Hey everyone! This was definitely one of my favourite interviews to date! I encourage you to listen to the whole thing if you can find the time, but if not feel free to hop around according to topic (below). This IS also available on my podcast (The Jeff Nippard Podcast on iTunes and Stitcher). Timestamps below 👇 0:00 - Intro/ Explaining that I do have a podcast! (The Jeff Nippard Podcast on iTunes) 2:43 - Interview starts & our Arnold Classic Expo experience 6:44 - Summary of The Volume Roundtable and clarifying misconceptions about Mike's volume concepts 13:38 - What is training volume, exactly? How do you measure it practically? 17:52 - What "sets" are important to track? Do we count warm up sets, supersets, dropsets, etc. toward total set volume? 20:35 - How to individualize volume and problems with cookie-cutter programs 23:32 - Do very heavy sets (1-4 reps) and very light sets (20+ reps) have a place in hypertrophy programming? 26:31 - How HARD should you train? What is the role of EFFORT? 29:18 - How important is taking sets to failure compared to doing more volume? (Argument/discussion between Jeff and Mike) 36:27 - Are certain exercises better/worse than others for failure training? 41:05 - Should beginners learn "what it feels like" to exert themselves to failure? 45:52 - Discussion of the "You're Not Training Hard Enough!" study (www.ncbi.nlm.nih.gov/pubmed/29112055) 52:30 - Defining of Maintenance Volume (MV), Minimum Effective Volume (MEV), Maximum Adaptive Volume (MAV) and Maximum Recoverable Volume (MRV) -- How many sets per week for each? 58:43 - Explaining a mesocycle and how to apply volume concepts to a program 1:05:03 - Block periodization discussion
Everything Dr Mike Israetel has said about failure training is the answer to new having my cns exhausted, bad sleep and decreasing weight on the barbell. Thank you, Jeff, for the interview, you're always bringing so much knowledge opportunities for me in every video!
Mike talking about beginners bleeding under barbells reminds me of the first time I tried bench press after having only done machines, I forgot to add the weight of the bar to my calculation so I got absolutely stuck 😂 I was like "help" luckily some buff dude came lifted it off, and told me how much the barbell itself weighed 😅
Absolutely :D I had last week a workout with a friend, that is super buffed and we roughly calculated for my first try: Machine: 75kg. So lets subtract 15 (estimate from lat and rowing experience), makes 60kg. Immediately after lowering the bar, I started saying "nope nope nope" he helped me get it up and we settled at 50. Transitioning from machine to free weight, I lost 1/3 of the weight. Absolutely crazy. Luckily we calculated the bar :D If you do not expect that, it can be a terrible shock at the completely wrong time
@@dag1704 why in the world do people do that? Just start with empty bar (or like 50kg if squatting/deadlifting), do a mega easy 10 reps, add weight, do more easy reps, keep repeating until reps get hard. You can find your "hard" weight in 5 minutes because you don't even need rest time between sets since they will all be very easy except the last one.
@@davorzdralo8000 in that case? Because I actually am very cautious and pretty experienced with things like this. And because I had a very strong friend with me, who spottet me. I could have done a two to three rep max with the weight, but because I go for 8-12, instantly put it back. I was in no danger.
I really appreciate Jeff's pushback in regard to training to failure. I am fresh back to weight training after years off and I never used to push myself back then. I couldn't understand why I couldn't go up in weight lifted for a few years of training. Now, I'm 1 month+ in and I'm finally lifting heavier now because I learned how it feels to push harder, do more hard reps and how to get a few reps out from failure 💜 I love this style of video!!
OH my word, this is so good. I'm super new to weight training and this channel has been a godsend in my learning and understanding of good practice in the gym. Great stuff man. I also love listening to two science nerds and then seeing two buff guys on the screen. It's breaking the idea that brawn and brains can't be in the same body haha.
