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- เผยแพร่เมื่อ 17 ก.ย. 2024
- Legendary MMA trainer Firas Zahabi talks with Joe about his "Consistency Over Intensity" philosophy about training/exercise.
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#Training
#JoeRogan
#FirasZahabi
I’ve listened to this Podacst several times and makes so much sense! Reminds me of when I had a personal trainer. I always left the workouts feeling we could have done more. After several months of training. I couldn’t believe the gains! No injuries and I was having a great time
I've actually started training like this 9 months ago. It makes sense. I started doing this cause I didn't want to be sore at work and also want to train the next day as well. Works great for me.
Same. I tried doing the sore all the time workouts everyday and it caught up to me. Hard. I am now 1 week into a 2 week break because I'm nursing FOUR separate injuries. Both elbows, a disk, and my shoulder. It really made me rethink everything I thought I knew about myself. To be fair, this all came about as a workout I did after my grandmother died because I needed to vent, but it was also weeks and weeks ago overtraining day in and day out.
I changed my goals and am very aware of what my limits are now lol. No more 1,000 pull ups in a week "just because"
If you work out everyday, you won't get sore. Soreness is the result of lactic acids being released.
This goes away with time.
If you were actually working out consistently you wouldn't have been sore at work.
You actually didn't do it often, or consistently enough, that's why you were sore.
And you only grow by breaking muscle fibers,and you recruit new muscle fibers when you push yourself till your muscles start shaking.
So you won't really be recruiting new fibers with this strategy.
It's more for just staying healthy.
@@TheOliveBranch7 naw bro. The ONLY time you build new muscle is when you rest which takes roughly 48 hours. You're not building new muscle in the gym
@@OutrageIsNow I never said "Building" idk where you got that from dude.
"Recruiting" is a different word, try searching the definition.
@@TheOliveBranch7 wow. Someone got triggered lol
I only train 3 times a week and diet 6 days a week lost 20 pounds in 3 months and im starting to gain musclee! Things are looking good there is no reason to rushh,its better to make it a lifestyle
king
💯💯
What's your diet in those 6 days?
3 times a week is probably the best routine. You got ample time for recovery. Monday, Wednesday & Friday is my schedule.
That sounds awesome man. What is your routine for those 3 days? Is it full body or split up into lower & upper body?
Fitness can often be more confusing than helpful considering the fact that all the information out there will inevitably contradict itself. It is safe to say that there is no universal blueprint on how to reach your fitness goals. It is a matter of self awareness and discovering what fitness approach holds true to you specifically. I think we get caught up in imitating other peoples results and comparing ourselves when in fact no human being is identical. We have to learn for ourselves through trial and error and having the patience to experiment with the ins and outs of it all.
@idk Yes, principally that's right ... problem is, that it's not practical for a lot of people to train every day. It's a question of time. Doing five pullups two times a week, when your max is ten, won't bring any result. Doing nine or ten pullups two times a week will make you sore but will bring also results ... having to workout every day is mental stress too ... not for everybody of course
@idk Don't get me wrong: I think Firas is right ... but he speaks of a perfect world of training. Most people are not able to workout every day. If you have kids and a job at the office, you won't workout every day ... 15 minuts of mobility, perhaps ... half an hour every day for the rest of your life? This obligation is mental stress ... and if you don't workout every day, you have to increase intensity
@idk Then you invest time highly above average. That's great ... I manage to workout every other day and I also train light enough for not feeling sore ... I work on the gymnastic bodies foundation series and do one or two times a week a bit of wing chun ... as you see I'm not an expert in sports physiology ... I only think, if you train twice a week, you won't get anywhere, when you train light ...
@idk I'll have a look at him! ... I'm 41 and don't know, if I should incorporate lot's of plyometrics to my routine ;)
@idk Thx ... good luck for you too
I think in our culture we are bred believe we have to push ourselves to the brink in order to achieve results. Whether it be a diet, a work out or work in general. The truth is, we burn out on this path. Firas nailed it, by informing us that its CONSISTENCY over INTENSITY. I know I feel more energized, more alive and in a better state of mind when I'm practicing this way of thinking.
