A lot of people don't understand that swimming has a light resistance training aspect in addition to cardio. Every movement in the water has opposition. Interval training works well doing 20 X 100 on 2 or 2:30 minute interval works very well.
by the way people, working out in any way is better than not working out at all. You will always get a little stronger, or lose a little fat, or get some muscle gains. I'm saying this because before I worked out at all I would watch videos like this but I found it really hard to insantly get into a really good routine from scratch. So I simply started with doing push ups every other day, at random times of day. And after a month or so there were definitely results. Which gave me the confidence and will to finally start with a really good routine to significantly increase results
I second this, from personal experience. My energy was @ 0 after having a kidney removed. 2 years later I was diagnosed with a lung disease (which helps explain the fatigue and being so short of breath) which finally convinced me even 5 minutes of exercise was better than none. I hop on the elliptical @ my house several times a day now. I've gotten outside to take more walks and go for hikes. I have more energy and though I still am out of breath easily, I can push myself farther than even 4 months ago. I'm going to add weights soon, but I already see more definition which is helping me gain momentum towards building more muscle (which will help even more with my breathing while performing normal daily activities). It's exciting to see my progress from not doing very much (but doing what I can). I was in a black hole for a few months after my diagnosis and starting back to going to the gym, where I would do 2 sets and 8 minutes of cardio and then wanting to sleep for 2 days afterwards. BTW, it's LAM awareness month. Lymphangiomyomatosis - a rare, progressive lung disease. I look totally healthy on the outside, but have multiple cysts in my lungs (and I'm down a kidney). :)
@@christa1423 Sorry to hear that, man. I always realise I don't have much to complain about when people with mental or physical illness are still working so hard to make their lives better :)
Thomas, can you make a video covering what to eat post workout while following a cyclical keto routine? How to use carbs directly after a workout to get the insulin spike, but low enough carbs so that you still need the weekly refeed day. Thanks!
Can you post a video regarding taking MCT oil before bed? Im considering taking it both when I wake up and just before bed because Ive read that MCTs help oxidize more fat while you sleep and improve sleep quality so I would love to hear your take on this! Thanks so much!
Lol. I can be multi tasking or half listening to your videos given how much info you throw my way. I do appreciate that you summarize and resummarize in case I might have missed the point. Gracias
I do a casual BFR session on Saturdays, after a fairly long walk, fasted. On Tuesday and Thursday, I take a late lunch break (and skip eating, so also fasted) in which I do single-set-to-failure with breaks under 30 seconds. This is completely different from what I used to do, and I do it for the high-intensity effect and muscle maintenance. I follow up with a low-carb protein shake and a little lean meat. I wait at least an hour before having dinner, typically red meat and cruciferous vegetable.
Went to the Gym yesterday! Yippy, they are open! Would be helpful to see more of as we begin returning to our Gyms. And, Thomas, I do not get notifications even though I sign up for them. Thank for another great information session.
Do you no longer recommend training every body part every workout at 80% and emphasizing one muscle group each time? Appreciate all your videos and all the work you put into this channel and community!
@@donciualbert7515 I did and he is just saying his opinions and funny jokes, no studies or something important, plus compare Greg and Thomas... i can see that Thomas looks much better and more healthy.
I think I’m definitely a morning person, I used to do my workouts before bed so I can just chug a protein shake then sleep (I thought the healing process was faster... and it seemed like it). But after the years I started waking up more naturally during the morning and started getting sleepier in the afternoon. And could only work out in the mornings since I was too drained by the afternoon to do anything intensive lol.. Even during day offs I find myself taking naps as soon as it hits afternoons (despite not doing anything). Found out about the different types of people (morning, night and all the in between and varieties), and changed my workout as eating schedule based on that. Works great!
@@wyndell300 no he meant at 5 min mark we learn night time workouts give you massive gains over morning. Well it’s correlation, not necessarily causation but still
after ny 18hr fasting today. i had this delicious salmon salad. wow and by the way Thomas. all i drink is water ... when i go running for 8 or miles I'm fasting. I'll come back eat 3 or 4 eggland best eggs with guacamole.