You're very lucky to have found jeff early on. When I started lifting, I had to go through the gym know-it-alls, gimmick youtubers, athleanx so on and so on
Always love Dr. Israetel! This was really great! You guys together did an amazing job of covering this content in a enjoyable, thorough, effective, and understandable way! So much appreciated! Keep up the great work!
when he double fisted that protein shake, mad a satisfied grunt, and wiped his mouth before diving into a ten minute rant on volume and intensity, I knew this podcast was fucking lit
awesome interview Jeff, you’re very good at interviewing, so informative, thank you for discovering such a knowledgeable person like Mike, i didn’t know him before this, cannot wait for part 2
I love watching these to learn more and also feel like my current program offers me no benefit even when I know it’s good and effective. It’s so complex
I think Jeff hit the nail on the head at 34:00 when he says that training to failure on every set is best for those who don’t have the time to spend reaching that optimal volume at the gym. I only have about 30-45 min on my lunch hour with a set of dumbbells (and bands, don’t judge Mike and Jeff I can feel your eyes rolling) in my office at work (no time at home with the kids) and doing calisthenics to failure to get any type of regular hypertrophy or decent pump and I was able to put on 25lbs, from 6’3” 190lbs to 215lbs, in a little under 3 months (which I honestly didn’t think was humanely possible and I never made those types of gains with the regular high volume amount of sets I did in the gym back in the day. Now with that being said I am 30 years old and I had almost reached 215lbs 4 years ago so perhaps most of that was just muscle memory. I also hit a creatine loading phase for the first time in my life because I (and it took me way too long) finally realized the claims of it resulting in kidney damage were complete bullshit… Now I’m kicking myself for all the wasted sets in my 20’s...
Finished this today. I loved the terminology and will be bringing this to therapy discussion with me. All my patients will scream and at the end looked jacked at the age of 92! Seriously good stuff
Hot Damn Dr. Mike is intelligent, he actually understands all the questions and has very informative answers based on research i dont think we can get from many sources.
I still strongly believe in drop sets and training to failure for best results to body adaptations. Half arsed workouts just do nothing for my body especially as you get more advanced. I don't train big compounds to failure though I start with them and then do isolation stuff superset ting drop sets negatives etc. It works best for me what about other people what works best for you? I do rest about 5 days each body part and every three or four weeks I'll rest say 7 days per body part
I think if I was working a desk job that might be an okay way to work out. Working a physical job 40 hours already takes it out of me to try and train to failure.
I like the maintenance volume concept, keeping the engine running instead of trying to bore out the heads to get more performance than what the engine was designed for seems safer from permanent injury.
I was thinking the other day how I wish you'd talk about Dr Israetels theories!! It's really intriguing and I definitely need some help with focusing my training as I've not had much progress in the past year. Drew up a program for myself based on his articles and concepts, can't wait til your next chat to compare.
I get his point about not going to failure, but if I never went to failure I would be worrying whether I was actually making any progress. If I go to failure with the last set, that's when I'll know whether I've progressed from the last session. And any extra fatigue I might accrue from that ONE set... I'm fine with that trade-off personally.
Jeff I really respect your way of approaching bodybuilding and powerlifting. I believe in science and it is remarkable how you collect all the literature and combine it with you holistic knowledge. There is an other youtuber Dr. Sten Ekberg who also very logical and scientific. In one of his videos he was talking about potential of HIIT training to maximise growth hormone production. What is you opinion about that?
Really awesome information for me. Thanks very much for emphasizing the power of sets and helping me understand the proper number of reps for proper training as far as my understanding of what I've been attempting to do as a beginner with proper recovery as my main goal. I love how at the 53-minute mark you answer my next question of how many sets should I be trying to achieve per week on each body part. I could never understand how I could have an efficient workout watching beginner workout videos that use time as the rep count instead of actual reps per set..I think I can still use the videos as a guideline but focus more on my actual reps and the number of sets I am capable of doing each week now. Thanks for the video! I believe this information will help me track my calorie intake and understand where I may need to increase or decrease as I make gains or reach plateaus.
Can someone clarify something for me. If heavy sets close to failure, produce same hypertrophy as high rep stuff. Why would I do high rep sets if i can gain more strenght with low reps? Thx :)
Training for size and training for strength are not the same thing. In a nutshell = More weight, less volume = Strength. Less weight, more volume = size.
They're both good for different reasons. If you're lifting really heavy to failure, you might make some hypertrophy gains but less strength gains. Whenever you train to failure you get less volume over all, because you burn your muscles out quicker.
