Summary: A new study reveals the connection between healthy skeletal muscle and metabolic health. Resistance training to failure is found to increase fat oxidation through a recently discovered mechanism. Highlights: 💪 Healthy skeletal muscle improves glucose and insulin sensitivity. 💪 Resistance training to failure boosts fat oxidation through an epigenetic signaling mechanism. 💪 Muscle quality correlates with metabolic health and is quantifiable through CT scans. 💪 Metabolically unhealthy individuals have higher muscle fatness. 💪 Poor muscle quality is associated with an increased risk of metabolic syndrome. 💪 Resistance training using seven reps to failure promotes adipose tissue lipolysis. 💪 The study demonstrates a direct link between exercise and fat oxidation in the body.
Thank you for what you do- I enjoy listening to all the great studies you find. Question - my fitness coach is solid muscle she trains 5x a week yet has a growing midsection that won’t budge with diet and RT- what say you to that ? She can’t shake that pudgy belly.
@KX5Kat I think OP meant in terms of body composition. Obviously, caloric deficits are the only way to lose weight. I think OP meant that at the same weight they find they have more muscle relative to fat.
@@KX5Katnot true. Losing fat is about controlling insulin. Fat is stored when insulin is high, and it’s burned when insulin is low (and glucagon is high).
If you look up 10X workout it’s been studied on the mind valley channel here and it’s lifting 1 set of 10 to failure then you increase the weight over time and keep doing that ! I started this twice a week full body lifting 10X and it has gained me more muscle than when I lifted 3 times a week with 3 sets ! My workout only takes 15-20 minutes now instead of 45-1 hour ! More gains less time ! I also do hiit on my trampoline 3 days a week and a couple days of yoga plus walking 12,000 plus steps a day ! I don’t watch TV so I have time . watching tv and a sedentary life is harming ppl but that can change just by small changes ! I started small with slow short walks and now I can do all the above I listed ! ANYONE CAN DO THIS AND NO IM NOT RETIRED WITH UNLIMITED TIME TO WORKOUT ! Make time for you health make it a priority to enjoy life fully ! Just start ❤ yourself to greatness !
I am very happy for you… I do exactly what you do with my top weight every day 3-11 reps. My weight set needs more weight hence the 11. I learned this on my own, everybody is different. I add heavy weight squats and a bicycle sprint for 20 seconds every 2 days. I do this everyday because it calms me down, for a day of listening to the crazy people echoing what they heard from the media with their BS. I also pray. “Take care of your body like you will live forever, take care of your soul like you will die tomorrow.” -St Augustine
It’s amazing how having a substantial amount of healthy lean muscle mass effects how you process carbs. I’m literally finding it difficult to gain any fat by increasing carbs. My muscles must be sucking most the glucose up!
What are your favorite carb sources to see this result? I have low BF, good lean body mass (but trying for more), lift heavy, and hit my protein macros every day. It’s the carbs I don’t always reach and I’ve been told this could be what’s holding me back with gaining more. This falls in line with what you’re experiencing. However I have noticed with the slight surplus I have more around my middle (it’s not much but I’ve always had flat abs).
@@amperage8032 My go to carb sources are polenta, brown rice hot cereal (brown rice farina), bananas, blueberries, raisins, honey, maple syrup. I believe in keeping all my carb sources more natural. I almost never will eat ultra processed carb / sugars.
Yes! Fruits are my main carb choice. Eating a decent sized meal of them really helps (so instead of one ripe spotty banana I do like 6-8)! Instead of a couple tangerines I eat the whole bag! White rice and potato are great also 😁 People need to stop being afraid of making actual meals of fruit. I do this for breakfast (fruit is a hydrating way to break your fast) and most lunches and I’ve done it for 13 years. Bananas, mangoes, papaya and high calorie fruit are ideal. Can’t really make a meal of berries or apples.
The Mike Mentzer way all the way! One set HIT SLOW reps to failure. Not the failure you see shmucks do in the gym. Real actual failure where you're shaking and crying almost lol. Less time in the gym and more gains than ever, it's actual insanity. Just look up Mentzer's workout. Dude was right all along
I'm 59 only started gym work in may this year. I push the weights and I have a PT that helps me too do this. I'm loosing weight at a fast pace I've gone down two dress sizes in that time. Now I'm fitter I can do more weights and I'm loosing weight faster. 6 yrs ago I struggled with going up stairs. After a workout the other day I ran up them. I do 1 hour four times a week. Always pushing myself. I'm female too.
@@ronaldmccutcheon1329 hahaha yeah. That way just my brain working not intentional 🤣. I could have said size XXXL to L. Mainly because I feel better and I look better so I've started to wear more fitting outfits. Gone are the baggy mum clothes in comes the sexy ones. I do push myself though to the break point. I also modified my diet.
@@ronaldmccutcheon1329 I live out west in Australia and there wasn't any gyms around out there. It's only since I moved to a small city that I had the chance. I'm hooked though. I love how good I feel after a weight training session. I don't live in pain anymore. Is pull a hamstring just walking up stairs🤣. Now I run up. My mum's 83 and has started doing walks up the local hills. She feels great.
I actually do 3-4 reps at my highest weight to failure until I feel the spaghetti muscles start (lactic acid buildup). I work out everyday, it’s only 15 mins and no matter what happens that day, I know at least I had a great workout(compound movements). Every two days I add HIIT Squats. This is my health insurance program. Stay healthy and you won’t need quack doctors. I am also OMAD (dinner) and a walk after I eat. Twice a year I will do a prolonged fast 3-4 days.
I workout to failure. Isometric squats and upper body but not with heavy weights. I’m 61 and hypothyroid so building is harder and I’m not suppose to overtrain. Feel strong and fit. Eat a lot of sardines, chicken and beef. Ketovore I guess. I also drink milk even though influencers are against it and I take zinc, selenium, D3, C, lutein, and probiotics
People that actually think HIT works are beginners that go from absolutely zero training to doing some training, or someone trying to promote it make money. Every single person will gain some muscle when they start from nothing by doing anything. Dorian Yates did not train that way and Mentzer only came up with his bs after he realized he was never going to win, so he wanted to do something different to stand out and make money off of. Mentzer did not get to his size training the way he lectures, and if you listen to multiple interviews and lectures of him you will see that he is very inconsistent with what he is promoting. He made the basics sound complicated because he wanted to sound smart.
