It is? I tossed a handful of empty soda bottles into mine. Not exactly sure why, pretty sure it's got something to do with stimulus to fatigue ratio tho
no, it`s only 80-90%, that`s why he jokes around so much, because if there was only knowledge people wouldnt watch every video over the long term. Only 80-90% is sustainable
S:FR changed my muscle building results. I was the literal definition/poster child of "training to absolutely, unequivocal failure" on each set. Switched to doing nearly DOUBLE the total volume because I switched to leaving 1 "ehh yeah its doable" rep in the tank and never ever doing the absolutely failure "if you dont get this rep I kill your family". Not exaggerating. leaving these 2 reps in the tank each set gave me INSANE recovery ability, instantly blew past my plateaus as well. And besides the muscle gains upprbody, im a full time "pro" cyclists who kills it 15-20hrs of hard cardio each week ontop.
@@winterMB91 stopping each set 2 reps from total world destruction level failure. The fatigue accrued from from those final 2 reps literally cut my weekly "total body sets" that I could recover from in half. I used to be able to eeek out about ~30sets and have ok recovery but when I said f it lets keep 2 in the tank I instantly and again not exaggerating, DOUBLED to 60-70 total sets per week last 2 months and not only have I seen more growth but my performance on the bike is more stable because I have less total systemic fatigue from obliterating my entire upper body 30x a week. All this said, im 180lbs and 6ft, so its not like im anywhere near the natural muscle limit...
Same. Over the past couple years I’ve discovered that higher volume (~20-25) on many muscle groups (eg chest) is way better for me, but I can only sustain that by leaving a couple in the tank. Discovering that has allowed me to grow more over the last year than I’ve grown over the previous 10 years. Back then I was treading water without realizing it, unfortunately.
Hey, I’m in this exact position. I do ppl and push everything to failure, and I’m never recovered even though I do like 1-4 sets per work muscle per workout. So you recommend lowering intensity and increasing volume?
Something that's help me is, implementing posture that'd be used in training for everyday things. Not reps or sets, get use to the posture & movement and do it for how long it would take regularly if you didn't. It'll help boost confidence cause you're familiar with the movement. Ex. Picking up 4 grocery bags from the floor, lift it like a dead lift and do arm curls until you get to the counter- those bags are just dumb bells. Need something on bottom shelf of fridge or drawers, do a nice deep squat. Getting up from a seat, do a nice big stretch. Rising out of bed, do a slow roll up to engage the core since you're already half way there from the exercise. Good luck, take it slow and enjoy getting back in training!
@@ZalvaTionZ I think you're confusing Rep Ranges which is an absolute number with Reps in Reserve (or Rate of Perceived Exertion) which is a subjective feeling of how many more you can do. "Reps" and "debunk" ring like the old idea of 8-12 reps being the gold rep range for all exercises for hypertrophy. That, has been debunked.
Would love to see a video on the difference of fast and slow twitch muscle fiber workouts and what types of athletes would benefit most from the difference in these workouts.
This video doesn't just apply to working out. I need to apply these principles to most if not all aspects of my life. ...it's probably the single most helpful video I've ever watched. Thanks Dr. Mike
SFR really is applicable to so many areas of life. Appreciate you sharing where you have screwed it up in the past though. It can be hard to get right! More is more until it's not more anymore. Pushing that last little bit is seductive and if you do it once or twice, it doesn't cause many problems. Then you find yourself totally burned out 2 months later.
@@hpholland I was talking more about how "just a liiiitle bit more," is hard to say no to. In lifting, it's fun to test your max and set PRs. When I was into video games, it was "just one more match." Even in work, I will fall into the trap of pushing more hours: "oh I just need to grind another few days to get some breathing room." (and then there's always more work to do anyway, and I'm even more tired) So to use the cleaning analogy, I'm saying it's funny that the 99.9% clean can be so attractive in the moment. It's not logical but it feels right, and it's free if you only do it a bit. But it's burning the candle at both ends and you can burn out, injure yourself, damage your relationship with your family etc. It catches up to you. I appreciated Mike's example, because I'm not a spring chicken anymore, and I still make stupid mistakes all the time.
2:20 clearly Dr.Mike doesn’t know Germany where we red line cars in the highest gear on ends. That’s where German volume training stems from by the way
I just had to take a full week off. Been pushing very hard for 3 months hitting rep pr's every workout. Got to a point where my body just could not continue, joints hurt, lack of wanting to hit the gym, pumps were not the same and I stopped feeling recovered workout to workout. I feel this video so much. Starting it up again this week in a deload format to continue the recovery.
the fact that i see yall taking breaks after 3 months and im here after one year of training like a maniac,always having headaches and feeling like shit still not wanting to quit cuz i dont want to feel ashamed of myself😭
Story of my life, but i've learned about myself that I just can't train if it's not balls to the wall...I would much rather take some time off then. At the end of the day, you need to enjoy what you do, what is "optimal" may be a different story alltogether...
I love seeing my little icon next to my name so much that even when I have nothing to say, I comment with a heart anyway because I’m an egomaniac, narcissistic, staple genius
Hey Dr. Mike and Scott, great video and amazing information. But my only critique is that I'm not a huge fan of all the jump cuts and it makes this video feel more "off-brand" to a certain extent. I'm not sure how to put it but it feels a little off. but overall great video and great editing. Keep up the good work.
I remember watching a baseball game that Dennis Eckersley was commentating, and he said something like this about the rookie pitcher: "This guy's gonna be great. He's got some real talent. He needs to learn to not always give his best stuff though." And I remember thinking 'Wait, what? He needs to learn to pitch worse?? What???' And then Eck continued: "That way he's got his best stuff when he needs it." And I went 'Ohhhh...!'
I really needed this knowledge I’ve been going hard for months now and couldn’t figure why my sleep is good any more why my workouts aren’t the same anymore and here you answered it all.
Bottomline: Don't train the shit out of yourself because you will spend so much time to recover and training duration will be shorter in the long term.
Switched to the RP app back in December and it completely changed the game for me. I was a “to failure” only kind of guy for years. I’ve grown substantially and my best friend/training partner (who qualified for the O in classic) also had the best off season he’s ever had. We’re living proof training “less” hard can have way better results.
What a timing man. Just watched the whole video, as a masochist in the gym people who walk by will see a single tear running down my cheek as i stop at 1-3 reps from failure. Gotta give it a try and some thought (maybe the next week or this one. I don't even know yet.)