If volume(sets×reps×weight) is matched ,you could produce the same amount of gainz but regarding strenght, it's better to train for lower reps than high reps ,as high reps don't stimulate the CNS as lower reps do / another thing why people prefer lower reps (by lower i mean 8-12 not 5and below) is for time ,very heavy sets are good for strenght but takes a long time to recover so you can do the next set and accumulate volume ,on the other hand very high reps take too long to do the set itself so yeah
Evanity some people respond better to one than the other. It also can vary depending on the muscle and if it's an isolation or a compound exercise. Time under tension is what can allow for hypertrophy at both rep ranges.
Jeff Nippard no you wouldn’t Manlet. You have no chance against vegan gains on veganism. There is no debate for the ethics or the environmental aspect but the health you could argue but alien boy would rip you a new one. Lol at unbiased. Vegan gains isn’t biased because he’s vegan he’s vegan because the evidence is clear.
Vegan gains is pretty biased. And I also don't think that Jeff is interested in any ethical arguments since that's for everyone to decide on their own. I think Jeff is more interested in the health benefits and scientific evidence.
you should interview with Jason Gallant. TH-cam is Natural Gallant Bodybuilding, he’s got a lot of interesting ways and philosophies with his training and competing in the previous years might be worth diving into
Yeah! My two favorite fitness gurus hashing it out. I can't wait for the next one. Anyone interested in winning the #HyperTrophy needs to subscribe to renaissance periodization. You're worth it!
Wow, that was a valuable interview. Thank you so much to both of you ! I'm definitely going to revamp how I train and apply Mike's ideas to my new plan.
I'm 60% accurate at knowing when I have 1 rep in reserve. I'm 100% accurate at knowing when I am on a failure set, and will abort a second into it. But I don't know how to spot when I'm 2 reps from failure.
Oops. I feel guilty that I’m closing the app and it’s been only 5 min. But it’s almost 4 am. and I just came in because I listened to the podcast and wanted to see what the guest looked like. Promise that I will watch it entirely next time. Except, an hour on a video, that’s s Lot of time, I’m not saying that is not valuable, it just seems like a lot of time on TH-cam. I tend to list 3-4 min videos. Even 1-2 min vids. I mean I listened to the podcast at work but I tried to multitask and do other things while I listened to it (like work). 👍🏻
I would like to see you interview someone who advocates for a vegan diet to speak on a vegan diet (Aman Duggal, Cory McCarthy, Avi Bitton, Richard Burgess, Dr. Michael Gregor, or anyone else in this camp). I am sure the Examine.com interview will be great, but it won't have the full effect unless it comes from an advocate of the interview topic (see; current interview with Mike on volume).
You start at 4 reps in reserve (rir), if you bench 100 kg for 15 reps at 4 rir, you might do 100kg for 16 reps and still be at 4 rir next week. So instead of 16, you do 17 and end up at 3 rir (you’ve added 2 reps and moved down in rir so you’ve progressed)
So when you talk about leaving muscle groups at MEV (or MV when even more advanced) for a whole meso, would you then leave around 2 reps in reserve for the whole meso for the sets you do for those muscle groups (as I believe this is what Mike said was a good optimal RIR) or would you keep around 3-5 reps in reserve for the whole meso (as this is where you start for most muscle groups at the start of each meso)? Great podcast btw, learnt loads :))))
This really helps fuel my knowledge permabulk!! Also, no changes to overloading when cutting? It can be hard to improve lifts when on a calotic deficit, should we still aim for it or is just maintaining a general level of strength fine?
I don't know, I find training to failure on some exercises like bench press just works better for me. At least for strength, 5x5 heavy sets for compound movements with a good rest in between, 20-30 sets overall per session. I find 72 hours is enough to recover in most cases and gives me substantial strength gains. I don't train to failure on squats because it's dangerous, but do train to failure on deadlifts, bench, shoulder press. I don't really care for all these technical terms MEV, MRV, just listen to your body, and if it is working for you, then do it.
