Should You Lift Heavy For Muscle Gains, Light For Fat Loss?

[@Guys_Love_Each_Other]

00:02 Training heavier for muscle gain and lighter for fat loss is a common tradition. 02:27 Weight and rep ranges do not significantly differ in muscle growth. 06:05 Different rep ranges have different effects on muscle growth and fat loss. 08:13 Preserve muscle mass in fat loss phase 12:26 Leaning out can improve endurance and higher reps 14:28 Lifting heavy at the end of a fat loss phase may lead to increased risk of injury and decreased strength. 18:24 The right weight and rep range can impact muscle stimulation and growth 20:02 Different rep ranges and exercises impact muscle gains differently. 23:28 Start heavy and gradually go lighter to optimize gains and fat loss. 24:25 Epic Arnold Impersonation. 25:07 Proper weight lifting strategy depends on your fitness goals. Training heavier for muscle gain and lighter for fat loss is a common tradition. - Traditionally, bulking involves heavy sets of 5-12 reps, while fat loss involves higher reps of 10-20. - However, research shows that the approach may not always make sense and is not a guaranteed strategy. Weight and rep ranges do not significantly differ in muscle growth. - Studies show that sets of 5 to 30 reps yield similar muscle growth. - Individuals and specific muscles may respond differently to higher or lower reps. Different rep ranges have different effects on muscle growth and fat loss. - Using higher rep ranges (8-10 or 6-10) can lead to better muscle retention during cutting phases. - Claims that higher reps etch in details or burn more calories are not supported by physiology. Preserve muscle mass in fat loss phase - Calorie deficit for fat loss comes mainly from diet and physical activity, not weight training. - In a fat loss phase, focus on retaining muscle mass rather than trying to burn extra calories through weight training. Leaning out can improve endurance and higher reps - As you lean out, you are more able to do higher reps, improving endurance. - Long-term exposure to a caloric deficit upregulates ampk activity, leading to better endurance adaptations. Lifting heavy at the end of a fat loss phase may lead to increased risk of injury and decreased strength. - Lifting heavy while fatigued and dehydrated can affect coordination and increase the risk of injury. - Using higher reps at the end of a cut can help maintain or even increase strength and muscle mass. The right weight and rep range can impact muscle stimulation and growth - High reps may not provide enough muscle stimulation, leading to fatigue but not muscle growth - Heavier weights can lead to sustained muscle pump and fatigue, promoting muscle growth Different rep ranges and exercises impact muscle gains differently. - Experiment with different rep ranges to discover which gives the best results for you. - Consider higher reps and adding reps as a form of progression, especially during a fat loss phase. Start heavy and gradually go lighter to optimize gains and fat loss. - The evidence doesn't directly show that heavy lifting at the end of a fat loss phase increases injury risk. - Don't be dogmatic about training methods, learn from the past but also adapt to new knowledge. Proper weight lifting strategy depends on your fitness goals. - Lifting heavy can help with muscle gains, while lifting light can be better for fat loss. - Consider your specific fitness goals when determining your lifting strategy.

[@Nicola.M7]

This needs to be pinned 🎉

[@Isaac_S.B]

Thank you so much my guy

[@bacon8rfries28]

I love you sir

[@palinageorgsdottir]

Thanks

[@mightymoeish]

Thank god u summarize this rambling nigga

[@pedro_wangler]

Dr Mike takes rest days so the weights can recover.

[@peterbahi0227]

This had no reason to make me literally LOL but it did 😂😂😂

[@noshowjackie]

Lmao

[@lazaroojeda3771]

😂

[@matiastrevino7066]

Only during a “cutter!” 😂

[@WilliamBurgess-z4g]

Some needs the start a "Dr. Mike facts" list!

[@shawnhowland8633]

I am an MD, ER doc. Been weight lifting on and off for over 40 years with full gym at home. I have read moderate amounts of exercise physiology and nutrition research and last year obtained an obesity fellowship (really just a diplomat). I have to say, I almost stopped this video within the first 1 minute as I incorrectly stereotyped you and made foolish assumptions that you were going to spew bro science. Thank God I decided to keep listening. One of the absolute best discussions on exercise and diet I have ever heard. Awesome. Thanks for the video. I am guessing you put alot of time into creating this video as you methodically cover each topic.

[@gsp4prez]

Thank you for what you do. I became a subscriber when he got real mad people said stuff about soy. Haha.

[@DrDeathbat]

I’m an MD as well.

[@mattyballz45]

I believe you're a medical doctor Mr. Howland, you announced it in the first sentence and proceeded to write a long essay lmao In all seriousness keep up the good work.

