What Matters MOST For Effective Muscle Growth
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertrophy
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When I train, I always have Mike's voice in my head for:
- Technique = "Quality reps only"
- Effort = "We're here to fuckin work"
- Execution = "slow, slow, SLOW"
- Last Rep = "as if another one"
Don't forget "ALL DAY" = you have more reps on this than you think and you gonna do all of them
You might be schizophrenic
hahah exactly the same here "slow... slow ...SLOW! ...Pause...PUSH"
I was kind of surprised by the content of this video tbh. I expected Mike to say that the biggest factor is how many times you approach failure in a workout. But I guess his point is that that only matters, if you do all of the above.
Good stuff
The fact he does this all in one take is incredible
Seriously, Mike's unconsciously competent at this.
When you actually know what you're talking about and you do it in a deliberately unscripted style it's pretty easy. Slip ups happen when you try remember a script
Hes got his talking points thats all it takes if u know your shit
He’s a professor… just giving another lecture but without 100 kids staring at him
He just talks to himself like this everyday and someone decided to record it for our benefits 😅
Don’t you be presupposing at me Dr. Mike, you magic man with your funny science words
Dr. Mike: "Did you do the thing on the thing the wrong way?" 😂🤣
We ain't into that fancy book learnin' round here, Dr. Mike
“Tee hee”
Raahh tell you hwhat, main, back in maaah day, we didn't do science we just ummm yeah we just ummmed brother! Woooo! - Dr. Mike
@@RenaissancePeriodization hell yeah brother
Is it only me who can't sit down and eat without watching Dr Mike's videos or anybody else has this same addiction?❤
I sit down and shit, then watch, but yeah, same here.
Why hasn’t anyone capitalized on a bodybuilder muckbang content? Seems like a hole waiting to be filled if you ask me
His videos are absolutely GREAT background eating material.
Watching this while having a late lunch/postworkout meal.
Its not an addiction, its jisy making you a little more anabolic
As a long time lifter, this channel never ceases to give me knowledge. I hope to learn more. Thanks RP!
It’s so surprising how underrated this channel is. It’s like having free access to m.s. + info on hypertrophy and strength training, and more!
This is such a good summation for beginners and a great reminder for those of us who have been training a long time and might be caught up in the little shit. Amazing content as always!
I've definitely got caught up in the little shit. Probably laziness on my part. It totally is. Lol
But in the last month I've been trying to fix it. 1.5 months only & it seems to be working
Extremely rational approach to training. Well done, sir!
Ive been lifting as a hobby for 20 years or so and competing in combat sports for 8 or 9 years (stopped about 4 years ago from wear and tear in my body). Twoce a day 5 or 6 days a week with a focus on performance increase and endurance. I find it so difficult to get out of the mindset of just blasting everything until im almost throwing up and then dragging myself home to recover for the next one later that day/night. Im now trying to trian in a more healthy way and maintain an aesthetic, athletic look. It's so hard to break basically a lifetime of habits. I must be training with shitty form because even the "high volume" workouts you mention are less than im doing, and i dont exactly look like a bodybuilder, lol. I probably need a rainer to look at my approach, but in the meantime this channel is super helpful so thanks for the info. I had an S&C coach for a few years who used to constantly berate me for "overtraining" but i thought she was just a pvssy who didnt fight so what did she know 😂. Looking back i wish id listened more because im riddled with little injuries mow im mid thirties and fighting is behind me.
Spent 8 years lifting not making as much gains as I’d like, having to do ridiculous volume to get any sort of doms the next day… always thought I was going to about RIR2. Found out last week it was prob about RIR7 or more on most exercises and since changing to going to failure(not gonna do failure for long - just getting used to it) I’ve been progressing like crazy. 20kg+ on leg press in a week lol
Thanks for everything, Mike!
Same man. RIR works when you actually know what failure is. Many people who use RIR don’t.
How can you not know?
@@Kuchipop Facts. I think I got stumped because my trainer from a few years back who introduced me to RIR said an RIR7 feels like when the weight slows down, which was obviously his experience...but for me I can do another 5-10 reps after the first slow rep.
