How To GUARANTEE Your Strength Gains

Although there's no fast track to getting stronger, many people overcomplicate the process. Here are my 5 tips to ensure you see progress in the gym.
If you feel stuck, get started on your strongman program below.
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[@deaconshouse]

If there is one guy’s advice that I’d trust to get strong, it’s this man’s right here.

[@bdegrds]

Mitch is exceptionally genetically gifted and has only been doing strongman for 3 years. Learn from a vet like Nick best, Brian etc that have experience. Mitch can't really tell you how to get strong

[@ronnana694]

@@bdegrds or johnyy candy toe

[@deaconshouse]

@@bdegrds oh real information.. I trust 100%

[@violationnation2551]

@@bdegrdshe is very qualified he won as a rookie and went to university and is legal,y qualified to talk about this and he used to run marathons so he knows it all and has done it all

[@FitnessFriendManish]

His advice regarding injuries was one of the best.... so may be he can give good advice regarding strength...

[@magnusdanielsson2749]

A collab with Mike Israetel would be very interesting to see.

[@daviesugo7641]

Your prayers answered

[@BurstingVeins1]

Avoiding injury is one of the hardest and easiest things to do. My injuries have always been because I didn't warm up, or if I do nothing for a few days after working out hard. It's crazy how important continuing lighter work during deload, or even warming down for a few days before 100% rest from working out is. I get the worst muscle cramps 3-4 days of doing nothing immediately after lifting a lot.

[@SergiuNw]

Hi there, that's the reason why I stay away from the full deload phase and it helps me for now. My deload basically is, same weight and hoping for more reps, which I do very often, because I always aim for at least 4 reps, then I go up in weight. When I get an injury that I think it's getting worse and worse, I just take a week off. I know people don't like the idea of taking time off, but I even took 3 months, because of my left shoulder and other personal issues. Then I went back to the gym, of course I lost muscle mass and strength, but I got it back in like 3-4 weeks and my shoulder was fully recovered, instead of prolonging and maybe injure it bad. I have some friends who have a shoulder issue for like 1-2 years, because they just won't take a break and focus on the healing. There are also some exercises that help tremendously with that and many other injuries. Take as much time as you think you need, there is no rush, treat your injuries as right as possible so you can continue the journey.

[@patootie3529]

​@@SergiuNwif ur "deload" is trying to hit the same weight as before the deload but for even higher reps, that's not a deload at all. I suggest u watch Jeff nippards video on how to deload properly

[@potumnn]

0:22 put in the work 0:49 know your capabilities 1:24 2/3 strenght 1/3 volume 2:29 avoid injury 4:30 strength over skill

[@blocksy6772]

Putting out a ton of content lately man!

[@ToddMartinsky]

Don't get injured even after you've built up the nerve! It just can't be underestimated the nervous system's role in fitness. Brilliant and articulate Mr. Hooper.

[@shawzymusic]

Thanks for the straight to the point information. This is a gem. Congratulations on your recent comp. 2nd behind Brian is nothing to be scoffed at.

[@Killllr0y]

Congratulations on the shaw classic event . What an amazing performance !

[@hjewkes]

“If last week you did a 200 kilo bench press” 😅

[@jasonito23]

IKR!

[@0000kris0000]

This short video contains the most straight forward, honest and absolutely correct advice and information of any video I’ve watched or article I’ve read! Brilliant, thank you!

[@peteholman1252]

I definitely listen to and try to incorporate into my training whatever knowledge Mitch wants to Impart, he knows what he’s doing and talking about. I also listen to Nick, Brian, Robert, Bobby, the Stoltmans, All those guys who have made it to that level, have a lot more experience than me. Im happy to gain whatever knowledge I can.

[@michaelscott_aka_db_saf]

Mitchell another great learning video.....I love that you say you have to earn the right to make certain lifts, to many peeps do rock up to the gym and do what they think they feel like that day, thank you for your commitment to coaching and teaching #lhbk

[@hhiippiittyy]

And as a 44 year old who just decided to double my amount of chinups I'm capable of, getting back to my 20s numbers... sometimes you gotta re-earn those rights. Shoulda started with simple dumb-bell strength training. Now I have a week of shoulder maintenance to manage.

[@briangaspardo8816]

Great stuff Mitch! Putting out useful and inspirational content all the time, really appreciated. A real destination for anyone who loves fitness and wants to work.

[@dilffred5464]

“Strength over skill” hot damn! That’s what I needed to hear.

[@daviddaking5969]

Mitchell please do a video with stoltman Bros in their homeland Your a good natured and humble man like them it would be awesome thanks ☮️

[@knowwe]

The last point "strength over skill" really resonated with me. From the beginning I've always tried my best to use minimal technique & momentum for lifts, and make it all about muscle power. Its why I've NEVER done things like using hip thrust/engagement for benching or jerking up for shoulder presses. Training like this also massively reduces the chances of injury, imo.

[@RTH140]

Really appreciate the professional, direct, no-nonsense information paired with the kind and encouraging presentation. Thank you!

[@stevelee3144]

What great information! Thanks

[@jackiebuttnor8410]

Thank you for all of these, Mitch! They are so very much appreciated!

[@robertyeager2389]

For someone who has never worked out before. Which one of your program/programs would you recommend starting first? Thank You. (31 years, 6'3-340 pounds)

[@zacharyweightliftingwilson7227]

My favorite strongman.. I love all your content man.. such a huge fan

[@mohsinshahbaz5846]

Hello Mitchell I wanted to say that I was very shocked at your athleticism and strength , you remind me of mariusz pudzianowski . You really looked badass in 2023 WSM 😎😎 . I Hope you win more titles 😊😊

[@stephenhagen8976]

wow. great simple stuff. And congrats on your second place at Shaw. Amazing performance. I think fifth place performance this year would have won last year and that is not knocking last year at all.