9:14m paused. I just have to blurt before I forget in case you switch topics. I take my morning minerals & coffee as you've prescribed, then I do a Primer Workout including cardio & plyo HIIT with antagonists, sprints & abs included, 20-30m. Any sport related stimulus I need focus on I include. 2-3hr after I've eaten later I get my synergistic muscle workout, it's taxing grand slam meant for strength & power. In reference to the energy Substrate Replenishment between set, you're looking at Oxidative, ATP & Glycogenic. Replenishment peaks at 5m for maximal set output. The time emphasis to not rest longer from there is the performance costs from loss of warmth readiness, total conditioning & maximizing total workout volume within time frame parameters. On the other spectrum, reduced rest times periods may not produce the same muscular gains, but you'll gain in overall workout volume (total number sets) & conditioning that christens the polish of a physique. My personal opinion: on each days single most important exercise of a programs core such as Flat Bench, give yourself some rest leeway, then pick up the tempo for the rest of the program by reducing rest periods, perhaps circuit a little if you desire by times demand. You might find the weight jumps your looking for.? Once you sense a plateau with that, begin to shorten your rest periods with the same amount of weight. If you experience any negative immune responses back off intensities while being aware to prevent injuries which occur randomly in unknown weakened states, but don't let your mind psyche you into being a pussy. It happens to the best of us! Every 2-3-4wks your programs should change stimulus for greater adaptations, like bars to dumbbell free weights for instance. Oh, & lately I've been experimenting with a single set of pull ups &or push ups with every cardio session. That includes the post meal 10m. Nothing big just keeping the blood moving in the off time. It may produce &or maintain me. Hope that reads clear.
Max gains with output percentages is kinda a activity sensitive relative realm. I enjoyed your simultaneous band dumbbell shoulder press spot. I just got done covering bands & chains adaptations. I just don't have the time for the numbers & calculations. I'm not there yet, I'd need assistance with the instructional implement. It's advanced materials that's very time consuming. It's a heavy implementation & for anyone to implement it is someone not to waste on frivolous social recreations. I don't know if you could ever simply such a sensitively progressed system? The takeaway gains are supposed to be something special! I can't afford much of anything, let alone such special help. Some of these advances are a Privilege to possess & walk amidst society with, & should never be used to stand on top of those less fortunate in my opinion. Not against good people anyhow. Thanks Tom! Have a great day man :)
Could you please do a video on an at home upper body HIIT workout? All gyms are still closed in NJ and won't be open for a while. I'm sure a lot of people would benefit from a video like that.
I love your videos.. technical combined with research and above all it is making difference... I lost 12 kgs in 2 months .. now time to build muscle again
Thomas! ❤ Big fan here! I have learned sooo much from your videos, and it helped me in more ways than i can explain. Nutrition is an exciting new hobby of mine, but building muscle has been my #1 hobby since i was 16. (now 21) After years of searching on how to get the most hypertrophy as possible, i eventually came to the conclusion that it is a matter of targeting the muscle as extreme as possible. (In a injury safe way) Basicly just target the muscles litteraly like your life depends on it, giving your body no other option but to adapt and grow. When the burning starts, thats where the real gains are being made (at least i believe so) I came to this when i started listening to guys like Dorian Yates, Tom Platz, King Ronnie Coleman. For example: Tom Platz in the bodybuilding comm. is well known for having the best & biggest legs ever. (No discussion) Guess what, he trained those 2 monsters only once in 2 weeks.. While the normal bodybuilder trains them twice in 1 week.. crazy right. The same goes for the other mentioned names + more who were only focusing on how far they could push their body to the absolute limit and beyond. I always take your knowledge very serious, so for me this science info is quite unpleasing, it saids the opposite of my view on it, and ofcourse i just want the right answer to this subject. Does it maybe have to do with these guys taking steroids and already having high hormone levels? and 'we' as naturals need the regular lifting for extra hormones? In that case it makes a lot of sense. It would truly be a blessing i you'd gave an reaction! Even a very short one. Once again much love from a fellow health nerd and keep the amazing work you do up Thomas!!! ❤ we appreciate ya :D
nice video thomas and a good breath of fresh air. can we do some more videos on these topics relating to workouts (both cardio and resistance training)?
Hi Thomas. There was a time you said you do full body workouts, I believe, 5 times per week? How does the 72 hour window effect that theory. I’m 60 years old but in good shape and have been doing full body now for about 5 months with some progress. Is it better to do full body every 3 days or daily with some rest after a few sessions?
Good question! I’m 60 too & I normally do 3 MRT workouts a week with two days of HIIT(4-8 min max). I walk ever day goal 15,000 steps. Fast & clean Keto down 80 lbs since 7/24/19 now working on muscle growth & fat % goal 12%.
Frank Zane said recently he does 1 muscle a day to let the body focus on 1 muscle. I have very fast gains (natural) doing the same. But i quit coffee to lower cortisol and i drink kale banana shake daily for potassium. Red meat every day. When i was not doing these things there was very little muscle gain.
Thank you Thomas, great instructive content as usual. I would love from you a video on workouts like pilates or barre or yoga and their effects on protein synthesis and on the body in general
I feel like a lot of evening workouts are lifting more explosively burning off the stress of work - so it's more consistent than morning wake and lift after that peaceful sleep. However, maybe life's imperfections / works in progress are enough stress alone to lift explosively. That mindset to fuel the lift
So to maximize your rest period while working antagonist body parts you could alternate your sets correct? 1 set of chest, 1 min rest, 1 set of back, 1 min rest, 1 set of chest again would probably put you around 3 minutes between sets. I do a lot of eccentric exercises to maximize time under contraction so I can easily make 10 reps of chest last a minute.
supercompensation rest is the key to performance and buliding muscle whatever u train wait 2 days and train it the 3rd again (72h period thomas talked about)
sir i am big fan of yours... i am on keto for 1 year.. sir please reply my question.. u said frequent meals decrease fat loss.. but i want to build muscle ..so i want to increase insulin frequently for small time to increase protein synthesis on keto.. so what can i do?