Depletion of muscle glycogen and fuel switching. It's probably not the lifting, it's the energy store. Body fat isn't all bad. All animals have them for a reason. Toxins build up in fat is bad.
Then go workout for 5 hours a day, 6 days a week, but remember to blast as much if not more gear than Arnold to even build a fraction of the muscle mass he had. Youre so ignorant you dont even understand training 😂😂😂😂
Why would a guy that can recover from workouts so fast because he's juiced to the gills not include volume? Why not combine high intensity with volume? Naturals do just fine with high intensity plus volume. Mentzer was already at his competing size and won Mr. Universe before he even said he started doing hit and promoting it. The main reason I see people promoting hit is because they are beginners. People always have some sort of gains when they go from zero training to just doing something. So when people hear they can get big and only have to put in an hour and a half of total gym time a week they buy into it, and when they start getting beginner gains they think it's because of Mentzer. It's not. It's just because they went from nothing to just doing something. There's a reason why Mentzer's version of hit has been around for over 40 years and never caught on.
Sry my pet peeve: Why call it BURN BELLY FAT? Just say burn fat. People stil think they can spot reduce fat and titles like this keep them thinking this.
You aren't wrong but just simply walking burns the same fat lol. Eat no sugar Walk 10,000 steps a day Lift weights a few times a week You'll never be fat and if you are already fat, the fat will start dropping off fast.
Mike Mentzer proved everyone right. 1 set to failure is all you need. With 5x sets youre always holding back so you can finish the last 5th set. Thats not going to failure. 1 set, 4 to 10 reps, very slow. To FAILURE. Workout every 4 days. Thats the original HIT regime.
Yes, if your goal is to move big weights. I use 5x5 if i want to improve my stronglifts, but HIT if i want to increase hypertrophy. 5x5 does that, but it takes longer. I would rather be done in 30min, than 90min, but thats my preference
Awesome video Mike! I have always believed in pushing myself to failure. I love it! I have a question for since you shared your workout preferences. What does your nutritional dialy macro intake look like? Are you eating 1g of protein per pound? What about fats and carbs? Also, what would be a good surplus of calories for workout days?
I mostly focus on volume at this point, using drop-sets; so, to failure, but not quite as described. Apparently this has a greater anabolic response as far as developing muscle size is concerned. At least, that was mt understanding.
Set extenders can be effective but straight sets really should be the mainstay of your programming. Even the myoreps protocol creator recommends no more than one type if these sets per muscle group per workout. It’s about minimizing fatigue mechanisms while still providing a hypertrophy stimulus. Recovery from excessive fatigue accumulation will take precedence over myops and possibly even interfere with any and all myops depending on duration of fatigue recovery.
9:50 I have noticed a lot of women do this, they stand there and lift 1lbs weights and its clear they are not breaking a sweat on it. And they slow down and go up and down in a controlled way, i cant help but laugh inside
0:00: 💪 The importance of skeletal muscle and muscle quality in metabolic health and fat oxidation. 3:22: 🔬 A recent study found a strong correlation between metabolic health and muscle fatness, with poor metabolic health being associated with higher levels of poor quality muscle. 5:54: ✨ Resistance training to failure using seven reps can increase fat oxidation, according to a new study. 8:25: 🏋♂ Intense exercise can signal to fat tissue through microRNA in extracellular vesicles. 10:57: 💪 Exercise to failure can enhance the fat cells' ability to release stored energy. 13:51: 🏋♂ Resistance training and exercise timing are important for metabolic health and muscle function. 16:31: 💪 The speaker discusses their four-day-a-week workout program and the importance of intensity. Recap by Tammy AI
*Be very careful with all exercises that put the spine in compression, especially things like **_squats._** Remember: your spine will give you **_little to no warning_** before it fails and, once it fails, it's a world of pain and trouble.* (Exercises that put the spine in traction are generally not as problematical, except that those who have undergone vertebral fusion need to go very light, and build muscle-strength with patience, simply because any fusion changes the way the leverage between vertebra works, which can screw up the discs if they come under strain they were not formed to handle.)
Truth. It is always best to discuss with your physical therapist or athletic trainer before engaging in weight training, especially if you already have musculoskeletal issues. They can show you appropriate movement modifications that might be necessary to maintain safe body mechanics.
True to an extent for obvious reasons. Then again, there is no better way to build a way stronger and healthier and more pain-free, and injury-free back & spine than lifting challenging weights. And while poor technique and 1rm lifts can be detrimental, good solid weighted rows, deadlifts, and squats in the traditional rep ranges will do nothing but bulletproof your back and posterior chain relative to where you would be if you did not lift weights.
Depends what you call failure. If it's failing to do a rep with perfect form, it's OK to go to failure. You stop knowing you can do another rep, but your form in that rep would totally suck. If there is the question, will form suck a little, or maybe not, you go for that extra rep.
Agreed...would never go to full failure on squat and overhead press. The chance for injury due to instability and fractured technique is to big. Deadlift I only do to failure with lighter weight...approx 60-70% of my 1RM. The risk with these exercises is just to big even with the deadlift which you can literally just drop the bar I still don't risk it.
I've been embracing heavy-duty philosophy for a while now and hitting PR's non-stop, even with many years of lifting experience. The hardest part was saying "I think I'll take an extra day off." Not only are the PR's great, the real benefit is being free from habitual obligation. Love it.
@@BilboSandbaggins20-30 reps to failure is fine for hypertrophy. I find that 20 or more reps can leave me mentally exhausted before muscular exhaustion so I tend to keep them between 10-15 reps in most cases but if you can do them to true muscular failure, it shouldn't be an issue.
i'm not sure why you are calling this a 'recently published study' if it's from 2021 and this video is from 2023? is 2 years 'recent'? seems like a petty complaint but when i hear 'recent study' and 'new study' i usually think of a study that was released within the last year, not two years ago.