[@michaelmullins1290]

Very smart, very strong, at every thing. Proven standards. Great job Moose.

[@pillmill8987]

"Variation is the catalyst for change." -Louie Simmons

[@ricardodiaz6187]

Your neck is as wide as the MacBook haha. Love your content! 🇨🇦🇨🇦

[@mgunnermusic]

Loving the educational content! You seem to have a really different perspective to the other strongmen, which i really enjoy. Can you talk more about the sympathetic nervous system? You seem to talk about the importance of the training of the nervous system in a different way to how I see it talked about generally. I'd appreciate hearing more about that. Also, if the sympathetic nervous system can be trained to perform better for physical stress, does the same logic apply to training it for emotional and psychological stress?

[@joshuamcdaniel6731]

I’ve recently started working out again (last 3months) and I only have two days to do it a week. I’ve been doing warmups of triples to a heavy double or single (relative to me) and then work down to 3 burnout sets. Typically 11-15 reps. I feel like I’m progressing very quickly but was wondering if it’s healthy and ok for the long run. As of now no injuries or tweaks

[@robogle59]

Have your editor check spelling. Love your content. Thx for sharing.

[@joshyrj]

Great stuff!

[@alsaadyusama3416]

Great information

[@seanrice1222]

Thank you

[@sidguernsey1393]

Good advice

[@azsegrxdhtfgvijnkomlewrhtg9508]

I could deadlift 365 pounds without doing any specific training or caring about deadlifting at all but I'm really trying to get stronger with squats and I'm at 215 pounds for 3 reps 5 sets after a month and a half of training and weighing 200 pounds and I can tell it's a long way up. I wish I had naturally strong legs but I really don't.

[@tottenhambulldogs6178]

Hi Mitch, love the content and what you do and what you have done, so if your hitting a 3rep on a lift you wouldn’t recommend dropping the weight after and doing a 8-15rep

[@tottenhambulldogs6178]

Sorry just watching your how to avoid injury video and I believe it answered my question

[@Hbfb4]

Mitch!

[@craigbeattie6000]

love it

[@bobshila3106]

At 6:10 what is meant by “you can’t plod along all year trying trying to improve the exact same movements in the exact same way?” I bought a barbell for home to do deadlifts consistently.. is that not recommended?

[@aidansalerno4895]

Anyone else actually want to see that video of him deadlifting 315?

[@Lonewolf__666]

So what do you think of singles to gain muscle and strength?

[@christopherp6370]

is 531 a good program? you mention doing less than 5 reps but 531 has me doing amrap of reps 5+ in a set, thanks

[@bonehr8224]

I've used it and seen good results,

[@codymarandola3164]

It's great so see such cognitive content from what the average person would consider a "meathead" haha. Just goes to show you that you can never judge a book by its cover! If you do then you miss some of life's best stories!! Much respect big guy!!

[@yahoshua2527]

Unless their Ronnie Coleman who used to be built like a bodybuilder and strong like a power lifter, 800 lb sqaut, 500 lb bent over barbell row is pretty damn strong

[@goncalopereira8267]

Every natural bodybuilder Will BE kinda strong

[@antparts]

About that strenff

[@cernugaming]

Due to my rc injury, I can't bench 210kg 😂

[@zachman595]

Mitch do you think you could do a video on deloads and how what sport your doing might or might not affect what you choose to do in them. My personal perspective was that you needed a massive reduction in intensity, defintely not just being a coach potato that week but doing everything at much much lower load/ amount of reps.

[@X0rDuS]

maybe i am just weak, but i don´t think 2% every week is realistic, would be at 100kg bench press 2kg every week ? serious question : on how many of the "big 4" (squat/bench/deadlift/ohp) do you think someone could normally progress in these increments ?

[@RHIMYM]

2% of your total volume (sets×reps×weight) so if you do 5s×5r×100kg it's 2500kg and 2% is 50kg so if you do one rep in one set it's already 4%. But there's plenty of ways to overload

[@Grumbledookvid]

i cant eat surplus cause i have GI issues

[@neilthompson93]

A wise man once said the secret to Lifting heavy, is just Lifting heavy

[@moopius]

Stick to the program, diet and have fun with it!

[@I.S.C.]

I’ve been lifting for 2 years now I can deadlift 240 kg squat 220kg overhead press 100kg and bench 140kg. But I’m thinking about quitting my knees pop and make weird noises.

[@chadoldman1143]

Knee replacement has come very far. Finish them off.

[@Zackyinked]

@@chadoldman1143real

[@MojKanal-cz1iz]

@@chadoldman1143 lol

[@I.S.C.]

Would you say that to your loved one. You ought to be ashamed of your self. For giving out negative advice like that. Repent before it’s too late.

[@chadoldman1143]

Stop whining on the internet, nobody cares. Gaylord.

[@alfieday6896]

HOOOOOPER

[@abhistraj4284]

💯🔥

[@lincslegend6936]

Take loads of juice? 💉

[@Demane69]

These are basic principles to gain mass and strength that apply to all human beings. People's genetic potential varies, often wildly. You can gain more than double your strength naturally without "juice". Then there are those who take it to the extreme. Not my thing, but I love the training.

[@bonniebryan6216]

❤

[@SpodyOdy]

😎👍

[@andrewgilbertson5356]

👑🦀🍁

[@applesauce1852]

...😀

[@rebur3520]

Don't forget tren

[@JohnDoe-fv9si]

Total BS. Genetics and pharmacology are critical for max strength. Pick up heavy stuff and move it. These guys make this stuff so complex. All bull.

[@ronnana694]

Thanks Mitch! I am almost in the intermediate category for my weight so I am hoping to get to advanced soon