This is a BRILLIANT rework of the podcast. Thank you.
Indeed
Such an excellent rework 🙌🏽
Came here to say this!! Such editing!
Agreed
Consistency over Intensity! That's how you become great at anything!
I had already seen this but this hits differently when you're stuck at home due to an injury. Can't wait to go back to training but will definitely look for that flow state and not always try to go 11/10 but 7/10. Great stuff
Check out StrongFirst.com, so much of their work reinforces play instead of workout. For operators or martial artists, if you're blown out from training then you're vulnerable. Including rehab and injuries.
Firas blows my mind every time. A wealth of knowledge he holds for sure.
For Goggins, everyday has to be "fight day". His _primary_ goal is not to compete with anybody; he's fighting his past mediocre self.
Now every day is "fight day" because the debts from his past has come due and he intends to pay 'em all, with interest.
Damn that man got me hyped-up!
well, goggins has had many surgeries and rhabdo a few times, not sure if thats the best way to do it
@@HeywoodJablome Goggin injuried himself because he never stretch and train really really hard , just be real man , are there anyone even training that hard ?
He's a genius. Firas knows his stuff
Looks like a bit of a CrossFit bash video.
@@1MeanWolverine GOOD. haha
This is especially important for longevity. I'm just now learning this at 47 after 25 years of killing it with sheer intensity almost every workout. I aged my body faster by not being gentle with it. Its a hard way to give up when you love it so much but if you want to train well into your elderly years pain and injury free its best to heed to this advice.
Longevity, used to be insane and I am kind of broken down now
I am still in my 20s. Thank you for telling us younger guys the truth. You helped me.
@@MrMasterDebate man, ditto, I’m in my 30s. There’s still time to steer away from breaking ourselves😂
I worked this out myself after like ten years of training hard. During those ten years I'd "rest" for a few months at a time because I'd be turned off by the anxiety. I then realised moderation and techniques were essential to consistent training. Flow is go. Thanks Firas!
Volume is not a driver of STRENGTH but intensity.
Simply not true. Low weight high volume isn’t for sure but there are many other factors and scenarios where 70-80% consistently allows you to see gains and growth without risk of injury gradually, you can then see gains on the few times you choose intensity. I’ve lived it.
10-12 rep range last set you should be barely finishing this is the best for growth. Source- Arnold Schwarzenegger
Intensity tests strength, volume and practice builds it!
@@pushtostart1377 @pushtostart1377 no offense to the GOAT but if you're using performance enhancing drugs to build muscle and recover quickly the entire equation changes. Arnold was also training for aesthetics, not for practical athleticism and agility.
Woke up sore AF from yesterday's workout and here I am
Great advise for how to maintain fitness and skill for the long term. Also, the point on exposing people to the addiction of activity is spot on. So many more people would be fit if only they could be exposed to the good without suffering from overtraining.
I am a follower of Goggins. I train everyday but I must admit, I go hard but the more that I do it consistently, the harder it becomes to do it daily. But I still do it everyday, some days I feel my body breaking and struggle to finish a set with my usual rep count. this at 4:18 consistency over intensity is really good. It felt like I got another puzzle piece for my fitness goals Thank you!
Goggins is great to use as motivation but don’t live like he does. He’s a beast but he’s riddled with injuries and health problems. Listen to Firaz.
Firas is very smart . His examples can show-if u are consistent its very productive
this is very underrated advice
I've struggled with this basically my entire adult life. I started training hard for several months but then gave up for the next year. It became a cycle and every time, I give up for longer periods of time. I am just getting back to the gym after letting myself go for the last three years. My first couple times in and I was getting back to that sick to my stomach kind of intensity which is double lame because I wasn't even working that hard. I need to remind myself to listen to my body. Pushing myself isn't good for my long term goals. I want my fitness to be part of my lifestyle and I'll never get there if I burn myself out every time I try again. It's so tempting because I want to perform at a higher level, but I'll only get there through consistency.