My thoughts on a couple things discussed: Jeff, you are absolutely correct in that the biggest reason people aren't progressing is due to a lack of intensity. Mike lives in the world of sports academia and is more likely to encounter knowledgeable, motivated individuals so it's no surprise that in his opinion effort usually isn't the issue based on his experience. Higher volume not approaching failure is probably better for muscle hypertrophy, but training for strength where you do reach or come close to failure is better in my opinion as it's less time consuming and assuming you never go past technical failure is better for longevity as you're moving less total weight and less likely to get injured in my experience. Also, anyone who plateaus and can't figure it out is a pussy. Put in more effort and vary your rep and sets scheme and anyone can progress.
It's weird that Mike would be the advocate for high volume in the roundtable. Anyone who's ever seen the template for Layne Norton's PHAT knows that it blows past most folks MRV.
For an average person ie not competing, doesn’t make a living off either numbers in strength or bodybuilding on stage etc I think we have to be very careful with all this. Imo there’s novice, intermediate, advanced and professional levels whether is for muscle, strength, athletic ability or cardiovascular level. Once a person reaches advanced any progress in mass or strength comes in micro amount but with much higher risk. This is the stage you see most people get injury issues. Like I said unless you are some kind of professional what is the point? Let’s be honest most of this guys haven’t gotten much stronger or more mass for YEARS since reaching advanced level. Granted they might set up a plan to peak and do one lift for slightly more weight but they don’t hold on to it and it was at a high risk, many go snap city at this point and then becomes a whole process of avoiding same injuries, new injuries etc etc. I think once you reach advanced you need to just implement something like conjugate method (without the weekly max efforts) and keep playing with things and find other goals and do supramaximal moves in frequently. Or something like that.
Hey everyone! This was definitely one of my favourite interviews to date! I encourage you to listen to the whole thing if you can find the time, but if not feel free to hop around according to topic (below). This IS also available on my podcast (The Jeff Nippard Podcast on iTunes and Stitcher). Timestamps below 👇
0:00 - Intro/ Explaining that I do have a podcast! (The Jeff Nippard Podcast on iTunes)
2:43 - Interview starts & our Arnold Classic Expo experience
6:44 - Summary of The Volume Roundtable and clarifying misconceptions about Mike's volume concepts
13:38 - What is training volume, exactly? How do you measure it practically?
17:52 - What "sets" are important to track? Do we count warm up sets, supersets, dropsets, etc. toward total set volume?
20:35 - How to individualize volume and problems with cookie-cutter programs
23:32 - Do very heavy sets (1-4 reps) and very light sets (20+ reps) have a place in hypertrophy programming?
26:31 - How HARD should you train? What is the role of EFFORT?
29:18 - How important is taking sets to failure compared to doing more volume? (Argument/discussion between Jeff and Mike)
36:27 - Are certain exercises better/worse than others for failure training?
41:05 - Should beginners learn "what it feels like" to exert themselves to failure?
45:52 - Discussion of the "You're Not Training Hard Enough!" study (www.ncbi.nlm.nih.gov/pubmed/29112055)
52:30 - Defining of Maintenance Volume (MV), Minimum Effective Volume (MEV), Maximum Adaptive Volume (MAV) and Maximum Recoverable Volume (MRV) -- How many sets per week for each?
58:43 - Explaining a mesocycle and how to apply volume concepts to a program
1:05:03 - Block periodization discussion
Jeff Nippard I always keep your videos playing while I do chores and stuff. I always find these things interesting
Can you talk about lifting after hernia surgery or injury in general
I’m happy these interviews are back!
Jeff Nippard hey Jeff, thanks for sharing such interesting topic, but when would this be available on podcast?
You should follow up your Fundementals Series.
Mike's always taking his blinks to failure lol
underrated comment
rir 1 blink set
😂😂😂
Blinking his way to a Lamborghini
Amazing camera angle from my man mike
topkek All kindz of POV action
SuperSplif118 😂😂😂😂😂
As always haha
Reverse POV
That makes you gay
Honestly, no exaggeration, but this one interview and the concepts spoken in it have revolutionized my training.
Total exaggeration
@@AceKinG2024 😂
@@noelroga4593 lol. The magic pill
2:43
Jeff: so guys i'm here with Dr Mike Israetel...