[@SoWhat-]

A lot*

[@hnk7038]

You’ve recently had something happen to you, right, Dr.Rowland?

[@JerryE_IsNowFit]

This video came around the perfect time. I’ve gone through a three year cut and lost over 240lbs from 502lbs. In this current MESO, I’ve increased my weight to 80% of 1 rep max and have sets consisting of 8-12 reps. In the next cycle I was planning 90% of 1 rep max with rep ranges from 2-5. You see, I should reach my goal of 250lbs before 1 January. I had planned my next MESO to begin on 7 January where I would have gone higher in weight. This video saved me from potential injury. I’m 53 and don’t need that shit. Because of your video, I’m now planning on staying at 80% of 1 rep max and increasing the rep range to 12-15. That’s if I make it to 12 reps at the end of my current MESO. Again, thank you for this video. It was right on time. ❤❤❤❤❤🎉🎉🎉🎉

[@einsteinx2]

Dude that’s amazing progress! Congrats on sticking with it!

[@Schacal6666]

You’re a beast, Jerry!

[@danielkanewske8473]

Dr. Mike has recommended using a variation in loads depending upon the exercise. Ex, leg extensions should be for high reps but squats can be for lower reps. I would apply this vid to specific exercises were going heavy is in general reasonable. Ex, isolation work should never be in the 2-5 rep range. Also, Idk how long you structure your meso blocks but even with adding 1 rep per week for only 3 weeks, your wk 1 80% 1rm estimate will become increasingly less accurate, which is a good thing. if you are using high 1rm percentages that can be an issue given that the RP RIR recommendation for wk 1 training is 3. So if your goal is 2 reps of 90% 1rm then your wk 1 training would be -1 reps. Also, how do you know what your 1rm is? This is something which should be tested infrequently to never. Finally, 2 reps is not very hypertrophic, no matter the exercise. Dr mike has repeatedly encouraged more volume at the expense of weight. This is a marathon not a sprint. Your weight loss is incredible and I want it to continue! Don't get injured. Don't worry about how much weight you're putting up. Focus on your technique and mind muscle connection. You will grow! 53 ain't that old!

[@kevinnistor1954]

Nice jerry

[@somekindofusername]

Hell yeah brother

[@evilforhire]

Dr Mike for King, 2024.

[@mcfarvo]

Short King of short kings 🤴 ✨️

[@blairlutz4454]

Yes, libertarian capitalist paradise!

[@wgo523]

Too short

[@Mikey__R]

He'd never fit all of his Lamborghinis in Buckingham Palace.

[@Izzyboi22779]

😘😘😘🍑🍑🍑 booty kisser

[@bobbobbyson1]

its me. bob. i have come back from years of training physically and mentally. i also own a lake and several legions of crocodiles. its on.

[@ArctiVax]

oh shit its BOB

[@Kingvideo10]

Only been watching him for a few months ,the knowledge of this dude is off the charts,Im 41 ,been lifting since i was 16,this guy has brought new light on subjects I've wondered for years

[@stinger22]

You put out a lot of content. You should post a video on how to do a proper rest day. That would be sick. Learned a lot from you. Thanks.

[@danlee9049]

Eat sleep hopefully that's what I do! 😂😂😅

[@serenityfarmsprepping2267]

Think there are a couple. But just take it as easy as possible with good food, some decent sleep and relax mostly. MENTAL Stress is just as taxing!!

[@zubinjana722]

Dr Mike is telepathic .. as if he reads my mind and answers my questions

[@superdragonsunshine]

I was my strongest when I did a bunch of high rep stuff, even with my main lifts. I think when I did high rep squats, deads, bench, etc, I strengthened smaller muscles that never had a chance to fatigue with low rep work, which translated into higher numbers when I went back to low rep. The movements just felt safer too.

[@Neon1880]

Did you do low weight with high reps?

[@Jafmanz]

If so then your previous programming was dogshit!

[@lynnwilliam]

Just finished a cutter phase myself, going on a buller phase now. 😂

[@aljazslemc9569]

You wont be laughing when supreme leader dr.Mike "revokes you membership"😛

[@deegestrider7781]

make sure you got some T on hand

[@KingNStheMighty]

Impressed to learn that RP is funding a lot of science too. Glad to hear the channel is so successful

[@bulkshibronco]

The convenience of this vid dropping as I’m starting my first contest prep is gold. Thanks Doc.

[@artofmikeobrien]

24:17 Casually launches into one of the best Arnold impressions ive ever heard 😆

[@redhedkev1]

Hear me know, or hear me later....sorry, that was Hans and Franz.

