This video is of the highest caliber of value you can find anywhere. I mean it's unreal, there is no comparison between Mike's content and the junk thats broadcasting everywhere else. I always leave Mike's videos in awe, hopeful, educated, and inspired.
No shit, this is hands down one of the best fitness videos I’ve ever seen. Even though I’ve been at it over 20 years, I still sometimes overcomplicate and confuse myself, but this brings everything back into perspective. Seriously, thank you for this.
This year (8th grade) my crush took my phone and went through my photos. I had been working out for two months at that point. She saw a progress photo that I had took a week or so before, handed the phone back to me and laughed in my face. I’ve started lifting weights seriously since then.
Wait until you hear from someone you love that "you don't have enough muscles" or "you'll never be as strong as him" or " you can never look good coz you're short". That will push you through gym for the next 50 years lol
Getting "jacked" is for young guys, not for older guys like us. Mike's advice is perfect for young guys wanting to put on mass, for football and for other reasons. But for us older guys, being jacked (heavy) is a recipe for health problems. Joint problems. Sleep problems (sleep apnea, in particular). Heart problems (cholesterol/blood lipids). Being jacked reduces one's lifespan, and for what? Guys our age should be focused on gaining lean muscle and staying lean.
@@SmilingSynicThat’s a whole lotta cope in your comment. I see plenty of guys at my gym in their 50s who are jacked and lean, obviously not 250lb lean muscle but in phenomenal shape for their age.
If jacked means lean and muscular, with an average BMI, then that is a positive. But if jacked means large and muscular with a high BMI, that is a negative, at least for us older guys. @@cdula26
@@SmilingSynic What?!? Jacked = muscular & lean, not some strange overweight pro-strongman training & physique that you seem to think it means. Getting as strong & having as much lean body mass as possible (naturally) is literally the best thing you can do to promote joint health, longevity & general health & wellbeing at any age Everything negative outcome you mentioned is caused by being sedentary & on the contrary is improved by resistance training & stimulating hypertrophy.
Dude, you are so funny with these random comments. I come to your channel for advice and good content, but those funny bits really keep me coming back. I'm always chuckling
Dr.mike I know you won’t see this but when I’m alone at night and I feel sad I flip on one of your videos and it all floats away brother very therapeutic and great for mental health as well brother⚡️
Hey Mike. Started watching your videos properly ~2 weeks ago. I just wanted to say thank you. My training has improved immensely. Very excited to see what happens over the coming year in terms of my physique. As always, very grateful for the information. All the best.
He is not the best. Bart Kay is an Exercise science and research scientist when it comes to health and nutrition and well-being in general and is more equipped to understand these things more effectively
I started training about 2 weeks ago, and I must say these videos have helped me a ton. I'm quite overweight/obese (6ft 230lbs), and I've tried losing weight/building muscle so many times in the past, and I just have never had the motivation or dedication to keep going cause my body never really changed. In the past two weeks my body has seen changes that I never even knew were possible, and from what I can tell most of my progress is only visible to myself, but the RP channel really opened my eyes to training in the correct way. As Dr. Mike started talking about reaching close to failure on most sets, I just smiled. I've been in the gym 5 days a week for the past 2 weeks feeling gravity just 5x on my ass on every set, and man it feels great! Need to work on my controlled eccentric a bit more, but all I wanna do towards the end of each set is just rep it out as fast as possibe😅 thanks Dr. Mike, I hope in a year or two I will be in the best shape of my life ❤️
So for me slow didn’t work, I noticed I need to eat too full. I just did OMAD or 18/6 Intermittent Fasting, UpperLower (compounds lifts), eating 2000kcal a day and getting in at least 120g protein each day. You do this consistently for 3 months, guaranteed 12-15kg down with your height. Then take a break for 2 weeks at aminainencr and go for slower cut at 2500kcal a day. Some days I even fasted, if I essentially hungry, diet soda and chewing gum. Print out meals you like with written up kcal, to not need to count calories and only eat those meals. I printed out probably 50 meals I like and placed them in a notebook in kitchen. It took all the math and calorie counting out of it. You got eating problem, not not eating problem, which is basically a addiction problem. How to fix it, just don’t eat. Have you ever seen a starved person who is fat… exactly.
How are you obese with those numbers when I'm 6'2 and 216 pounds and I'm quite lean. Anyway just wanted to say to you don't be to strict to yourself and dont worry about the weight. If u will eat the same as you did now and start training you will naturally went down in weight since u will burn more and re-compose due to weightlifting and nooby gains so glory days ahead for you. I'm 9 months into training and in first 6 I went down 11 pounds to 205 and totally changed my body composition and now I'm lean bulking to 225. Just got back to same weight as I was 9 months ago and I definitely look totally different.
@ULTRAOutdoorsman Bit overweight with semi visible abs... BMI is rubbish since it doesn't take body composition in consideration and since he started lifting he can recomp a lot and lose some weight in the process. As I said after 9 months I look completely different and I'm back at the exact weight as I was when I started lifting. Main point of my post is that people like him who already started doing something for their bodies shouldn't be to harsh on themselves and just enjoy the process.
Yep, I have to remind myself every workout to slow the eccentric. That prevents the old habit of just going through the motions or throwing the weights around with no concentration on continuous tension.
1) get enough protein 2.2 gm/kg or 1 gm/pound body weight 2) get enough calories 3) correct your technique (get deep stretch) 4) go hard enough per set 5) do enough sets 6) get enough weekly workout (each muscle 2x per week, train 4-6 days per week) 7) be consistent 8) don't do too much 9) deload every few months (for every few months, do with less intensity/sets to get better gains) 10) do enough variation
@@EinSofQuestermany different sources mostly say somewhere between 1,5g to 2,5g...I doubt many people control their protein intake that much that it matters too much
Slowly upped my sets per muscle and my sleep has been the best it has ever been. Had trouble sleeping since childhood now 44 and this is what I have been missing.
I appreciate your insight on your so called "guess and check" , because I learned years ago that I require 3-4 sets of 15 to 20 reps for gains. Great post!
That lifetime guess and check is soooo spot on. I just started going to the gym last month doing basics and almost all of the basic movements don't make me feel good. That's until i started trying out new things and the difference is mind blowing. My joints dont hurt, the pump is amazing, and I feel my muscles a lot better.
Number 10 is a game changer! Dumbbell curls did very little for my biceps/mind-muscle connection. Then, I started doing chin ups, and they destroyed my biceps, getting MM-connection and a crazy stretch and pump.
@@duanefrench3500 funny enough, I’m able to lift heavy, progressive overload and do 5 sets of 12 hard reps, but I wasn’t getting the MM-connection that straight-up chin ups can give me. I may have to look for dumbbell variations that can provide me with better stimulus for growth 💪🏽
I'm 63 and train 5 times a week. I love pushing myself and cycling my lifting(working up to heavier weights, then dropping back down and doing higher reps with less weight after a certain number of months) to keep things interesting. My training includes each muscle group at least 2 times a week. Legs are most important to me as I have both hips replaced since 2015. I also add and subtract different lifts every few months, depending on if it works a muscle in a new way that I can feel. An example... Since September I have added rack pulls to my back day. Fist I set a goal of 200 kilos for 3 reps on my heaviest set. I did that before the end of November. I am now working my way back up in weight, starting with my heaviest set with 150 kilos for 10 reps. Today I did 170 kilos for 10 reps on my heaviest set. I'm pretty happy with that.