Thanks Thomas! If we train fasted in the morning when should we break our fast for optimal muscle building effect? Immediately after the workout? Protein only or could be oats and protein for example?
He has said before that you should wait at least an hour so that your body can continue burning fat. As long as you eat within the next 24 hours, protein synthesis will be able to occur. I pulled all that from another video of his talking about working out fasted vs. fed.
Jeff Nippard mentioned a study showing that advanced lifters have a muscle protein synthesis cycle of around 24 hours instead of 72 hours. As far as the morning/afternoon training goes; is there any studies looking at whether rhythms change, to say switch a night owl to a morning person if they train consistently for years in the morning? Also, you talked about recovery for muscles, but does that recovery need to be at rest, or can you be working out a different body part at that time between sets; say going from back to legs and back again? On another note, on some advice from Jeff Nippard I lift weights in the morning and swim in the evening for cardio, as he recommended at least 6 hours between resistance training and cardio to maximize muscle growth, based off the studies he quotes.
What should I eat right away after fasted (16hrs fast) weight training? Should I be having protein shake? Won’t that spike up our insulin and waste our fasting?
Inflammation Question: You mention that you don’t want to suppress inflammation too much when trying to build muscle. Is taking a curcumin supplement (known to reduce inflammation) counterintuitive to building muscle? Thanks
I'm 42, training with 1-2min rest periods for the past 27 years. Tried this 3-5min rest periods thing and definitely didn't work for me! Guess If you're too adjusted to a training style the body doesn't like change.
from HIIT i know that i need minimum 3 minutes to recover before doing the next almost all-out interval. the same applies for muscle training. it is always about the mitochondria and keeping the cortisol in check. btw taking sodium bicarbonate is perfect before going to the limit, because you get a few extra seconds before your muscle "burns out" because of the acidity. but of course keeping a few reps in the tank to not allow the lactate build-up get too far might allow you to train more often. i guess it also depends on the individuals possibilities. with a gym at home you can easy cut away 30 minutes every day.
He mentioned 60% intensity getting the same result as 90%. HIIT works a little different as it's taxing your cardiovascular recovery, not your anaerobic response.
so working out at half intensenty and having 5min rests, is the best workout? with this type of training i can go train all day long without getting tired or swеаt
5 days split is not a good idea then?I still much prefer 5 days a week because i can see the progress of my strength and create a new workout program for me.I ❤️ the part you covered on each person has a different body clock.I had tried morning,afternoon,late evening and night.Morning is the most suitable for me because i can feel the post energy throughout the day.Night is good too but i have to train night time harder because training during the night does disturb the sleeping paterns.F**king awesome video man.Give this man a 🎖️ for all of the knowledge he has shared with all of us.
I have a nutrition question. I saw oat fiber flour with 4g of carbs but 3g come from soloable fibers. It is by Anthony's goods. Do you recommend replacing my almond flour with oat fiber?
i wish i can double-like this video :) hey can you make a video and explain via a mind map, hormones that work together to build up muscles and the whole black and white mechanism of building muscle too
Hey Thomas I needed some of your advice. Due to religious reasons, I cant eat from 12-AM to 12 PM at noon Wednesday and Fridays as a religious fats. However I always lift and workout in the morning around 6-7:30AM. Is it okay if I stay in a fasted state 4 hrs after I have worked out? And eat at 12? Usually on normal days (mon, tues, thurs , Sat I eat from around 9-4PM.
This is vedio I’ve been waiting for . Do a longtime.I’m trying to really hard here to get lean with my lifting alitte and fasting.I’m not sure 🤔 if it’s my eating .
I started IF OMAD protocol last August, why did I ? because I had gynecomastia (manboobs) because i understood it was a hormonal imbalance and today my man boobs are gone my estrogen level was out of sync with my testosterone, I also ate healthy to gid rid of it, the gland is gone but my question is will this work for ladies with beards and hair growing where men usually have theirs ?
You read that MTOR research wrong. The change in MTOR depends on the amino’s present in your system. So if a guy is sucking down amino’s, it doesn’t matter what his intensity level is he is going to have the same MTOR activation. That has nothing to do with judging intensity.
Hey, would you check out comparing discrete changes in weight for overloading vs continuous changes in weight (big vs small jumps in weight used). Ex for squats : instead of bumping by 10lbs every week, you would be staying with a weight for 2 weeks, then bumping it by 30 and keeping it that way until you can complete all your sets without drop-off for 2 weeks, and then doing that again (strength training principle). Is it as effective for hypertrophy as it is for strength training?