Mike: *yawns*
Haha
😂 what the ..
Mike's meme potential never ends
"relative jackness". LMAO. This is the kind of language you get when you combine a badass bodybuilder with a PhD. Love it!
Everything Dr Mike Israetel has said about failure training is the answer to new having my cns exhausted, bad sleep and decreasing weight on the barbell. Thank you, Jeff, for the interview, you're always bringing so much knowledge opportunities for me in every video!
Mike talking about beginners bleeding under barbells reminds me of the first time I tried bench press after having only done machines, I forgot to add the weight of the bar to my calculation so I got absolutely stuck 😂 I was like "help" luckily some buff dude came lifted it off, and told me how much the barbell itself weighed 😅
Absolutely :D
I had last week a workout with a friend, that is super buffed and we roughly calculated for my first try:
Machine: 75kg.
So lets subtract 15 (estimate from lat and rowing experience), makes 60kg.
Immediately after lowering the bar, I started saying "nope nope nope" he helped me get it up and we settled at 50.
Transitioning from machine to free weight, I lost 1/3 of the weight. Absolutely crazy.
Luckily we calculated the bar :D
If you do not expect that, it can be a terrible shock at the completely wrong time
@@dag1704 why in the world do people do that? Just start with empty bar (or like 50kg if squatting/deadlifting), do a mega easy 10 reps, add weight, do more easy reps, keep repeating until reps get hard. You can find your "hard" weight in 5 minutes because you don't even need rest time between sets since they will all be very easy except the last one.
@@davorzdralo8000 in that case? Because I actually am very cautious and pretty experienced with things like this. And because I had a very strong friend with me, who spottet me.
I could have done a two to three rep max with the weight, but because I go for 8-12, instantly put it back.
I was in no danger.
Low intelligence?
I really appreciate Jeff's pushback in regard to training to failure.
I am fresh back to weight training after years off and I never used to push myself back then. I couldn't understand why I couldn't go up in weight lifted for a few years of training.
Now, I'm 1 month+ in and I'm finally lifting heavier now because I learned how it feels to push harder, do more hard reps and how to get a few reps out from failure 💜
I love this style of video!!
OH my word, this is so good. I'm super new to weight training and this channel has been a godsend in my learning and understanding of good practice in the gym. Great stuff man. I also love listening to two science nerds and then seeing two buff guys on the screen. It's breaking the idea that brawn and brains can't be in the same body haha.
You're very lucky to have found jeff early on. When I started lifting, I had to go through the gym know-it-alls, gimmick youtubers, athleanx so on and so on
Dr Mike is so cute, he looks like a giant baby
That's a jacked baby.
This video/interview has literally skyrocketed my progress and performance.
Been a follower of Mike's work for several years now. Miles ahead of most when it comes to training knowledge.
Always love Dr. Israetel! This was really great! You guys together did an amazing job of covering this content in a enjoyable, thorough, effective, and understandable way! So much appreciated! Keep up the great work!
Dr.Isratel needs his own sitcom! Fund it!
Thank you for this interview Sir Nippard! Keep up the good work!
This was a super informative podcast my guy, all of your content is very genuine and your approach is much different compared to many bodybuilders.
This is my fav type of dr. Mike
"Feeling their own swag a little too much." I'm going to work this phrase into my life more thank you Dr Mike
when he double fisted that protein shake, mad a satisfied grunt, and wiped his mouth before diving into a ten minute rant on volume and intensity, I knew this podcast was fucking lit
I'm young and stupid with fitness
This helps a lot
Everyone should watch Jeff Nippard
awesome interview Jeff, you’re very good at interviewing, so informative, thank you for discovering such a knowledgeable person like Mike, i didn’t know him before this, cannot wait for part 2
I love watching these to learn more and also feel like my current program offers me no benefit even when I know it’s good and effective. It’s so complex
Mike the kind of guy to always film from his best angle in interviews
35:29 "I can burn someone to a crisp with a session like that" cool statement 👍
I think Jeff hit the nail on the head at 34:00 when he says that training to failure on every set is best for those who don’t have the time to spend reaching that optimal volume at the gym. I only have about 30-45 min on my lunch hour with a set of dumbbells (and bands, don’t judge Mike and Jeff I can feel your eyes rolling) in my office at work (no time at home with the kids) and doing calisthenics to failure to get any type of regular hypertrophy or decent pump and I was able to put on 25lbs, from 6’3” 190lbs to 215lbs, in a little under 3 months (which I honestly didn’t think was humanely possible and I never made those types of gains with the regular high volume amount of sets I did in the gym back in the day. Now with that being said I am 30 years old and I had almost reached 215lbs 4 years ago so perhaps most of that was just muscle memory. I also hit a creatine loading phase for the first time in my life because I (and it took me way too long) finally realized the claims of it resulting in kidney damage were complete bullshit… Now I’m kicking myself for all the wasted sets in my 20’s...