I think its great that you lift at this age, it has great health benefits. But i dont think that this huge axial load is good for your hip replacements (or your spine)...there are definitely better exercises, where you dont have to lift so much weight for a sufficient stimulus. Im a physical therapist btw...maybe ask your orthopedic surgeon just to make sure.
my ex told me she likes my body and she doesnt like muscular guys, then i found her commenting on a guy's picture on instagram saying she'll never stop crushing on him because of his physique. that changed my life
Everyone wants their partner to be the best version of themselves. But you also love them for the person that they are today, so she probably wasn’t lying to you when she told you that. I’m making an assumption here but if she commented that after you guys split, she’s allowed to comment whatever she wants on whichever IG account. Don’t let it take away from your self worth, friend. That said, I hope you more gains. Godspeed!
Thanks bro for the most honest video on the subject I have ever seen!!! I hit a wall at 205lbs and I thought "what's up?" " I train hard 3 times a week and am consistent never miss a day" "I eat so much why the wall?" Now I see I was doing 9 of the 10 things but must eat even more so thanks again. 220lbs here I come!!!
I'm a complete newbie. and for the last month I've been doing what's called exercise snacking. I'm not really focusing on consistency, but I Just try to make sure that I hit every muscle I can multiple times a day all day long. Even at 40 years old, I gotta say I'm getting stronger and more Athletic than I've ever been, in my body is starting to look Really good. I guess it's because I'm new to exercise. I suppose I'll keep doing this until it stops working, at which point I'll Start following all of this more advanced advice. But for now, this is the only thing that has ever worked for meAnd given me the motivation to keep going.
I had to do this every time I had a baby. I'd do push ups on the bench while I was waiting for the kettle to boil, walking lunges up the hallway to get a tea towel, and then crabs (I think that's what they're called) on the way back. Squats with the baby, bicep curls with the milk cartons, chin ups on the deck roof out side etc Worked a treat for me. Only problem is, my kids now rarely enter a room normally - they skip, hop, twirl, jump, somersault, gallop....
And indeed a small/not big already person's muscle can take much less weight, and so exercise damaging the muscle, that makes the body and system more stable and in equilibrium for survival So we've got to train it more and especially in a consistent basis.
I burned out after about 8 months of consistent, weekly, hardcore training. I was grinding hours a day in the gym as hard as I could and felt discouraged because I felt wasn’t making any progress, especially compared to the beginning. I’ve been slacking for the past 3 months, but I think the overtraining point has helped me understand why my progress stopped and has helped me find the solution to that problem. It’s back to the grind again, and I will keep that in mind now.
Technique, correct biomechanics, tempo (explosive positive, steady and controlled negative) this, and literally everything Doc Mike advises is pure gold. This Gentleman is phenomenal in his awesome knowledge of exercise pysiology. Additionally he speaks clear, concise, and Always grammatically correct. I believe that Doc Mike would have been a success at Anything he put his brilliant mind to. Kudos to You, Doc!
As usual no nonsense videos and podcasts that break down and explain everything clearly, keep up the good work RP and on a side note been using the RP hypertrophy app for 3 months on 4 week mesos, and I've never had my joints and body genarally feel better whilst my lift weights, reps and form all go up, and because I've been a good boy this year, Santa brought me a pair of Versa Gripps and they are also bloody amazing. Everyone keep up the good work at RP you absolute f*cking legends 💪
Im learning so fast from this channel. Im 36... and training more efficiently and smarter than ever. Tweaking the diet bit by bit. Techniques overhauled... pumps and burns are amazing. Joints feel amazing... those gains better come 😂
Great video quick & specific. I'd add MIND MUSCLE CONNECTION...Which means Focus on firing / engaging the specific muscle(s) while doing the exercise! Don't just throw the weights around or rush through the set! Each movement Counts !😊
So glad I came across this video today. As someone that is getting back into weight training, as I have been out of it for 5 years this is extremely helpful. Back to crushing it. Thanks Dr. Mike
This channel really has helped me fall back in love with learning about fitness and my workouts definitely have gotten better using methods and cues from this channel. Plus Dr. Mike is funny af. So basically THANK YOU.
I've just come home from my first workout in the gym and I'm still not a freak of nature! I'm glad i found this video in my time of despair, thanks dr. Mike!
I started training in December and go 6 times a week (used to be 3-4 until a few weeks ago). I’m finally seeing a decent gain especially on bench press. Good advice.
Found out about 3 weeks ago from your videos that I was over training for the last 2 .5 years. Dropped the volume by 1/3 and I'm more sore after ever lift, and I'm not having to take a 2 hour nap immediately after every workout to avoid getting sick every month.
Thanks Mike, only found your channel recently after the Over/Under Ratings with Jeff Nippard. This is really good direct content. Love it. You obviously talk about this stuff a lot, there's some great phraseology in there. Love the constant "guess and check". It's fun to do new exercises. I play over 45s football so I have the advantage of always having different injuries to rehabilitate. As an older athlete I'm finding a lot of value in the slow and controlled lifting and using lifts for stretching, which I think aligns with the technique points. Finally an empty aesthetic point; good to see some hairy guys.
Alternate reality where this is Greg Doucette video 1) eat from my friggin cookbook 2) eggzersizes from my training book 3) coaching me and my team 4)sleep, use Delta Sleep, G Sleep etc 5) G-Test 6) 3-Test 7) Ecdybuilder 8) GO2Max 9) GO2Max again 10) GO2Max active ingredient NMN, human randomized trials Andrew Huberman
Hey, great breakdown! For those wondering how to maximize gains, here's a quick summary: Nail your protein intake at 1g per pound. Ensure you're in a calorie surplus for consistent weight gain. Prioritize controlled, deep stretches, and maintain proper technique for consistent reps. Push yourself to failure for that extra intensity. Aim for 5-8 sets per muscle group to stimulate growth. Consider multiple weekly workouts - hitting the same muscle 2-3 times per week or going full body 6 times a week. Consistency is key week to week. Be mindful of not overdoing it - quality over quantity. Deload every few months to give your body a breather. Keep it interesting with exercise variation - mix up reps, machines, barbells, dumbbells, cables every few weeks. Solid tips for anyone looking to level up their gym game! 💪🏋♂
One training scheme that’s really worked for me, especially for chest/bench strength and back is this: Week 1: 5-8 sets of 12-15 reps@ 50% of max with 1 min rest between. Week 2: 5-8 sets of 10-12 @65% of max. 2 min rest between sets. Week 3: 5-8 sets of 6-8 @ 75%. Rest 2-3 min. Week 4: 5-8 sets of 4-6 at 85-90% of max. 3-5 min rest. Each cycle add 2.5-5lbs. At 3 months re-challenge max attempt and calculate new percentages and start again.
I’ve recently started going to the gym seriously again in an attempt to improve my strength for pole dancing and your videos have taught me so much! I generally do 3 days a week with 2 leg days and 1 upper body since my pole practice tends to favor upper body anyways but I might try to increase it to 4 days a week in an attempt to improve my aesthetics too
Pole dancing, especially if you go watch the pole dancing competitions, is a mind-boggling athletic sport. Most people think strippers in heels shaking tail, but when you look at the competitors, it’s insane how strong they are. I would bet most buff gym guys would get smoked with the kind of calisthenics, body control, coupled with rhythmic timing pole dancers have. And a lot of them are still doing lands and launches in giant heels (which is weird to me, but quite a flex in itself).
