I'd like to note that For the past 8 years, I only drank organic milk and now, for the past couple months, I've only been drinking organic grass fed raw milk. Price is higher but still ends up being incredibly cheaper than buying excessive amounts of food and supplements
When you do the same exercise everyday for a while so you ever feel that you loose strength in your other muscle groups since they are neglected in the mean time?
I have never heard truer words regarding the fitness world. I spent a good three years following these programs off of websites from "Professionals" and saw minimal improvements throughout. The only problem was, i didnt know anything passed that so i didnt know i was making minimal gains. It wasnt until i threw the programs out, focused each day on bench, deadlift, or squat, and some assistance exercises. Each exercise i was completely focused on because i wasnt focuses on the program, i was just focused on what i was doing in that moment. I have never been stronger than i am now. I'm still working hard on improving but in a year i was able to accomplish these lifts since following Erics advise. Bench: Could barely push 185lbs, now my 1RM is 295lbs Squat: Struggled squatting 205lbs, now my 1RM is 385LBS Deadlift: 225lbs almost made me pop a blood vessel, now my 1RM is 445LBS Awesome advice Eric!
Vicardo Edwards Wait so do you pick one of those three exercises then max out everyday of the weak, squat Monday, deadlift Tuesday, bench Wednesday and so on or?
What's recovery like though doing the same exercise everyday? How much volume do you do so that you still recover? Like bench for example. If I bench everyday, how much volume should I be doing?
Keep it up man. I started benching again about a month and a half ago and my 1RM is only 245. I plan on hitting the 300 club before the end of this year.
I’m so glad I found this channel!!! I’ve been focusing on my bench and my deadlift for a while now and I’m making huge gains, 485 deadlift and 315 bench. I’m still milking the deadlift but now I’m going to work on my press as long as I can. No need for more than 3 exercises!! 😎
I love this. And honestly I needed to hear it. The mentality of focus and centering training around a few serious movements really speaks to me. When I first started lifting I basically did 100% fluff lol, thinking I was doing all the right shit because that's what people told me I was supposed to do. And at that point I had no idea what real strength was. Now I've already switched my training over to be more focused on the lifts that matter, and I still have to cut it down even more. Anyway, these kind of videos are what make this channel great. 100% cut through the noise. Pure focus = motivation and progress. I'll have to return to this video from time to time to remind me to stop drifting into fluff-land.
Thank you Eric. I really fucking appreciate you. Sad you're not on Patreon anymore. The advice is soooo golden, it actually makes me so lit up thinking about focusing on 1-2 Exercises and getting the most progress out of it. A few months ago I stumbled upon your channel on accident and it's sad that your advice isn't common, many people lifting weights will never hear it in fact. Atleast the one watching your videos get the oppurtunity to adjust. Keep it going dude :)
livingliveinafastlan depends on the variation...Jefferson, trap bar, and behind the best work best because they are much less taxing on the low back. Sumo and conventional are pretty hard to recover from on a daily basis. Therefore, I recommend conventional or sumo deadlifting every other day and hitting some sort of press on the deadlifting off days.
Wow Eric, this is some legit advice and I’m just in shock lol. I used to train like this before and my squat was WAY bigger, than I was told I wasn’t going to be able to walk by the time I was 50. So I started doing all the fluff lifts and lost so much gains. Take the advice people
The second best advice I've heard from this guy is getting weights at home. Bench and rack. It sucks feeling pumped and by the time you get to the gym your tired. It's so much better to walk into your garage and start pumping. This video is the first best advice he has ever giving.
I don't lock myself into a weekly schedule. Instead I just keep a two days on and one day off set up without fail. One of those days is full body lifting and conditioning and the other day is steady state cardio. Then every third day is a rest day and I keep this on repeat. I find that two days between every full body lift/conditioning day is perfect for me. It's also a higher continuous frequency than 3x per week. 👍
Some body parts just won't grow if you don't isolate them. My forearms for example struggle with holding 100 lbs when shrugging. Now, I have no problem with 300 lbs and they didn't grow shit. Been isolating them for a few months now and they are getting THICKER. So yeah, you still need to isolate some exercises.