How can you be on RIR7?! I don't understand how you can possibly not go to failure, you just do the exercise until your muscles can't do it anymore. There isn't even pain involved really. Am I doing it wrong and just don't know it? How can I, a complete lifting beginner take every set to failure and others don't do it until years in their training? I must be doing something wrong right?
@@Cookiekeksur not doing anything wrong, people are just braindead, but tbh 1 rep away from failure is perfekt
YAY! New favorite training TH-camr! Pushed previous favs Jeff Nippard and Athlean-X (Jeff Cavaliere) to side instantly! Love the "academic approach delivered in fun, plain language" - yet still eloquent. Uni feels like a lifetime away, but would have loved a professor like you!
Athlean is a con artist
I'm in the same camp. Started off with ATHLEAN-X for the basics, then to Nippard and now to Mike for the nerdy, technical stuff!
@@kodymcgrath7148 Apart from his outdated advice on power movements, RPE, and the "fake weights" debacle, I think he gives some great advice!
Team bench press everyday for 6 days = best gainz
I like how u organize such intuitive things in such great detail. Very helpful!
If you want to drive home the point of this video, find his video on optimizing your bicep work outs. I went from 9-12 sets per week for biceps to 4 sets per week and barely recover by the next week. This man is a genius and/or a masochist.
A Lifetime worth of experience and knowledge can be gained in this single video. Incredibly valuable
One of the best videos on training technique. Great work!
I love this guy…. I have been training since dec 2022… I have learned this the hard way…. All the points dr Mike has mentioned are gold stuff… people don’t get results from gym is becoz they don’t do things right…. Thank you dr Mike ❤
LOVE this channel and coaching!!!!
I’ve been working out for almost 10 years coming up in March (since I was 14) and I’ve made so many mistakes. Every day I feel like I learn something new about working out. Only in the past few months have I really started training with 0-3 RIR. Never came across my mind to challenge my muscles like that. I would always “fluff and pump” light weight. I’m seeing more changes in my body now than i ever have. Kudos to mike mentzer intensity ideology and dr Israel’s tips for volume and intensity.
I appreciate these videos so much. No weird grinning energetic waving arms uncontrollably at me like a used car salesman... (why so many youtubers think that is necessary is beyond me) no 'This is the one true way', just information well thought out and presented... and this video had the best placed namaste I've ever seen.
So grateful for your work!
One of the best videos! 💯 I learned so much. Explains why training too close to failure and AT failure got me injured, as well as not realizing I had been stronger and leaner when I used to stop with 2 RIR.
I learned the hard way i can train to failure but have to really drop my volume. It makes sense to me now at least lol
if I lifted as much as I research lifting... oh... man...😂😭😂
lol 😂 that me too!
Mike I love the way you explain training I thought that I would never find a guy like yourself that also trains and is highly capable of doing the exercises great job 👏
People get confused by Mike's advice and hung up on only working out only every 3 days or four or whatever when they are used to working out hard 4 or 5 days a week.
Mike Mentzer was simply advocating for people to become aware of what THEIR body's requirement's for rest are. This is very important. Too many of us see a body type we want to replicate and do that persons exact routine. The fact is we all have different needs, and Mike was trying to get us to start thinking about that
The best channel not just for training.
Very informative, thank you. Your approach/mindset is what I’ve held for the last few years now. Playing Disc Golf at the frequency that I do will throw in additional variables and has almost completely functioned as my lower body workouts. Pitch Count (especially after 30miles in a weekend) can leave my shoulder off limits for 5 days. Sometimes I’ll bruise or pull something, other times I will be playing 15miles in a day. It’s now the off-season and I can do more lifting to compensate and continue with the gains
Excellent video! It’s good to be reminded of which key variables are important in structuring an effective program. It is kind of an art and science, and knowing your body well.
Best no bullshit video on working out
Great info as always, Dr Mike. It makes me wish you could be a fly on the wall for my week's workouts, watching me do all my sets and taking notes to give me some guidance on what I should adjust or un-fuck. I think my form is solid and my structure is okay, but my gains are slow. Some of it I blame on muscles that are just stubborn (i.e. my pecs), but others I wonder if I'm doing something wrong or not enough.