Yeah muscle quality is important. I got big doing weights, then stopped and played sport for years, partied hard, got small. Put 10kg of muscle on, not lifting weights. The muscle wasnt as firm or strong. I am guessing there was intra muscular fat. Mind you once i started lifting again, that intra muscular fat was good for endurance. Wasnt good for cholesterol numbers, i do believe.
dude every day there is a study this and study that. Research shows... Do this do that... eat this don't eat that! It's becoming a brothel of research and science! Yawn.... Just do what feels right folks and gets results... experiment.... then proceed!
How will fasting affect this 'MARBLING' ? I've been fasting and cycling for 13km in approximately 37min, walking for 45 min which equates to 4km, and resistance training for a consolidated time of 30min. I've lost 18kg in about 2 months. According to my online BMI test, I'm supposedly still obese, but I doubt it.
Why does it have to be failure? What about near-failure? Would it apply to running/cycling intervals, where you do 1-10 minutes all-out (until failure)?
So, to summarize the subject of Joker’s argument - women value men’s issues because of the utility it brings to women’s issues. Reinforcing Tate’s argument that men only have value in the utility they bring to the world.
Makes sense. If we think about it in evolutionary terms (as we should be doing with everything fitness-related), the only time when early humans had to do a movement to failure was in survival situations: either hunting, being hunted, or fighting. So it makes sense that the body will want to mobilize energy resources (fats) when working out to failure because the body THINKS you are in survival mode. Stay primal, dudes.
Hi Would love to watch your videos I really try, but you talk very fast and it makes it hard to comprehend what your saying. Just a constructive criticism.
If you're looking for added muscle to burn fat you're going to be waiting a very long time. Does it work? Sure, but the equivalent is that of walking to burn fat. Meaning its so small relatively that its basically insignificant.
Please choose your words more carefully. The idea of squatting to failure does not need to be discussed and should be discouraged for your target audience.
They're just Hollywood trainer nonsense, just a rehash of the vibration belts from the early 20th century that did nothing either. Something that looks fancy to normies.
5-8 reps to failure is best for hypertrophy. We have been taught that moderate to high reps was best for hypertrophy. The issue with those rep ranges is the interference effects of fatigue mechanisms. 5-8 is enough to signal MYOPS.
Not all muscles are the same. Many benefit from that range but serveral benefit from higher rep ranges. Things like calves, forearms, biceps, and lats tend to need higher rep ranges 10-15 to grow for many to see growth.
@@Hypno_Llama I don’t think that’s true but you’re entitled to your opinion. The most important thing is that people train hard. If they prefer higher reps, that’s fine - whatever motivates them. There’s nothing physiologically different about certain muscles that require a different rep range. Some muscles do respond to stretch mediated hypertrophy though. I used to do lots of reps for calves and absolutely nothing happened to then. Then I started training them with heavier loads, 5-9 rep range with a slow eccentric and prolonged stretch position - incredible difference. Same with lats - noticeable growth with heavier loads and lower reps. But again, whatever motivates you to train.
@@zooner7256Low reps with smaller muscles like biceps, delts, triceps and calves require much more volume with moderate weight for growth. Only large muscle groups are stimulated by high intensity with low reps. Big muscles, big weight, small muscles big volume. So your best bet with smaller muscles is to start with the highest possible weight you can handle with proper form with full range of motion until just short of failure, take a 3-5 minute break then jump down to moderate weight and lift until absolute failure.
@@zooner7256 I think it's highly individual. E.g., with higher loads I can't get strong muscle contractions at all. Some people think that's important for hypertrophy, and others don't. So people have to experiment on themselves I think. There's no one, right answer for everybody is what I've learned.
@@johncalla2151 what’s individual is preference for a particular rep range - some like higher ranges, some not. You do have to work really hard to elicit a hypertrophy response. If you’re doing that at five reps or 25 reps, whatever you prefer. When you say you don’t get strong contractions with higher loads, I mean, frankly, that’s not possible. If you have an involuntary slowing of your rep speed, you’re at the point of recruiting all the high threshold motor units that you can. You don’t get a stronger contraction than that. However, you may not feel the sensation of a strong contraction. There is a big difference. But again, you do you. The research does support that 5 to 8 reps to failure elicits a maximal hypertrophy response. When you combine that response with the least amount of fatigue possible, you get the best response to training from a hypertrophy standpoint. The more volume you do, the more central and peripheral (at both the mu and fiber - calcium ion) fatigue occurs. If you can recover from that, that’s good. As I’m older, I find I can’t with the volumes I used to train with. Looking back, I don’t think I had effective recovery then either. Not sure if you’ve looked at Chris Beardsley’s or Borge Fagerli’s interpretations of the studies, but it’s great stuff. At the end of the day, you need to do what works for you. But it does make sense to start with a lower volume of training to see if you get a response and keep that volume until you stop getting that response. No need to increase volume if what you’re doing is working. But I sincerely wish you good luck in your training and I’m happy it’s working for you. Me, I’ll do something different and it’s working great for me. Both of us are probably working our asses off in the gym though, so keep it up.
Mike, please read a book called "Underexposed: What if radiation is actually Good for you??" by Ed Hiserodt. You will find out why low level radiation is NOT an issue and definitely should not be a consideration in whether or not a person should get x-rays or scans.
There is a huge difference between an xray and a CT scan. 1-3 milligray vs hundreds of milligray. I would be cautious getting multiple CT scans in a short amount of time.
I will read the book. But I will also point out that doctors up until the seventies were giving children cancer and deformed limbs because they were giving moms x-rays during pregnancies. Not to say an adult can't handle it, but the nuances should be talked about here. Hope to see it discussed in the book.
@@vernonkuhns3561 Ya know I have to concede, because I heard this at ZDoggMD podcast with Robert Pearl, but I may have confused it with Hand washing and homeopathic nurses and cannot find the exact pin point the source. My mistake, thank you for calling me out on it.