The big section about the room cleaning reminds me of something called "Service Level Objectives" in computer service reliability and I think the fact that SLOs somehow loop back around and apply to getting jacked is WILD. Let's say you have a service you want people to be able to use, since, y'know, why else would you have a service. Let's say you get 100k requests per second (this is normal, roll with it). Getting that thing 90% reliable is pretty easy. Every second you can throw 10k requests on the floor and shrug. Getting that thing 99% reliable is pretty hard, but doable, you can still throw 1k on the floor every second. 99.9%? Shit's getting rough. You need to serve 99900 requests perfectly every second and only get 100 requests of leeway. 99.99%? Your SREs are going to tell you no and either quit or tell you to try again because they ain't meeting that. In terms of time of 100% outage per year, you can have over a month at 90% and... Like... Several minutes? I think it's about 20 minutes? at 99.99%. These concepts seem totally unrelated, but I think it's cool that they line up so perfectly. That extra effort to get to 99.99% is just not worth it in almost any context, whether it's web services or getting jacked.
I'm an SRE and I had the same thought when he was going through that. I've had conversations with non technical people about having services have 4 9s of uptime(99.99%) for systems where thats massively overkill. I tell them how much time, effort and money it would cost to implement and all of a sudden 3 9s is plenty. Even the difference between 99.95 and 99.99 is herculean depending on what we're talking about
I think this applies to any job. In my experience, you can either have things done "ok" at speed or perfectly at a *much* lower speed (with a sliding scale in between those two extremes). In my various jobs over decades, it's been hard to explain to a client why expecting perfection isn't reasonable unless they are willing to pay probably double what 80-90% costs. It very much is a non-linear relationship.
I needed this video. I struggle with this exact issue i feel like im not working out if im not going to failure. This opened my eyes because im getting way less sets a week
I used to go to failure every single set and it tore me up. I wasn’t able to recover well most of the time. I switched, grumbling, after finding your videos to leaving 1 in the tank and it helped a ton. I then bought and read your book Scientific Principles of of Hypertrophy training and I started to ladder up and start with 3-4 RIR, next week 3 RIR, next week 2 RIR, next week 1 RIR and then finally next week no RIR and then deload week. And I’ve made some big gains! Finally benching 225. My question and concern is volume. I’d consider myself an intermediate lifter but I can’t do more than 8 sets per muscle group in a week. A normal push day for me is like 4 sets of bench, 4 sets of shoulder press, 1 set of lateral raises and doing a PPL twice a week and I’m cooked. Anytime I try to add more volume, even just 1 extra set at 4 RIR, and I find I can’t recover. Do some people just need less volume or don’t respond well to volume?
Here's a great analogy I used to not study for my test but I would just pay really good attention in class usually resulted in me getting about 80%. If I had studied just an extra 15-20 minutes of night I'd probably have gotten 90 to 95%. But for me to get 99% I'm putting in an hour at least a night if not more to get that 99%. 80% is pretty god damn good for 0% extra effort.
I’m currently spinning my wheels training every muscle twice per week, 6-7 Sets per session and pretty much all of them to failure or beyond (lengthened partials and dropsets). I never get sore, i always thought i’m doing too little. Been stuck at the same weight for months, thought it was because of my diet but even after eating at maintenance and now in a surplus i still couldn’t make significant progress. I’m always stressed, always tired, my mind is all over the place. After my last deload i went straight back to training this way and in a week i was fucked up again. Seems like it’s a good idea to cut back on the intensity. Currently deloading, after that i’ll start with 5 sets and 2 RIR for the first 2 weeks, see how i feel, then add sets/weight if i feel like I’m finally getting stronger again. Thanks Dr. Mike 🙏
at 7:10 If you are subtracting the two curves from on another ((S - F) plotted against V) then you don't have a graph of stimulus to fatigue ratio, you have a graph of the net difference between stimulus and fatigue. If you wanted a graph of stimulus to fatigue ratio then you would have to plot stimulus divided by fatigue ((S/F) plotted against V), based on the other two curves this would give you the highest ratio at a volume of 1, then ratio would decrease as volume increases.
Car guy here, engine analogies are like 40% accurate but I love it. I think those of us who know better know what you mean. Highway miles are easier than city miles, but high rpms do wear the engine at a higher rate, many vehicles can maintain 100mph at a reasonable rpm and you actually see increases in fuel economy and you'll get more miles out of the engine over time because you go more miles for the same engine wear, overtraining is like flooring it at every stop light.
Another interesting metric for further research would be how many times you can "redline," how often, and each instance's duration correlated with long-term degredation of output capability.
Routine review Which is best program of these two below if I want to emphasize chest growth and hypertrophy. Tuesday reg chest - flys one arm 190 or 40 on free or cable above and cross the body down the middle one arm 27.5 - incline dumbell 100 - bench 2 plates and a 5 - incline machine 2 plates and 25 per - geatein 45 and 25 per side. - fly cable 22.5 per Wed back - pull ups nothing with decentric -lat pull down 210 decentric - smith machine inflection rows 45 ( kinda deadlift) - row machine 210 - flys 130 - lat pull 57 or 140 Thrus Shoulders - press 85 - curl bar raise front 10 each side - flys over extended 20 - pull overs one arm cables 17.5 or pouring jug line shoulders 25 - shrugs 3 and 20plates Fri Legs -close squat 2 plate - squat 3 plates and 5 add 10 each - leg curls 45 and 15 - calf 45 and 25 and a 5 - lunges 35 each - calf raise 45 and a 5 - smith machine low squat no raise 45 and 25 plates New plan Tuesday chest and back C- incline dumbbell 100 C- dips C- geatein 45 and 25 per side. B-lat pull down 210 decentric B- lat pull 57 or 140 B- reverse flys 130 Wed Legs and shoulders S- press shoulder 85 S- curl bar raise front 10 each side S- flys over extended above head 20 L- leg curls 45 and 15 L- calf 45 and 25 and a 5 L- lunges 35 each Thrus chest and back C- bench 2 plates and a 5 C- incline machine 2 plates and 25 per B- row machine 210 C- close grip 45 with 15 B- smith machine inflection rows 45 ( kinda deadlift) C- cable flys cross body 22.5 Fri Legs and shoulders L-close squat 2 plate L- squat 3 plates and 5 add 10 each L- calf raise 45 and a 5 S- pull overs one arm cables 17.5 S- shrugs 3 and 20plates Sat C-push ups -abs Sunday -abs B- pull-ups nothing with decentric
I have been in a state of emotional numbness for like weeks now due to some medication ish but bro im dieing not only at this dude but the comments tho 😂☠️ i love people so much ❤️ lol really needed this great info with a giggle 😅
"One subtracted from the other". If it's a ratio, why isn't it divided by? If you take Stim/Fatigue, the peak is at 4 sets. If you do Stim-Fat, then peak is at 10 sets. As the units for Stimulus and Fatigue are different (presumably), then subtraction makes no sense.