This was extremely helpful, I was kind of surprised though that sleep wasn't on the list. That turned out to be a problem for me at one point and fixing it sent me through a platue
Sleep is definitely my number 1 issue. It's just hard having kids, you have teens who won't go to bed on time and then you have toddlers who wake through the night. It's a recipe for disaster
Hi Dr. Mike. I just found your channel, and really enjoy your content. Your straightforward, no bullshit approach to delivering scientifically proven methods is exactly what we want. I am a fellow doctor (head and neck pathologist), also have hairy shoulders and male pattern baldness 😅, and feel like your sense of humor is identical to mine! So, you have a kindred spirit among your viewers. That's not gay at all.😏 Thanks for all you do!
47 years old. 250 lbs. 5’11”. Been on 315 for singles for THREE YEARS. Once or twice for doubles. about to give up. Swear i don’t know what to do anymore. Late 40’s is a pipe dream to get 315 for 5 i guess. Anyway, always great content.
I'd say you should try doing something else, or lower the weight. On the other hand, you're at the age where you're more likely to decrease in strength and size if you have maximised them, so don't get your hopes up.
You might have gotten all the strength (1-5 reps) you can out of your current muscle mass. You could try adding higher rep (8+ minimum), higher volume, full stretched ROM hypertrophy training to give yourself more size to get strength out of.
Nothing but truth here! I had to grind away for 20 years at my career to make it to a great financial position! Most people wouldn’t go through that hell and I don’t blame them. Its not for the meek! I don’t watch sports or distract myself. Stay focused your life’s mission!
Dr. Mike, Can I get your input on an older lifter regarding this top 10 list and possible differences between a young lifter experience vs. an older? I'm 61 and lift daily. Been lifting seriously since 2015. However, over the last few years experienced issues with recovery. Thank-you great content from a fellow Michigander.
Something I just commented on a different thread which is also apt here. Something I do at times to maximise both volume and recovery is to train a bro split but only training every other day, you hit the muscle every ten days but on those days you are able to hit it with both high frequency and high volume as those days off in-between workouts keep you below feeling over trained or worn down. it allows me to hit more volume per month on each muscle group whilst still at a very high intensity whilst still maximising recovery. 10 days between hitting a muscle group will take some getting used to mentally but then remember you're still getting stimuls on other days such as biceps being worked on back day etc (you can even through in 3-4 sets at the end if feeling the need)
Good thing to keep in mind, only train a muscle group when it is recovered from its last session, because of yr age your maximum recoverable volume and yr fatigue levels are going to change a lot quicker then a young person, just be hyper aware of the changes and adjust volume and recovery according, practicly this might mean less volume more recover as the years go on, good thing is Maintaining your current level of muscle mass takes a lot less volume than increasing it
exercise selection is another thing thats always worth looking at when it comes to managing recovery, exercises such as squats and deadlifts having a high rate of stress on the nervous system which can be substituted for other movements with the same results minus the stress on the body. Also unilateral movements as one set is essentially x2 sets
I'm building muscle at a solid pace with Mike's advice. What I'm struggling with is getting rid of the extra fat on my tummy. Mike please more vids about **effective cardio**
Rapid walk daily (zone 2 cardio) and try to fast from an early dinner until morning (12 hours is even better, and 16 hours better still, but it's hard to build while doing IR for longer periods than that, and remember that your body can only handle maybe 40-50 g protein at a time and needs a couple of hours between protein "doses")
If you got extra fat on your tummy, you don't need to eat more to gain muscle. This video targets the "hard gainer" dudes. Eat less, increase the protein intake, increase the fiber. Eat less fatty foods and keep your carb uptake well, AND MOVE MORE. Think more whole foods like chicken, rice, greek yogurt, milk, beans, rice, potatoes, lettuce, fruits and veg high in micronutrients and fiber like berries and spinach. Eat calorically dense foods less often. I enjoy me a good Krispy Kreme donut every now and then but Its few and far between, and I treat it as a treat. Do steady state cardio. Zone 1 to 2. Not just zone 2. Go for a long relaxing walk. Like 5 miles. Go outside(not now that its freezing). And just walk around town. Get lost in the sauce. Listen to some music. Enjoy the vistas. Before you know it. You burned a shitload of calories and you enjoyed yourself. Its not hard. It takes time but its not hard.
Look up the difference between fat burning and cardio, get a heart rate monitor if you can, you burn more fat at a 70-80% of max heart rate than at 90%
That's not how diet works when you need to hit specific macro targets to maintain proper growth... You only create a deficit with fat-burning cardio Its far more complicated than just 'eat less' lol@@laneawakeDan
I've been at this very consistently for 1 month now, and I just feel like it's part of life. I've tried so many times in the past, but I didn't have the mindset that training is a lifelong process. When I take a couple of days off, i know that I need it. No matter what I do, I'm going to hurt for a few days, but I need to consider keeping track of my progress. I like this format of video. I can get a good workout in about the same amount of time.
Amazing summary as always. Thanks dr Mike. I think my own issues are down to #11 - not sleeping enough. Still working on it. Keep up the great work sir.
I was looking to see if there was ever a review done for the P90X program. I realize this type of workout is not the main focus of your company but reviewing other programs and coaches is something that is done. I would be interested in seeing a review from a program that is 20+ years old. (There is still a pretty big following for his stuff.) That could turn into a long video, so maybe the highs and the lows and the nutrition plan would be a good review. I believe Tony Horton has even come out and said a few of the moves should probably not be done, but I do not have a source, that's just reddit hearsay. Thanks, Red
I imagine it would be a pretty short video. Fine cardio, but you're not gonna build much muscle doing it. Decent for getting beginners into working out
@drumline17 totally false. P90x will get you jacked, and will have the average person building shitloads of muscle. Now, will it get you massive juiced jacked horsey gains? Absolutely not. Can it develop a completely aesthetic and athletic Greek god sculpture type of body? Absolutely. I know from personal experience as thats what I used along with GOMAD to get back into shape after injuring my knee and joining the military to attach to the special forces (3d Recon, to be specific). I was 242lbs, 9% BF, at 6'6/78in. P90X is one of the best programs you can do for general overall fitness -- just dont use it expecting it to add plates to your bench. Use the program in the context it was designed for -- that goes for EVERY program, not just P90X.
Dr Mike is pretty clear about his training principles. The exercises have to be 1. Specific and 2. Take the target muscle close to failure. So these fast paced group type of classes are very unlikely to provide enough stimulus to each individual muscle to really bust through new gains. In your example you were regaining old muscle, which is much faster and easier than building new muscle, especially for an intermediate lifter
@@formdoggie5 "shitloads" of muscle? Lol. If you gained shitloads doing p90x youd've gained 10 shitloads doing something else. I agree that p90x is great for general fitness. It gets your heartrate up and keeps it up. But unless you're already in great cardiovascular shape, your muscles aren't going to be the first thing fatiguing in the vast majority of the exercises. It is not a great muscle building program, it's most effective as a fat loss program As far as "using the program in the context it's designed for", I 100% agree, and I think you're overlooking that yourself. P90x isn't marketed at people getting into special forces. It's marketed as a beginner/early intermediate fitness video. All their before/after pics are people who are CLEARLY overweight, not people who are jacked before they start.
I'm a 6'3" 178lb twig and I'm seriously trying to make a conceited effort to bulk up. I've always had an extremely fast metabolism. Gaining weight is insanely difficult for me (I know, not the worst problem to have). After watching a few of your vids, I've realized that my diet has been absolutely atrocious for gains. I just wasn't consuming nearly enough protein/calories. I absolutely love these videos. They're scientifically salient, clear and informative while mixing in just the right amount of humor. I'm so glad I discovered this channel! Keep up the great work!