I used to do something similar. Try putting deadlifts on your pull day instead of legs. I’ve found this benefits both your squat and deadlift. Just my two cents
Lmao I gotta admit he's right about the focus thing. If I have like 7 exercises I'm doing in a day I'll lose focus and I'll forget what I'm supposed to be doing, but that might be because I'm an idiot.
Can you explain this more thoroughly- i ask because of this: my deadlift is 365 for 1rm, and of course bringing it up to 495 would lead to more gains in the back department but what about chest and shoulders? Ok, now i throw in a bench press, but it will mostly lead to chest/triceps hypertrophy so i also add ohp, but now im already doing 3 movements per workout which is not optimal by what youre saying.. all answers are appreciated :)
Obviously this type of training is not optimal for bodybuilding but you can still take something away from it. The message: cut down on the amount of shit you do in the gym. Doing so will lead to better strength and muscle gains. Obviously if strength in a particular movement is your number 1 priority then drop most of the other exercises you're doing but if you want a complete physique cut out less while still focusing on progression in your big movements patterns. Progress will be slower but your physique will remain balanced.
Soooo 1 year later : thing is, if you focus on the bench, beeing natty not o elite lifter, you dont skip dl completely from your plan. You can so Like "maintanace" deadlifts, but give 100% on your bench. I mean, deadlift once a week and over a 3 month period you wont lose gains, mayve your 1rm decreases. But your bench goes Up.
For hard gainers I recommend generally 1 muscle group per day and just annihilate it for 30 min high intensity minimal rest. Eat a lot if skinny. Eat less if fat.
Similar to what I tell people ... Pick one exercsie pee muscle group and get really strong at them. I like pyramid training myself 10/8/6/4/2/ to max and that'll be paused or controlled I'll go back down touch in go for bar speed .
We all agree that bro splits are bad but the total opposite of making it all the big 3 and some compound movements sounds like minimalist training. And milks has exogenous estrogen content and causes oxidative stress.
curious about the Bulgarian method...lets say i focus on bench for couple months, then i switch to deadlifts for a couple months. Will i lose "size" in chest and triceps (from switching to bench-->DL)?
The way in which professions and professionals acquire their prestige, power and wealth is by taking unto themselves a seemingly impressive or even mysterious 'body of knowledge and expertise' and only relinquishing it in small doses in exchange for payment. The creation of this kind of dependency is an intrinsic part of the process that is the root of our sick economic system. In a sane society, human beings would not be incentivized to hoard knowledge, advise and help - keeping it from people unless they pay. Gym instructor Yoga teacher Therapist Dentist Prostitute Spiritual Guru (the professionals) It's all the same. Pay me if you want my help. And we say "well it's only fair to be given a suitable fee for your services." Well if we all had free access to food, water, shelter etc. then we have a whole new fundamental premise for our lives, don't we? With the proper implementation of automation and use of science and technology for the betterment of all of humanity - this can be achieved and we won't have to be these parasites and leaches. We can actually just help people and share knowledge with people without asking for money in return, to make it worth our time and effort.
tuomasfool he suggested for beginner lifters, squat to 2 rm every day. Alternate 1 pull and 1 press every other day to 1rm for pull and 1-5 for press. Presses use less and weak muscles than pulls. It also much harder on the shoulders. After that pick 1-3 lifts, ideally 1 lift that hits your back and legs really hard ie rows and deadlifts, and some squat variations. Press every other day if going to below 5 rm. this although you need to go maxium effort not half effort. You have to have the mindset to be able to lift like this. You have to push yourself. You hit a 1rm max in that day, go again. You also have to listen and feel how you are doing. If you don’t feel it, lift for reps with a lighter weight. Obviously warm up. And the point of warming up is to get the body warm. So do what your feel you need to be warmed up. The program doesn’t matter. If your think that way, your going to fail with this method.