Ok, but the question here is when I should end my excercise, I mean I start with resistance workout then some cardio, but I don't know when to stop, should I reach certain burned calories or I should stop when I feel tired?? Sorry for my English, and thank you
Can u guys help me ? Do Intermittent fasting cause muscle n joints pain in whole body ? I have done alternative IF for 1 month.and I reduced 5 kg. And also do some cardio home workouts in this quarantine. Suddenly I got this pain all over mu body. Is IF is the reason for this cause ? Buddy thomas. U can also help me. Or provide some link to go through on this.
Hi there. Can I make a suggestion for a video. You talk a lot about having high cortisol levels and the dangers that may represent. However what if you're in a situation where you have very very low cortisol. This has been a diagnosis for boyfriend. We are doing everything possible that we know and working with his endrocrinologist. However the prescribed medication is prednisone. And after doing a lot of research and unfortunately having some major health issues with taking the prednisone we want......need to stop the Prednisone. Are there any suggestions or ideas that you can make that would increase my cortisol levels and allow him to get off the prednisone which unfortunately he has been on now for a couple of years Thank you so much.
I have a question. I fast starting at 4pm each day. I workout at night and don't eat after. Will that effect my muscle growth by not eating (protein) or anything after?
It is not good. If your workout is for big muscles you should take fatless chicken breast with 40gm potato for muscle synthesis. It is in one of his videos. I have been following it. So you can do workout just before breakfast.
I've tried running my ten miles every other day on keto and nope..I just drag my ass the entire way so back to a cup of dried apricots beforehand. Similar situation with weights on my non run days and it's more than a struggle so back to a baked sweet potatoes 1 hour before my 3 hours of weights. Any advice or tips would be great.
Some real science doctor said while fast better rest ,to allow the kidney to cleanse without increase demand on kidney and cause issues Can u elaborate on that topic
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A lot of people don't understand that swimming has a light resistance training aspect in addition to cardio. Every movement in the water has opposition. Interval training works well doing 20 X 100 on 2 or 2:30 minute interval works very well.
Always at the top of your game, Thomas. There’s nobody better. #ForwardThinking
Just watch this video m.th-cam.com/video/VhD4czkqcUs/w-d-xo.html and decide yourself if Thomas is spewing nonsense or not.
by the way people, working out in any way is better than not working out at all. You will always get a little stronger, or lose a little fat, or get some muscle gains. I'm saying this because before I worked out at all I would watch videos like this but I found it really hard to insantly get into a really good routine from scratch. So I simply started with doing push ups every other day, at random times of day. And after a month or so there were definitely results. Which gave me the confidence and will to finally start with a really good routine to significantly increase results
I second this, from personal experience. My energy was @ 0 after having a kidney removed. 2 years later I was diagnosed with a lung disease (which helps explain the fatigue and being so short of breath) which finally convinced me even 5 minutes of exercise was better than none. I hop on the elliptical @ my house several times a day now. I've gotten outside to take more walks and go for hikes. I have more energy and though I still am out of breath easily, I can push myself farther than even 4 months ago. I'm going to add weights soon, but I already see more definition which is helping me gain momentum towards building more muscle (which will help even more with my breathing while performing normal daily activities). It's exciting to see my progress from not doing very much (but doing what I can). I was in a black hole for a few months after my diagnosis and starting back to going to the gym, where I would do 2 sets and 8 minutes of cardio and then wanting to sleep for 2 days afterwards. BTW, it's LAM awareness month. Lymphangiomyomatosis - a rare, progressive lung disease. I look totally healthy on the outside, but have multiple cysts in my lungs (and I'm down a kidney). :)
@@christa1423 Sorry to hear that, man. I always realise I don't have much to complain about when people with mental or physical illness are still working so hard to make their lives better :)
The video I was waiting Thomaaas, thank you so much!
Riiigh?!!!! 🤓
Just watch this video m.th-cam.com/video/VhD4czkqcUs/w-d-xo.html and decide yourself if Thomas is spewing nonsense or not.
Thomas, can you make a video covering what to eat post workout while following a cyclical keto routine? How to use carbs directly after a workout to get the insulin spike, but low enough carbs so that you still need the weekly refeed day. Thanks!
add Leucine, (& Creatine and L-Carnitine) to your protein shakes. Leucin spikes insulin & will allow the nutrients to be absorbed better
Thomas you’re at your prime with these videos. Thank you and keep up the great work.
Can you post a video regarding taking MCT oil before bed? Im considering taking it both when I wake up and just before bed because Ive read that MCTs help oxidize more fat while you sleep and improve sleep quality so I would love to hear your take on this! Thanks so much!