Same, but it's only a weird language selection screen by the look of it. I managed to get it on my phone by changing the speed to 0.25x and repeatedly pausing
This video pretty much gave me an entire flashback of a years time when I first started training and I think my experience can help new people. It was my first year of college in 2018, so almost exactly 6 years ago at this point & I had started training at the beginning of the school year around early September. My only prior background to lifting was some weightlifting in middle school and up until Junior year of high school - I didn't give a fuck back then, so I had no structure outside of the weight room in any area. I've also never been a fat, gelatinous kind of person, I've always been lean and skinny 6 ft 0 in, 150 pounds is generally where I was pre-training. The extent to my peak fatness has always been characteristic of "skinny fat" and even that was limited. My initial program I decided to follow was a full body split every other day which quickly evolved to a full body split EVERY DAY & of course with the same exercises; needless to say, I took a liking to the gym, but this was obviously very stupid DO NOT do this. This happened in the span from September to winter break (mid December), and for the first time in my life I had saw real results mostly in the form of strength obviously, but it was because I had actually decided to try and be hydrated, and I was focusing on my protein trying to eat whatever I could while in the dining hall within reasonable time (I had limited swipes per week at the dining hall, it was like 10). I never had plans that I would have started lifting in college, and I was never a super hungry person that just had to eat every 5 hours like some people & even to this day I prefer to be super fasted for 12-16 hours and then just eat a meal 1 time a day, this is why I had 10 swipes/week. I lay this out now because I think this important later in the story. All this progress motivated me to research more into strength and hypertrophy I had discovered other splits I could try, so I decided on the classic PPL & the rest of this story continues as a PPL split. I had also discovered creatine around this time, take creatine it is very cheap and it's benefits are incredible. So I had started this split during winter break and ran this until August of 2019, I had continued to see relatively good progress until February & by this point I had 3-4x my initial starting weights for bench press and squat and had developed the ability to do body weight pull ups, this is somewhere around 175 for bench and around 250 for squat for 4-6 reps. Around this time my descent into hell started. This entire 5 month period I was pushing hard every training day & can honestly say it felt like this was giving 110%. The extent to which I led off the gas was my 1 day a week off and some workouts instead of doing heavy for low-moderate reps, I would go lighter for higher reps max 1 day a week, but was inconsistent. Don't do this, do a proper deloading phase for the love of God. Around this time my ability to sleep to even be comfortable at night regularly was gone, and I'll never forget calling my mom at 3 AM on some random weekday not knowing what to do because I had just never thought it could be connected to my training habits - I'm working hard in the gym, I should just be tired right? Now, remember I only have 10 meals a week and with my eating habit preferences and it being college meal food there is almost no way I was fueling well enough so I know it was a factor, if you think you're eating enough, you probably aren't. The reason I had probably got away with this early on was I had some fat to strip off my body, but it was long gone by April. My progress started to slow and then at a certain point I'm not too sure when maybe around late April or May, but I just started to actually regress very, very slowly until August, and during that time I frame I was doing 40-50 pounds less with fewer reps and a lot of the time I would walk into the gym, do 1 set of an exercise and walk out I was literally fried. One day in August, I just quit - I couldn't go anymore. I had also experienced heart or pulse problems, in fact it was so bad one night, I was laying on the couch where I slept & I was so fucking tired and over it I told my brother I was leaving to go home, so we packed some shit up, drove 5 hours in the middle of the night to make it home, I scheduled an appointment with a cardiologist & in the end found nothing. This was in June, it had already been months since the last incident of what felt like real sleep. It is impossible to understand unless you experience it prolonged duration of terrible quality of time of sleep itself will make you feel like you're going insane. As a beginner, you probably understand weightlifting is taxing on your muscles, your connective tissues, your bones, but it is also taxing on the nervous system, in fact, initial strength gains are actually mostly neural adaptations to weight rather than muscle adaptations. All of these were signs (trouble sleeping and regression of progress especially) of CNS fatigue and in my case it actually fried me out the fall 2019 semester, I withdrew every class but one by November because I was going to fail, in fact, I remember going to the first class of the semester for all my classes, and then I never went back to most of them. The only class I attended after that was Chem I and it was maybe 5 times. I was ashamed of myself when I had to do this because I knew I was better than this. I could barely get out of bed in the morning to be honest, there were days I felt like I didn't have the capacity to make food. In my college, you schedule a meeting with your academic advisor for the upcoming semester, & at the time I had no analysis of what happened - I just thought I was a failure. I'll never forget walking into my advisors office and they ask, "how was everything semester?" and I was like "well... not great, I withdrew almost all my classes." and then she asked "what happened?". I paused for 5 seconds and then I just broke down what seemed to be uncontrollably as I shrugged and answered "I don't know" and this was happening I got the full picture of how ashamed and embarrassed I really was. This set me back from graduating for a whole year, & I never told my parents at the time, not sure if I ever will, all though I can only tell one now. The next semester, and every semester after that I pretty much aced every class (I was an exercise science major) barring a few very hard classes, but it's what allowed me to understand what really went wrong the "I don't know" answer to my advisor I can actually do analysis on. I haven't been back to gym with that same drive, passion, and will since 2019 (& not even close either). I almost feel that same level of shame I had in front of my advisor, but it's actually real this time. I feel weak, I feel gross, I am ashamed. I'm 24 years old now, 6 ft 0 in, 150 pounds back where I started but more embarrassed now than I ever was then. It took me a really long time to feel normal again, the heart & pulse problems I mentioned with bad quality sleep hung around well into 2021, even partly to 2022 I still have no idea what that was about. I think it's fair to say this experience put me on a bad trajectory for 2.5-3 years. Anyone who made is this far in this yap session I commend you, what should be your big takeaway? Without high quality sleep & nutrition along with appropriate amounts of each, your fitness goals & plans are ultimately worthless. Only the right amount of training, the right amount of intensity, with the right amount of rest, with the right amount of food will yield the results you desire
Think as a woman a better cleaning the room analogy would be for shaving - easy to do the usual areas legs under arms etc...but having to do the other 9% toes bum top lip etc takes ages and yeah...is really tough. Also; risk of injury also goes up massively. Dr Mike thanks for all the content/advice etc; you can happily use this analogy in the future XD
Would love to see a video of Dr. Mike breaking down what his training will look like now that he wants to focus on BJs. I mean BJJ. And just his overall thoughts/recommendation on how to manage non-competitive weight and combat training for folks who just want to look good and move good in the ring/on the mats.
Dr Mike thank you, this came right after I got warned by 10 different people in the gym about overtraining. I just started my second month and I train 6 times, 2 hours each every week (no cardio RN). I was motivated to do this because 1) I never got so much motivated to do anything 2) I really want to get burnt out physically 3) at 30 I got new hair on my body and acne after my first bench press. Keep telling myself this will work, hope i don't get smaller. I train from 25-33 sets range every day, alternating roughly between chest/triceps/shoulders to back/biceps. People in the gym say I will lose muscle this way. To me it felt like it shouldnt be this easy to burn muscle, honestly. Can we get a critique on Arnold's blueprint? He promotes constant supersets, always training to failure, says they would train so hard that they couldn't find a place to put their arms (I'm at this situation RN). I don't feel burnt out after the workout but I get muscle soreness next day which I cannot say I hate. Another thing I really want to know is if over-training has less adverse effects on people on steroids vs people who are not?