I am concerned however that in doing Bulgarian Lite and adding 100 pounds on the deadlift like Eric mentioned wouldn't thicken us up like we think because the strength is mostly CNS improvement, correct me if I'm wrong because I really want to be. But in AlphaDestiny's latest livestream he mentioned that Eric hasn't made much size gains since starting the channel and its from CNS adaptations is the base of the strength gain, but he is the one to say that strength is correlated to size. I AM CONFUSED AND JUST WANT TO MAKE MASS AND STRENGTH GAINS WITH BULGARIAN GOSH DARNIT.
Trevz started doing Bulgarian light last week. I added 10kg onto my front squat in 3 days and my legs are noticeably bigger. I also added 7.5kg onto my ohp in the same amount of time and I gained mass in my delts. You get stronger, you get bigger
How would you advise a college football athlete train Eric?? Big fan of these ideas but worried I’ll suffer athletically. Any advice would be appreciated man!!
I dont know if a lot of people will see it, but say I cant do the compounds (coronavirus madness), but still I try to focus on my "big coumpounds of calisthenics" to compensate: dips, pullups, pushups, so far it's going good,but as a boxer (though I dont really know where to go I admit, wrestling is tempting), I'd like to put in more in "pushing" movements, so of course I do a lot of work on: the pushup But are variations effectives ? Or should I care less for like decline, and focus on clessic pushups ?
always do more pulls than pushing excersises for shoulder health, for wrestling a strong back is much more important than everything A punch is a snapping motion too, the chest doesnt add much of the power. The Lats and hips are the most important for boxing I'd say I'd focus on pull up, and push up Variations aswell as core work. Idk how advanced you are but that's decent upper body strength and Conditioning. For the legs I'd suggest sprints. It's very different then weight training. Body Weight Exercises are easy to recover from so you could do it everyday anyways I've been Kickboxing for about 10 years now and have trained like eric for the last year, made huge strength gains
You are promoting the strength training a lot and yet a lot of people who are super strong don’t even look like they lift. But the people doing the isolation stuff and volume stuff look pretty great. How do you bridge that gap.
That’s also true. This is anecdotal but i have seen people who do both types of workouts build good physiques. Those who just do 5x5 type of stuff always look horrible.
Also wondering if you have any mobility tips for upper glute tightness and lower back pain, had a herniation in the past and re injured it a while ago, its better again but still having some issues here n there
Ill definitly try that out, one question, how long should i wait til i do the Same movement again, ive been lifting for 10 Months and id like to try to do this: A: deadlift, benchpress B: squats, OHP I would do this everyday in the week, would this work and if not please correct me, thanks
yee but 3 days a week isnt enough for me, id like to go to the gym more often cause i enjoy my stay there and the program shouldnt be too short cause i go lifting with friends of mine and they always need 1 hour or longer
Paul Müller glad you enjoy going to the gym but if you want to do what he's saying a bit why not.... work on deadlift and bench for 2 or 3 weeks and then switch over to the other two for a bit? It's about specificity in order to improve. You are tryin to achieve balance but trust me your bench will not be hurt because you do presses for a couple of weeks and the same holds true for the relationship between deadlifts and squats
I’m a novice, but I can’t get range of motion on deadlifts or squats due to overuse of bad form on compound movements. Really want to use his advice, but my lower back just doesn’t agree and I’m not flexible enough:(
It's been 2 months since you've made this comment, do you have the mobility yet? If not, don't let another two months pass by, stretch every night. It takes like 5-10 minutes and you make progress so fast. Git it girl
Dat Guy I’m doing my stretches but I’ve stopped playing rugby and weightlifting for now. On a more body weight programe atm and I feel great! Looking pretty cut too