What if your wish came true, and I was a fly on the wall, but then I just buzzed and shat on your power rack and you swatted at me and I flew away? - Dr. Mike
@@RenaissancePeriodization Then I would be sad and would continue to have weak gains and wimpy pecs.
You got a response from him😁😂
@@davidcbeaudoindumbbell presses not barbell presses for chest if not already doing them!
One of the most important topics you discuss lately 👍👏
This video basically encapsulates all of the rp philosophy in 1, good stuff
Thank you! I have been doing under 10 leg sets and am always worn the fuck out. I thought maybe I was just weak. Great advice as always 👍
As a PhD in engineering I’m hearing high quality materials here! I developed the quality by research, my engineering problem solving but it’s awesome to learn the foundations from Dr. Mike and save time reinventing the wheel.
I took your advice on quantity from another video, and wrote out my program with quantity first. Thought it was the right way, and works out very well.
Frickin love this channel. By far, by bar, by -- wait for it -- far, the best channel for learning the ins and outs of weight training and hypertrophy (I feel like I've watched them all too). As most do, I started out completely backwards. I've been studying Dr Mike's tips for about a year and it's completely transformed my programming. I can do two sets of most exercises nowadays (after a thorough warmup) and be destroyed (great pump, etc), yet recover on time for session two of that week. And with myoreps and myorep matches, it's even more effective. I'm doing upper/lower split, 4 total days per week and feeling so great about it. Thanks again and as usual!
Thank you so much! - Dr. Mike
This guy is completely right I did 9 past failure sets of quads yestersay and 4 sets of calves and I looked like a penguin shuffling out of the gym with my legs shaking, I’ve always done atg squats but these super rom movements are fire esp on leg extensions and continuing as if to do another until the weight doesn’t move more than 2 inches from a full stretch is the best training I’ve ever gotten I love his full stretch training because it lets you go past failure on most movements and I still believe I’m getting stimulus with long length partials until I can’t move the weight at all
This is spot on. Quality > quantity ALWAYS!!
Great video. Loved it. …but how many Quad movements should I be doing?
The robot sound at 15:40 is extremely well done. I was listening to it in the background and had to go back and watch the video to make sure you didn't pull out a turntable.
He is like a well-trained Jack Black. Sometimes its soooo spot on....
Love the channel!
This was exactly the video I was looking for today.
Good shiz Sir. Still a noob but I really appreciate your content. You Rock Dr. Mike!!
I agree with this absolutely from a training focus standpoint.
But I think if we’re talking key factors for growth we need to talk about the bodily state ie nutrition and hormonal/health profiles.
Absolutely great content!
This is the greatest channel in the history of the TH-cam fitness segment.
I love your stuff I’ve learned so much
Good stuff. Using decent technique i have been going heavy, to failure way too often. It left me asking if everyone who lifts was just always in a constant state of pain, fatigued and never feeling recovered. I have to force myself to do less volume though i can do it, my body doesnt actually appreciate it. Scaling back volume only, i have felt 100% again on off days and not like my cns is attacking me every day.
10:40 - that "ok boomer" activated all my google assistants in the living room 💀
🤣
same , wtf
Mike is THE MUSCLE MAN!💪🙂👍
For too long I was obsessed with meeting a set quota per muscle group from week to week. Eventually said F-it and focused on doing 3-5 quality sets a week and have been graced with expedient gains and just feel better overall.
I feel like 12 per week is best for me
3-5 sets per week seems way too low.
@@joshmoronstein if the intensity is high and your getting quality sets then it’s enough.
Same bro. Quality over quantity. 3-5 HARD, HIGH QUALITY sets will absolutely destroy you much more than 10 low-moderate quality sets will.
@joshmoronstein I thought so too, but I do go pretty close to failure and to failure on isolation exercises. Granted I might have to increase the number over a long period of time. But for now it works.
I'm doing push day tonight, but I just got pumped watching this and thinking about it.
On week two of the RP app. Still super weird to see reps of 13 and 17 called out. Feel like I double/triple check all my to make sure I’m following the program correctly. Love the app so far!