This video is exactly what I needed, cause they're gonna open the gyms starting the 15th 💪💪💪
rigaleb mine opened on Th 9th....talk about out of shape....time to get to work
Mine on July 1st and I am so freaking excited😎🤩
i'm just afraid i'm gonna storm the whole place over 🤣
Lol. I can be multi tasking or half listening to your videos given how much info you throw my way. I do appreciate that you summarize and resummarize in case I might have missed the point. Gracias
I do a casual BFR session on Saturdays, after a fairly long walk, fasted. On Tuesday and Thursday, I take a late lunch break (and skip eating, so also fasted) in which I do single-set-to-failure with breaks under 30 seconds. This is completely different from what I used to do, and I do it for the high-intensity effect and muscle maintenance. I follow up with a low-carb protein shake and a little lean meat. I wait at least an hour before having dinner, typically red meat and cruciferous vegetable.
Went to the Gym yesterday!
Yippy, they are open!
Would be helpful to see more of as we begin returning to our Gyms.
And, Thomas, I do not get notifications even though I sign up for them.
Thank for another great information session.
You should check out mindpump their mobility programs that will help out returning ppl to gyms and their programs are also dope.
On timing, I feel like on factor for evening being better is that your body is fully awake and warmed up. Ive always lifted stronger in the afternoons
Do you no longer recommend training every body part every workout at 80% and emphasizing one muscle group each time? Appreciate all your videos and all the work you put into this channel and community!
Just watch this video m.th-cam.com/video/VhD4czkqcUs/w-d-xo.html and decide yourself if Thomas is spewing nonsense or not.
@@donciualbert7515 I did and he is just saying his opinions and funny jokes, no studies or something important, plus compare Greg and Thomas... i can see that Thomas looks much better and more healthy.
Can you open your fast, after a workout with Collagen protein and lime water? Along with omega 3's of course
Love nerding out on this channel
I think I’m definitely a morning person, I used to do my workouts before bed so I can just chug a protein shake then sleep (I thought the healing process was faster... and it seemed like it).
But after the years I started waking up more naturally during the morning and started getting sleepier in the afternoon. And could only work out in the mornings since I was too drained by the afternoon to do anything intensive lol.. Even during day offs I find myself taking naps as soon as it hits afternoons (despite not doing anything).
Found out about the different types of people (morning, night and all the in between and varieties), and changed my workout as eating schedule based on that. Works great!
Can’t wait to get back at the gym. This is crazy helpful!
Thanks Thomas
Just watch GregDoucette. You will thank me later. Thomas is spewing nonsense.
Just watch this video m.th-cam.com/video/VhD4czkqcUs/w-d-xo.html and decide yourself if Thomas is spewing nonsense or not.
@@donciualbert7515
He refers a research.
How is it wrong?
Love this! Could you do more videos on women and weight training/ diet?
Yes please!
I honestly recommend to check out Dana Lynn Bailey's channel
Wow. 5 minutes.
Yes if you work out hard enough no matter what kind of shape you're in you will need 5 minutes
@@wyndell300 no he meant at 5 min mark we learn night time workouts give you massive gains over morning. Well it’s correlation, not necessarily causation but still
after ny 18hr fasting today. i had this delicious salmon salad. wow and by the way Thomas. all i drink is water ... when i go running for 8 or miles I'm fasting. I'll come back eat 3 or 4 eggland best eggs with guacamole.
9:14m paused. I just have to blurt before I forget in case you switch topics. I take my morning minerals & coffee as you've prescribed, then I do a Primer Workout including cardio & plyo HIIT with antagonists, sprints & abs included, 20-30m. Any sport related stimulus I need focus on I include. 2-3hr after I've eaten later I get my synergistic muscle workout, it's taxing grand slam meant for strength & power. In reference to the energy Substrate Replenishment between set, you're looking at Oxidative, ATP & Glycogenic. Replenishment peaks at 5m for maximal set output. The time emphasis to not rest longer from there is the performance costs from loss of warmth readiness, total conditioning & maximizing total workout volume within time frame parameters. On the other spectrum, reduced rest times periods may not produce the same muscular gains, but you'll gain in overall workout volume (total number sets) & conditioning that christens the polish of a physique. My personal opinion: on each days single most important exercise of a programs core such as Flat Bench, give yourself some rest leeway, then pick up the tempo for the rest of the program by reducing rest periods, perhaps circuit a little if you desire by times demand. You might find the weight jumps your looking for.? Once you sense a plateau with that, begin to shorten your rest periods with the same amount of weight. If you experience any negative immune responses back off intensities while being aware to prevent injuries which occur randomly in unknown weakened states, but don't let your mind psyche you into being a pussy. It happens to the best of us! Every 2-3-4wks your programs should change stimulus for greater adaptations, like bars to dumbbell free weights for instance.
Oh, & lately I've been experimenting with a single set of pull ups &or push ups with every cardio session. That includes the post meal 10m. Nothing big just keeping the blood moving in the off time. It may produce &or maintain me.
Hope that reads clear.