As much I like your channel, I'm going to have to strongly disagree with you on this. First off, you NEED isolations. Tell me a guy who gets his OH tricep extension up to 120 lbs will have small triceps longhead. Never going to happen. A strong bench press doesn't guarantee good longhead development so you need to isolate it. Also, how are you going to get a big neck without isolating it (with no intention of playing a contact sport)? etc. Point being, isolations should not be cut out. Second, smart programming can make doing compounds back to back very efficient, while greatly improving work capacity. i.e. Squat Rdl bench pullup. There's nothing wrong with that. Squats don't stretch the hams (you're bending your knees..) so it wouldn't affect your rdl that much. You can well do compounds that don't effect each other that much, no need to split them off and 'focus on it exclusively'. Lastly, why live in the gym? Why go to the gym 3+ days a week? 2x/week fullbody WORKS. People like you get this wrong idea that you MUST have uber high frequency. Chill, your body needs to recover! With 2x/week fullbody, you are hitting each muscle group twice a week. It shouldn't be thought of as 'bench 2x a week' , rather 'hitting the pecs twice a week' 'hitting legs twice a week'. Despite low frequency, high exercise selection may also prevent plateaus from occurring in the first place. On the topic of efficiency, you don't have to train everyday to make great gainz. I get where you're coming from but I just had to defend these statements you were arguing against.
Marilyn Munroe I don't think you totally understand what my main point is...I'm saying that if a newer lifter wants to get big and strong as quickly as possible, they should focus on improving strength on the biggest compound movements and keep volume low while frequency high. How is doing 2 exercises a day living in the gym?
That's what I mean. You're going to the gym EVERY day, which is a huge hassle. Transportation, warmup, showering... it adds up. Not everyone can commit to that lifestyle. But I will say this -> your ideology is the best novice program period. It's the fastest way to get stronger, thus get bigger. But who cares? That's what efficient is, taking the best and getting similar results. You're at least getting medium frequency 3x/2x per week. The novice lifter should be aware that their lifestyle may limit them on getting the best results, but they still can opt for great results at least.
Marilyn Munroe If people are smart, they'd find a gym close to work, school, or home. The time it takes to warm up and hit a training max on 1-3 lifts is negligible.
I have a habit of overthinking so Im just double checking. I want to work up to weighted dips and get a big Trap Bar deadlift. Do i do both every day or like alternate every other day with no assistance exercises????
Hey Rick! I’ve been focusing three excercises the last three weeks, deadlifts-bench-and skullcrushers, and I noticed my deadlifts have been lacking cause my lower back feels like it’s about to hit snap city, should I trade out deadlifting for a while for another excercise? I know you said you should be pulling more than you press so should I swap out for like a row or somethin? Thanks for your time 🤘🏻
so i go to the gym do some warum up sets and then do a one rep max. then i go to the second and last exercise do some warm up sets and then a one rep max. is this correct?
Thorsten mit Borsten i think so are we supposed to do this every day and do the same exercises every single day or change exercises every day and rotate like a 3 day split 6-7 days a week
So after a while you'll plateau on an exercise...then you just move on to a different exercise and go full tilt with it? What if I want to maintain the strength I've accumulated with a particular exercise, wouldn't it make sense to include a few sets of it per week in addition?
My only question is, if you were to pick two movements, would you do both in one session or alternating? If anyone could give me an idea it'd be appreciated!
Chubz Peterson both in one session of doing Bulgarian. He said that he would recommend squat every day to 2rm. And then deadlift OR row to 1rm one day and bench OR press to 1-5rm the other day. Swap out movements when you plateau. HOWEVER. The program doesn’t matter, what does is your intensity. It’s about your mindset and how you feel. The program is irrelevant. Just lift with passion, with your heart and soul. It’s about giving it your all, hence why 1 lift works best. Another strategy is to pick 1-3 lifts and hit back and legs every single day. Then press every other day if less than 5 rm. this is not stronk enough’s strategy. He has a 805 behind the back after doing deadlifts for only 1 year with this approach.