Looking at those two conclusions, they are both things that we should say "DUH" after we read about them. #1 - Take two people of the same weight and height, one with more intra-muscular fat than the other. The person with more muscle SHOULD burn more energy resting (DUH!). #2 - Exercising muscles to failure increases burning of fat. What is muscle failure? No more energy left to contract. Therefore, the body should adapt to provide more energy to the muscles. Where does the energy come from? Fat stores, or ingested calories (DUH!), if you're not ingesting enough calories, then it MUST come from fat oxidation (if fat is available). Makes plenty of sense! :)
Training to failing in a scientific environment means training until the subjects subjectively could not do another rep with good form. There's a lot of variance in there. I know people who say "I cannot do another rep" and i can tell they've done half as many as they can. And no study is going to accept form breakdown (ethics and safety). Therefore I'd posit for those of us who are truly driven, truly working hard it's actually far before our "I cannot do another rep" point because we as a cohort tend to push harder than average. Nonetheless go really hard in the gym!
I use a HIT resistance program consisting of 2 30 minute workouts per week. An upper body and lower body split. I train to total failure and then a few drop sets as well. I am totally spent when I am finished. I also walk about 30 minutes a day. I am 55 and I am in pretty good shape for my age. Mike Mentzer was right!
"You're a human..." Sir! I'll have you know that I am a Golden Retriever Canine, hrrrumph! (And no longer man's best friend--well, at least not yours).
Lifting to failure too often also burns you out and fucks up your program and you progression. Terrible SFR (stimulus to fatigue ratio), especially with compounds. Stay away from this if you want to keep making consistent gains long term. If you wanna burn fat focus on your diet, don't fall for people promoting these "tricks".
Makes sense probably why doing a cable crunch for my abs to failure meaning my ass not hip flexor so just crunching the abs with a lot of weight makes my abs pop
Mike I really enjoy your work and information you bring to us. Are there any studies on isometric exercises- I think that what you’re saying is that we need to continue to use our muscles and weight bearing exercises are best. Are there benefits to isometric exercises as we age. Are you suggesting that a 65, 75, 80 year old woman can and should continue to lift weights (max out) 2-3 days per week? Consider an “average” woman- not a serious weight lifter. I happen to be a runner who lifts weights and does whole body workouts but not to the max, as I am interpreting/understanding what you are saying. Any research or studies that addresses this? Thank you for your information here- I listen to most of them !😊
Summary:
A new study reveals the connection between healthy skeletal muscle and metabolic health. Resistance training to failure is found to increase fat oxidation through a recently discovered mechanism.
Highlights:
💪 Healthy skeletal muscle improves glucose and insulin sensitivity.
💪 Resistance training to failure boosts fat oxidation through an epigenetic signaling mechanism.
💪 Muscle quality correlates with metabolic health and is quantifiable through CT scans.
💪 Metabolically unhealthy individuals have higher muscle fatness.
💪 Poor muscle quality is associated with an increased risk of metabolic syndrome.
💪 Resistance training using seven reps to failure promotes adipose tissue lipolysis.
💪 The study demonstrates a direct link between exercise and fat oxidation in the body.
Love this! Thank you
You killed this ❤
What is muscle fatnes?
I thought fat oxidation was bad and causes atherosclerosis?
@@Highintensityhealth I've also seen this phenomenon with cardio,I burn more fat weekly if I do between my liss cardio some hit cardio
You really need to put the links to your old videos you mention somewhere. It's too big of a hassle to look them up.
This i have to agree im striggling to find that video he mentioned about Dan Steffensen
Thank you for what you do- I enjoy listening to all the great studies you find. Question - my fitness coach is solid muscle she trains 5x a week yet has a growing midsection that won’t budge with diet and RT- what say you to that ? She can’t shake that pudgy belly.
@@lisaherald4565 Simple. Eat less carbs.
Let’s be Grateful he educates us wit the science, free content 🙏🏻💕
AGREEEEED
Weight training helped me reduce fat way more effectively than cardio and calorific deficits ever did.
There is NO other way to lose fat than to be in a calorie deficit.
@KX5Kat I think OP meant in terms of body composition. Obviously, caloric deficits are the only way to lose weight. I think OP meant that at the same weight they find they have more muscle relative to fat.
@@jasonmacfarlund2703 that's exactly what I meant. Thank you for explaining it.
@@KX5Katnot true. Losing fat is about controlling insulin. Fat is stored when insulin is high, and it’s burned when insulin is low (and glucagon is high).
brb doing 100 situps to get a sixpack
20 reps or 5 sets.
Ad 25 pounds and don't start counting until it hurts
😂
You train to failure to maximize fat oxidation.
I train to failure just to feel something.
We are not the same.
I train to failure to feel something, too! We’re not that different mate!
My god you ppl are masochistic.
If you look up 10X workout it’s been studied on the mind valley channel here and it’s lifting 1 set of 10 to failure then you increase the weight over time and keep doing that ! I started this twice a week full body lifting 10X and it has gained me more muscle than when I lifted 3 times a week with 3 sets ! My workout only takes 15-20 minutes now instead of 45-1 hour ! More gains less time ! I also do hiit on my trampoline 3 days a week and a couple days of yoga plus walking 12,000 plus steps a day ! I don’t watch TV so I have time . watching tv and a sedentary life is harming ppl but that can change just by small changes ! I started small with slow short walks and now I can do all the above I listed ! ANYONE CAN DO THIS AND NO IM NOT RETIRED WITH UNLIMITED TIME TO WORKOUT ! Make time for you health make it a priority to enjoy life fully ! Just start ❤ yourself to greatness !
I am very happy for you… I do exactly what you do with my top weight every day 3-11 reps. My weight set needs more weight hence the 11. I learned this on my own, everybody is different. I add heavy weight squats and a bicycle sprint for 20 seconds every 2 days. I do this everyday because it calms me down, for a day of listening to the crazy people echoing what they heard from the media with their BS. I also pray. “Take care of your body like you will live forever, take care of your soul like you will die tomorrow.” -St Augustine
FAKE!
Spot reduction isn't possible title shouldn't include belly fat just fat
I'm going to lift right now while listening to this video 💪🏾
That's what I did!🎉
Excercice snack prompted here to 🫡
It’s amazing how having a substantial amount of healthy lean muscle mass effects how you process carbs. I’m literally finding it difficult to gain any fat by increasing carbs. My muscles must be sucking most the glucose up!