[@xKarenWalkerx]

He usually does it even better

[@Nostalg33]

Yo Dr.Mike. I'm a french dude following your content. You are a very chill dude. I'm 31 and I'm trying to build muscle AND run very long runs. Your videos are a blessing. Thank you for the content !

[@jd218]

You are either a lifter or a distance runner to the extreme, not both. You can do supersets or even tri-sets, cut down rest time between sets to get your cardio. Even a clean and press 5x5 will have you huffing and puffin. You could still run shorter but a long-distance runner trying to get big and strong lifting Idk.

[@JSanctum]

That's why I have to appreciate Dr. Mike for his breakdown on the "whys" and "hows" for topics like this one, "Should you lift heavy for muscle gains, light for fat loss?". The "How it does make sense" section 12:44 makes you consider the biochemistry of the cellular metabolic pathway (mTOR and ampK) during homeostasis, protein synthesis, etc for workout -- it puts into factor the different molecules involved in catabolism and anabolism (but you can imagine what needs to take place IF the other takes over, it's either inhibition or not). Everything is biochemistry and physiology especially for sports, his A, B, C-like breakdown of sports physiological concepts is very key here in showing how well he not only understands the topics but how to teach it to the masses, especially in a non-lecture/class format -- though it often does seem like a lecture too! Thanks Dr. Mike, your insights on trying and succeeding to breakdown "bro science" into actual scientific principles whether it is to give some truth to it or dispel it entirely is appreciated especially to those who are on an academic path for sports science and sports medicine careers.

[@Azriel7]

This is slowly becoming my favorite channel

[@phillong2430]

I've had an RP template since 2013. I can t believe i've never thought to watch RP you tube channel. This content is amazing.

[@dhobbs1803]

Dr. Mike, dude you're my f***ing hero. I'm old af but am back in school aspiring to become an sports scientist and physiologist. I always learn so much from your videos. I just wanna say I appreciate the hilarity and quality of your content. Keep up the good work 🤜

[@Beans-great]

I am happy I just found this channel. Love the no nonsense delivery with a great sense of humour. Incredibly knowledgeable. Wow.

[@michaelwynne2150]

hye im mike from uk,,,your sense of humour and wealth of knowledge is a joy to watch listen and learn,,keep up the amazing work you do

[@mnyshrpknvs]

I've been having tremendous success with using a starting weight for each muscle group in the 7-8 rep range, and each training session I add one or two more reps, until hitting 15-16. The drop again to 7-8 and add weight.

[@benwright7547]

I do the same. Ridiculously good results.

[@bobbyboy4496]

How many sets

[@wolfganggrojcig2528]

That's suspiciously similar to my system. I usually try going up to 6 and then 8 and then 12 before increasing the weight. I also need to hit 12 reps two times in a row in the same session to give the "upgrade" the green green🟢 light 🚦

[@BQwellz]

Dr. Mike’s chad/bro voice is unmatched. 😂 It truly is a privilege to have the chance to retain all this knowledge for free. He makes the science fun. Thank you Dr. Mike.

[@thebacons5943]

Like a philosopher rehearsing his corpus as succinctly as possible for his pupils. Wild amount of knowledge on display, awesome.

[@djgulston]

24:26 That Arnold impression was hilarious and very impressive! 😂

[@camarogrrrl9699]

I really appreciate all the information...but also the delivery method. You're very calm and thoughtful in your explanations and I enjoy your demeanor...and humor also. Thank you!

[@alexanderrlucioo]

Love this man. Absolutely brings so much clarity. 10/10 video

[@iamkollossol]

Thanks Dr Mike for putting all the information out there as consistently as you do. Always a pleasure to watch your content man.

[@Shreadington]

A lot of great points here! Just competed in the Masters 13 weeks ago. Have a phenomenal Coach. I'm prep training didn't change from the improvement season. A few weeks out the only change was using less weight due to slight strength decrease and to prevent injury. With diet deficit, training, zone 2 cardio, 12,500+ steps per day I got down to just less than 5% body fat for show day. I'm 5'8" 175lbs peeled crispy dry on show day. Leanest I've ever been. The suffering was legit but I won. Now I'm phase 4 of my rebound and feeling fantastic. Sitting at a lean 202lbs right now.

[@itzderr]

You have a great physique! Are you natural?

[@VindicateCyanide0]

This guy's a blessing to the fitness community 🔥

[@CHEFPKR]

I'm currently on a cut, lifting to failure in the 6-8 rep range. It feels better to me and doesn't feel super exhausting. Still focusing on full ROM + eccentric movement.

[@MimicAura93]

Dude I’ve watched a handful of your videos just for information but you are FUNNY. I genuinely am entertained and you have made dieting and fat loss so easy to understand. Thank you Muscle King Doctor Man.