Haha I hear you! Hit those numbers baby! - Dr. Mike
Good stuff as always
Dr. Mike, will you do a video on Mike Mentzer’s style of training? It’s basically 1 set to total failure per exercise. Only one set. Apparently it works well.
That dude was so arrogant, hearing him talk about training is hilarious.
@@JohnSmith-eo2yx And he never mentions his PED use.
@@JohnSmith-eo2yxactually his training methods helped me out quite a bit lol he was pompous sure, but his methods work.
@@darkveel1929 every method works and will provide results, everybody NEEDS their own philosophy in terms of training itself imo
@@szklanyy this. Plus Mike and Dorian didn’t used low volume or one hard all out set. They used multiple sets with enough stimulus to generate response but they don’t count them.
I needed to hear this.
If I had heard this advice 15 years ago I would be injury free and in better shape.
It makes so much logical sense.
Good shit, Dr. Mike.
You and Hany Rambod is the only ones i listen to. Mike you are the goat of trainers
This is the best video so far.
Exactly what I was trying to explain to one of my clients... I wonder how much people will now go "well it doesn't matter how much sets or reps I do,its all about the effort" and they continue to do like 20 sets of 60 reps with 8 pound dumbbells...
Damn, thanks Mike. This was a really helpful reference for me.
If my sets decrease in reps on gymnastic ring dips throughout the workout maybe my quality and technique are decent enough, I may decide to decrease my sets from 4-6x4-6 down to 3-4x4-6 and see how that goes. I was not needing more sets as I had thought. I was getting more volume in my workouts, but I wasn't feeling 100% by the next push day session.
I started learning with RP and i have to say so far nothing comes close ❤
Christian Thibaudeau is on par with Mike.
If you were are not to sarcastic like you are always your videos will be the number one in TH-cam
This video made my day🎉
Excellent point! Each one of us knows intuitively this point. The number of reps or sets or sessions we can tolerate depends in first place on how we do the execrcies, right? Like Andy Gaplin mentioning that it is not which exercise is more important than how we do those exercises.
Mike you have amazing amounts of muscle your users would like to see what you look like more lean
not crazy lean but enough to really see your muscle separations and this also could show people you know how to loose fat and still keep muscle
.I already know but it would be cool for you to walk us through it with your own personal experience.Thanks and I love your sense of humor 😊
Dr Mike. Will your RP Hypertrophy App be available in the UK at any point?
I check many boxes but am doubting frequency and intensity, I know my body well for my current plan, I put on 10-15lbs about every 3 months minus some that life gets in the way. All being said I started a diary, have been great on exercise and just started nutrition. It’s holding me to structure and in a few months I can look back and judge myself whole heartedly. With your expert laws I have written down in the back of my journal.
When I first started "training" we didn't have this kind of info. I had a book that kinda helped, "The Body Sculpting Bible for Men". I still had to trial and error, no idea how to diet either. Advice from gym bros who didn't really know, or were full of hsit. Thanks for this constant, actual advice!
You guys are thinking before you do your workouts?
10:07 - I was literally thinking about how you must dislike German Volume Training before you got here in the video.
Fantastic explanation that makes fantastic sense. I’m constantly learning more beyond Poliquin that I never understood a decade ago.
“Fill in the blanks dummy ! “ had me dying 😂
Nice one!
Hey doc , was just wondering what you think of P.O.F training?
Love this guy,, that’s it! Just wanted to say that
dr. mike this has to be one of your best videos out there. this is everything about training put simply into one video. your amazing man!
Thank you so much! - Dr. Mike
Lol I'm Italian and that "Pierfrancesco Lucente" was so out of the blue ahaha
Great topic!
If you want good results for the long term results, high quality and intense focus is king. Programming is the Queen that stops you then pushing yourself too hard, and points you in the not stupid direction.
It's just like people who focus on not having 'unclean foods and diet soda' but couldn't tell you even roughly how many calories you have.
It's interesting because there is the debate high volume vs low volume, but with rp's system (a lot of people suppose it to be high volume) and for big muscles I dont go over 10 sets per week at the end of my meso (like a "low volume" approach), but for biceps and delts i go over 20 and 30 respectively
Yesss! It's all about doing the volume you NEED. - Dr. Mike
Dr Mike bringing the poetry as well as the knowledge ✊💪
Dr. Mike transforming into a guru in front of everyone’s eyes.