What are your favorite carb sources to see this result? I have low BF, good lean body mass (but trying for more), lift heavy, and hit my protein macros every day. It’s the carbs I don’t always reach and I’ve been told this could be what’s holding me back with gaining more. This falls in line with what you’re experiencing. However I have noticed with the slight surplus I have more around my middle (it’s not much but I’ve always had flat abs).
@@amperage8032
My go to carb sources are polenta, brown rice hot cereal (brown rice farina), bananas, blueberries, raisins, honey, maple syrup. I believe in keeping all my carb sources more natural. I almost never will eat ultra processed carb / sugars.
Yes! Fruits are my main carb choice. Eating a decent sized meal of them really helps (so instead of one ripe spotty banana I do like 6-8)! Instead of a couple tangerines I eat the whole bag! White rice and potato are great also 😁 People need to stop being afraid of making actual meals of fruit. I do this for breakfast (fruit is a hydrating way to break your fast) and most lunches and I’ve done it for 13 years. Bananas, mangoes, papaya and high calorie fruit are ideal. Can’t really make a meal of berries or apples.
@@tropicaoptica nice way to get an enlarged then fatty liver
@@megajatt123 I literally could zoom call you and show you my blood work including my liver! Open your mind!
Excellent as always - thanks for breaking these studies down for us!
I train myself and my clients to failure, one set per bodypart, and the body composition results are fantastic
Until they get injured
@healthyandrew5294 Actually, we never have injuries because we keep the rep ranges high and use bands for accommodating resistance
@@CameronDayDYT how many reps minimum? Do you do full body every workout?
@@davelyn786 20 reps minimum, 2 day split or 3 day split for more advanced guys
The Mike Mentzer way all the way!
One set HIT SLOW reps to failure. Not the failure you see shmucks do in the gym. Real actual failure where you're shaking and crying almost lol.
Less time in the gym and more gains than ever, it's actual insanity.
Just look up Mentzer's workout. Dude was right all along
I'm 59 only started gym work in may this year. I push the weights and I have a PT that helps me too do this. I'm loosing weight at a fast pace I've gone down two dress sizes in that time. Now I'm fitter I can do more weights and I'm loosing weight faster. 6 yrs ago I struggled with going up stairs. After a workout the other day I ran up them. I do 1 hour four times a week. Always pushing myself. I'm female too.
There was a time when mentioning your dress size made it unnecessary to also tell us that you're female. No longer. Lol
@@ronaldmccutcheon1329 hahaha yeah. That way just my brain working not intentional 🤣. I could have said size XXXL to L. Mainly because I feel better and I look better so I've started to wear more fitting outfits. Gone are the baggy mum clothes in comes the sexy ones. I do push myself though to the break point. I also modified my diet.
@willowstarfeather
Good for you Willow. We're the same age, but I got hooked by the iron bug when we were 17.
@@ronaldmccutcheon1329 I live out west in Australia and there wasn't any gyms around out there. It's only since I moved to a small city that I had the chance. I'm hooked though. I love how good I feel after a weight training session. I don't live in pain anymore. Is pull a hamstring just walking up stairs🤣. Now I run up. My mum's 83 and has started doing walks up the local hills. She feels great.
Hum a female and wears dresses LoL just messing with you & sounds like you've done a great change in life style
mis-leading title as it is not possible to trigger fat loss in specific areas, why do you feel the need to clickbait
Thank you for the videos you do, all of them are so excellent and informative. Thank you and God Bless You in Jesus Mighty Name!
I actually do 3-4 reps at my highest weight to failure until I feel the spaghetti muscles start (lactic acid buildup). I work out everyday, it’s only 15 mins and no matter what happens that day, I know at least I had a great workout(compound movements). Every two days I add HIIT Squats. This is my health insurance program. Stay healthy and you won’t need quack doctors. I am also OMAD (dinner) and a walk after I eat. Twice a year I will do a prolonged fast 3-4 days.
😊😊
Great routine. Great outlook!
🙌💯
preach brother!
Totally wrong. U shouldn't even be commenting on a HIT forum if you are working out every day
Nice Clickbait and sensationalism. You sure know how to really misrepresent data
This all lines up with exactly what Mike Mentzer has been saying the whole time. 7 reps to failure is his bread and butter!
does that mean 7 reps to failure for just 1 set ?
Muscle eats fat. Old news to everybody activ in the gym. Great news tho.
I workout to failure. Isometric squats and upper body but not with heavy weights. I’m 61 and hypothyroid so building is harder and I’m not suppose to overtrain. Feel strong and fit. Eat a lot of sardines, chicken and beef. Ketovore I guess. I also drink milk even though influencers are against it and I take zinc, selenium, D3, C, lutein, and probiotics
Mike Mentzer and Dorian Yates always did 1 Set to Failure.
Every 4 days.
Best way to gain muscles
You left out all the warmup sets.
People that actually think HIT works are beginners that go from absolutely zero training to doing some training, or someone trying to promote it make money. Every single person will gain some muscle when they start from nothing by doing anything. Dorian Yates did not train that way and Mentzer only came up with his bs after he realized he was never going to win, so he wanted to do something different to stand out and make money off of. Mentzer did not get to his size training the way he lectures, and if you listen to multiple interviews and lectures of him you will see that he is very inconsistent with what he is promoting. He made the basics sound complicated because he wanted to sound smart.
Love this break down tying in sleep.
Depletion of muscle glycogen and fuel switching. It's probably not the lifting, it's the energy store. Body fat isn't all bad. All animals have them for a reason. Toxins build up in fat is bad.
This is why frequent full body workouts work so well.
I've changed to two big full body days with the other two shorter days being upper or lower focused.
@@zerrodefex that is an interesting split. I might have to give it a try
I always knew Mike Mentzer was 100% right. Intensity is the key.