I had a track coach tell me once, I want you to beat your time from last week, but I want you to beat it by as little as possible. I think about that a lot when I'm trying to make sustainable gains.
I've started lifting 5x per week with a dedicated high intensity cardio day for a 6 day workout routine and I feel like I'm finally getting it dialed in. I'm doing more sets on my first workouts of the week, ending with fewer sets tapering into a rest day. And I can do this for 4-6 weeks before I need to take a good break. I prefer almost "do nothing" rests. Maybe some light yoga, or just a nice walk, over "still working out just lighter." I feel like this is really helping me make gains. My muscles tend to feel exactly how I want them to feel. Weak, the day after they get worked, but I'm antsy to go after my rest.
It’s like in track when doing a 1600m race, some people would start out at 100% effort and then by the last 400m the ones that started off at 100% crash and struggle to finish whereas the ones that started the race at 80-90% effort are the ones finishing the last 400m strong! I’ve watched this countless times
Mike here’s a better example in my opinion to explain the SFR. The parking lot theory (let’s say you can only go in one lane at a time in order). If there is 20% of the lot taken, finding the parking spot is easy. 70% and it’s still quite easy but a good hit harder. 90% and your car has to travel up and down for far exponentially longer for the same parking spots.
I work with a couple guys who tell me they do 30 sets of chest twice a week. They workout for 45 min. I always think there's no way they are pushing those sets anywhere close to failure
When I think of these studies related to volume vs weight such as 1-4 rep range vs a 8-12 rep range a couple things happen to me. My warm up volume is high prior to hitting working set. Say maybe 2 3 sets of 30’s all while increasing the weight up to the 8-12 range then starting the set count. To contrast my 1-4 reps have very low volume prior to the working sets. Limiting my reps to 6 reps per warm up set and increasing weight up to the 1-4 rep range. I have gone through body building type of hypertrophy training for years and separately gone through the 1-4 rep range at lower volumes with higher strength for years for powerlifting regime and there is a distinct difference between these 2 methods. One method does build more size but less strength while the other builds more strength but less size. My guess is it’s difference between sarcoplasmic volume vs microfibular tendon strengthening
22:31 I was such a strange child. When my dad took me to the go kart track then I was like 10 that’s exactly how I was attempting to drive and I thought it was really fun to time my turns and hit the straight away as fast as I could. I really got into it
I forgot everything you said, but my room is clean now
It is? I tossed a handful of empty soda bottles into mine. Not exactly sure why, pretty sure it's got something to do with stimulus to fatigue ratio tho
Jordan Periodization
@@omnissiah7247lifting the bed to clean under is the best stimulus to fatigue exercise ever made, it's why
90% or 99%?
10 Mins......... My room would take 10 Hours.........
Instructions unclear, now my gains are all over the table.
Same
I think we’re suppose to deep clean a hotel room?
No there fine gains.. Rir is needed
Now I am the table
Grains?
The amount of good info and humor you bring is just.. I can't thank you enough.
When I workout too hard its like a double whammy.. I get arrested for public indecency AND get less gains for missing workouts while locked up..
Don't prisons have gyms?
I see what you did there! 😂😂
The Jon Jones split
Bro, don't get so hard while you workout
You need to plot a behind-bar graph of your lost gains.
Watch-time to Effective-knowledge Ratio on this channel is optimal. And if I’m wrong I don’t care.
2x playback rate gang?!?!?
Your spot on brother
no, it`s only 80-90%, that`s why he jokes around so much, because if there was only knowledge people wouldnt watch every video over the long term. Only 80-90% is sustainable
Don't care because you have big arms
Most videos yes, this one ain’t it
That chart graphic was really good
For real. The chart stole the show for a bit.
S:FR changed my muscle building results. I was the literal definition/poster child of "training to absolutely, unequivocal failure" on each set. Switched to doing nearly DOUBLE the total volume because I switched to leaving 1 "ehh yeah its doable" rep in the tank and never ever doing the absolutely failure "if you dont get this rep I kill your family". Not exaggerating. leaving these 2 reps in the tank each set gave me INSANE recovery ability, instantly blew past my plateaus as well. And besides the muscle gains upprbody, im a full time "pro" cyclists who kills it 15-20hrs of hard cardio each week ontop.
So more reps or just heavy to failure each set?
@@winterMB91 stopping each set 2 reps from total world destruction level failure. The fatigue accrued from from those final 2 reps literally cut my weekly "total body sets" that I could recover from in half. I used to be able to eeek out about ~30sets and have ok recovery but when I said f it lets keep 2 in the tank I instantly and again not exaggerating, DOUBLED to 60-70 total sets per week last 2 months and not only have I seen more growth but my performance on the bike is more stable because I have less total systemic fatigue from obliterating my entire upper body 30x a week. All this said, im 180lbs and 6ft, so its not like im anywhere near the natural muscle limit...
Same. Over the past couple years I’ve discovered that higher volume (~20-25) on many muscle groups (eg chest) is way better for me, but I can only sustain that by leaving a couple in the tank. Discovering that has allowed me to grow more over the last year than I’ve grown over the previous 10 years. Back then I was treading water without realizing it, unfortunately.
And still a skinny noodle
Hey, I’m in this exact position. I do ppl and push everything to failure, and I’m never recovered even though I do like 1-4 sets per work muscle per workout. So you recommend lowering intensity and increasing volume?
Thanks so much Mike, I am now a professional cleaner! Thank god you finally addressed the reason I joined your channel, cleaning!
I can’t be the only one who thought he was talking about the motion of weight from the floor into a pressing movement at first, right?
Clean and jerk I assume...
Its been a year without training, but this channel just boosts the motivation to get back to training with a smarter approach
Start today get a jog or quick at home workout in stop the procrastination
Get after it! You’ll be back to your peak before you know it
The smartest approach is to go balls to the wall as much as possible
Something that's help me is, implementing posture that'd be used in training for everyday things. Not reps or sets, get use to the posture & movement and do it for how long it would take regularly if you didn't. It'll help boost confidence cause you're familiar with the movement. Ex. Picking up 4 grocery bags from the floor, lift it like a dead lift and do arm curls until you get to the counter- those bags are just dumb bells. Need something on bottom shelf of fridge or drawers, do a nice deep squat. Getting up from a seat, do a nice big stretch. Rising out of bed, do a slow roll up to engage the core since you're already half way there from the exercise. Good luck, take it slow and enjoy getting back in training!