Since I've given up caffeine, sugars and junk food I dont have any aches n pains , zero soreness after training. Sugar causes inflammation resulting in soreness
No coffee crew!
GENIUS. Thank you Firas and Joe. Makes perfect sense. Also, redlining and taxing your body increases great risk of injury.
My grandfather said a similar thing about eating. You should always end your meals feeling a little hungry
I’ll be 62 in a month. I’ve never heard this before. Maybe one of the most logical and best pieces of advice I’ve ever heard!
dude but whats the point of living then
@@SvjetaakJEDNA when u are 'hungry' in a general sense u are living the most imo. It applies to trainig also for example. Many trainers argue that training should be stopped after get fully tired. That way u always come back the next way wanting more and with extra motivation. It promotes a certain kind of healthy addiction.
The mma trainer Firaz Zahabi talks about this in a Joe Rogan Podcast.
@@SvjetaakJEDNA exacly you grandfather was just hungry his whole life which is a uncomfertable feeling the whole time.
I want big, you or smoll
I usually surf five days mornings a week . I used to stay out there for at least 2hrs but now I leave after like 1hr or maybe 1.5hrs . I find that I start getting tired and making mistakes and can turn a good surf into frustration . I know some guys who stay out for 3hrs (somehow) .
This makes sense to me .
Good stuff .
I have been into this training system and it's one of the greatest and best desitions ever
Great video!
Amazing! Thank you. That was what I searched for. I always did to much. The second day after training I felt down and without happyness.
I never had someone explain it that way, this may be a game changer for me
Best video I’ve seen in a while..
Agreed, it’s all about listening to your body and letting it guide you to the next step. Staying out of your head and negative self talk. Trusting and having faith your body can do it.
Problem is people that listen to their body and just stay in bed 😂
The genius behind this 🙌
I train Jiu Jitsu 6 and sometimes 7 times a week and people ask me how? This is how! Train everyday at 70-75% of Max capacity, have fun and find Flow. This is beautiful advice
Done this with my running , went from 252lbs to 142 when I was at my peak marathon running , half marathon was my best distance , I ran everyday once weekly ran 10mile and once an month 20 plus miles , currently at 192 however of the running and walking more ( have dogs ) and doing weight training , I stand by healthy body the rest takes care of its self .
Dude that made so much sense. 11 years ago i decided ti work out went in was doing a routine that a trainer got me started w. I also rode a bike everyday every where i went. I enjoyed the riding the bike and working out i went in everyday and worked out. I didn’t kill myself bcuz i had to still ride. Then some things happen in my life that caused me to stop. Tried to get back on a few occasions had no success. Then one day about two years ago I make up my mind that okay I am doing this i work 4-5 days felt good i was a little sore but hey that was okay. I was going along but a couple of things were not happening no real discernible growth (i do have to say my goal was strength and endurance i was 53 when i started this) So, i changed my diet and changed some of the training regimen. I also upped my time and what i found was i was more tired physically and mentally and felt leas able to put the work in that before. So i took tine off which was a huge mistake bcuz i then started to put off more and more. Anyway Thanks Joe and Firas bcuz i see what i need to do to get back to training.
i love this slideshow to go with the commentary
Spot on advice .
People who over train will love this advice. People who train correctly will disregard it.
"Im a big believer of never being sore" said no bodybuilder ever. lmao
Well theyre not bodybuilders lmaloo
Bodybuilding is a whole different game it's not average joe getting in shape
Well, most of us aren't trying to have our bodies be amazing for few years, only to be possibly needing surgeries, constant medication, chronic joint pain, etc. by the time we hit our 30s or 40s. Good luck and have fun with it man, I respect that grind for sure.