Arnold was bigger, stronger, and won more titles, and didn't do any HIT.
arnold was on roids. @@gibbsm
Then go workout for 5 hours a day, 6 days a week, but remember to blast as much if not more gear than Arnold to even build a fraction of the muscle mass he had. Youre so ignorant you dont even understand training 😂😂😂😂
@@gibbsmgenetics is the main reason for that
Why would a guy that can recover from workouts so fast because he's juiced to the gills not include volume? Why not combine high intensity with volume? Naturals do just fine with high intensity plus volume. Mentzer was already at his competing size and won Mr. Universe before he even said he started doing hit and promoting it. The main reason I see people promoting hit is because they are beginners. People always have some sort of gains when they go from zero training to just doing something. So when people hear they can get big and only have to put in an hour and a half of total gym time a week they buy into it, and when they start getting beginner gains they think it's because of Mentzer. It's not. It's just because they went from nothing to just doing something. There's a reason why Mentzer's version of hit has been around for over 40 years and never caught on.
Sry my pet peeve: Why call it BURN BELLY FAT? Just say burn fat. People stil think they can spot reduce fat and titles like this keep them thinking this.
You aren't wrong but just simply walking burns the same fat lol.
Eat no sugar
Walk 10,000 steps a day
Lift weights a few times a week
You'll never be fat and if you are already fat, the fat will start dropping off fast.
so would 5x5 stronglifts be good?
Mike Mentzer proved everyone right.
1 set to failure is all you need.
With 5x sets youre always holding back so you can finish the last 5th set.
Thats not going to failure.
1 set, 4 to 10 reps, very slow. To FAILURE.
Workout every 4 days.
Thats the original HIT regime.
I personally don't like it. I prefer more sets to failure and short rest. But experiment to find what you like.
Yes, if your goal is to move big weights. I use 5x5 if i want to improve my stronglifts, but HIT if i want to increase hypertrophy. 5x5 does that, but it takes longer. I would rather be done in 30min, than 90min, but thats my preference
They couldn't find more volunteers ... I've eaten more than 20 bad apples so far in my life, yet they were all edible if staving
Awesome video Mike! I have always believed in pushing myself to failure. I love it! I have a question for since you shared your workout preferences.
What does your nutritional dialy macro intake look like? Are you eating 1g of protein per pound? What about fats and carbs? Also, what would be a good surplus of calories for workout days?
Another endorsement for Heavy Duty Training. 💪🏽
It just doesn't help that this guy advocates hit training but has the body of a 10 yo girl...... and I follow mentzers training
I’m sorry but I needed to slow this video down, you barely took a breath and I just could barely take anything in.
I mostly focus on volume at this point, using drop-sets; so, to failure, but not quite as described. Apparently this has a greater anabolic response as far as developing muscle size is concerned. At least, that was mt understanding.
picturefit
@@Kaizen747 What's your point?
Set extenders can be effective but straight sets really should be the mainstay of your programming. Even the myoreps protocol creator recommends no more than one type if these sets per muscle group per workout. It’s about minimizing fatigue mechanisms while still providing a hypertrophy stimulus. Recovery from excessive fatigue accumulation will take precedence over myops and possibly even interfere with any and all myops depending on duration of fatigue recovery.
”Belly fat” why not just say fat?
9:50 I have noticed a lot of women do this, they stand there and lift 1lbs weights and its clear they are not breaking a sweat on it. And they slow down and go up and down in a controlled way, i cant help but laugh inside
0:00: 💪 The importance of skeletal muscle and muscle quality in metabolic health and fat oxidation.
3:22: 🔬 A recent study found a strong correlation between metabolic health and muscle fatness, with poor metabolic health being associated with higher levels of poor quality muscle.
5:54: ✨ Resistance training to failure using seven reps can increase fat oxidation, according to a new study.
8:25: 🏋♂ Intense exercise can signal to fat tissue through microRNA in extracellular vesicles.
10:57: 💪 Exercise to failure can enhance the fat cells' ability to release stored energy.
13:51: 🏋♂ Resistance training and exercise timing are important for metabolic health and muscle function.
16:31: 💪 The speaker discusses their four-day-a-week workout program and the importance of intensity.
Recap by Tammy AI
*Be very careful with all exercises that put the spine in compression, especially things like **_squats._** Remember: your spine will give you **_little to no warning_** before it fails and, once it fails, it's a world of pain and trouble.* (Exercises that put the spine in traction are generally not as problematical, except that those who have undergone vertebral fusion need to go very light, and build muscle-strength with patience, simply because any fusion changes the way the leverage between vertebra works, which can screw up the discs if they come under strain they were not formed to handle.)
Truth. It is always best to discuss with your physical therapist or athletic trainer before engaging in weight training, especially if you already have musculoskeletal issues. They can show you appropriate movement modifications that might be necessary to maintain safe body mechanics.
True to an extent for obvious reasons. Then again, there is no better way to build a way stronger and healthier and more pain-free, and injury-free back & spine than lifting challenging weights.
And while poor technique and 1rm lifts can be detrimental, good solid weighted rows, deadlifts, and squats in the traditional rep ranges will do nothing but bulletproof your back and posterior chain relative to where you would be if you did not lift weights.
Yesss! Always consider the spine!
you can't go to failure on a squat unless supported, but its dangerous
Depends what you call failure. If it's failing to do a rep with perfect form, it's OK to go to failure. You stop knowing you can do another rep, but your form in that rep would totally suck. If there is the question, will form suck a little, or maybe not, you go for that extra rep.
Agreed...would never go to full failure on squat and overhead press. The chance for injury due to instability and fractured technique is to big. Deadlift I only do to failure with lighter weight...approx 60-70% of my 1RM. The risk with these exercises is just to big even with the deadlift which you can literally just drop the bar I still don't risk it.
That's why you do squats with safety pins
If you’re going to squat, you should always ALWAYS use the safety bars/pins. Even if you have a spotter.
Two words. SAFETY PINS
50 lb dB arm curls this morning Oh Yea!!!
I've been embracing heavy-duty philosophy for a while now and hitting PR's non-stop, even with many years of lifting experience. The hardest part was saying "I think I'll take an extra day off." Not only are the PR's great, the real benefit is being free from habitual obligation. Love it.