Hey! Looking for the RP hypertrophy app. I see the diet and meal planning app, but not the hypertrophy app. Is it only available for iPhone?
On my last rep of every set I always hear in Mike's voice "as if another"
I’m proud of you Mike, you making my name as a your good teacher. Thanks everyone for your love and support. Mike and me are humbled.
What matters most is that we are all gonna make it, brah
Sikkcunt and/or mirin brah
Except you.
@@FartCakes no u
Now i need "Mike's top 10 nerdy list" vid!
Solid info
traning is king nutrunts are queen put them togehter you got a kongdom - dr mike
Wondering if the RP Hypertrophy app can customize programming to the limited at-home equipment I have?
this is really good to hear from mike once a week. So you remember why you cant do 20 sets like everyone else in the gym
Are the specialization video series returning anytime soon?
Loving the hypertrophy app. 2 weeks in and can honestly say it's better than I expected.
Would you be able to address how you would utilize the app during a cutting phase?
I'm using it right now on a cut.
I think the only change you need to make is to the volume of sets. The app might recommend 3 sets but you can change it to only 2 sets. The app will then adjust the target reps based on your change. You might reduce the number of sets because being on a cut makes it harder to push as hard.
The app has been great so far as it takes out the mental effort on thinking how many reps should I target for. Even if I fall short, it's just more data for the app to use to fine-tune my rep range for each exercise.
@@rm06c You can also just start at lower weight and target higher rep work.
@@douglasauruss That's true too! I tend to prefer high intensity and lower volume work since I'm limited by the amount of time I can spend in the gym and I want to hit close to failure as often as I can in that limited amount of time.
It it in the play store? Can't seem to find it
Mike, I am from Europe and cannot purchase the hypertrophy app since there is no payment option for me. Will this be updated in the future?
What recommendations do you have to increase your relative effort ability?
I like to hammer down a muscle hard just once a week. For example if I really focus and execute pull ups, bb rows and cable curls four sets each, with great eccentrics, im sore for five days. Am i leaving gains on the table training back just once a week? Should i train less, bit twice a week? Im still making gains though. Thanks Dr Mike, you helped me up my game so much!
So I am a super detailed person who always tries to constantly research the craft, revise my workout programs based on what seems to work, record every single rep, set, and weight used- along with making notes on how much I can muster with perfect technique. With all this I have noticed that trying to do full body 2 to 3 times a week with a minimum volume of 10 sets per muscle part per week, is hard to accomplish when training to or near failure. So then I tried doing something like modifying my split to leg, upper body, and arms. But then notice I can only hit all body parts once a week cause the soreness will linger on until the following week when I can restart the process. Am I still making progress like this? Or am I still not optimizing my training to include the appropriate amount of volume if striving to train correctly? Examples along with the logic presented in this video could absolutely help.
Advices:
1. Dont split upper body and arms, because arms are upper body. You basically training triceps when bench pressing, so why dont hit it again with couple isolation sets after?
2. Try split like: 1st day - legs and back; 2nd day - chest and back; 3rd day - legs and chest.
3. If you want to live in the gym you can try 5 days times a week with just 2 sets on every bodypart to dont make as much damage thus not haivine soreness. Jeff Nippard was recomending that at time.
4. If you sore all next week you for sure need lowering the volume within session.
If i may? What if your trying to get bulky or shredded, but looking to trim down and tone? Maybe have a slightly above average size in the triceps and biceps?
Mike, I have a favor to ask from you, from coach to coach: Please make some content on endurance and conditioning! there is so many contrary beliefs out there between coaches and educators :(
any chance we could get a vid on asynchronous splits? Mike, i think you mentioned you trained in this way for years? I'm sure it's relatively simple but perhaps i (and other peeps) just need a bit more confidence to move away from perma upper-lower-ville
Everyone has negative things to say when you make progress, nobody will ever tell you to keep up the good work.
I'm here to tell you to keep up the good work!