[@sonicrocks2007]

DR. Mike, how do hormones affect muscle gain. Sure, most people know about testerone. What about estrogen, adreneline, progrestrone , thyroid hormones, growth hormones, cortisol etc. Could you be hindered from muscle growth from hormonal imbalances in thyroid, etc. What if you do things to shoot up adreneline pre work out. Then drop it post workout. Etc. If not this seams like great studies for some people to do. I just feel like we are dealing with one hormone out many most the times.

[@busboy3232]

Very good question. Would like to see him do a video about this.

[@BungieStudios]

Are you related to Arnold?

[@adamortiz7469]

I have been training and reading, listening, and learning since high school in the 90,s. I have to say that I have learned so much more since watching all your stuff. I appreciate you giving us so much advice and for all types of people, it’s really great stuff!!

[@sasquanaut611]

Noob here, the more I watch these videos the more I get confused. "Absolutely always do X, except when it's the worst thing to do, then never do it." 😵‍💫

[@Taylor.....]

A real thinker not a gym bro mythos hard to find probably the most informative video I needed to get started again

[@JohnnyIrish30]

Being a bit of an "old schooler" and now getting back into fitness and not fit'in this burger in my face, this is a great video and facts. 👌👌

[@jadoonharis]

Timing of these videos is great. Watching bald handsome Mike just before bed is the best post workout

[@marcinz.3570]

I’m planning to cut soon and figured heavy weight, low volume, high frequency would be best to prevent muscle loss. But I binged your “Strength made simple” series yesterday and was annoyed when you said that one should not train heavy on a deficit (although to be fair, that series was for strength athletes, not average gym goers). Glad this video came out to clarify things, and at a perfect timing as well Keep up all the good work Dr Mike (and you ScottTheVideoGuy)!

[@promo130]

Bunch of bs , cutting is diet and thats it

[@GreenManXY]

So what are you going to do? Increase reps or stay heavy?

[@promo130]

@@GreenManXY it doesnt matter, its all diet not the way you train

[@AshBuddha]

@@promo130are u gonna back up anything u say or what I’m waiting

[@marcinz.3570]

@@promo130 I know that cutting comes from diet, and I know the best thing to prevent muscle loss is to cut as slow/little as possible, but still, one type of training might be better than other during a cut (for example, high rep lunges intuitevely don’t sound like best idea when I’m on minimal carb intake)

[@ahnilatedahnilated7703]

Dr Mike, I am so happy to see this video. I am so tired of hearing people tell me what I should do and when I should do it and they don't know anything about me. We are all unique, yes, you can take some generalizations but it doesn't work for everyone. A co-worker and I are heavy into longer distance bicycle riding. We are very opposite on a number of things, his cardio is way better than mine, my legs are way better than his. We are 14 yrs apart in age and I am 6'4" while he is 5'10". The list goes on and on and he keeps expecting I can do the same stuff at him while 14 yrs older 41 compare to 55. I am currently cutting weight and have been doing lighter weights just to not burn myself out and doing higher reps. This just confirms to me what I am doing is right for me at this point in my life. Thanks!

[@JamesHansonArt]

This is exactly what I needed to see while I'm starting month 4 of my first proper cut. Appreciate the wealth of knowledge and info!

[@Santanapain]

All the questions I’ve had in my head this guy answers with in depth detail. I love it just like me

[@williamclayjackson9883]

Thanks for the great science based information Dr. Mike. I hope you get time to do one on losing visceral fat compared to subcutaneous fat

[@emanuelbadger5045]

Dr. Mike, I attended Lehman years back. I wish I had Professors such as yourself to keep stimulated and focused. I'm sure that I would have completed. You are hilarious and I appreciate you! Thanx Manny

[@Crypto-G]

That Arnold impression cracked me up broooo lmao Will add this new knowledge to my cutter, always good to have extra knowledge on hand.

[@dodgejay545]

That last segement stimulus to fatigue was spot on ! Thats what happened to me during my bulking phase - felt a ton of energy increase weight on the squat rack - and pow, threw my back !

[@CorGP]

I generally increase reps by 2-3 before I go up in weight. I don’t do that for muscle growth but over time I’ve learned that I’m less likely to struggle with a weight increase if I do this.

[@danielkantor5693]

Thats what I do too. 7-10 on lets say bench press. When I can get to 10 reps I go down to 7 and increase weight and the cycle continues.

[@christopherbell7948]

Progressive Overload is king. If you are strict about it and patient while keeping the ego out of it, you can't lose

[@danielkantor5693]

@christopherbell7948 It's harder to progressive overload while on a cut. I'm on it right now and I'm maintaining my bench strength (other isolations are still getting stronger)

[@Antonio_Serdar]

Great if you can do it that way. I could never do it. If i did the same weight I would just stay at the same number of reps for all eternity. I have to increase the weight before I can go back to the old weight and see that the number of reps have increased.