Point 8 really reached out to me, I've been consistent for about 6months on a new program, and I've been grinding through tiredness and not wanting to go gym, every set is torture. Im still seeing gains, but my body just shuts down. I had a break and gained more energy, but i feel like working out for 1hr just isnt enough. I need to be in there for 2+ hours atleast
If you’re working out more than an hour you should consider how many times a week you’re training, you may be doing too much on too little of days, 2 hours doesn’t produce productive workouts imo, mentally and physically.
Dr Mike, I have insane tibialis anterior jenetics and am trying to play into my strengths to get gurls, so please give us a guide on how to maximize the tibialis anterior growth. (just to be clear, tibialis anterior on the front of my leg, not the back).
mfers sleep on Tib-ant. isolation. But no joke, ankle injuries/ sprains overly frequent and prominent in my life. After ankle curls and full ROM rotations, all types of clocks, them shits have never failed/ disappointed me from giving out or over use. Plus, Know I have situationally directional meat to protect my shins from all the midgets I insult. Just work in tib-ants. like you would neck, with high self esteem and shamelessness
When I got back into fitness, I started working out at a bodybuilding gym. Moved across the state and doing more work traveling so I switched to PF w/ the Black Card. I can see a noticeable difference in how much struggling is going on during sets. No one seems to get red and sweaty, no one seems to breath hard after their last set. I really don’t see much effort being exerted.
More X per week has been a game changer for shoulders and arms. I've put more size on my shoulders and arms from 49-51 than I had in decades prior to. Definitely something I should have been doing all along
dr mike, here's a question, can i still build muscle if im only eating 0.5g of protine per lbs? or there is a minimum for muscle building to kick in after training
He does have a video on how much protein you should consume; hint many of us eat TOO much. Myself, I AIM for 1g per lb -- but that's because I'm aiming to lose weight and looking for the best macro for me personally.
Protein consumption is like a sliding scale... there is obviously an optimal amount, but if you consume a bit less than that, then that's fine you just might find it takes longer to achieve the same results as if you'd consumed "optimal" levels! You'll still make gains though so don't worry
You won't get your best possible results that way, but you'll still grow up until whatever threshold that amount of protein intake can sustain. You'll get best results at around 0.7-0.8 g/lb per day. The 1.0 g/lb threshold is a good safety margin to ensure you're maximizing results. So if you can increase intake with protein powder or something, you'll see some benefit, but you're not gonna completely kill your gains if you don't.
a girl telling me "why are you in a tank top youve got no muscles" in 5th grade changed my life
Bro that’s brutal asf 😭
Bro that’s serious character building stuff 😂
Oowf 😢
5th grade!? 😂 like you're gonna be a super jacked 10 year old or something lmao!
Villian arc
This video is of the highest caliber of value you can find anywhere. I mean it's unreal, there is no comparison between Mike's content and the junk thats broadcasting everywhere else. I always leave Mike's videos in awe, hopeful, educated, and inspired.
I cried after watching this video. Mike is stunning and brave.
Oh I used this video to edge for 20 minutes. Cool for you
@@eug4684bro how do you do that?? I cant ever get passed the hypertrophy app ad without tipping over and blowing my load.
Lol except for his front squat video. Garbage.
It's been 7 hours since you left your comment, I'm sure you are still in awe.
“Affirmative! Let’s go reproduce!” Had me dying 😂😂😂
She won’t interface with me 😞
Read this as he said it 😂
The best is about the captives towards the end,i cannot :D
ᏀᎢᏈᏀᏈᏀᎦᏯᏌ’ᏯᏯᏯᏝᎦᎦᏓᏌ ᏍᏍᏍᏍᏍᏍ 😂
No shit, this is hands down one of the best fitness videos I’ve ever seen. Even though I’ve been at it over 20 years, I still sometimes overcomplicate and confuse myself, but this brings everything back into perspective.
Seriously, thank you for this.
Seriously man, the overcomplication trap is so easy to fall into; just gotta stick to basics. This is great.
thats just sad man
@@caprimann87no maidens?
This year (8th grade) my crush took my phone and went through my photos. I had been working out for two months at that point. She saw a progress photo that I had took a week or so before, handed the phone back to me and laughed in my face. I’ve started lifting weights seriously since then.
Don t worry bro is happend to the best of us 💪💪
It's okay bro your in 8th grade 😂 your muscles will come overtime no rush
You're still a kid. Be aware of the weights so you don't hurt your spine
@@vladalx8820The only problems I’ve had so far are in my elbows when I hit triceps but it’s almost recovered
Wait until you hear from someone you love that "you don't have enough muscles" or "you'll never be as strong as him" or " you can never look good coz you're short". That will push you through gym for the next 50 years lol
Bro is the real life Krillin
Greatest compliment, considering that Krillin is the strongest human in his universe.
krillin was the strongest human in his universe so bro gave him the ultimate compliment
🤣🤣🤣
@@MyNameisRevenant i thought that was uub?
@UCUCUC27 uub is technically a reincarnation, also he is still a toddler during the T.O.P.
As a 53 year old beginner, six-months into my journey, you've opened my eyes Mike. Thank you.
good luck!
Getting "jacked" is for young guys, not for older guys like us. Mike's advice is perfect for young guys wanting to put on mass, for football and for other reasons. But for us older guys, being jacked (heavy) is a recipe for health problems. Joint problems. Sleep problems (sleep apnea, in particular). Heart problems (cholesterol/blood lipids). Being jacked reduces one's lifespan, and for what? Guys our age should be focused on gaining lean muscle and staying lean.
@@SmilingSynicThat’s a whole lotta cope in your comment. I see plenty of guys at my gym in their 50s who are jacked and lean, obviously not 250lb lean muscle but in phenomenal shape for their age.
If jacked means lean and muscular, with an average BMI, then that is a positive. But if jacked means large and muscular with a high BMI, that is a negative, at least for us older guys. @@cdula26
@@SmilingSynic
What?!? Jacked = muscular & lean, not some strange overweight pro-strongman training & physique that you seem to think it means.
Getting as strong & having as much lean body mass as possible (naturally) is literally the best thing you can do to promote joint health, longevity & general health & wellbeing at any age
Everything negative outcome you mentioned is caused by being sedentary & on the contrary is improved by resistance training & stimulating hypertrophy.
Dude, you are so funny with these random comments. I come to your channel for advice and good content, but those funny bits really keep me coming back. I'm always chuckling
I could not disagree more.
Couldn't agree more!
Proper old Jewish wit
How tf did this guy know about Kelsey
Bro I know right holy shit
Ether one of you named billy by any chance??
was kalcee for me :O
he's a wizard lol
😂😂😂😂
Holy shit that intro story was fucking hilarious with top level delivery. You, sir, have many talents besides your main gig.
I’m *Definitely* getting *Bigger* and *Harder* watching your videos Dr. Mike. Just wondering when the gains will come.
Oh you will come very soon 😅
Trust me if you keep watching your gains will come again and again. Just constantly coming.
Disgusting
@@mindyann8903🍆
@@mindyann8903how are you watching this channel if you are disgusted by this comment? 😂
Dr.mike I know you won’t see this but when I’m alone at night and I feel sad I flip on one of your videos and it all floats away brother very therapeutic and great for mental health as well brother⚡️
I'm going through a tough time and your videos are the only thing that cheers me up keep up the great work
Good luck man 😊
Focus on gratitude. It's the anitdote to the fear you're feeling.
keep ya head up champ
you will make it through bro
Tough time doing what dude what the f*** are you talking about
The more I watch the more I learn the better workouts I’m getting. Dr Mike is a genius and a beast. Listen to this man.
