Too much volume
ฝัง
- เผยแพร่เมื่อ 28 มี.ค. 2019
- More is not always better. The greatest mistake trainees is using too much volume. In fact, frequency is more important that volume for building muscle. Evidently this differs between enhanced vs natural lifters.
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This dude is working up a sweat just talking about training. Love it.
i start jumping around and yelling just thinking about deadlifts
Yeah hes pretty intense and stereotypical its hilarious even though hes not trying to be funny. I subscribed just for that. He has great knowledge too
Protein synthesis
Just discovered this channel.. amazing and underrated
He also has great articles on his website.
You should check him out on tnation
agree!
Totally agree!
Who's underrated it??
Easily one of the best fitness channels i’ve found!
Thank you
So much of your stuff is centered around the roles of insulin, cortisol, and stored-energy mobilization that I may actually have a decent understanding of these things if I continue following your channel. Thanks mang
Well, training is essentially stimulating a physiological response. It makes sense to understand human physiology as much as possible to maximize progress
You were several months ahead of this big debate on TH-cam. Man, great job
nucleus overload?
Christian, shows what passion, work ethic, intelligence analytical skills and applying all these virtues through your lifetime can accomplish. He does not look for the quick fix, but the correct protocols.
Thank you soooo much for YOUR CHANNEL!!!😀👍
I just watched 2 of your videos and I can tell you have so much to teach to all newbies and most intermediate athlettes. Great advice🤙
I'm addicted to coach Thib's videos. Best info out there
Your articles on Tnation have transformed me into the lifter I am today. Im so happy i found this channel!
I was not expecting to hear such great information when i clicked on your video. subbed.
Lots of GREAT info just in this short video....Thank you!
Thanks for all you sharing , so clear and easy to understand for anyone
I love how he yells and gets passionate when he speaks. Subbed!
Coach thanks for sharing your knowledge.
Impossible to more clear. Thanks for sharing!
Great content brother. Your channel is very underrated. Here's to your channel getting the exposure you deserve!
Amazing! Love this guy
Love this channel. Too much volume is disastrous. That's why my back hurts a lot because of earlier years of squatting too much.
Great advice bro thank you for this info what an eye opener
Thanks! THIS is the most important topic, specially for natural athletes!
Thanks Coach im taking notes
Thanks for all these helpful information
Very well explained. Love it.
It took me many years to figure this out on my own because I read the muscle mags when I was a kid.
exactly!
this vid and the other Thibarmy vids have been great esp since I've been working out at home since shutdown. a LOT of info.
I just found this channel, i'm happy i did, you know what you are talking about.
Another excellent video.
Absolutely brilliant
This is amazing...the channel isn't so popular but all his videos are *****. Wealth of info & great scientific advises. Keep up!!!
Something about this guy's honesty. Instant fan.
True this man got talent and knowledge
Très bon vidéo merci !
Thanks you sir 👍👍
The more you work, the more your money get taxed. The more you work out, the more your body gets taxed ;)
wotyoutalkinabeet
Hmmmmm. That actually makes a lot of sense!
claim 9 dependents
Except ultimately the more you work you're still getting more money in the end. Just takes more to get more.
It makes sense.
Great info. Try and see what works for you.
Thank you
That was amazing! I’ve been watching Jeff Nippard + Cavalier, Mike And Greg Doucette and you’ve just rounded off the information from them all, perfectly!
vince orr albert LoL Jeff definitely over exaggerates some things but he is definitely natural. The only crazy things about his physique are his arms.
@CheezusCrust jeff is hella skinny
He does give some solid advice tho other than the fake weights allegations
@CheezusCrust Jeff is just a pumped up ottermode
Actually no. All those guys took their information from HIM and rounded off the information.
Love this man
Absolutely!! Just talked with a lot of people in my gym about this. Everyone is doing tons of exercises for each body part with very little intensity. They wonder why i am still improving at 58 and they are not changing much at all!
Many built great physiques by doing tons of low intensity volume.
@@varnadoreli have yet to see anybody look even decent doing what u describe: lots of low intensity sets and exercises.
Good morning.
What is your actual split ?
CT’s the shit. I learned 10x more about lifting and health from this one person than my entire useless health promotion and wellness / strength and conditioning degree. Anyone looking to take their training to a higher level, listen to, and buy this man’s books. You won’t regret it that I promise you.
This is great video for naturals, when I switched from split training to full body workouts 3x week, I started getting better results in strength and muscle mass. more frequency for more protein synthesis up time and less volume for faster recovery.
What was your split if you dont mind me asking?
@@canihazburgers Monday: chest/biceps - Tuesday: back - Wednesday: legs and shoulders - Friday: biceps/triceps.
Less time in the gym too.
Won't work forever though. After a while you just stop getting the same response doing the same volume per session. Your third, fourth, fifth exercises really turn into junk volume when you get stronger and stronger, so you can't stimulate everything at once. Recovery capacity improves with experience as well, there will come a time when you need 7-8 hard sets of bench presses to grow, you will feel barely sore, and you'll still be able to do 7-8 hard sets of incline presses just a couple days later, while getting stronger. You obviously need to train a muscle group 2 to 5 times a week for optimal growth (depends on the muscle group; you can't train your quads 5 times a week, but you can train your calves, traps, biceps and abs, for instance), but you will need more than just full body workouts and still match the same frequency while doing higher volume. Anyways, enjoy while it still works!