[@soberskully83]

THIS GUY IS AWESOME!!!!!

[@NichoLad4]

I’ve legit been doing this already. When I’m trying to lose I go lighter because I’m not eating enough for energy. I lift heavy when I’m able to eat to get that energy. Down 110 now :)

[@jozefdoyle4621]

15:13 brother just casually dropped "consilience" - truly a phd level brain

[@dashcamcalifornia5003]

I think my biggest issue is just general depression. some days I'm just so physically exhausted it's tough to get the motivation to lift. from there the mental distractions while trying to lift while depressed. it just sucks going thru those cycles.

[@terminaldeity]

Think of lifting like therapy. It's not so much the outcome as much as the process that's important. Yesterday, I was at a real low point with my mental health, but chest day really boosted my mood (helps that I work out at home). Not a cure by any means, but it helps. Something is better than nothing, even if it's just a set of push ups. Explore what your barriers are. If it's the thought of having to get ready and go to the gym, skip the gym and do a bodyweight workout.

[@caseypalmateer4515]

I do drugs about this and have had much success.

[@jeffrey-bc1ig]

This hits way too close to home. Impossible to string together a consistent month without there being like a 4 or 5 day period where I cant even function mentally or physically. Then I'll snap out of it. Its killing my gains. Cant figure out what's triggering it

[@sarabennett6295]

just try doing at least 10 mins a day and try not to have high expectations. Then build on from that once you get that routine going

[@somekindofusername]

@@jeffrey-bc1igdon’t rely on motivation. Practice discipline. I believe in you bro and I wish you all the best

[@Artinusxxi]

Dr. Mike, your mix of humor and science is truly amazing. You are entertaining as hell, but also the absolute authority for all things weightlifting, and nutrition for me. Thank you for doing what you do. So much of KZbin is full of influencers with no scientific knowledge, just their opinions and anecdotal experiences. Appreciate you getting your PHD for ALL of us and sharing your knowledge. I think I speak for all you viewers when I say you’ve saved us (me) tons of money on bs training plans, supplements, and overall bad workouts, form, rep range, etc. Keep up the amazing work and Lamborghini buying. 😂 💪

[@scoutwithoutclout]

If we go really "old school"...I just tried Bronze era lifting for a week (120 reps, low weight, per exercise). It was nuts. For reference I'm talking about Bobby Pandour & Eugene Sandow pre steroids era. I liked it on arms & shoulders (incredible bicep pump like you mentioned) but not as much on bigger muscle groups like chest & back. Leg day was nuts, extremely hard, harder than heavier lifts. Not sure I could do it every lift tho because it spiked my appetite.

[@MikkoSimila]

That's what i do, bronze era lifting + i got inspiration to my program from Steve Reeves, and David Prowse. And i do 30min running, 5days per week. I have lost 68lbs this year.

[@canererbay8842]

120 reps sound absolutely horrible regardless of what muscle it's on.

[@scoutwithoutclout]

@@canererbay8842 have you ever seen a picture of Bobby Pandour or Eugene Sandow? Or look at David Goggins doing 100s of pullups. I think it depends on the person's goals, heritage, muscle group. It's not my go-to strategy but I see use cases for it

[@aethylwulfeiii6502]

Did you do their two arm anyhows?

[@RavageReeves]

Steve reeves DID leg press 200lbs for 1000 reps in 46 minutes when he was building up his leg strength for up hill bike riding in his 60s.

[@sash1ell]

Wish I had watched this before I got injured about a year ago. Scapular and shoulder alignment injuries are no joke, couldn't lift for nearly a year. Now coming back and I'm going to apply this knowledge. Thank you.

[@drx117]

Petition to make Dr Mike the new World Leader!

[@JamesSmith-si5gz]

This guy's good. Full of resourceful information, easy to under and slight scene of humor. His impression of Arnold was hilarious. Thanks man. Great video. 👍🏾

[@loganwolv3393]

I find that when i'm lighter, i can generally handle more reps probably because my heart just dosen't have to work as much generally when i'm lighter but when i'm heavier i notice that i can sort of go up in weight a little easier, but definently difficult to progress in terms of reps, especially reps beyond 15.

[@ThomasKolenda84]

Great content. Im 39 and been working out since I was 13. I find what you're talking about to be very true. You've got to learn your body and what works best for you with both training and diet. I have seen gains to different muscle groups doing both high and low rep cycles. Your video gives me verification to what I believe.