Hey Mike. Started watching your videos properly ~2 weeks ago. I just wanted to say thank you. My training has improved immensely. Very excited to see what happens over the coming year in terms of my physique. As always, very grateful for the information. All the best.
Make sure you watch his advanced hypertrophy playlist. It's long but worth it
How much can it improve in 2 weeks?
@@Romo69
Thats because you equate training with outcome ( Gainz).
His training improved a lot , his gains will come over time
I'm surprised he not selling me a $1000+ Course on this stuff I've learned so much from this guy man... and plus he's funny as fk
I doubt it, just 2 weeks, come back here in 2 years.
Short answer: Bc you aren’t watching Dr Mike!
Dr Mike 😢
Facks
Because you don’t have the RP app
Shorter answer: Bc you're natural
He is not the best. Bart Kay is an Exercise science and research scientist when it comes to health and nutrition and well-being in general and is more equipped to understand these things more effectively
I started training about 2 weeks ago, and I must say these videos have helped me a ton. I'm quite overweight/obese (6ft 230lbs), and I've tried losing weight/building muscle so many times in the past, and I just have never had the motivation or dedication to keep going cause my body never really changed. In the past two weeks my body has seen changes that I never even knew were possible, and from what I can tell most of my progress is only visible to myself, but the RP channel really opened my eyes to training in the correct way. As Dr. Mike started talking about reaching close to failure on most sets, I just smiled. I've been in the gym 5 days a week for the past 2 weeks feeling gravity just 5x on my ass on every set, and man it feels great! Need to work on my controlled eccentric a bit more, but all I wanna do towards the end of each set is just rep it out as fast as possibe😅 thanks Dr. Mike, I hope in a year or two I will be in the best shape of my life ❤️
So for me slow didn’t work, I noticed I need to eat too full.
I just did OMAD or 18/6 Intermittent Fasting, UpperLower (compounds lifts), eating 2000kcal a day and getting in at least 120g protein each day.
You do this consistently for 3 months, guaranteed 12-15kg down with your height.
Then take a break for 2 weeks at aminainencr and go for slower cut at 2500kcal a day.
Some days I even fasted, if I essentially hungry, diet soda and chewing gum.
Print out meals you like with written up kcal, to not need to count calories and only eat those meals.
I printed out probably 50 meals I like and placed them in a notebook in kitchen. It took all the math and calorie counting out of it.
You got eating problem, not not eating problem, which is basically a addiction problem. How to fix it, just don’t eat.
Have you ever seen a starved person who is fat… exactly.
How are you obese with those numbers when I'm 6'2 and 216 pounds and I'm quite lean. Anyway just wanted to say to you don't be to strict to yourself and dont worry about the weight. If u will eat the same as you did now and start training you will naturally went down in weight since u will burn more and re-compose due to weightlifting and nooby gains so glory days ahead for you. I'm 9 months into training and in first 6 I went down 11 pounds to 205 and totally changed my body composition and now I'm lean bulking to 225. Just got back to same weight as I was 9 months ago and I definitely look totally different.
@ULTRAOutdoorsman Bit overweight with semi visible abs... BMI is rubbish since it doesn't take body composition in consideration and since he started lifting he can recomp a lot and lose some weight in the process. As I said after 9 months I look completely different and I'm back at the exact weight as I was when I started lifting.
Main point of my post is that people like him who already started doing something for their bodies shouldn't be to harsh on themselves and just enjoy the process.
You see result faster than me. Good job! Keep going brother 💪
Yep, I have to remind myself every workout to slow the eccentric. That prevents the old habit of just going through the motions or throwing the weights around with no concentration on continuous tension.
1) get enough protein 2.2 gm/kg or 1 gm/pound body weight
2) get enough calories
3) correct your technique (get deep stretch)
4) go hard enough per set
5) do enough sets
6) get enough weekly workout (each muscle 2x per week, train 4-6 days per week)
7) be consistent
8) don't do too much
9) deload every few months (for every few months, do with less intensity/sets to get better gains)
10) do enough variation
thank for resuming, was getting tired of reading emotional comments...
He said 1 gm/lb that 2.2 gm/kg
@@EinSofQuestermany different sources mostly say somewhere between 1,5g to 2,5g...I doubt many people control their protein intake that much that it matters too much
Tbh 0.8/lb is fine too but going higher never hurts
👑
The world is a better place with Dr. Mike. We need more people in society like you!
Oscar Wilde was Irish, from Ireland. Great reference.
American hero 😆
Doesn't being an english speaking homosexual make you an american hero these days?😜
Also......a pedo! There's that.
Slowly upped my sets per muscle and my sleep has been the best it has ever been. Had trouble sleeping since childhood now 44 and this is what I have been missing.
Insufficient sets stopped your sleep.
@@What-he5pr fam has too much energy to burn; has trouble feeling tired
@@Chris-el4hdI had the same problem. Started aggressively losing body fat and I’m sleeping amazingly now lol
@@KV_Lifts heck yeah! Just don't let it transpire into over work. Papa Mike will say for us to rest
lol i stopped working out at night, that helps as well.
Hands down the most engaging person to listen to
I appreciate your insight on your so called "guess and check" , because I learned years ago that I require 3-4 sets of 15 to 20 reps for gains. Great post!
That lifetime guess and check is soooo spot on. I just started going to the gym last month doing basics and almost all of the basic movements don't make me feel good. That's until i started trying out new things and the difference is mind blowing. My joints dont hurt, the pump is amazing, and I feel my muscles a lot better.
Number 10 is a game changer! Dumbbell curls did very little for my biceps/mind-muscle connection. Then, I started doing chin ups, and they destroyed my biceps, getting MM-connection and a crazy stretch and pump.
Mike Mentzer approves.
Did your biceps not get stronger?
@@duanefrench3500 funny enough, I’m able to lift heavy, progressive overload and do 5 sets of 12 hard reps, but I wasn’t getting the MM-connection that straight-up chin ups can give me. I may have to look for dumbbell variations that can provide me with better stimulus for growth 💪🏽
@@duanefrench3500no... but his body odor did 😂
Close grip chin ups destroy my biceps. So much it's pretty painful to get through 3 sets. Love them.
I'm 63 and train 5 times a week. I love pushing myself and cycling my lifting(working up to heavier weights, then dropping back down and doing higher reps with less weight after a certain number of months) to keep things interesting. My training includes each muscle group at least 2 times a week. Legs are most important to me as I have both hips replaced since 2015. I also add and subtract different lifts every few months, depending on if it works a muscle in a new way that I can feel. An example... Since September I have added rack pulls to my back day. Fist I set a goal of 200 kilos for 3 reps on my heaviest set. I did that before the end of November. I am now working my way back up in weight, starting with my heaviest set with 150 kilos for 10 reps. Today I did 170 kilos for 10 reps on my heaviest set. I'm pretty happy with that.
I think its great that you lift at this age, it has great health benefits. But i dont think that this huge axial load is good for your hip replacements (or your spine)...there are definitely better exercises, where you dont have to lift so much weight for a sufficient stimulus. Im a physical therapist btw...maybe ask your orthopedic surgeon just to make sure.