What are your strength levels if you don’t mind me asking? Trying to see if I can manage 3 days full body
absolument incroyable comme information, j'ai hate de confirmer cette theorie avec mon propre entrainement!
awesomeeeee video, one of the best advice for natty guys, how much time and sets for session?
guy Kills it with the logic...fkin legend.
Holy shit, amen. Thank you.
I need that T-Shirt!
I agree with the too much volume comment completely. Ive been in the gym seriously for 5 years now, went from 420lbs obese to 260lbs lean! The last 2 years or so though Ive been training for power lifting and strongman comps. Trying to do my high volume body building workouts but with heavy weights and barbells movements destroyed me and was a detriment to my strength and size gains. Recently Ive been doing much less volume workouts, such as a starting strength model and 2-3 times a week and my strength is shooting through the roof!
This should be on the news
i also learned this the hard way. ive made more gains following a high frequency high intensity low volume protocol.
Do you mind sharing your training
After careful consideration...THIS GUY IS THE BEST IV SEEN OR HEARD DISCUSS CRITICAL ISSUES REGARDING NATURAL BODYBUILDING.
He got sweat just from this speech)))
Thank you for sharing!
sure thing!
Lots of people have been instinctively feeling the validity of these ideas. I'm happy he is providing the scientific backing for them.
That why I stick to full body workout three times a week. Only do more higher frequency on lagging body parts. Learned that style of the training from Leroy Colbert.
Leroy Colbert was one of the best.
This is why my best gains were when I did breathing squats (only one exercise) once per week and a very brief upper body workout the other day. I was rushing at the time, and I made my best gains since my initial newbie gains many years prior.
What was your very brief upper body workout like?
nailed it!
Very interesting
thanks for the wakeup call
Bruh u make so much sense
By far the most underrated fitness channel on YT
Thib is one of the best, a) i dunno how i only just found this channel, b) how is it so few subscribers?
Same! He also teaches oly lifting which is truly awesome! So underrated!
I reduced my Training from 2 to 1,5 hours ..after your Videos i will reduce it even to one hour per day ..Ty
mensc en
How about 1 hour in the morning plus another hour in the evening?
Less is more... Great tshirt btw
Great video!!! Time to cut down the volume a bit 👍🏼
Hey Christian! Does this go for beginners and intermediate too who are yet to make considerable gains?
You found your niche. Now, you're channeling your natural power.
so fuckin underrated.
I am interested, you say that to much volume was your greatest down fall. In your Black Book you give set and reps recommended volume for certain fiber types. Has your data changed also?
I am currently studying for your Neuro Typing Cert but I have not gotten to the volume of work yet.
Also I am 42 sitting at 10% BF. I am certified Strength Coach. I am a retired MMA fighter and currently a Pro BJJ player. I lift only 3 times per week. 1 Very heavy, 1 moderate and 1 very light more active recovery. To much volume on the mats it’s hard to recover from 3 solid workouts. I am natural and have no need for PEDS.
Ofcourse I also plan for speed and power twice a year for peaking. That way I don’t burn out my CNS
Mike Mentzer advocated the same decades ago. High-Intensity training is the answer, especially if you are a hard gainer. There are numerous Mentzer lectures on the subject.
Mentzer heavy Duty is very high intensity and very low frequency and volume. Here it is stated that the frequency in naturals must be high by sacrificing volume.
awesome!
Yes, Mike was generally leading people in the right direction. But he advocated very little volume and too little frequency, i think far too little. Perhaps meant for extreme hardgainers?
@@IronWarrior86 I think that perhaps, extreme failure intensity is more optimal for doped people.
IF your on the gear you are correct, higher reps. If your natty lowers reps, heavier weight more often.
Spot on.
I used to believe that more is better until I started having intense muscle tension in my upper back/traps/neck area which caused me to experience dizziness, trouble breathing normally, increased heart rate, nausea etc.
Train smarter, not harder.
Too much preworkout...
@@otallono Never used preworkout…
I was with you with the muscle tension in that area but what the hell it sounds like you have more problems than lifting and should go to the doctor. A sore neck doesn’t make you nauseous and dizzy
Miles Stuckey There is a difference between sore muscles and tension. My neck didn’t hurt. It was just under a constant tension which I was told by my doctor and multiple YT videos actually can cause dizziness
Mikkel S Plus trouble breathing, increased heart rate, and nausea?
How would this concept apply to new trainees?
best advice I've heard from this TN celebrity
Ray Garcia he’s from Tennessee?
He's from Canada 🇨🇦
Genious
Thank you Chris you sound like a preacher at the church
Hello sir, does this mean that methods like pre fatigue ,post fatigue, drop sets or sets to failure are causing cortisol to rise? I implemented pre fatigue method in all of my exercises in first workout of the week for accumulation block. Bad or good idea?