Mike Mentzer was indeed WAAAAAAY ahead of his time☝🏻
Mike Mentzer would disagree with this dude on how many rest days should be there
Peanut butter before bed. Helps you sleep faster and longer
I lifted to failure right on my chest.
Still hurts, unfortunately still have belly fat.
We don't burn fat. We oxidise it.
Where are the links to the videos you mention? I only found products listed in the "show notes"
What if you do high reps to failure? Or body weight?
What if I’m doing body weight dips with a 20 lb weighted vest and I fail between 25-35 reps? And do this for 4-5 sets
@@BilboSandbaggins20-30 reps to failure is fine for hypertrophy. I find that 20 or more reps can leave me mentally exhausted before muscular exhaustion so I tend to keep them between 10-15 reps in most cases but if you can do them to true muscular failure, it shouldn't be an issue.
Once again. Mike Mentzer was right.
Would this also work with calisthenics training ? Taking push ups and pull ups to failure ?
It should. Been trying weighted pull ups and ring push ups lately..it's a great way to progress..
This is an extremely important factor towards overall physical health!!@
Thank you Mike!!! 💪🏾🔥🥩
i'm not sure why you are calling this a 'recently published study' if it's from 2021 and this video is from 2023? is 2 years 'recent'? seems like a petty complaint but when i hear 'recent study' and 'new study' i usually think of a study that was released within the last year, not two years ago.
Yeah muscle quality is important. I got big doing weights, then stopped and played sport for years, partied hard, got small. Put 10kg of muscle on, not lifting weights. The muscle wasnt as firm or strong. I am guessing there was intra muscular fat. Mind you once i started lifting again, that intra muscular fat was good for endurance. Wasnt good for cholesterol numbers, i do believe.
Mmmmm marbled meat....
dude every day there is a study this and study that. Research shows... Do this do that... eat this don't eat that!
It's becoming a brothel of research and science!
Yawn....
Just do what feels right folks and gets results... experiment.... then proceed!
How will fasting affect this 'MARBLING' ?
I've been fasting and cycling for 13km in approximately 37min, walking for 45 min which equates to 4km, and resistance training for a consolidated time of 30min. I've lost 18kg in about 2 months. According to my online BMI test, I'm supposedly still obese, but I doubt it.
My muscles must look like A5 wagyu
So if you have ectopic fat you’re turning yourself into wagyu beef…
Why does it have to be failure? What about near-failure? Would it apply to running/cycling intervals, where you do 1-10 minutes all-out (until failure)?
So, to summarize the subject of Joker’s argument - women value men’s issues because of the utility it brings to women’s issues.
Reinforcing Tate’s argument that men only have value in the utility they bring to the world.
Makes sense.
If we think about it in evolutionary terms (as we should be doing with everything fitness-related), the only time when early humans had to do a movement to failure was in survival situations: either hunting, being hunted, or fighting.
So it makes sense that the body will want to mobilize energy resources (fats) when working out to failure because the body THINKS you are in survival mode.
Stay primal, dudes.
Hi
Would love to watch your videos I really try, but you talk very fast and it makes it hard to comprehend what your saying. Just a constructive criticism.
If you're looking for added muscle to burn fat you're going to be waiting a very long time. Does it work? Sure, but the equivalent is that of walking to burn fat. Meaning its so small relatively that its basically insignificant.
Of course it does, but lazy gluttons will continue walking on treadmills because it's easy.
I dunno about training to failure. It is a good way to get yourself injured from my experience. Also your form starts breaking in those last reps
One kg muscle burns like 6-10 kcal in a day (at resting state), so its not really relevant to increase base metabolic rate, because thats so minimal.
Please choose your words more carefully. The idea of squatting to failure does not need to be discussed and should be discouraged for your target audience.
Misleading title. I would recommend some scientific integrity.
So diabetics would taste delicious from a cannibalistic stand point? Hmmm 😂
Lotta muscular dudes with bellies out there. All I’m sayn
This was shown during the Colorado experiment : Casey Viator built lots of muscle while shedding lots of fat.
Yes but the rest period was longer
Love this. Thanks so much as always Mike. Curious- do have any thoughts on using a vibration plate? Not in place of anything, just in addition ~
They're just Hollywood trainer nonsense, just a rehash of the vibration belts from the early 20th century that did nothing either. Something that looks fancy to normies.
5-8 reps to failure is best for hypertrophy. We have been taught that moderate to high reps was best for hypertrophy. The issue with those rep ranges is the interference effects of fatigue mechanisms. 5-8 is enough to signal MYOPS.
Not all muscles are the same. Many benefit from that range but serveral benefit from higher rep ranges. Things like calves, forearms, biceps, and lats tend to need higher rep ranges 10-15 to grow for many to see growth.
@@Hypno_Llama I don’t think that’s true but you’re entitled to your opinion. The most important thing is that people train hard. If they prefer higher reps, that’s fine - whatever motivates them. There’s nothing physiologically different about certain muscles that require a different rep range. Some muscles do respond to stretch mediated hypertrophy though. I used to do lots of reps for calves and absolutely nothing happened to then. Then I started training them with heavier loads, 5-9 rep range with a slow eccentric and prolonged stretch position - incredible difference. Same with lats - noticeable growth with heavier loads and lower reps. But again, whatever motivates you to train.
@@zooner7256Low reps with smaller muscles like biceps, delts, triceps and calves require much more volume with moderate weight for growth. Only large muscle groups are stimulated by high intensity with low reps. Big muscles, big weight, small muscles big volume.
So your best bet with smaller muscles is to start with the highest possible weight you can handle with proper form with full range of motion until just short of failure, take a 3-5 minute break then jump down to moderate weight and lift until absolute failure.
@@zooner7256 I think it's highly individual. E.g., with higher loads I can't get strong muscle contractions at all. Some people think that's important for hypertrophy, and others don't. So people have to experiment on themselves I think. There's no one, right answer for everybody is what I've learned.