I appreciate how Mike cracks me up good while explaining these things.
my ex told me she likes my body and she doesnt like muscular guys, then i found her commenting on a guy's picture on instagram saying she'll never stop crushing on him because of his physique. that changed my life
Don't trust women
I hope you punched her in the pussy
Everyone wants their partner to be the best version of themselves. But you also love them for the person that they are today, so she probably wasn’t lying to you when she told you that. I’m making an assumption here but if she commented that after you guys split, she’s allowed to comment whatever she wants on whichever IG account. Don’t let it take away from your self worth, friend. That said, I hope you more gains. Godspeed!
I hope she's not your girlfriend anymore.
Key word. Ex. Good 4 you
Definitely the best Dr. Mike video yet. If there's only one you watch, this is it.
Thanks bro for the most honest video on the subject I have ever seen!!! I hit a wall at 205lbs and I thought "what's up?" " I train hard 3 times a week and am consistent never miss a day" "I eat so much why the wall?" Now I see I was doing 9 of the 10 things but must eat even more so thanks again. 220lbs here I come!!!
You’re the only one I can watch the entire video with total interest. And an outcome of knowledge! Thank you!
I'm a complete newbie. and for the last month I've been doing what's called exercise snacking. I'm not really focusing on consistency, but I Just try to make sure that I hit every muscle I can multiple times a day all day long. Even at 40 years old, I gotta say I'm getting stronger and more Athletic than I've ever been, in my body is starting to look Really good. I guess it's because I'm new to exercise. I suppose I'll keep doing this until it stops working, at which point I'll Start following all of this more advanced advice.
But for now, this is the only thing that has ever worked for meAnd given me the motivation to keep going.
I had to do this every time I had a baby. I'd do push ups on the bench while I was waiting for the kettle to boil, walking lunges up the hallway to get a tea towel, and then crabs (I think that's what they're called) on the way back. Squats with the baby, bicep curls with the milk cartons, chin ups on the deck roof out side etc
Worked a treat for me.
Only problem is, my kids now rarely enter a room normally - they skip, hop, twirl, jump, somersault, gallop....
And indeed a small/not big already person's muscle can take much less weight, and so exercise damaging the muscle, that makes the body and system more stable and in equilibrium for survival
So we've got to train it more and especially in a consistent basis.
I’m building a decent amount of muscle, I’m just here for Dr. Mike 😎
I burned out after about 8 months of consistent, weekly, hardcore training. I was grinding hours a day in the gym as hard as I could and felt discouraged because I felt wasn’t making any progress, especially compared to the beginning. I’ve been slacking for the past 3 months, but I think the overtraining point has helped me understand why my progress stopped and has helped me find the solution to that problem. It’s back to the grind again, and I will keep that in mind now.
same here today. and i was focusing only on biceps and shoulders
Technique, correct biomechanics, tempo (explosive positive, steady and controlled negative) this, and literally everything Doc Mike advises is pure gold. This Gentleman is phenomenal in his awesome knowledge of exercise pysiology. Additionally he speaks clear, concise, and Always grammatically correct.
I believe that Doc Mike would have been a success at Anything he put his brilliant mind to. Kudos to You, Doc!
As usual no nonsense videos and podcasts that break down and explain everything clearly, keep up the good work RP and on a side note been using the RP hypertrophy app for 3 months on 4 week mesos, and I've never had my joints and body genarally feel better whilst my lift weights, reps and form all go up, and because I've been a good boy this year, Santa brought me a pair of Versa Gripps and they are also bloody amazing.
Everyone keep up the good work at RP you absolute f*cking legends 💪
This video has the most amazing introduction I've ever seen!
Im learning so fast from this channel. Im 36... and training more efficiently and smarter than ever. Tweaking the diet bit by bit. Techniques overhauled... pumps and burns are amazing. Joints feel amazing... those gains better come 😂
Great video quick & specific. I'd add MIND MUSCLE CONNECTION...Which means Focus on firing / engaging the specific muscle(s) while doing the exercise! Don't just throw the weights around or rush through the set! Each movement Counts !😊
So glad I came across this video today. As someone that is getting back into weight training, as I have been out of it for 5 years this is extremely helpful. Back to crushing it. Thanks Dr. Mike
You have made a very big difference in my workouts, Dr Mike. Workouts now bring new meaning to the phrase "that watered my eyes" .
Gotta give it to scott the video guy for making the text next to Dr Mike readable while not in Fullscreen
This channel really has helped me fall back in love with learning about fitness and my workouts definitely have gotten better using methods and cues from this channel. Plus Dr. Mike is funny af. So basically THANK YOU.
I've just come home from my first workout in the gym and I'm still not a freak of nature! I'm glad i found this video in my time of despair, thanks dr. Mike!
0:52 DBZ Krillin
Sacrificed the world for Andrussy.
The Introduction was Gold, always smiling and cracking up watching your videos dr.mike keep it up!
Quite possibly Dr. Mike's best and most important video to date. 👏
My consistency has been muffed up lately and I haven't been eating in a surplus. But it's nice to hear you talk 😊
This is probably the best advice I’ve gotten so far for my strength journey. By December I’ll see where I’m at
Most informativre video i have watched so far. No yapping, just to the point knowledge.
I started training in December and go 6 times a week (used to be 3-4 until a few weeks ago). I’m finally seeing a decent gain especially on bench press. Good advice.
Are you talking about strength gains or size gains?
Found out about 3 weeks ago from your videos that I was over training for the last 2 .5 years. Dropped the volume by 1/3 and I'm more sore after ever lift, and I'm not having to take a 2 hour nap immediately after every workout to avoid getting sick every month.
Thanks Mike, only found your channel recently after the Over/Under Ratings with Jeff Nippard. This is really good direct content. Love it. You obviously talk about this stuff a lot, there's some great phraseology in there. Love the constant "guess and check". It's fun to do new exercises. I play over 45s football so I have the advantage of always having different injuries to rehabilitate. As an older athlete I'm finding a lot of value in the slow and controlled lifting and using lifts for stretching, which I think aligns with the technique points.
Finally an empty aesthetic point; good to see some hairy guys.
I love the comedy factor here, made the knowledge transfer that much more enojable :)
Alternate reality where this is Greg Doucette video 1) eat from my friggin cookbook 2) eggzersizes from my training book 3) coaching me and my team 4)sleep, use Delta Sleep, G Sleep etc 5) G-Test 6) 3-Test 7) Ecdybuilder 8) GO2Max 9) GO2Max again 10) GO2Max active ingredient NMN, human randomized trials Andrew Huberman
Just whatever you do, don't call him a doctor...though you'll probably need one after taking all of his supplements
Ive watched enough Dr. M videos now to hear a lot of the same themes repeat and begin to get ingrained in my approach to training. Thanks Dr. Mike!
Hey, great breakdown! For those wondering how to maximize gains, here's a quick summary:
Nail your protein intake at 1g per pound.
Ensure you're in a calorie surplus for consistent weight gain.
Prioritize controlled, deep stretches, and maintain proper technique for consistent reps.
Push yourself to failure for that extra intensity.
Aim for 5-8 sets per muscle group to stimulate growth.
Consider multiple weekly workouts - hitting the same muscle 2-3 times per week or going full body 6 times a week.
Consistency is key week to week.
Be mindful of not overdoing it - quality over quantity.
Deload every few months to give your body a breather.
Keep it interesting with exercise variation - mix up reps, machines, barbells, dumbbells, cables every few weeks.
