblue6372]

squats do work the glutes yes but also the quads and lower back. thats why you need load do much weight on it to make them work. but why do you wanna have all that weight on your spine compressing it when you could get easier and faster results doing exercises that aline with your anatomy and don‘t have that injury potential?

[@TypicallyUniqueOfficial]

The only thing that I don't agree with Doug on is exercise selection and the research studies that show using multiple exercises (when volume is equated) causes more hypertrophy. But also, EMG shows that you absolutely can emphasize certain fibers of muscles by using different angles. For example, an incline dumbbell press does have it's place in a chest routine, and you should be doing more than 1-2 exercises for a muscle group. Also, there are multiple functions of the pec. It's not only used for abduction, but also for bringing the arm down and across the body. Dips are a phenomenal exercise for pecs, and not only does EMG prove it...but people can tell you how much it helped them grow their chest.

[@octavianandron9418]

Emg is not accurate. I can make u hold. A dumbell parallel to ground in isometric and the Emg will show that this is the best exercise that u can do for ur delts cause it s activating the front delts so much. And no, you don't have to do. More than 1 2 exercises per muscle, you CAN do, but you Don t have to, you can be just fine. With 1 2 exercise per muscle.

[@TypicallyUniqueOfficial]

@@octavianandron9418 that's actually a very good point you bring up. A lot of Doug's arguments are in favor of movements with the highest EMG activation though as well. Maybe it is something we should stop taking into account as much as we do though. Personally, my upper chest has always been bigger than my lower chest (genetics) and I've never really seen someone really increase the size of their upper chest without increasing their whole pec size so who really knows how much is genetics and how much is actually the variety of exercises?

[@pennyblue6372]

dips are only a partial movement from the pecs. why wasting time doing it for the chest? why risking injury in the front delt cause there is the most stress while doing dips. it is also just partial movement of the triceps. if you need that movement for a specific sport ok go for it….

[@TypicallyUniqueOfficial]

@@pennyblue6372 dips have some of the highest activation for chest. You are thinking of dips performance with an upright torso, which will focus more on triceps.

[@pennyblue6372]

@@TypicallyUniqueOfficial doesn’t matter how you do it. its just a partial movement for the pec. why would you do „one of the most“ instead of „the most“ activation

[@ididyermom3273]

Brainwashed is right! Like watching Conan the Barbarian and thinking that the Conan Wheel was all it took to make Conan look totally symmetrical. lol

[@rndst6]

Mike O'Hearn guys... I want to be Mike O'Hearn!!! Is it possible that I can look like HIM without moving heavy ass weight???

[@davepazz580]

You cannot look like anyone else unless you happen to share their genetics (and drug stack)...

[@rndst6]

🤣🤣🤣

[@thenapoleanbuonappetito]

Brignole says you have to lift heavy to grow. Go heavy af using the Brig 20 and find out.

[@ORIGINOLINDIVIDUAL]

Not without duck eggs brahhhh

[@davepazz580]

@@thenapoleanbuonappetito It's all relative anyway...

[@thespartanphysique]

If you are 50+ and never touched a free weight then the Brignole method is right for you. Keep in mind that Brignole used to do the compound movements when he started bodybuilding in the early years, so there is muscle memory in his case; I would bet a thousand dollars that if you put a beginner on the Brignole program and another one on doing basic the compounds on alternate days, I am 100% certain that after a period of 3 months, the one using compound movements will be more muscular and with a better development than the other one. If building muscle is not your goal and you just want to "workout" then go ahead by all means. To develop muscles you need the bare essentials a barbell bar and 300lbs in plates then start lifting. I suggest Beyond Brawn by Stuart McRobert a great source if you want to build a muscular physique.

[@ohno837]

Not true....resistance is resistance....isolation better than compound...almost every single power lifter can’t walk after the age of 50

[@peternagy-im4be]

@@ohno837 resistance is resistance?

[@ohno837]

@@stevend481 show me one power lifter over 60 that can walk

[@thomaso7024]

@D M kzbin.info/www/bejne/gJ3QYqiYoNmXgpY

[@r91325]

The body works as a unit. That's why compound exercises are most important and most effective. If you isolate a muscle, you limit a muscle's capacity. This isn't hype; it's truth. No one will ever become as big, strong, and muscular as they can following Brignole's advice.

[@otziiceman8876]

Lol what your saying makes zero sense working all muscles in the most anatomical way with 100% load won’t build them as much as a compound move that’s a less higher percentage of that load spread over multiple muscles and not one has the correct anatomical motion. Ok 😂

[@scopasbrune1009]

Physics is truth -- EVERYTHING works... for a while - but is it the most beneficial over the long haul

[@gambonelaw]

Dr Norton and Isratel would take him apart. Aside from their educational background to which he appears to have zero academic credentials, he keeps throwing in “its physics”. I’m curious as to the last upper level physic course he took or one in biomechanics

[@otziiceman8876]

@@gambonelaw hahaha lol yer the guys that are still doing close grip bench for triceps and talking about MRV for muscles using moves that not only don’t hit the muscle Optimal but reworking muscles in other lifts when they are supposed to be resting . Here’s an idea for MRV don’t rework muscle that are supposed to be recovering. I would love to see that conversation 🙏🏾

[@otziiceman8876]

@@gambonelaw yer the Book is only endorsed by about 10 Ph,Ds Regarding the subject matter . What do they know 😂

[@ethanaldridge1639]

So the Greeks sculpted those statues after guys who did isolation exercises?

[@davepazz580]

No, they simply had good genetics..

[@ethanaldridge1639]

@@davepazz580 I'm right there with ya, this was full on rhetorical - food quality was better then, and people moved all damn day. Add in some handwashing and I would love to live there a while.

[@egoascendere8940]

the example with rotation of medicine ball is incorrect. gravitation isnt the only force at play. acceleration/retardation of the ball will be induced by torque generated by torso contractions. overall, the wisdom of doug brignole seem overrated.

[@octavianandron9418]

It might be overrated but still he is much more logical than the rest o the bodybuilding community.

[@davepazz580]

Gravity is the *main* force at play in that example regardless...

[@craigcrawford6749]

Saw this guy on another podcast. He talks nonstop, he's convinced himself that he's right, but he's not really saying anything.

[@peternagy-im4be]

He's gotta book to sell brudda. This whole industry is full of bullshit.

[@patriot198130]

If u listen, he’s say quite a lot.

[@jeffreyvanco1164]

Meh. Absolute nonsense.

[@davepazzaglia8294]

I'm sure you are emotionally tied to the big lifts...

[@rickmancini772]

It’s great to see Doug finally getting the attention that he deserves

[@DoubleDash28]

Rip

[@rickmancini772]

@@DoubleDash28 shocking news, Doug will be surely missed