Finished this today. I loved the terminology and will be bringing this to therapy discussion with me. All my patients will scream and at the end looked jacked at the age of 92! Seriously good stuff
Hey Jeff, following this, could you make a video on planning mesocycles for hypertrophy?
Hot Damn Dr. Mike is intelligent, he actually understands all the questions and has very informative answers based on research i dont think we can get from many sources.
Man I want Mike as a personal trainer, my gains would be godly
these are AWESOME jeff, its what keeps me motivated to do my cardio. keep em comin!
Thank you Jeff and Mike🙏🏻🙏🏻🙏🏻🙏🏻
The interview was lit 🙌🏻💪🏻
I still strongly believe in drop sets and training to failure for best results to body adaptations. Half arsed workouts just do nothing for my body especially as you get more advanced. I don't train big compounds to failure though I start with them and then do isolation stuff superset ting drop sets negatives etc. It works best for me what about other people what works best for you? I do rest about 5 days each body part and every three or four weeks I'll rest say 7 days per body part
If i train to failure my total volume decreases every week as i go on. I tend to stick to RPE max 8
I think if I was working a desk job that might be an okay way to work out. Working a physical job 40 hours already takes it out of me to try and train to failure.
I like the maintenance volume concept, keeping the engine running instead of trying to bore out the heads to get more performance than what the engine was designed for seems safer from permanent injury.
Mike is very charismatic and informative. Please do more interviews and collabs with him please!
these series should be available in download format to listen while doing cardio
This guy is funny! Great conversation, mate!
We love you, Mike!
mike is the coolest professor i ever seen.
Real Content. This is premium content that people pay for
Love the viewing tip at the beginning. That's how I listen to ya, Jeff. Keep up the great work. Very very helpful interview. Love me the Israetel.
I was thinking the other day how I wish you'd talk about Dr Israetels theories!! It's really intriguing and I definitely need some help with focusing my training as I've not had much progress in the past year. Drew up a program for myself based on his articles and concepts, can't wait til your next chat to compare.
Great video and interview.
Like listening to these podcast while I do work. Makes time go by so much faster! 🙃
I just broke my leg at the gym last week, is that going hard enough Mike? 😂
Mike told me to say "no".
Jeff you really revolutionised the game!
One of the best and inspiring fitness related videos I'e ever seen.
Mind-blowingly beneficial gentleman!!
There is no other video on TH-cam that matters. Thank you lord of gains
I get his point about not going to failure, but if I never went to failure I would be worrying whether I was actually making any progress. If I go to failure with the last set, that's when I'll know whether I've progressed from the last session. And any extra fatigue I might accrue from that ONE set... I'm fine with that trade-off personally.
Thank you Jeff and Mike for this great interview!
Quality content once again, love that you do these!
This is the ish we watch ur channel for
Jeff I really respect your way of approaching bodybuilding and powerlifting. I believe in science and it is remarkable how you collect all the literature and combine it with you holistic knowledge. There is an other youtuber Dr. Sten Ekberg who also very logical and scientific. In one of his videos he was talking about potential of HIIT training to maximise growth hormone production. What is you opinion about that?
How could you dislike this.