Solid tips for anyone looking to level up their gym game! 💪🏋♂
One training scheme that’s really worked for me, especially for chest/bench strength and back is this:
Week 1: 5-8 sets of 12-15 reps@ 50% of max with 1 min rest between.
Week 2: 5-8 sets of 10-12 @65% of max. 2 min rest between sets.
Week 3: 5-8 sets of 6-8 @ 75%. Rest 2-3 min.
Week 4: 5-8 sets of 4-6 at 85-90% of max. 3-5 min rest.
Each cycle add 2.5-5lbs.
At 3 months re-challenge max attempt and calculate new percentages and start again.
I recommend everyone to find the forbidden book titled Testo 100; it goes deep into all of this, and it changed my life
where can you get it from, is it just an e book?
bot
AI generated comment lol
@@ticktockbam smd
I’ve recently started going to the gym seriously again in an attempt to improve my strength for pole dancing and your videos have taught me so much! I generally do 3 days a week with 2 leg days and 1 upper body since my pole practice tends to favor upper body anyways but I might try to increase it to 4 days a week in an attempt to improve my aesthetics too
Lmao very surprised there was no pole dancing jokes on this when I opened it
Pole dancing, especially if you go watch the pole dancing competitions, is a mind-boggling athletic sport. Most people think strippers in heels shaking tail, but when you look at the competitors, it’s insane how strong they are. I would bet most buff gym guys would get smoked with the kind of calisthenics, body control, coupled with rhythmic timing pole dancers have. And a lot of them are still doing lands and launches in giant heels (which is weird to me, but quite a flex in itself).
@@beautyandgrit4640She won't sleep with you.
"Hello captors👋🏼" 17:44
They say hi. Then they beat me 😢
I love your sense of humour Dr.Mike Keeps me listening to you
The side panel is not static btw. It is constantly slightly swaying back and forth.
This was extremely helpful, I was kind of surprised though that sleep wasn't on the list. That turned out to be a problem for me at one point and fixing it sent me through a platue
yes good sleep and low stress are very important, they talk about it lots of times maybe he just forgot it this time
Same I expected it to be one
Sleep is definitely my number 1 issue. It's just hard having kids, you have teens who won't go to bed on time and then you have toddlers who wake through the night. It's a recipe for disaster
I'd say 99% of everyone I see at the gym just do 3 sets of 10. I don't know where this set number came from but it's all everyone does for some reason
"Oscar Wilde wasn't fucking jacked in the least, in the slightest. His existence is insanely irrelevant to me" 😂
Hi Dr. Mike. I just found your channel, and really enjoy your content. Your straightforward, no bullshit approach to delivering scientifically proven methods is exactly what we want. I am a fellow doctor (head and neck pathologist), also have hairy shoulders and male pattern baldness 😅, and feel like your sense of humor is identical to mine! So, you have a kindred spirit among your viewers. That's not gay at all.😏 Thanks for all you do!
Think I just found my spirit animal man, this guys talks about the real shit. Appreciate the advice. Def following
Dr Mike thank you for taking the time to put out these videos as they a very information and excellent delivery with a little bit of humour 🙂
More juice helps
47 years old. 250 lbs. 5’11”. Been on 315 for singles for THREE YEARS. Once or twice for doubles. about to give up. Swear i don’t know what to do anymore. Late 40’s is a pipe dream to get 315 for 5 i guess. Anyway, always great content.
You got this King
I'd say you should try doing something else, or lower the weight. On the other hand, you're at the age where you're more likely to decrease in strength and size if you have maximised them, so don't get your hopes up.
TRT
You might have gotten all the strength (1-5 reps) you can out of your current muscle mass. You could try adding higher rep (8+ minimum), higher volume, full stretched ROM hypertrophy training to give yourself more size to get strength out of.
Try the Texas program, sounds like a really bad plateau
Thanks! Kelsey the android and I are now married!
Krillan?
Nothing but truth here! I had to grind away for 20 years at my career to make it to a great financial position! Most people wouldn’t go through that hell and I don’t blame them. Its not for the meek!
I don’t watch sports or distract myself. Stay focused your life’s mission!
Adding another wing onto my mansion is such a hassle. I can totally relate. Glad Dr. Mike is still in touch with the problems of the little people...
Dr. Mike, Can I get your input on an older lifter regarding this top 10 list and possible differences between a young lifter experience vs. an older? I'm 61 and lift daily. Been lifting seriously since 2015. However, over the last few years experienced issues with recovery. Thank-you great content from a fellow Michigander.
Something I just commented on a different thread which is also apt here.
Something I do at times to maximise both volume and recovery is to train a bro split but only training every other day, you hit the muscle every ten days but on those days you are able to hit it with both high frequency and high volume as those days off in-between workouts keep you below feeling over trained or worn down. it allows me to hit more volume per month on each muscle group whilst still at a very high intensity whilst still maximising recovery.
10 days between hitting a muscle group will take some getting used to mentally but then remember you're still getting stimuls on other days such as biceps being worked on back day etc (you can even through in 3-4 sets at the end if feeling the need)
No real difference, but maybe be more cautious about injury, especially on the squat rack.
I think also as you said you lift daily, such could be the issue, as should be really factoring in a rest day or two
Good thing to keep in mind, only train a muscle group when it is recovered from its last session, because of yr age your maximum recoverable volume and yr fatigue levels are going to change a lot quicker then a young person, just be hyper aware of the changes and adjust volume and recovery according, practicly this might mean less volume more recover as the years go on, good thing is Maintaining your current level of muscle mass takes a lot less volume than increasing it
exercise selection is another thing thats always worth looking at when it comes to managing recovery, exercises such as squats and deadlifts having a high rate of stress on the nervous system which can be substituted for other movements with the same results minus the stress on the body.
Also unilateral movements as one set is essentially x2 sets
I fkin love your humor 😂
I'm building muscle at a solid pace with Mike's advice.
What I'm struggling with is getting rid of the extra fat on my tummy.
Mike please more vids about **effective cardio**
Lower your caloric intake
Rapid walk daily (zone 2 cardio) and try to fast from an early dinner until morning (12 hours is even better, and 16 hours better still, but it's hard to build while doing IR for longer periods than that, and remember that your body can only handle maybe 40-50 g protein at a time and needs a couple of hours between protein "doses")
If you got extra fat on your tummy, you don't need to eat more to gain muscle. This video targets the "hard gainer" dudes. Eat less, increase the protein intake, increase the fiber. Eat less fatty foods and keep your carb uptake well, AND MOVE MORE. Think more whole foods like chicken, rice, greek yogurt, milk, beans, rice, potatoes, lettuce, fruits and veg high in micronutrients and fiber like berries and spinach. Eat calorically dense foods less often. I enjoy me a good Krispy Kreme donut every now and then but Its few and far between, and I treat it as a treat. Do steady state cardio. Zone 1 to 2. Not just zone 2. Go for a long relaxing walk. Like 5 miles. Go outside(not now that its freezing). And just walk around town. Get lost in the sauce. Listen to some music. Enjoy the vistas. Before you know it. You burned a shitload of calories and you enjoyed yourself. Its not hard. It takes time but its not hard.
Look up the difference between fat burning and cardio, get a heart rate monitor if you can, you burn more fat at a 70-80% of max heart rate than at 90%
That's not how diet works when you need to hit specific macro targets to maintain proper growth...
You only create a deficit with fat-burning cardio
Its far more complicated than just 'eat less' lol@@laneawakeDan
I've been at this very consistently for 1 month now, and I just feel like it's part of life. I've tried so many times in the past, but I didn't have the mindset that training is a lifelong process. When I take a couple of days off, i know that I need it. No matter what I do, I'm going to hurt for a few days, but I need to consider keeping track of my progress. I like this format of video. I can get a good workout in about the same amount of time.