I totally agree with... BOTH ha ha. It depends on your goals. Dorian Yates TODAY trains more like Firas is saying, as he's doing it for health and all. When he was a BB going for the Olympia, he was doing the complete opposite, being intense as possible, sore, and taking long breaks between sessions. I prefer to train like Firas mentions, but I understand some people are wired differently or have different goals. But the macho "train till you drop" mentality is dumb in MMA that's for sure.
They are taking huge amounts of gear, and bodybuilding outside of certain physical illnesses, is useless.
I really love his ideas..
Love u guys❤️❤️❤️❤️
Just discovered your channel man! It's awesome! Thanks
as a "personal trainer" myself... this is why i'd say it's more challenging for an every day human looking to benefit from exercise than an athlete. the athlete has foreseeable goals, targets, and schedule. oppose to the every day human just looking to "better themselves" which, is very broad, vague, and unique in comparison.
This is such amazing advice thank you so much firas for confirming what i already believe
This is great and timely.
Wow.. What a new perspective to daily habit building !!! Thankyou so much. 🙏🙏
I like being sore. It makes me feel like I've done something. It also feels good in a weird way
My thoughts exactly
Get your life together, I used to like it too but that shit is toxic why destroy ur body to feel something.
@@shoyupacket5572 so for someone like me who is a pretty small dude just getting into lifting I should be feeling sore after my workouts?
@@shoyupacket5572 as someone who is just starting to get into working out for the first time I have been targeting some full body workouts for now to just build overall strength. My form isn’t the best and I know it won’t be until I build enough strength to start focusing on form. Should I be working out every other day, every day or what? Don’t want to hurt myself but I also want to push myself so that I can gain strength quickly.
Must not be very active outside of the gym then.
Now go tell this to goggins!
yeah or iron wolf
Goggins can go fuck himself
@@rodi2641 🤣u can go to workout
Goggins is mainly about toughening your mind, because of how badly he pushed his body, he faced a lot of body problems and health issues which isn’t good long term but I agree goggins wouldn’t like to hear this
🤣🤣🤣 picturing the look of disgust on his face
This is brilliant.
Good vid! Nice job!
I first listened to this a couple years ago and its good to hear it again. Its easy to overtrain and go too hard.
It also goes hand in hand with learning muay thai because the Thais have a traditionally high volume training regimen.
Thank you this was a lot of help to learn!
bro Im 40. Im always sore. Even if I don't workout I'm sore. But FR this makes me feel a lot better about my BJJ training. I go 6 days a week, but I limit my sparring to 2-3 rounds and sometimes only drill. My goal is no matter what I hit 6 days a week even if I only drill for 6 days.
This has been a great moral buster for me today. Thank you. Going to go train now😎👊💪❤️
*morale booster
Very helpful video. Thank you.
Same concept as Pavel Tsatsouline"s Naked Warrior book!
Is this like "greasing the groove" training?
Firas point of reference is professional athletes. That is the reason that he says "never be sore", as his students have to train 2-3 times a day and therefore cannot go all out for in each session.
But when you work a desk job and you can only get to the gym 3-4 times a week, you better push your self to the limit and get sore! Otherwise, you lost your chance to give your body a reason to change.
you absolutely do NOT need a gym. plenty of plyo and around the house stuff you can do. jump ropes take up no space. you can do squats, calf raises, pushups and light ab work right in your cubicle. running can happen anywhere, anytime. bike to work. there's plenty of ways and I use them all. hell, even walking the dog 2-3miles a day keeps me fit.
@@cwr8618 , partially agree. You do not need to JOIN a gym, but if you want serious results, you better invest in some gym equipment for your house.
The things you mention are better than nothing, but for sure will not make give you a warrior physique. Invest in some serious but minimal weight equipment (no machines just stands, racks, benches) and add bodyweight, plyos and bands plus outdoor cardio and you are fine.
No
I am a 62 year old blue belt who trains BJJ 5 times per week and I approve this message.
This is how all the top track sprinters train.
Great edition.
this was so good.
Well done video!
This is such good advice
this makes so much sense
This is a very controversial philosophy but the man has results. Dare I say that the truth is somewhere in the middle between his view and the view he's trying to refute?