[@OmahaTonyG]

Dr. Mikes face looks a lot leaner. I wonder if he is getting ready for a show?

[@jamesbuchanan3145]

It's just the Ozempic shots bro

[@sarahp936]

This is literally my favorite KZbin channel

[@Ericboy114558]

Dr Mike, who's Bob?

[@BungieStudios]

Bob Bunton?

[@grizzly4736]

The most understandable scientific explanation for a beginner like me, I’ve heard yet. Thank you.

[@jonathanguider8259]

If your goal is not strictly hypertrophy (let’s call it physique-conscious strength training), and you have technique nailed down and not too much fatigue, would it make sense to go heavier on a cut (maybe the beginning) in order to focus on neurological strength adaptations? I guess this is two questions: can neurological adaptations be made in a catabolic environment, and if so, could prioritizing those by going higher weight and lower reps during a fat loss phase lead to more overall strength gain over multiple cycles at the possible long term and probable short term expense of optimal muscle retention?

[@YouTubeChillZone]

I checked both approaches and both work. The key is to choose the right volume to suit your abilities

[@JoeyHyper-cl5tv]

Thanks you for this! I am so obsessed with 8-12 reps, never seen any real grow. Need to try high reps.

[@larswallin652]

Im fat so basically ill be cutting 2 years. i do 15 reps and 3 sets. Any advice for fat folks trying to get to a more Health weigth ? I guess cardio is better but i dont enjoy runing but i do walk alot.

[@dyingviking2346]

Cut carbs out and watch the weight drop

[@funkyfoodster]

I'm 51. when I was 44 I started to sort myself out.lost 140lbs. did it by cutting out all the crap I ate, walking and some weight lifting, although I always went light and high reps. when i got to mu lightest I was very lean, so I started weight training more intensively. heavier, going to failure etc. looking back I should have been doing that to start it.

[@Osprey1994]

​@@dyingviking2346I find it hilarious that the carb haters are on the RP channel. Mike has debunked that shit multiple times.

[@mcgruber]

Buy an exercise bike and ride that shit every morning before you start the day. Cut calories, high protein, medium carbs, low fat. 60/30/10. If you have a lot of extra fat, your body will take it and use it but you won't build a lot of muscle while also cutting. Carbs equal muscle. Pick or choose what you want. You can't have both.

[@Osprey1994]

Mike has all the information you need on the channel, you just haven't looked for it. The recipe is simple. You get a general idea of what your maintenance might be, and then you cut down to a deficit that is sustainable. If you can sustain a deficit for a long time then good for you, if you need to then you do a sharp deficit for 6 weeks, then maintenance for 3-4 then back on a steep deficit. As for cardio, if you are FAT, like 35% bodyfat+ then you are for sure going to need to do low impact cardio like walking. Resistance training is helpful to increase your caloric debt, but walking is something you can implement into many facets of your day to day. Other than that, track your diet with something like Cronometer, and make lifestyle changes that help you stay on track. Fat loss isn't magical. This is the second time I have gone from around 6' 220 to a healthy weight. But this time I followed Dr. Mike's treasure trove of knowledge, and I am currently about 187, and I actually have good musculature instead of looking skinny like I did at 175 last time. It's a grind. But if you want it, you will get there eventually.

[@Two_Names]

No shit, this is probably my favorite video you've done yet Dr Mike. It's a fantastic collection of takeaways and clarifications that I think everyone can benefit from; review for some, novel for many, and presented well.

[@Aaron-ed2rb]

Just got a digiorno add during the video. I think it’s the universe telling me something 🍕

[@nikhilmalik62]

I like that Mike stays current. His videos from years ago vehemently said go heavy during a cut

[@ghostsmoke11]

Dr. Mike, random question. I work from home and also have a home gym. There are often times I have sporadic downtime for work, and I can get in a workout session in throughout the day (a 2 hour normal gym session spread over a 9 hour workday). My question is this, is the long workout session any more or less effective than a normal gym session? I guess it's kind of like im just taking really long rest intervals.

[@Kojas]

Dude this video is THE BEST. Ty Dr. Mike, cheers from Brazil🤘

[@Brucewayne-1939-h5g]

who is bob?

[@danieljamesfields37]

😮we don’t talk about no more

[@BungieStudios]

Bob Bunton?

[@WastedTalent83]

This guy spit facts, i like people who are real and push no bullshit.

[@TheSirNagrom]

The body cannot tell How much weight you are lifting. Time under tension and breaking down the muscle fibers to force your body to grow more can be done at any weight.