@@VorpalSnickerSnack really appreciate it, thanks
I'm gonna start listening to Daddy Mike saying "you're a machine" when I'm feeling down
Can we get a dedicated video about "Junk Volume", too? It is kinda related to SFR, but I think it deserves its own video.
Junk Volume = Volume of sets that are not in the 1-3(/4) RIR range and thus not effective stimuli. There you go :D
@@perryschnabel it's probably more nuanced than that, considering exercise overlap and such.
@@perryschnabelI'm pretty sure the "effective reps" thing has been pretty much debunked.
@@ZalvaTionZ Would suprise me since Mike tells us every time that we need to train close to failure.
@@ZalvaTionZ I think you're confusing Rep Ranges which is an absolute number with Reps in Reserve (or Rate of Perceived Exertion) which is a subjective feeling of how many more you can do.
"Reps" and "debunk" ring like the old idea of 8-12 reps being the gold rep range for all exercises for hypertrophy. That, has been debunked.
The editing graphics on this one were amazing and useful, much appreciated!
Summary: Volume accumulates logarithmically but fatigue accumulates exponentially. Live accordingly.
You're welcome
Indubitably
Stimulus, not volume. Otherwise correct.
@@YanDoroshenkosemantics
Would love to see a video on the difference of fast and slow twitch muscle fiber workouts and what types of athletes would benefit most from the difference in these workouts.
This video doesn't just apply to working out. I need to apply these principles to most if not all aspects of my life. ...it's probably the single most helpful video I've ever watched. Thanks Dr. Mike
SFR really is applicable to so many areas of life. Appreciate you sharing where you have screwed it up in the past though. It can be hard to get right! More is more until it's not more anymore. Pushing that last little bit is seductive and if you do it once or twice, it doesn't cause many problems. Then you find yourself totally burned out 2 months later.
Hence the cleaning analogy?
@@hpholland I was talking more about how "just a liiiitle bit more," is hard to say no to. In lifting, it's fun to test your max and set PRs. When I was into video games, it was "just one more match." Even in work, I will fall into the trap of pushing more hours: "oh I just need to grind another few days to get some breathing room." (and then there's always more work to do anyway, and I'm even more tired)
So to use the cleaning analogy, I'm saying it's funny that the 99.9% clean can be so attractive in the moment. It's not logical but it feels right, and it's free if you only do it a bit. But it's burning the candle at both ends and you can burn out, injure yourself, damage your relationship with your family etc. It catches up to you.
I appreciated Mike's example, because I'm not a spring chicken anymore, and I still make stupid mistakes all the time.
@@jackskellingtronI have to agree
Dr. Mike sure went 99.9% on the cleaning analogy
2:20 clearly Dr.Mike doesn’t know Germany where we red line cars in the highest gear on ends. That’s where German volume training stems from by the way
Mike is American - don't run our cars at redline for 100 miles on the autobahn if you want it to work after
I can’t stop hanging out with myself 24-7
If your in a coma .or on an dessert island...you can 😮
Y o u ‘ r e*****
What a line!
@@mslice09D E S E R T
I just had to take a full week off. Been pushing very hard for 3 months hitting rep pr's every workout. Got to a point where my body just could not continue, joints hurt, lack of wanting to hit the gym, pumps were not the same and I stopped feeling recovered workout to workout. I feel this video so much. Starting it up again this week in a deload format to continue the recovery.
You can and should still hit PRs every workout, just smaller ones.
@@perryschnabel that is definitely the plan.
the fact that i see yall taking breaks after 3 months and im here after one year of training like a maniac,always having headaches and feeling like shit still not wanting to quit cuz i dont want to feel ashamed of myself😭
Bro I love the fact that you have an analogy ready to use to explain literally anything
This dude looks like a damn thumb! Great video though. Two Mikes up!
LOL! I cannot unsee that now. Thanks!
😂u rule😂
Dr Mike, you are, no doubt, my spirit animal
I might have been beating myself up too much. Thanks for the great insight!
Never beat yourself enough
Thanks Dr. Mike. You're the man for exercise. When it comes to nutrition you are a bit behind but it's all good.
I’ve learned uncomfortably too much about Dr Mike’s cleaning kink. Love it.
This kind of balance is so difficult and such a challenge to get right based on all your circumstances.
No ego.
Story of my life, but i've learned about myself that I just can't train if it's not balls to the wall...I would much rather take some time off then. At the end of the day, you need to enjoy what you do, what is "optimal" may be a different story alltogether...
As long as you can take those days out you have something.. Otherwise you're like a one punch man that Jenny from the community college can KO
I love seeing my little icon next to my name so much that even when I have nothing to say, I comment with a heart anyway because I’m an egomaniac, narcissistic, staple genius
Hey Dr. Mike and Scott, great video and amazing information. But my only critique is that I'm not a huge fan of all the jump cuts and it makes this video feel more "off-brand" to a certain extent. I'm not sure how to put it but it feels a little off.
but overall great video and great editing. Keep up the good work.
22:40 "pencilneckology" as Eric would say haha
So true
I remember watching a baseball game that Dennis Eckersley was commentating, and he said something like this about the rookie pitcher:
"This guy's gonna be great. He's got some real talent. He needs to learn to not always give his best stuff though."
And I remember thinking 'Wait, what? He needs to learn to pitch worse?? What???'
And then Eck continued: "That way he's got his best stuff when he needs it."
And I went 'Ohhhh...!'
This is just an amazing lesson about entropy in general and legit think it will help me more outside of gym than in. Thanks!
I really needed this knowledge I’ve been going hard for months now and couldn’t figure why my sleep is good any more why my workouts aren’t the same anymore and here you answered it all.
Hope to see you tag team with Dr. Layne Norton! Love the info and excited to work on gains. Everyone's now pro cleaners.
Bottomline: Don't train the shit out of yourself because you will spend so much time to recover and training duration will be shorter in the long term.
That's where drugs come in.
*rubs hands together*
Switched to the RP app back in December and it completely changed the game for me. I was a “to failure” only kind of guy for years. I’ve grown substantially and my best friend/training partner (who qualified for the O in classic) also had the best off season he’s ever had. We’re living proof training “less” hard can have way better results.
Easy to use the app? And how well does it work with week to week adjustments?
There are so many great quotes in this video. I'm loving the motorsport analogies too!
I can’t get enough of these videos.
What a timing man. Just watched the whole video, as a masochist in the gym people who walk by will see a single tear running down my cheek as i stop at 1-3 reps from failure. Gotta give it a try and some thought (maybe the next week or this one. I don't even know yet.)
Dr Mike in house! Giving the best knowledge to live the best life!
Good video. Good sound quality. I need to learn how to take steps back.