But the go hard camp has better results lol . I like this guys idea though, because it’s a sustainable and enjoyable way to exercise
Philosophies sale.
@@nathanchianderson I think it depends on what it's for. In MMA (and similar combat sports), you are constantly training drills, movements, sparring and rolling. And if you have to sit out a few days recovering from DOMS, that's a lot of time spent not doing drills, movements and rolling.
Strength training works this way. If you're doing a strength sport like weightlifting or powerlifting, or just want to get stronger, then this is the way to train. Higher number of sets, lower rep ranges, with heavier weights. Training should be hard, but not fatiguing. Gains are actually made during recovery
Great video thanks
Perfectly balanced, as all things should be... “Thanos”
It's all about consistency. If you can only be consistent 3 days a week, great. If it's 5 that's great too...But if you're going hard 6 days a week, dieting etc. for a month, even if you do get some results, you'll burn out and go back to your old ways. Better to build up consistency over the long term.....Consistency is a muscle like anything else....
In 3rd grade we had quarterly physical tests in P.E. I came home sad the first quarter because I couldn’t do as many as the other kids. And I told dad. The next quarter I broke the school record. 26 . Needless to say I couldn’t follow your method to achieve this.. if I could only do 5 then I’d do 5 then Dad would spot me for 10 more. Past failure over and over. If you have less ambitious goals like just maintaining then your method sounds great.
You have to understand he is referring to training as a fighter/martial artist, hence the word 'train'. Going to the gym to lift weights is 'going to the gym'... as a martial artist a large majority of what you do is the martial art hence that is called training
This doesn’t apply to everyone. Some people don’t train everyday anyway..
After you listen to this and think weak workouts are the way to go....listen to the podcast about a wrestler mindset....every day is a burnout and that's what makes you mentally tough
No. You can get mentally tough other ways
@@theelement6255 ok, thanks for the great info
Its not about who trains more though.. its about how smart you train in less time... this all is objective anyway! Different people different goals. But if the goal was for maximum muscle gain, then being sore comes with it. If youre an athelete, then volume would matter more. It all depends on the circumstance(s).
for martial artists, this type of training is perfect but not for bodybuilders
True, imagine dorian or ronnies response to this
For everyone... Except for bodybuilding !
Pro bodybuilders can only handle that level of training from peds.
Yeah for sure..
@@ogrbell8297 not true, we can all train to failure and go beyond it we just need more recovery time. Usually 3-4 days in-between each muscle group is fine for naturals when training with hit style.
Notice how ppl start working out, feel good at first, then 3 months in they quit and restart the cycle every so often. Go 60%-80% most of the time and 90%-100% sometimes and you'll be healthier, more skilled at whatever you're doing, most likely injury free and you'll stick to it
Depends what you want to achieve
What i gathered is that you should not over train to exhaustion if you want to see results. Then once in a while train to your maximum to help you build mental strength and to see where you improved from your training.
Context is key to this. A indicator to over training having to convince your self to train because you don't want to!
A lot of people didn't read the title this video wasn't about building muscle it's about training
He is right and what I do is make the extreme normal. Yesterday I went skiing at alta for like 2 hours, played 2 games of basketball and stopped after a mid range game winner feeling fresh still and had to cut my workout short after squats at 365, bodyweight pistol squats, and powercleans at 225. I had to go to work and then did a sort of physical job for 8 hours. Im doing it again today with more upper body. Like a coal miner who pushes the heavy cart all day, i dont take off days, I can be exerted all day and still push the 800 lb coal cart like its my job. Heavy every day, cardio every day, make it normal so it doesnt make you sore. Like farmer strength. Its just what you do.
Get over yourself.
I agree with him in not being sore, you should only go it enough to stimulate the muscle to grow and get stronger.
If you're not sore then you didn't do anything.