Thanks !
Always wondered why l showed little hypertrophy pumping out 25 to 30 sets per body part which from a logical perspective would produce more hypertrophy not less, but of course didn't take into account other factors. Have cut the volume down and since doing that, l am building more muscle and strength
Yep.
I used to do 25-30 sets (for big muscle groups) every workout - twice a week with only 1 rest day so just about 50-60 sets a week for chest, back and legs alone.
Looking back at it I feel like a complete idiot for doing so much.
@@ohMikkel Hey just think, while you were doing those killer workouts, there were all those fatass's doing the same thing at Mc Donalds and Burger King. And then the bath room.
I have that t-shirt!
The hard part is people like me that are on PED's (currently 300mg/week test + 25mg/day ostarine) don't have a lot of guidance. Most of the guides in regards to routines and volume are for natural lifters. I've had to sort of feel my way through what I am capable of on PED's and have strayed into overtraining territory (4+ hours/day of exercising) many times even on gear
Is there an affordable way to measure cortisol?
where in the world can I buy that shirt?
10/10 brilliant
Hi THIB 👋🇮🇳 love from India....
Plz Make a video on Straight sets or pyramid sets for Natural athelete !!
Didn't know coach thibbs had a TH-cam channel, instasub
I think the big problem is thinking one way of training only makes you grow at a 10% rate while another makes you grow at a 30% etc… it’s more likely wether you are stimulating growth or not, and wether you’re staying consistent or not
5 sets per major muscle twice per week will get gains for ordinary people right up through the advanced beginner (strength double compared to the start) stage. That has been my experience. 5 sets of bench press, 5 sets of squats, 5 sets of bent-over rows, then 3-5 sets for the smaller muscles depending on your ability to recover and desire to emphasize. 35 sets (chest, back, quads, hams, delts, biceps, triceps, I ignore the calves) X 2 at the most. And you will get good gains. Moderate increase in carbs and VERY moderate increase in protein. That's it. Double your strength in a year. For normal people, this is wonderful progress that will make life easier, fit your clothes better, and it doesn't cause any joint or other problems!
Great videos on volume I believe that is my problem even though I'm older still doing alot of volume, for bench what would be the perfect amount of sets?
Darrell Mcneil 15 minimum, spread across 2-4 training days
If I'm on keto and IF then does that mean I'm gonna have my cortisol up post training since I'm not consuming carbs and relying on my body fat for fuel?
"HARDRRR!"
I understood that Dr. Doucette reference.
This is smart.
So same volume idea as Mentzer but completely opposite on frequency. Interesting. Lately there have been a lot of people swearing by Mentzer's program. Glad I came across your video. I dont understand why so many people take Mentzer's words as gospel.
Great video & it shows how much ur pissed off with the volume issue. Am 52 & thinking of starting a push,pull, legs over five days Monday to Friday keeping low volume but high intensity with Sat Sunday off. Would love to know your opinion if poss. Thx a lot
If you do PPL for 5 days you are skipping a leg workout. So you have to either do it 6 days a week. Or pick another routine so you can have weekends off.
So maybe pick Upper/ Lower or Full body 3 times a week.
Using lighter weights to train more often?
If this guy was my personal trainer I’d piss my pants every time he raised his voice.
How much sets is a lot?
This is why I do totall body each workout, but only 3 sets per muscle. 2 reasonably hard sets, followed by a f**k all hard set 🤪
I have 3 different programs, so the muscle beeing worked first, is sirculated. (Due to hipreplacement surgery 4 moths ago, legs are still last on each program, because I can not train them hard at this point).
I also change reprange, first two is low rep, next 2 medium, then high.
This I do, so that I get to trigger the muscle with different exercises, volume and intensity. 😊
Absolutely nailed it. I couldn’t lose fat because I was lifting too hard too often. Spiked cortisol.
Right, I believe that to lose fat you should increase physical activity, but that doesn't mean doing more hard training. Too much hard training, when you are in a caloric deficit (so your capacity to recover is lower) is not a great idea for long-term progress
Frecuency or volume?
i have generally done about 5 to 8 sets for 1 body part, once a week....
im done in 30mins and out....
pick an exercise you enjoy and make it a challenge,... the rest will follow.
Yes, me too! I was trying to do more to build glutes and had some progress at first but no growth thereafter. It wasn't until I increased weight, used proper form and less sets and reps did I see and feel results.
Hed argue you should be doing that 3x a week
@@johns783 It just has always made sense to train all your muscles, at least 2-3 times a week.
Like your channel. I do have one question though. If high volume is correlated to hypertrophy and therfore muscle size, as opposed to small volume heavy for strength, and a natural shouldn't do high volume. Then how can a natural effectively establish hypertrophy if they can't do high volume
Ok,love your vids and am going to apply to my routine, with that said ya gotta stop with the intermediate yelling. Pain in the ass constantly having to adjust the volume.
Kevin Seals
I'm pretty sure video editors can adjust the volume increases in their videos so that the volume stays level.
So does this mean no cardio after weights?
exactly!