Who else is taking notes? Lol
So happy to wake up to this
Really awesome information for me. Thanks very much for emphasizing the power of sets and helping me understand the proper number of reps for proper training as far as my understanding of what I've been attempting to do as a beginner with proper recovery as my main goal. I love how at the 53-minute mark you answer my next question of how many sets should I be trying to achieve per week on each body part. I could never understand how I could have an efficient workout watching beginner workout videos that use time as the rep count instead of actual reps per set..I think I can still use the videos as a guideline but focus more on my actual reps and the number of sets I am capable of doing each week now. Thanks for the video! I believe this information will help me track my calorie intake and understand where I may need to increase or decrease as I make gains or reach plateaus.
Can someone clarify something for me. If heavy sets close to failure, produce same hypertrophy as high rep stuff. Why would I do high rep sets if i can gain more strenght with low reps? Thx :)
Training for size and training for strength are not the same thing. In a nutshell = More weight, less volume = Strength. Less weight, more volume = size.
They're both good for different reasons. If you're lifting really heavy to failure, you might make some hypertrophy gains but less strength gains. Whenever you train to failure you get less volume over all, because you burn your muscles out quicker.
Lower heavier reps are more taxing to your body on many different levels, that's why.
If volume(sets×reps×weight) is matched ,you could produce the same amount of gainz but regarding strenght, it's better to train for lower reps than high reps ,as high reps don't stimulate the CNS as lower reps do / another thing why people prefer lower reps (by lower i mean 8-12 not 5and below) is for time ,very heavy sets are good for strenght but takes a long time to recover so you can do the next set and accumulate volume ,on the other hand very high reps take too long to do the set itself so yeah
Evanity some people respond better to one than the other. It also can vary depending on the muscle and if it's an isolation or a compound exercise. Time under tension is what can allow for hypertrophy at both rep ranges.
This is such good content. Love your channel.
Watched the whole thing, WORTH IT!
Jeff the failure boy vs dr michaelangelo from ninja turtles
left the video on over night on your channel and listened to the podcast on my phone haha
Thank you for all ur information and help it helps
Why not with vegan gains?
Vyto Vy I would consider interviewing Richard! But I’d rather introduce my audience to the subject to an unbiased, educated expert (Kamal) first.
Jeff Nippard no you wouldn’t Manlet. You have no chance against vegan gains on veganism. There is no debate for the ethics or the environmental aspect but the health you could argue but alien boy would rip you a new one. Lol at unbiased. Vegan gains isn’t biased because he’s vegan he’s vegan because the evidence is clear.
Jeff Hernandez no.
Vegan gains is pretty biased. And I also don't think that Jeff is interested in any ethical arguments since that's for everyone to decide on their own. I think Jeff is more interested in the health benefits and scientific evidence.
Vegans are too militants to be taken seriously.
you should interview with Jason Gallant. TH-cam is Natural Gallant Bodybuilding, he’s got a lot of interesting ways and philosophies with his training and competing in the previous years might be worth diving into
Thanks guys, great info.
GET YOUR PODCAST ON SPOTIFY!
Yeah! My two favorite fitness gurus hashing it out. I can't wait for the next one. Anyone interested in winning the #HyperTrophy needs to subscribe to renaissance periodization. You're worth it!
Awesome info! Thanks so much Jeff!
Video calling my dad while I study abroad
I watch this full about 6times . Just to refresh my memories
THANK YOU BOTH SO MUCH
Wow, that was a valuable interview. Thank you so much to both of you ! I'm definitely going to revamp how I train and apply Mike's ideas to my new plan.
Insanely good talk right here. Thank you so much.
I'm 60% accurate at knowing when I have 1 rep in reserve. I'm 100% accurate at knowing when I am on a failure set, and will abort a second into it. But I don't know how to spot when I'm 2 reps from failure.
This video was awesome thanks man!
Oops. I feel guilty that I’m closing the app and it’s been only 5 min. But it’s almost 4 am. and I just came in because I listened to the podcast and wanted to see what the guest looked like. Promise that I will watch it entirely next time. Except, an hour on a video, that’s s Lot of time, I’m not saying that is not valuable, it just seems like a lot of time on TH-cam. I tend to list 3-4 min videos. Even 1-2 min vids. I mean I listened to the podcast at work but I tried to multitask and do other things while I listened to it (like work). 👍🏻
I would like to see you interview someone who advocates for a vegan diet to speak on a vegan diet (Aman Duggal, Cory McCarthy, Avi Bitton, Richard Burgess, Dr. Michael Gregor, or anyone else in this camp). I am sure the Examine.com interview will be great, but it won't have the full effect unless it comes from an advocate of the interview topic (see; current interview with Mike on volume).