Your bedroom analogy killed me the dead cat the fish tank you’re killing me, dude it’s too early to laugh this hard🎉😂
the production quality on this video is out of this world; mike's decision to focus full time on his channel is absolutely paying off 🎉
Great video, 80-90% most of the time is really a common sense which works everywhere in life when it comes to Long term success.
Awesome topic to lecture - for all areas of life and fitness. It complements and explains the whole RP process.
Best room cleaning tutorial on TH-cam 10/10
I'm a ultra runner obsessed with RP and DR mike jokes. Burning out is my specialty, this video is dope
The big section about the room cleaning reminds me of something called "Service Level Objectives" in computer service reliability and I think the fact that SLOs somehow loop back around and apply to getting jacked is WILD.
Let's say you have a service you want people to be able to use, since, y'know, why else would you have a service. Let's say you get 100k requests per second (this is normal, roll with it). Getting that thing 90% reliable is pretty easy. Every second you can throw 10k requests on the floor and shrug. Getting that thing 99% reliable is pretty hard, but doable, you can still throw 1k on the floor every second. 99.9%? Shit's getting rough. You need to serve 99900 requests perfectly every second and only get 100 requests of leeway. 99.99%? Your SREs are going to tell you no and either quit or tell you to try again because they ain't meeting that.
In terms of time of 100% outage per year, you can have over a month at 90% and... Like... Several minutes? I think it's about 20 minutes? at 99.99%.
These concepts seem totally unrelated, but I think it's cool that they line up so perfectly. That extra effort to get to 99.99% is just not worth it in almost any context, whether it's web services or getting jacked.
I'm an SRE and I had the same thought when he was going through that. I've had conversations with non technical people about having services have 4 9s of uptime(99.99%) for systems where thats massively overkill. I tell them how much time, effort and money it would cost to implement and all of a sudden 3 9s is plenty. Even the difference between 99.95 and 99.99 is herculean depending on what we're talking about
I think this applies to any job. In my experience, you can either have things done "ok" at speed or perfectly at a *much* lower speed (with a sliding scale in between those two extremes). In my various jobs over decades, it's been hard to explain to a client why expecting perfection isn't reasonable unless they are willing to pay probably double what 80-90% costs. It very much is a non-linear relationship.
Or avoiding lying down next to jizz.
This makes me think of when I interviewed at Cisco and they told me that they guarantee Comcast 14 9s of availability.
Chuck Norris once tried “working too hard”….but he accomplished too much, too quickly, leaving nothing left to do.
Hasn’t worked a day since. Leaving some achievements for the rest of us
Sir it’s 2024
@@catsforcomms1952 and Chuck is alive and well.
😂😂😂
Chuck Norris is the only person to ever complete exercise.
Buongiorno Dottor Mike, complimenti per la qualità dei suoi contenuti.
INCREDIBLE VIDEO!!!! 🙌
This was very informative and helpful. Thank you.
Man… I wish I had this information months ago!! thanks so much!! I love your videos!!
I needed this video. I struggle with this exact issue i feel like im not working out if im not going to failure. This opened my eyes because im getting way less sets a week
I used to go to failure every single set and it tore me up. I wasn’t able to recover well most of the time. I switched, grumbling, after finding your videos to leaving 1 in the tank and it helped a ton. I then bought and read your book Scientific Principles of of Hypertrophy training and I started to ladder up and start with 3-4 RIR, next week 3 RIR, next week 2 RIR, next week 1 RIR and then finally next week no RIR and then deload week. And I’ve made some big gains! Finally benching 225.
My question and concern is volume. I’d consider myself an intermediate lifter but I can’t do more than 8 sets per muscle group in a week. A normal push day for me is like 4 sets of bench, 4 sets of shoulder press, 1 set of lateral raises and doing a PPL twice a week and I’m cooked. Anytime I try to add more volume, even just 1 extra set at 4 RIR, and I find I can’t recover.
Do some people just need less volume or don’t respond well to volume?
Here's a great analogy I used to not study for my test but I would just pay really good attention in class usually resulted in me getting about 80%. If I had studied just an extra 15-20 minutes of night I'd probably have gotten 90 to 95%. But for me to get 99% I'm putting in an hour at least a night if not more to get that 99%. 80% is pretty god damn good for 0% extra effort.
10:56 "we're so freaking close" sounded like Al Pacino!
Simply awesome advice!!!!!!!!!!! Many thanks from Manchester England.
Needed to hear this - exercising and in live. I'm always petal to the metal. It's just dumb. Thank you.
I’m currently spinning my wheels training every muscle twice per week, 6-7 Sets per session and pretty much all of them to failure or beyond (lengthened partials and dropsets). I never get sore, i always thought i’m doing too little. Been stuck at the same weight for months, thought it was because of my diet but even after eating at maintenance and now in a surplus i still couldn’t make significant progress. I’m always stressed, always tired, my mind is all over the place. After my last deload i went straight back to training this way and in a week i was fucked up again. Seems like it’s a good idea to cut back on the intensity. Currently deloading, after that i’ll start with 5 sets and 2 RIR for the first 2 weeks, see how i feel, then add sets/weight if i feel like I’m finally getting stronger again. Thanks Dr. Mike 🙏
Good video for today. I did legs too hard this morning, felt like I was about to pass out.
at 7:10 If you are subtracting the two curves from on another ((S - F) plotted against V) then you don't have a graph of stimulus to fatigue ratio, you have a graph of the net difference between stimulus and fatigue. If you wanted a graph of stimulus to fatigue ratio then you would have to plot stimulus divided by fatigue ((S/F) plotted against V), based on the other two curves this would give you the highest ratio at a volume of 1, then ratio would decrease as volume increases.
I think the stimulus to fatigue ratio concept is valid when talking about exercise selection, but it doesn't apply as well when talking about volume
Dr. M you the MAN!!! Keep it up!!
Car guy here, engine analogies are like 40% accurate but I love it. I think those of us who know better know what you mean. Highway miles are easier than city miles, but high rpms do wear the engine at a higher rate, many vehicles can maintain 100mph at a reasonable rpm and you actually see increases in fuel economy and you'll get more miles out of the engine over time because you go more miles for the same engine wear, overtraining is like flooring it at every stop light.
I feel like class is in session. Top tier content doc.
This is not just a talk about training but a talk about how to be efficient
Another interesting metric for further research would be how many times you can "redline," how often, and each instance's duration correlated with long-term degredation of output capability.
Routine review
Which is best program of these two below if I want to emphasize chest growth and hypertrophy.
Tuesday reg chest
- flys one arm 190 or 40 on free or cable above and cross the body down the middle one arm 27.5
- incline dumbell 100
- bench 2 plates and a 5
- incline machine 2 plates and 25 per
- geatein 45 and 25 per side.