[@robertparisi8016]

Thank you, nutrition and rest is also important part of the equation

[@bassdojo]

Would love for you to do more video content on the best ways to continually build/retain muscle, supplement usage (any additions), and reduce the likelihood of injury for gym rats over 50! 😊

[@MarcoFeldman]

I don't train heavy, I go with a rep range between 8 and 20 reps, these last 15 years or so, and am getting great gains with it 💪🏻

[@workwheelsjdm8251]

Do you do this on a calorie deficit?

[@MarcoFeldman]

@@workwheelsjdm8251 Yes

[@commonmanhomestead]

I haven't trained in 5 years due to a shoulder and neck injury. The last week i started low weight high rep dumbbell exercises. Im not sure what will come of it. This was a great video thank you

[@jazzwyld1]

Very curious about your thoughts on the concept of maintenance when it comes to aging. Do you have to build muscle to counter aging or is "doing just enough" enough to combat some of the deterioration caused by aging?

[@rainerernst7410]

they do have a video about Weightlifting in different stages of your life

[@jazzwyld1]

@@rainerernst7410 that is a great video. I watched it again to see if I missed something. It touches on the topic, but doesn't address it directly. Always a joy to watch Dr. Mike's videos

[@maxschmidt9461]

@@jazzwyld1 it's a bit of both. ideally you wanna build all your muscle when your younger, unless your untrained you won't make much gains if your older so it is just about keeping what you build already, if you start young at 5-45 is probably where your gonna peak. pushing the envelope definetly isn't a great idea in your later years, especially with lower reps, but true maintenance training isn't either since for one you ability to maintain goes down and you wanna keep some work capacity. just keep good training at moderate, if possible never really low or super high volumes, really focus on technique and switch things up the second you feel like your joints get irritated by a certain exercise. the thing is, if you loose muscle you probably will never get it back completly so consistency is key, which is why I would'nt go too low volume and high volume training requires laying off after a while and is only useful to really bring up a certain muscle/body part to begin with which just ain't happening if you've been training for several decades already(unless you never reallytrained it obviously). also I'd focus more on "functional exercises" meaning squats, overhead prsses, maybe some hip flexor work so you can still lift your leg when you start gettin' fragile and really just the stuff you use in everyday life, if you start loosing systemic recovery preacher curls, leg extensions and pec flys should probably be the fist to go, maybe also lateral raises cause theyre just not that important. being able to walk stairs, squt down,get stuff on and off shelves, not getting hernias(so erectors and some core work plus hamstring flexibility to keep the back straight when bending over) that's what really matters, as well as pulling yourself up, juicy pecs, biceps or delts just aren't, though machines still can be very ueful if you have any kind of joint issues, since keeping the muscles needed for your daily life should be priority #1, then comes training them in a way that actually supports those movements.

[@jazzwyld1]

@@maxschmidt9461 I guess my question is should you, as you age? Should one still attempt to progress (sets, rep, weight)? Or pick up those 10lb dumbbells every week and do your 8 reps and call it a day? For context, I'm 40+, and have been lifting for 20 years, this channel has been some fantastic insight and taught me so much, and I've applied as many of the concepts as have been covered. Consider this an internal argument I have, is it worth to keep pushing or at some point settling. I am of the opinion I should always push in some way, keep improving. But is that folly and when I get to some age, should I just pick up the soup cans and be happy with them.

[@rabbiddog]

​@@jazzwyld1 I'm 60 and I've found I've had to push. Settling doesn't work you go backwards

[@eugenekhanko9481]

Oh. I joined you when you had about 500 thousand subscribers, and now you have almost 1 million. I’m really looking forward to when you reach your first million.

[@sauceman2saucyboogaloo530]

What about training on a cut for a strength athlete? It's probably the most effective to run a hypertrophy focused program during a massing phase for obvious reasons, but I've heard that during a cut is a good time to switch to strength training, however that runs into the issue of reduced volume to counteract the increased catabolism, which may lead to less muscle retention? What are your thoughts on this?

[@Jafmanz]

One thing that stands out to me as a guy who mostly does compounds in the 4-6 rep range as a strength athlete... is when cutting those compound lifts really take a toll on recovery. So on that basis alone no!! I would say strength training is probably the worst thing to do on a cut. When cutting I still do some heavy lifting but as you say i reduce volume by a lot! I tend to use cutting periods to work on weak points for lifts and muscles that get neglected like rear delts, hip flexors etc... essentially I do more machine work!

[@sauceman2saucyboogaloo530]

@@Jafmanz That makes sense, I can see why I would want to be on a calorie surplus for an extended period of time lol

[@supercal333]

Why are you cutting at all if you're a strength athlete? Your goal is to maximize strength, not aesthetics.