@@johncalla2151 what’s individual is preference for a particular rep range - some like higher ranges, some not. You do have to work really hard to elicit a hypertrophy response. If you’re doing that at five reps or 25 reps, whatever you prefer. When you say you don’t get strong contractions with higher loads, I mean, frankly, that’s not possible. If you have an involuntary slowing of your rep speed, you’re at the point of recruiting all the high threshold motor units that you can. You don’t get a stronger contraction than that. However, you may not feel the sensation of a strong contraction. There is a big difference. But again, you do you. The research does support that 5 to 8 reps to failure elicits a maximal hypertrophy response. When you combine that response with the least amount of fatigue possible, you get the best response to training from a hypertrophy standpoint. The more volume you do, the more central and peripheral (at both the mu and fiber - calcium ion) fatigue occurs. If you can recover from that, that’s good. As I’m older, I find I can’t with the volumes I used to train with. Looking back, I don’t think I had effective recovery then either. Not sure if you’ve looked at Chris Beardsley’s or Borge Fagerli’s interpretations of the studies, but it’s great stuff. At the end of the day, you need to do what works for you. But it does make sense to start with a lower volume of training to see if you get a response and keep that volume until you stop getting that response. No need to increase volume if what you’re doing is working. But I sincerely wish you good luck in your training and I’m happy it’s working for you. Me, I’ll do something different and it’s working great for me. Both of us are probably working our asses off in the gym though, so keep it up.
Such a click bait title. I'll be avoiding you.
Mike, please read a book called "Underexposed: What if radiation is actually Good for you??" by Ed Hiserodt. You will find out why low level radiation is NOT an issue and definitely should not be a consideration in whether or not a person should get x-rays or scans.
There is a huge difference between an xray and a CT scan. 1-3 milligray vs hundreds of milligray. I would be cautious getting multiple CT scans in a short amount of time.
@@EverSinceMyExorcism Read the book.
I will read the book. But I will also point out that doctors up until the seventies were giving children cancer and deformed limbs because they were giving moms x-rays during pregnancies. Not to say an adult can't handle it, but the nuances should be talked about here. Hope to see it discussed in the book.
@@2snipe1 Please don't repeat propaganda unless you have actual FACTS to back them up.
@@vernonkuhns3561 Ya know I have to concede, because I heard this at ZDoggMD podcast with Robert Pearl, but I may have confused it with Hand washing and homeopathic nurses and cannot find the exact pin point the source. My mistake, thank you for calling me out on it.
Thank you for always sharing such valuable information with us!!
Dr. Gabrielle Lyon said it all.
I am diabetic, and these days when I work out: i feel like I have been punched in the throat, which gets more painful with more exercise. Why?
Hi there!
I would start out more slowly perhaps. Are you T1DM or T2?
T2@@Highintensityhealth
Thank you Markiplifter
David Goggins training 💯
damn feel bad for A5 wagyu cows
One new study, WOW, who cares.
Glad I started lifting weights
Marbled meat tastes better though.
Looking at those two conclusions, they are both things that we should say "DUH" after we read about them.
#1 - Take two people of the same weight and height, one with more intra-muscular fat than the other. The person with more muscle SHOULD burn more energy resting (DUH!).
#2 - Exercising muscles to failure increases burning of fat. What is muscle failure? No more energy left to contract. Therefore, the body should adapt to provide more energy to the muscles. Where does the energy come from? Fat stores, or ingested calories (DUH!), if you're not ingesting enough calories, then it MUST come from fat oxidation (if fat is available).
Makes plenty of sense! :)
Training to failing in a scientific environment means training until the subjects subjectively could not do another rep with good form. There's a lot of variance in there. I know people who say "I cannot do another rep" and i can tell they've done half as many as they can. And no study is going to accept form breakdown (ethics and safety). Therefore I'd posit for those of us who are truly driven, truly working hard it's actually far before our "I cannot do another rep" point because we as a cohort tend to push harder than average.
Nonetheless go really hard in the gym!
I use a HIT resistance program consisting of 2 30 minute workouts per week. An upper body and lower body split. I train to total failure and then a few drop sets as well. I am totally spent when I am finished. I also walk about 30 minutes a day. I am 55 and I am in pretty good shape for my age. Mike Mentzer was right!
"You're a human..." Sir! I'll have you know that I am a Golden Retriever Canine, hrrrumph! (And no longer man's best friend--well, at least not yours).
You can't just go get a CT scan.
#hamstringsarethenewabs
Lifting to failure too often also burns you out and fucks up your program and you progression. Terrible SFR (stimulus to fatigue ratio), especially with compounds. Stay away from this if you want to keep making consistent gains long term. If you wanna burn fat focus on your diet, don't fall for people promoting these "tricks".
😂😂😂 thats why rest days exsist, my guy not everyone is blasting gear to recover as fast as your fav influencer
@cdg8319 "my guy"... did you even understand my comment? Ignorance is bliss for some people, I guess.
Mike, hip thrusts are lower body pressing, not lower body pulling
Thank for the deeper dive into these two studies
For anyone watching this video, you can't target one area of your body to lose fat from. It doesn't work like that.
My pet rats are watching and were quite disappointed that you didn't cover the animal arm of the study!
Burning fat always with a carb flame.
Fat burn cannot be targeted. Its all or nothing with fat.
Makes sense probably why doing a cable crunch for my abs to failure meaning my ass not hip flexor so just crunching the abs with a lot of weight makes my abs pop
I always enjoy it when you end with the bumper music! It's just kind of a fun treat and it's cool that you don't do it every time.❤😅
Love this, some science to back up the bro intuition 😂I swear i felt like i knew this
Appreciate this info!! thank you, my friend!!
Mike I really enjoy your work and information you bring to us. Are there any studies on isometric exercises- I think that what you’re saying is that we need to continue to use our muscles and weight bearing exercises are best. Are there benefits to isometric exercises as we age. Are you suggesting that a 65, 75, 80 year old woman can and should continue to lift weights (max out) 2-3 days per week? Consider an “average” woman- not a serious weight lifter. I happen to be a runner who lifts weights and does whole body workouts but not to the max, as I am interpreting/understanding what you are saying. Any research or studies that addresses this? Thank you for your information here- I listen to most of them !😊
This brought to mind a 2009 book by Doug McGuff called Body by Science, a 12 minute once per week workout to failure.