@@torreyintahoe when you workout long enough your body doesn't get sore anymore. I work out for 2-5 hours and go up in weight 5-10 pounds a week. You only need to break down your muscle enough to grow bigger and stronger. It's better to have 2-3 growth periods in a week vs 1.
@@davidsenay2811 Last weekend I went chukar hunting in the mountain of Nevada. We covered 10 miles with 2000 feet of elevation gain. We've been doing this all season. We were all sore. Today I lapped the W Face on Kt at squaw valley for six hours and I'm very sore. It was my 40'th day of skiing this year. You would be too.
@@torreyintahoe any time you do something new your body will be come sore. If your doing a program your body will adjust. Back in the day I use to cut weight doing insanity and could do 2 videos back to back full speed and power...6 days a week and still wouldn't be sore after the 5-6 week of continuous training. A lil stiff but that's about it.
@@torreyintahoe also I wouldn't compare yourself to me... My cardio output is much higher than yours. We aren't even close to the same category. TBH
Four should be your maximum because that means you can control the weight and bar. Anybody can pick up a barbell, bounce it off their chest and put it back up.
So true 👏🏽
Grand!
Exactly he so right. But you still need rest.
He is right.
Excellent common ( uncommon) sense . Live to fight when you actually need to , nobody is a machine
It’s important to understand the context. Firas is talking about how his athletes should work.
Research says novel stimuli create soreness. So if you’re jumping back in or doing new movements soreness is still going to happen. That said, I follow this guys advice to a degree. Definitely onto something.
A bit of both is the best way and all reps ranges
makes sense . i started exercising again a year ago but thought i was suckin at it cause im only sore once in a while . when i was young and raced bikes i way over trained 400 miles a week and just hit major burnout a year or so later and just usually dreaded getting on the bike. maximum effort or giving 100% doesn't actually exist , cause if you gave 100% you'd literally die and exit earth.
Big fan!
This makes a lot of sense
TQ
Amazing
❤️❤️❤️
I really do like this style of training as I tried it out for a month. The only problem is that I don't think it applies to everything and everyone. Especially for weightlifting hypertrophy training. Firas' advice makes much more sense when doing athletic training for a sport/event because i do believe volume is much more important in that aspect. But for the average joe that goes to the gym and does weightlifting, most people don't want to workout every single day of the week and everyone has different goals that can contradict to this. I truly believe that there is no "1 size fits all" within the fitness industry. There is no workout that will work for everybody. There are no certain exercises or certain diets that work for everybody.
I think as long as you find what you enjoy, what works for you, and if you're seeing results, then great! But whatever workout regime you're doing, might not mean it will work someone else.
Firas's advice only apply to a person focusing on sport , this is where he himself misunderstood about training.
Tell this to ronnie "yeah buddy" coleman
This video blurred the line so badly between skill training and strength training.
agreed. delineating for specific results would have been helpful
Paul Davies "Strength is a skill."
- Pavel Tsatsouline
Wow. This is incredibly wise teaching. Loving this. Never seen / heard anything like this before. Thank you.
People like to bifurcate strength and endurance and cite the science behind it. Not that I don’t believe in the difference between fast twitch and endurance muscle but I do believe in increasing the threshold of both and being able to do more strength training over a longer period of time at high intensity while achieving flow state. I say this anecdotally and it’s just my opinion. But I also do agree that one shouldn’t be extremely sore after every workout, and hurt to the point of muscle failure. But a little soreness, and then a little bit of light training Of the same exercise, great amounts of sleep, and food will all add up to gains in muscle and technique.
So when you're sore you just quit? What? When you're sore, stretch out and get with it.
Right!? Who ever said you don’t workout because your sore?
@@1MeanWolverine apparently this guy. I believe he's knowledgeable,but disagree on this point.
Train to accommodate the new load. Don't chase fatigue or soreness, rather focus on technique. When technique is sloppy, stop the movement. Strength is technical mastery.
@@kylebates416 I like that, but I don't chase soreness. I'm 60 years old and soreness is my bed mate.
Well said
I want Firas to meet David Goghins.