Dudes the funniest guy i swear but giving really good advice, love it
This was a great video. Bringing back the basics which I forget at times. I was reminded of 3 basics in this video, thank you sir.
Amazing summary as always. Thanks dr Mike. I think my own issues are down to #11 - not sleeping enough. Still working on it. Keep up the great work sir.
Same. I can only sleep 5 and a half or 6 hours a night...
I was looking to see if there was ever a review done for the P90X program. I realize this type of workout is not the main focus of your company but reviewing other programs and coaches is something that is done.
I would be interested in seeing a review from a program that is 20+ years old. (There is still a pretty big following for his stuff.) That could turn into a long video, so maybe the highs and the lows and the nutrition plan would be a good review. I believe Tony Horton has even come out and said a few of the moves should probably not be done, but I do not have a source, that's just reddit hearsay.
Thanks,
Red
I imagine it would be a pretty short video. Fine cardio, but you're not gonna build much muscle doing it. Decent for getting beginners into working out
@drumline17 totally false. P90x will get you jacked, and will have the average person building shitloads of muscle.
Now, will it get you massive juiced jacked horsey gains? Absolutely not.
Can it develop a completely aesthetic and athletic Greek god sculpture type of body? Absolutely.
I know from personal experience as thats what I used along with GOMAD to get back into shape after injuring my knee and joining the military to attach to the special forces (3d Recon, to be specific). I was 242lbs, 9% BF, at 6'6/78in.
P90X is one of the best programs you can do for general overall fitness -- just dont use it expecting it to add plates to your bench.
Use the program in the context it was designed for -- that goes for EVERY program, not just P90X.
Dr Mike is pretty clear about his training principles.
The exercises have to be 1. Specific and 2. Take the target muscle close to failure.
So these fast paced group type of classes are very unlikely to provide enough stimulus to each individual muscle to really bust through new gains.
In your example you were regaining old muscle, which is much faster and easier than building new muscle, especially for an intermediate lifter
@@formdoggie5 "shitloads" of muscle? Lol. If you gained shitloads doing p90x youd've gained 10 shitloads doing something else. I agree that p90x is great for general fitness. It gets your heartrate up and keeps it up. But unless you're already in great cardiovascular shape, your muscles aren't going to be the first thing fatiguing in the vast majority of the exercises. It is not a great muscle building program, it's most effective as a fat loss program
As far as "using the program in the context it's designed for", I 100% agree, and I think you're overlooking that yourself. P90x isn't marketed at people getting into special forces. It's marketed as a beginner/early intermediate fitness video. All their before/after pics are people who are CLEARLY overweight, not people who are jacked before they start.
@drumline17 sounds like someone that has never done P90X.
Best video I’ve ever seen, such an amazing influencer 🙏
Found your channel only recently after Coach Greg recommended it... really great videos!
The hairiness of Dr. Mike’s shoulders makes me uncomfortable.
Puss boi
Side effects of gear 😅 lol
Its cuz he’s got that dawg in him
It’s the contrast of 2 hairy shoulders surrounding 1 hairless head. Its mind boggling
Says the guy with prob zero testosterone., and voice sounds like fingernails on a chalkboard! Stop hating!
dont insult my castle just because its just built of 3 planks and a bucket of concrete
I'm a 6'3" 178lb twig and I'm seriously trying to make a conceited effort to bulk up. I've always had an extremely fast metabolism. Gaining weight is insanely difficult for me (I know, not the worst problem to have). After watching a few of your vids, I've realized that my diet has been absolutely atrocious for gains. I just wasn't consuming nearly enough protein/calories. I absolutely love these videos. They're scientifically salient, clear and informative while mixing in just the right amount of humor. I'm so glad I discovered this channel! Keep up the great work!
This has got to be the funniest fitness video I’ve ever watched. You should do standup for sure
Best vid I've watched from you Doc
Point 8 really reached out to me, I've been consistent for about 6months on a new program, and I've been grinding through tiredness and not wanting to go gym, every set is torture. Im still seeing gains, but my body just shuts down. I had a break and gained more energy, but i feel like working out for 1hr just isnt enough. I need to be in there for 2+ hours atleast
Yeah, eat more and sleep more and you won’t have that problem
probably need a deload week dude, dare I say even just take a week off of weight lifting
Drink Gatorade or some other simple carb drink when lifting over an hour if you feel beat tf up. You should also consider looking into active recovery
If you’re working out more than an hour you should consider how many times a week you’re training, you may be doing too much on too little of days, 2 hours doesn’t produce productive workouts imo, mentally and physically.
Exactly deload, and rest, listen to your body.
Dr Mike, I have insane tibialis anterior jenetics and am trying to play into my strengths to get gurls, so please give us a guide on how to maximize the tibialis anterior growth. (just to be clear, tibialis anterior on the front of my leg, not the back).
Gurls don't give a fuck about muscles
xd
mfers sleep on Tib-ant. isolation. But no joke, ankle injuries/ sprains overly frequent and prominent in my life. After ankle curls and full ROM rotations, all types of clocks, them shits have never failed/ disappointed me from giving out or over use. Plus, Know I have situationally directional meat to protect my shins from all the midgets I insult. Just work in tib-ants. like you would neck, with high self esteem and shamelessness
Bro are u fckn high or u trolling? What kinda girl gonna fck with u cuz a string of muscle in front of your shin bone
This guys like a jacked Jack Black
This is just awesome information as usual!
When I got back into fitness, I started working out at a bodybuilding gym. Moved across the state and doing more work traveling so I switched to PF w/ the Black Card. I can see a noticeable difference in how much struggling is going on during sets. No one seems to get red and sweaty, no one seems to breath hard after their last set. I really don’t see much effort being exerted.
1:40 “you Tryna f-“ -Dr Mike to a 9th grader
Oscar Wilde american hero 😂
Thx!!! The blueprint to knowledge getting your body in line for self and strong tips on focus to achieving your goals....
You’re not jacked because you’re jacking off you loser!
More X per week has been a game changer for shoulders and arms. I've put more size on my shoulders and arms from 49-51 than I had in decades prior to. Definitely something I should have been doing all along
I Enjoy This Channel a lot, Dr. Mike you have taught me a lot, and your tutition has made my training much easier and efficient
Amazing advice Dr Mike. Thankyou so much. ❤
dr mike, here's a question, can i still build muscle if im only eating 0.5g of protine per lbs? or there is a minimum for muscle building to kick in after training
He does have a video on how much protein you should consume; hint many of us eat TOO much.
Myself, I AIM for 1g per lb -- but that's because I'm aiming to lose weight and looking for the best macro for me personally.
Protein consumption is like a sliding scale... there is obviously an optimal amount, but if you consume a bit less than that, then that's fine you just might find it takes longer to achieve the same results as if you'd consumed "optimal" levels! You'll still make gains though so don't worry
Always do your best, 0.5g is better than stopping training.
The minimum is 1.6g per KG bodyweight
You won't get your best possible results that way, but you'll still grow up until whatever threshold that amount of protein intake can sustain.
You'll get best results at around 0.7-0.8 g/lb per day. The 1.0 g/lb threshold is a good safety margin to ensure you're maximizing results. So if you can increase intake with protein powder or something, you'll see some benefit, but you're not gonna completely kill your gains if you don't.