Max gains with output percentages is kinda a activity sensitive relative realm. I enjoyed your simultaneous band dumbbell shoulder press spot. I just got done covering bands & chains adaptations. I just don't have the time for the numbers & calculations. I'm not there yet, I'd need assistance with the instructional implement. It's advanced materials that's very time consuming. It's a heavy implementation & for anyone to implement it is someone not to waste on frivolous social recreations. I don't know if you could ever simply such a sensitively progressed system? The takeaway gains are supposed to be something special! I can't afford much of anything, let alone such special help. Some of these advances are a Privilege to possess & walk amidst society with, & should never be used to stand on top of those less fortunate in my opinion. Not against good people anyhow.
Thanks Tom! Have a great day man :)
Training morning or night is more about schedule than preference, I train at night after work & in the morning in the weekend
Could you please do a video on an at home upper body HIIT workout? All gyms are still closed in NJ and won't be open for a while. I'm sure a lot of people would benefit from a video like that.
I love your videos.. technical combined with research and above all it is making difference... I lost 12 kgs in 2 months .. now time to build muscle again
Thomas! ❤ Big fan here! I have learned sooo much from your videos, and it helped me in more ways than i can explain. Nutrition is an exciting new hobby of mine, but building muscle has been my #1 hobby since i was 16. (now 21) After years of searching on how to get the most hypertrophy as possible, i eventually came to the conclusion that it is a matter of targeting the muscle as extreme as possible. (In a injury safe way) Basicly just target the muscles litteraly like your life depends on it, giving your body no other option but to adapt and grow. When the burning starts, thats where the real gains are being made (at least i believe so) I came to this when i started listening to guys like Dorian Yates, Tom Platz, King Ronnie Coleman. For example: Tom Platz in the bodybuilding comm. is well known for having the best & biggest legs ever. (No discussion) Guess what, he trained those 2 monsters only once in 2 weeks.. While the normal bodybuilder trains them twice in 1 week.. crazy right. The same goes for the other mentioned names + more who were only focusing on how far they could push their body to the absolute limit and beyond. I always take your knowledge very serious, so for me this science info is quite unpleasing, it saids the opposite of my view on it, and ofcourse i just want the right answer to this subject. Does it maybe have to do with these guys taking steroids and already having high hormone levels? and 'we' as naturals need the regular lifting for extra hormones? In that case it makes a lot of sense. It would truly be a blessing i you'd gave an reaction! Even a very short one. Once again much love from a fellow health nerd and keep the amazing work you do up Thomas!!! ❤ we appreciate ya :D
This is so damn fascinating. I'm hooked on your videos now
thanks Thomas for academic content
nice video thomas and a good breath of fresh air. can we do some more videos on these topics relating to workouts (both cardio and resistance training)?
Hi Thomas. There was a time you said you do full body workouts, I believe, 5 times per week? How does the 72 hour window effect that theory. I’m 60 years old but in good shape and have been doing full body now for about 5 months with some progress. Is it better to do full body every 3 days or daily with some rest after a few sessions?
Good question! I’m 60 too & I normally do 3 MRT workouts a week with two days of HIIT(4-8 min max). I walk ever day goal 15,000 steps. Fast & clean Keto down 80 lbs since 7/24/19 now working on muscle growth & fat % goal 12%.
i think he needs to break it down by age groups. a workout routine appropriate for a 25 year old will not be appropriate for a 60 year old
you can try a push and pull split, or reduce the daily volume to train every day.
Look up "Jeff Nippard full body split" He breaks down the science of it pretty well in a handful of videos backed by research
Frank Zane said recently he does 1 muscle a day to let the body focus on 1 muscle. I have very fast gains (natural) doing the same. But i quit coffee to lower cortisol and i drink kale banana shake daily for potassium. Red meat every day. When i was not doing these things there was very little muscle gain.
Loving nerding out with you man!
Time to nerd out together.
Fed training or fasted training for more muscle growth??
Yes
What about a pound a meat, a pound a fat, and a pound of uuuuh?
Thank you Thomas, awesome nerdy info!!! Woohoo to all the early morning peeps!!!
Thank you Thomas, great instructive content as usual. I would love from you a video on workouts like pilates or barre or yoga and their effects on protein synthesis and on the body in general
Can you do a video on how many rest days we should take a week and how long apart they should be? Thanks
I feel like a lot of evening workouts are lifting more explosively burning off the stress of work - so it's more consistent than morning wake and lift after that peaceful sleep. However, maybe life's imperfections / works in progress are enough stress alone to lift explosively. That mindset to fuel the lift
So to maximize your rest period while working antagonist body parts you could alternate your sets correct? 1 set of chest, 1 min rest, 1 set of back, 1 min rest, 1 set of chest again would probably put you around 3 minutes between sets. I do a lot of eccentric exercises to maximize time under contraction so I can easily make 10 reps of chest last a minute.
supercompensation rest is the key to performance and buliding muscle whatever u train wait 2 days and train it the 3rd again (72h period thomas talked about)
Just wanted to say that you're awesome. Have a great day
If I train in a fasted state in the evening, how long after I break my fast should I take the Athletic Greens?