[@sauceman2saucyboogaloo530]

@@supercal333 There are several reasons why one would cut as a strength athlete, most prominently would be to fit into a lower weight class, and general health/well-being. I've also heard olympic weightlifters have performance drops at heavier body weights because mobility and technique are more important than strength in that sport.

[@Jafmanz]

because it's phuking christmas and right now i'm eating sh1t, relaxing and being with my family... I'll put weight on.... @@supercal333

[@rubixcube3772]

I see gains the most with high reps 10 to 20 with good form and low weight for muscle growth

[@Kaizan27]

First 1-2 years of training, I only did low reps and hardly grew. As soon as I flipped the script and changed to higher rep I exploded

[@Cormac-jd2kx]

It’s about time under tension 30-40 seconds per set

[@Kaizan27]

For sure but it's not as slow as you think. Anywhere from 0.5-8 seconds on the negative achieve the same results according to science@@Cormac-jd2kx

[@valkey75]

Recently found Dr Mike and kinda gutted it took me so long. Late 40s now but my god is my training better than it’s ever been. He just makes it make sense. Oh, and the critique videos are hilarious!!! All hail Dr Mike, legend among men.

[@theconstitarian]

Is that really the reason you ghosted me, Mike? When you said you were going for a sandwich I assumed you were going to a deli and could just grab me a pack of gum at the register (as I assume most would since this is NYC). I can't believe you threw away a 10 year friendship over that.

[@StevenWerley]

Dr. Mike - great video yet again. I am in a position that I believe is not unique, but can be challenging to find really specific guidance. I am in my early 50’s, the past 30 years of which has been mostly sedentary. I am at about 168 kilos and about 189 cm. I am currently on a calorie deficit of about 500 calories per day and hit the gym 4-5 days a week. Gym time starts with stair master 6+ minutes (progressing more each week), 10 minutes in stationary rowing, then weights for all muscle groups (depending on day and soreness). Workouts consist of 6 sets of 10 or more reps at a weight where I can physically do 1 or 2 more reps until I either break form, or unable to lift or move weight. I usually do 4 to 6 different exercises (leg press, hamstring curls, lat pull down, bicep curls as example) . I am about 4 weeks in to routine with plenty of inspiration and motivation, loosing about 3 pounds a week, but I am not certain if my objective should be to just loose weight & maintain muscle, or if at this stage it is still advantageous to progressively increase weight and reps to build strength/ muscle mass, or if I need to wait until I reach either a diet break or desired weight loss.

[@zachmcpherson2901]

Always try to progressively overload if you can maintain form. Being new to the gym is a prime opportunity (one of the only times in your lifting “career”) where you can gain muscle and lose fat simultaneously. Definitely try to gain strength while dieting down.

[@notl33t]

i appreciate the advice to be careful near any transition phases--as someone who has watched people fail to bail or actually break a bone lifting heavy, any tricky exercises at the highest difficulty should be saved for maximum health and maximum mental focus days.

[@SH-fy2nc]

Invisible Lat Syndrome (ILS) is the future! What if I just want to grow out one glute? So that I could run in circles better.

[@franksiller4245]

Dr. Always seems to know what questions I have and answers them so eloquently to understand

[@walktogetherrocktogether]

As a watcher, thank you for etching in all these important details.

[@grsmustard9139]

I usually struggle watching long videos like that, but wow, really fantastic information! 👏🏻👏🏻👏🏻

[@believethehype3992]

I want to thank you so much for all your information. everything has made me a little smarter everyday and I implement it in my workouts.

[@dereckstanz]

Excellent video! Tks, Dr Mike

[@bbajwa6116]

A very insightful idea in regards to "stimulus to fatigue" will be more mindful of that in future workouts

[@DonJon-np6gy]

This Guy is the New Age Mike Menz in Knowledge but not Philosophy ❤

[@finnfrancis]

Fab depth of knowledge, with excellent top drawer explanations 🙌

[@conquestfitclub9329]

i’d really like to see you and mark ripperoe have a discussion about building mass and rep ranges, etc

[@jordanb7485]

This is the advice I've needed sooooo badly, thanks Dr. Mike!

[@ian2372]

Mike is the man. Always useful information.

[@MJBRidge]

yet again, nuanced and very helpful. thanks for posting this.

[@prateeksahoo10]

Hi, I love your videos, and I really liked the LeBron James workout review. Could you make a video about strength training for sports?

[@JerryE_IsNowFit]

it has been excellent. I’m in a strength training meso now and passed my goal. I’m now eating at maintenance and keeping my weight between 235-240. Thank you for asking.

[@chase.trevino03]

I appreciate this video a magnificent amount. Dr. Mike went over topics I feel are crucial to know.