Me and mike could be best friends. Love the intense love for the sport!
How can you progressively overload if you don't push to failure?
You start at 4 reps in reserve (rir), if you bench 100 kg for 15 reps at 4 rir, you might do 100kg for 16 reps and still be at 4 rir next week. So instead of 16, you do 17 and end up at 3 rir (you’ve added 2 reps and moved down in rir so you’ve progressed)
Kinda reminds of a bodybuilding version of Tom Hanks 🤔
Love Mike! Thanks Jeff!
Jeff plz do a video explaining plant gains cuz that fig leaf is thicc
that's a long time listening to Mike's story telling :)
MORE of this, please!!
Cool video is there anyway to break long (greater than 40 minutes) videos into a highlight reel or cliff notes style video?
42:20 so funny :D I can relate when I started
So when you talk about leaving muscle groups at MEV (or MV when even more advanced) for a whole meso, would you then leave around 2 reps in reserve for the whole meso for the sets you do for those muscle groups (as I believe this is what Mike said was a good optimal RIR) or would you keep around 3-5 reps in reserve for the whole meso (as this is where you start for most muscle groups at the start of each meso)? Great podcast btw, learnt loads :))))
This really helps fuel my knowledge permabulk!! Also, no changes to overloading when cutting? It can be hard to improve lifts when on a calotic deficit, should we still aim for it or is just maintaining a general level of strength fine?
I don't know, I find training to failure on some exercises like bench press just works better for me. At least for strength, 5x5 heavy sets for compound movements with a good rest in between, 20-30 sets overall per session. I find 72 hours is enough to recover in most cases and gives me substantial strength gains. I don't train to failure on squats because it's dangerous, but do train to failure on deadlifts, bench, shoulder press. I don't really care for all these technical terms MEV, MRV, just listen to your body, and if it is working for you, then do it.
My thoughts on a couple things discussed:
Jeff, you are absolutely correct in that the biggest reason people aren't progressing is due to a lack of intensity. Mike lives in the world of sports academia and is more likely to encounter knowledgeable, motivated individuals so it's no surprise that in his opinion effort usually isn't the issue based on his experience.
Higher volume not approaching failure is probably better for muscle hypertrophy, but training for strength where you do reach or come close to failure is better in my opinion as it's less time consuming and assuming you never go past technical failure is better for longevity as you're moving less total weight and less likely to get injured in my experience.
Also, anyone who plateaus and can't figure it out is a pussy. Put in more effort and vary your rep and sets scheme and anyone can progress.
the dr got that hgh head spikes thing
It's weird that Mike would be the advocate for high volume in the roundtable. Anyone who's ever seen the template for Layne Norton's PHAT knows that it blows past most folks MRV.
My two favorite jacked, science base training people in one interview? 😱What did I do to deserve this?
For an average person ie not competing, doesn’t make a living off either numbers in strength or bodybuilding on stage etc I think we have to be very careful with all this. Imo there’s novice, intermediate, advanced and professional levels whether is for muscle, strength, athletic ability or cardiovascular level. Once a person reaches advanced any progress in mass or strength comes in micro amount but with much higher risk. This is the stage you see most people get injury issues. Like I said unless you are some kind of professional what is the point? Let’s be honest most of this guys haven’t gotten much stronger or more mass for YEARS since reaching advanced level. Granted they might set up a plan to peak and do one lift for slightly more weight but they don’t hold on to it and it was at a high risk, many go snap city at this point and then becomes a whole process of avoiding same injuries, new injuries etc etc. I think once you reach advanced you need to just implement something like conjugate method (without the weekly max efforts) and keep playing with things and find other goals and do supramaximal moves in frequently. Or something like that.
Please do part 2.
So to answer the question of training volume?
Collab with Virtruvian Physique would be nice
This was great. Serious question. How do you deal with Sex during all of this training while dieting?
Can you interview more medical doctors that would be awsome