- fly cable 22.5 per
Wed back
- pull ups nothing with decentric
-lat pull down 210 decentric
- smith machine inflection rows 45 ( kinda deadlift)
- row machine 210
- flys 130
- lat pull 57 or 140
Thrus Shoulders
- press 85
- curl bar raise front 10 each side
- flys over extended 20
- pull overs one arm cables 17.5 or pouring jug line shoulders 25
- shrugs 3 and 20plates
Fri Legs
-close squat 2 plate
- squat 3 plates and 5 add 10 each
- leg curls 45 and 15 - calf 45 and 25 and a 5
- lunges 35 each
- calf raise 45 and a 5
- smith machine low squat no raise 45 and 25 plates
New plan
Tuesday chest and back
C- incline dumbbell 100
C- dips
C- geatein 45 and 25 per side.
B-lat pull down 210 decentric
B- lat pull 57 or 140
B- reverse flys 130
Wed Legs and shoulders
S- press shoulder 85
S- curl bar raise front 10 each side
S- flys over extended above head 20
L- leg curls 45 and 15
L- calf 45 and 25 and a 5
L- lunges 35 each
Thrus chest and back
C- bench 2 plates and a 5
C- incline machine 2 plates and 25 per
B- row machine 210
C- close grip 45 with 15
B- smith machine inflection rows 45 ( kinda deadlift)
C- cable flys cross body 22.5
Fri Legs and shoulders
L-close squat 2 plate
L- squat 3 plates and 5 add 10 each
L- calf raise 45 and a 5
S- pull overs one arm cables 17.5
S- shrugs 3 and 20plates
Sat
C-push ups
-abs
Sunday
-abs
B- pull-ups nothing with decentric
I needed to hear this.
I have been in a state of emotional numbness for like weeks now due to some medication ish but bro im dieing not only at this dude but the comments tho 😂☠️ i love people so much ❤️ lol really needed this great info with a giggle 😅
True. Consistency wins the race
"One subtracted from the other". If it's a ratio, why isn't it divided by? If you take Stim/Fatigue, the peak is at 4 sets. If you do Stim-Fat, then peak is at 10 sets. As the units for Stimulus and Fatigue are different (presumably), then subtraction makes no sense.
😵💫
Great analogy with the room cleaning . Gonna tell all my clients to clean their filthy rooms if they want to make good gains
I had to frame by frame once I got home after watching this on my phone at work. That yellowish flash at 20:24 was killing me.
same looks like a glitch in rptrix
Same, but it's only a weird language selection screen by the look of it.
I managed to get it on my phone by changing the speed to 0.25x and repeatedly pausing
wtf is this 😭
@@fireking2343 being a little over dramatic arent we
Proof that doctor mike isnt real and is actually literally a machine@@fireking2343
Damn.
Damn. This video is very humbling. Thank you. :)
Forget about training. I want to hear about the room cleaning, that was hilarious!
This video pretty much gave me an entire flashback of a years time when I first started training and I think my experience can help new people.
It was my first year of college in 2018, so almost exactly 6 years ago at this point & I had started training at the beginning of the school year around early September. My only prior background to lifting was some weightlifting in middle school and up until Junior year of high school - I didn't give a fuck back then, so I had no structure outside of the weight room in any area. I've also never been a fat, gelatinous kind of person, I've always been lean and skinny 6 ft 0 in, 150 pounds is generally where I was pre-training. The extent to my peak fatness has always been characteristic of "skinny fat" and even that was limited.
My initial program I decided to follow was a full body split every other day which quickly evolved to a full body split EVERY DAY & of course with the same exercises; needless to say, I took a liking to the gym, but this was obviously very stupid DO NOT do this. This happened in the span from September to winter break (mid December), and for the first time in my life I had saw real results mostly in the form of strength obviously, but it was because I had actually decided to try and be hydrated, and I was focusing on my protein trying to eat whatever I could while in the dining hall within reasonable time (I had limited swipes per week at the dining hall, it was like 10). I never had plans that I would have started lifting in college, and I was never a super hungry person that just had to eat every 5 hours like some people & even to this day I prefer to be super fasted for 12-16 hours and then just eat a meal 1 time a day, this is why I had 10 swipes/week. I lay this out now because I think this important later in the story.
All this progress motivated me to research more into strength and hypertrophy I had discovered other splits I could try, so I decided on the classic PPL & the rest of this story continues as a PPL split. I had also discovered creatine around this time, take creatine it is very cheap and it's benefits are incredible. So I had started this split during winter break and ran this until August of 2019, I had continued to see relatively good progress until February & by this point I had 3-4x my initial starting weights for bench press and squat and had developed the ability to do body weight pull ups, this is somewhere around 175 for bench and around 250 for squat for 4-6 reps. Around this time my descent into hell started.
This entire 5 month period I was pushing hard every training day & can honestly say it felt like this was giving 110%. The extent to which I led off the gas was my 1 day a week off and some workouts instead of doing heavy for low-moderate reps, I would go lighter for higher reps max 1 day a week, but was inconsistent. Don't do this, do a proper deloading phase for the love of God.
Around this time my ability to sleep to even be comfortable at night regularly was gone, and I'll never forget calling my mom at 3 AM on some random weekday not knowing what to do because I had just never thought it could be connected to my training habits - I'm working hard in the gym, I should just be tired right? Now, remember I only have 10 meals a week and with my eating habit preferences and it being college meal food there is almost no way I was fueling well enough so I know it was a factor, if you think you're eating enough, you probably aren't. The reason I had probably got away with this early on was I had some fat to strip off my body, but it was long gone by April.
My progress started to slow and then at a certain point I'm not too sure when maybe around late April or May, but I just started to actually regress very, very slowly until August, and during that time I frame I was doing 40-50 pounds less with fewer reps and a lot of the time I would walk into the gym, do 1 set of an exercise and walk out I was literally fried. One day in August, I just quit - I couldn't go anymore.
I had also experienced heart or pulse problems, in fact it was so bad one night, I was laying on the couch where I slept & I was so fucking tired and over it I told my brother I was leaving to go home, so we packed some shit up, drove 5 hours in the middle of the night to make it home, I scheduled an appointment with a cardiologist & in the end found nothing. This was in June, it had already been months since the last incident of what felt like real sleep. It is impossible to understand unless you experience it prolonged duration of terrible quality of time of sleep itself will make you feel like you're going insane.
As a beginner, you probably understand weightlifting is taxing on your muscles, your connective tissues, your bones, but it is also taxing on the nervous system, in fact, initial strength gains are actually mostly neural adaptations to weight rather than muscle adaptations.
All of these were signs (trouble sleeping and regression of progress especially) of CNS fatigue and in my case it actually fried me out the fall 2019 semester, I withdrew every class but one by November because I was going to fail, in fact, I remember going to the first class of the semester for all my classes, and then I never went back to most of them. The only class I attended after that was Chem I and it was maybe 5 times. I was ashamed of myself when I had to do this because I knew I was better than this. I could barely get out of bed in the morning to be honest, there were days I felt like I didn't have the capacity to make food.