Thanks Thomas, excellent well rounded episode. Wow! Lots of great info.
Thomas!!!! You have they best content!!! Thank you so much!
This video is good timing . I am getting back into a workout routine and this video has good information .
good for you
sir i am big fan of yours... i am on keto for 1 year.. sir please reply my question.. u said frequent meals decrease fat loss.. but i want to build muscle ..so i want to increase insulin frequently for small time to increase protein synthesis on keto.. so what can i do?
Thanks Thomas! If we train fasted in the morning when should we break our fast for optimal muscle building effect? Immediately after the workout? Protein only or could be oats and protein for example?
Yes Thomas I’d like to know this too. Right I break my fast with chicken
He has said before that you should wait at least an hour so that your body can continue burning fat. As long as you eat within the next 24 hours, protein synthesis will be able to occur. I pulled all that from another video of his talking about working out fasted vs. fed.
stick with it and you'll get there
Jeff Nippard mentioned a study showing that advanced lifters have a muscle protein synthesis cycle of around 24 hours instead of 72 hours. As far as the morning/afternoon training goes; is there any studies looking at whether rhythms change, to say switch a night owl to a morning person if they train consistently for years in the morning? Also, you talked about recovery for muscles, but does that recovery need to be at rest, or can you be working out a different body part at that time between sets; say going from back to legs and back again? On another note, on some advice from Jeff Nippard I lift weights in the morning and swim in the evening for cardio, as he recommended at least 6 hours between resistance training and cardio to maximize muscle growth, based off the studies he quotes.
I'm wondering, can someone please summerize this? It's great stuff! 👏🏼
Is it ok to take the athletic greens in your post workout shake if you are breaking your fast post workout?
Why do we not want to reduce flammation too much after working out? It would help our recovery process, would it not?
Great information. It will definately change the way I workout and eat afterward.
What should I eat right away after fasted (16hrs fast) weight training? Should I be having protein shake? Won’t that spike up our insulin and waste our fasting?
Bill Nye the fitness guy
I really like this topic I’m been waiting for! I usually workout every morning.
Just watch this video m.th-cam.com/video/VhD4czkqcUs/w-d-xo.html and decide yourself if Thomas is spewing nonsense or not.
Inflammation Question: You mention that you don’t want to suppress inflammation too much when trying to build muscle. Is taking a curcumin supplement (known to reduce inflammation) counterintuitive to building muscle? Thanks
I'm 42, training with 1-2min rest periods for the past 27 years. Tried this 3-5min rest periods thing and definitely didn't work for me! Guess If you're too adjusted to a training style the body doesn't like change.
ya i take 30 sec-1.5min rests
How about if I do push-up & spring bar daily? Does it constitutes to gaining muscles or breaking down muscles?
Can you review hiit workout. That’s what I do with keto and I don’t know if I should also start lifting
This was really good! Great video!
from HIIT i know that i need minimum 3 minutes to recover before doing the next almost all-out interval. the same applies for muscle training. it is always about the mitochondria and keeping the cortisol in check. btw taking sodium bicarbonate is perfect before going to the limit, because you get a few extra seconds before your muscle "burns out" because of the acidity. but of course keeping a few reps in the tank to not allow the lactate build-up get too far might allow you to train more often. i guess it also depends on the individuals possibilities. with a gym at home you can easy cut away 30 minutes every day.
He mentioned 60% intensity getting the same result as 90%. HIIT works a little different as it's taxing your cardiovascular recovery, not your anaerobic response.
I love working out in the morning because I have more energy
what about blood flow restriction effects using lighter weight and more reps?
Yeah and what if fasted?? Hope he answers
Can I be drinking finaflex keto hydrate or will it knock me out of ketosis
If you had to design a keto diet and workout routine meant to bulk over 3 months. What would it look like?
so working out at half intensenty and having 5min rests, is the best workout? with this type of training i can go train all day long without getting tired or swеаt
Great video! But how does AG compare with Green Detox at SixPackAbs?
5 days split is not a good idea then?I still much prefer 5 days a week because i can see the progress of my strength and create a new workout program for me.I ❤️ the part you covered on each person has a different body clock.I had tried morning,afternoon,late evening and night.Morning is the most suitable for me because i can feel the post energy throughout the day.Night is good too but i have to train night time harder because training during the night does disturb the sleeping paterns.F**king awesome video man.Give this man a 🎖️ for all of the knowledge he has shared with all of us.
8:00 Proof that Thomas doesn't have the picture-perfect TH-camr life - a hole in his T-shirt
what?