In my college, you schedule a meeting with your academic advisor for the upcoming semester, & at the time I had no analysis of what happened - I just thought I was a failure. I'll never forget walking into my advisors office and they ask, "how was everything semester?" and I was like "well... not great, I withdrew almost all my classes." and then she asked "what happened?". I paused for 5 seconds and then I just broke down what seemed to be uncontrollably as I shrugged and answered "I don't know" and this was happening I got the full picture of how ashamed and embarrassed I really was. This set me back from graduating for a whole year, & I never told my parents at the time, not sure if I ever will, all though I can only tell one now.
The next semester, and every semester after that I pretty much aced every class (I was an exercise science major) barring a few very hard classes, but it's what allowed me to understand what really went wrong the "I don't know" answer to my advisor I can actually do analysis on.
I haven't been back to gym with that same drive, passion, and will since 2019 (& not even close either). I almost feel that same level of shame I had in front of my advisor, but it's actually real this time. I feel weak, I feel gross, I am ashamed. I'm 24 years old now, 6 ft 0 in, 150 pounds back where I started but more embarrassed now than I ever was then.
It took me a really long time to feel normal again, the heart & pulse problems I mentioned with bad quality sleep hung around well into 2021, even partly to 2022 I still have no idea what that was about. I think it's fair to say this experience put me on a bad trajectory for 2.5-3 years.
Anyone who made is this far in this yap session I commend you, what should be your big takeaway?
Without high quality sleep & nutrition along with appropriate amounts of each, your fitness goals & plans are ultimately worthless. Only the right amount of training, the right amount of intensity, with the right amount of rest, with the right amount of food will yield the results you desire
Think as a woman a better cleaning the room analogy would be for shaving - easy to do the usual areas legs under arms etc...but having to do the other 9% toes bum top lip etc takes ages and yeah...is really tough. Also; risk of injury also goes up massively. Dr Mike thanks for all the content/advice etc; you can happily use this analogy in the future XD
Would love to see a video of Dr. Mike breaking down what his training will look like now that he wants to focus on BJs. I mean BJJ.
And just his overall thoughts/recommendation on how to manage non-competitive weight and combat training for folks who just want to look good and move good in the ring/on the mats.
Dr Mike thank you, this came right after I got warned by 10 different people in the gym about overtraining. I just started my second month and I train 6 times, 2 hours each every week (no cardio RN). I was motivated to do this because 1) I never got so much motivated to do anything 2) I really want to get burnt out physically 3) at 30 I got new hair on my body and acne after my first bench press. Keep telling myself this will work, hope i don't get smaller. I train from 25-33 sets range every day, alternating roughly between chest/triceps/shoulders to back/biceps. People in the gym say I will lose muscle this way. To me it felt like it shouldnt be this easy to burn muscle, honestly.
Can we get a critique on Arnold's blueprint? He promotes constant supersets, always training to failure, says they would train so hard that they couldn't find a place to put their arms (I'm at this situation RN). I don't feel burnt out after the workout but I get muscle soreness next day which I cannot say I hate.
Another thing I really want to know is if over-training has less adverse effects on people on steroids vs people who are not?
I had a track coach tell me once, I want you to beat your time from last week, but I want you to beat it by as little as possible.
I think about that a lot when I'm trying to make sustainable gains.
I've started lifting 5x per week with a dedicated high intensity cardio day for a 6 day workout routine and I feel like I'm finally getting it dialed in.
I'm doing more sets on my first workouts of the week, ending with fewer sets tapering into a rest day. And I can do this for 4-6 weeks before I need to take a good break. I prefer almost "do nothing" rests. Maybe some light yoga, or just a nice walk, over "still working out just lighter."
I feel like this is really helping me make gains. My muscles tend to feel exactly how I want them to feel. Weak, the day after they get worked, but I'm antsy to go after my rest.
SFR
Cost-benefit analysis
Risk-reward ratio
Amount of resources per unit product/outcome
Etc.
What is that yellow board at 20:24 - some kind of subliminal message? Could it be that the battery in the camera died [ending / ende medien]? XD
Downloading this one for later. Thanks Doc.
It’s like in track when doing a 1600m race, some people would start out at 100% effort and then by the last 400m the ones that started off at 100% crash and struggle to finish whereas the ones that started the race at 80-90% effort are the ones finishing the last 400m strong! I’ve watched this countless times
Mike here’s a better example in my opinion to explain the SFR. The parking lot theory (let’s say you can only go in one lane at a time in order). If there is 20% of the lot taken, finding the parking spot is easy. 70% and it’s still quite easy but a good hit harder. 90% and your car has to travel up and down for far exponentially longer for the same parking spots.
Dr Mike is the man!!
I work with a couple guys who tell me they do 30 sets of chest twice a week. They workout for 45 min. I always think there's no way they are pushing those sets anywhere close to failure
And, if they are, they're destroying their muscles far faster than they can be stimulated to rebuild.
When I think of these studies related to volume vs weight such as 1-4 rep range vs a 8-12 rep range a couple things happen to me. My warm up volume is high prior to hitting working set. Say maybe 2 3 sets of 30’s all while increasing the weight up to the 8-12 range then starting the set count. To contrast my 1-4 reps have very low volume prior to the working sets. Limiting my reps to 6 reps per warm up set and increasing weight up to the 1-4 rep range. I have gone through body building type of hypertrophy training for years and separately gone through the 1-4 rep range at lower volumes with higher strength for years for powerlifting regime and there is a distinct difference between these 2 methods. One method does build more size but less strength while the other builds more strength but less size. My guess is it’s difference between sarcoplasmic volume vs microfibular tendon strengthening
22:31 I was such a strange child. When my dad took me to the go kart track then I was like 10 that’s exactly how I was attempting to drive and I thought it was really fun to time my turns and hit the straight away as fast as I could. I really got into it
I'll take 4th place 🙌
The best advice I ever got from your channel is to do less. Either less volume or more rest days. I've gotten out of a couple years of plateau.
Great topic. Mentzer explains this good too.
the human body is the greatest tool on earth at making things easier for itself..
My last job was max out every day, burned out, no sleep, over eating. Happier to be in my new job, lifting again, and losing weight!
Mike Mentzer comes to mind and has been saying this for decades before he died. Recovery is just as important as being efficient in your workouts
Got life lessons but came for lift lessons. Thank you Dr. Mike.
I saw that missing frame, scott be slippin.
I tried pausing it many times to see what it said, but I couldn't stop on it. Glad to not be the only one who saw it lol
@@AndromedatheBasshead 20:24 - probably battery in the camera died [ending / ende medien] XD