I have a nutrition question. I saw oat fiber flour with 4g of carbs but 3g come from soloable fibers. It is by Anthony's goods. Do you recommend replacing my almond flour with oat fiber?
Is it ok to lift weights morning and evening
🤔 Is Baking Soda good as Pre-Workout? Can you mix it with ACV or is it gonna cancel out the Bicarbonate????
I'm neither. Afternoon is my preferred time to train lol.
Same I work 5am-3 pm then workout ... But morning run feel way better than later in the day
What if we do full body training in both morning and evening? Coupling this with keto and omad intermittent fasting.
Thomas can i eat some potatoes while i work out like once a week, please answer
i wish i can double-like this video :) hey can you make a video and explain via a mind map, hormones that work together to build up muscles and the whole black and white mechanism of building muscle too
Hey Thomas I needed some of your advice. Due to religious reasons, I cant eat from 12-AM to 12 PM at noon Wednesday and Fridays as a religious fats. However I always lift and workout in the morning around 6-7:30AM. Is it okay if I stay in a fasted state 4 hrs after I have worked out? And eat at 12? Usually on normal days (mon, tues, thurs , Sat I eat from around 9-4PM.
This is vedio I’ve been waiting for . Do a longtime.I’m trying to really hard here to get lean with my lifting alitte and fasting.I’m not sure 🤔 if it’s my eating .
I started IF OMAD protocol last August, why did I ? because I had gynecomastia (manboobs) because i understood it was a hormonal imbalance and today my man boobs are gone my estrogen level was out of sync with my testosterone, I also ate healthy to gid rid of it, the gland is gone but my question is will this work for ladies with beards and hair growing where men usually have theirs ?
thanks for sharing
You read that MTOR research wrong. The change in MTOR depends on the amino’s present in your system. So if a guy is sucking down amino’s, it doesn’t matter what his intensity level is he is going to have the same MTOR activation. That has nothing to do with judging intensity.
My guy thanks for the great information!! I am into calss
How many different kitchens do you have?
Thank you!
Hey, would you check out comparing discrete changes in weight for overloading vs continuous changes in weight (big vs small jumps in weight used). Ex for squats : instead of bumping by 10lbs every week, you would be staying with a weight for 2 weeks, then bumping it by 30 and keeping it that way until you can complete all your sets without drop-off for 2 weeks, and then doing that again (strength training principle). Is it as effective for hypertrophy as it is for strength training?
Ok, but the question here is when I should end my excercise, I mean I start with resistance workout then some cardio, but I don't know when to stop, should I reach certain burned calories or I should stop when I feel tired??
Sorry for my English, and thank you
Can u guys help me ? Do Intermittent fasting cause muscle n joints pain in whole body ? I have done alternative IF for 1 month.and I reduced 5 kg. And also do some cardio home workouts in this quarantine. Suddenly I got this pain all over mu body. Is IF is the reason for this cause ? Buddy thomas. U can also help me. Or provide some link to go through on this.
Gratitude the content was helpful
? Lift followed by SS walk or Wake SS walk wait and lift later? How to incorporate lift and cardio to max fat loss - no HIIT oh and 60 years old.
Hi there. Can I make a suggestion for a video.
You talk a lot about having high cortisol levels and the dangers that may represent. However what if you're in a situation where you have very very low cortisol. This has been a diagnosis for boyfriend. We are doing everything possible that we know and working with his endrocrinologist. However the prescribed medication is prednisone. And after doing a lot of research and unfortunately having some major health issues with taking the prednisone we want......need to stop the Prednisone. Are there any suggestions or ideas that you can make that would increase my cortisol levels and allow him to get off the prednisone which unfortunately he has been on now for a couple of years Thank you so much.
I have a question. I fast starting at 4pm each day. I workout at night and don't eat after. Will that effect my muscle growth by not eating (protein) or anything after?
It is not good. If your workout is for big muscles you should take fatless chicken breast with 40gm potato for muscle synthesis. It is in one of his videos.
I have been following it.
So you can do workout just before breakfast.
Excellent video ❤️🙏
I've tried running my ten miles every other day on keto and nope..I just drag my ass the entire way so back to a cup of dried apricots beforehand. Similar situation with weights on my non run days and it's more than a struggle so back to a baked sweet potatoes 1 hour before my 3 hours of weights. Any advice or tips would be great.
How much of omega 3 (EPA/DHA) for muscle growth?
Some real science doctor said while fast better rest ,to allow the kidney to cleanse without increase demand on kidney and cause issues
Can u elaborate on that topic
Is muscle protein synthesis optimal in a fasted state?
Yeh but what if you max on that muscle group and you sore for the next 3 days?? You can’t train it again right? Gotta let it recover.
SO helpful! I just started lifting weights again and really needed this!
Thomas i needled a vedio like this. i appreciate . thank you.. i just turned 52.
But what about full body? (have you change your mind??)
🤔 how much is body temperature and how much is nervous system engagement?