buck Buckley Thanks for the reply! So far I r been doing heavy pulls for 1rm everyday seeing good gains with pulls, but my presses with this type of method do not work as well trying to go for 1RM (for me anyway) so I started doing what you just had said like a 5rm and it seems to be working a lot better. Instead of doing two main lifts in one day, I've been focusing on a major lift (pull or a push) then doing a opposite if that lift high rep isolation to prepare me for me next lift, whether that be a pull or push. Right now it's mostly upper body unless it's a row because I broke my toe :/ but I'll get back ASAP. I'd like to try it out like the way you mentioned and see how it works, thanks for the reply bro.
What do you suggest for someone who is lactose intolerant? I like milk but I get severely sick now from it and I can't take that much lactaid at one time.
To everyone viewing in 2024: I took these principles to heart over one year ago and since then I have gotten the best natty gains of my life despite being intermediate and averaging under 10 sets/week per bodypart. I added plates to all of my compounds, my lagging bodyparts came up, I built muscle WHILE losing fat and staying the same bodyweight. There is some wiggle room as far as adding isolation movements goes but the core principles are what matters: Pick a movement(or movements), ''max'' them everyday in some rep range. (1, 1-2, 3-5, 4-6, 5+) Add reps or weight aggressively over time to force progression. Minimal daily volume, as high intensity as recovery allows. Rotate lifts when your body tells you to (plateau, local fatigue, discomfort, mental exhaustion etc) Make sure to sleep 7-10 hours/night Get enough food Rinse&Repeat until you have a reason to stop. From the bottom of my heart, thank you Erik. I wish I knew this 10+ years ago.
@@kevindon694 Its not a program, its a set of principles. You need to study this subject more. I recommend you start by reading about Bulgarian and Bulgarian light training. From there, you can re-watch Eric videos and then experiment yourself. I do realize this might not be as helpful as you wanted, but they key is to understand the core and then try it out for yourself.
@@vintersorg5501 My opinion on why this worked for you is because intensity is main driver of muscle growth for naturals. So you cut out junk volume and just had quality sets to feed your body. Which is usually what 99% of liters lack.
Sy Eckbe look at where you stuck at in the bench. If the bottom, try decline or pause bench. Have a back off set as well also you could change to floor presses. If it’s the lock out, try pin presses, board presses, ohp, push press or close grip. You could also switch to dips. You could also try accommodating resistance Choose 1 of those depending on your weakness and max it out. Then cycle back to benching. You could have he 1 rep max then have a lighter back off set
I'd like to note that For the past 8 years, I only drank organic milk and now, for the past couple months, I've only been drinking organic grass fed raw milk. Price is higher but still ends up being incredibly cheaper than buying excessive amounts of food and supplements
Eric Bugenhagen do you think benching twice a week on incline bar bench press is what fucked up my shoulder ?
Tolot Rolo no...it may have been HOW you were benching though
what rep/set range are you recommending for the 2 exercises??
When you do the same exercise everyday for a while so you ever feel that you loose strength in your other muscle groups since they are neglected in the mean time?
Eric Bugenhagen if you only do the bench en the deadlift, should you do variations en what sets and reps?
Haha “Give it a couple hours your pumps gone, look in the mirror, do I even lift?”
Do i even lift 😭
Soccasteve BRO I CRIED WHEN HE SAID THAT
That's what I did last year. I didn't really know how to lift and I was just using machines. I gained quite a lot of strength though
A modern day shakesperian tragedy
LOL
I have never heard truer words regarding the fitness world. I spent a good three years following these programs off of websites from "Professionals" and saw minimal improvements throughout. The only problem was, i didnt know anything passed that so i didnt know i was making minimal gains. It wasnt until i threw the programs out, focused each day on bench, deadlift, or squat, and some assistance exercises. Each exercise i was completely focused on because i wasnt focuses on the program, i was just focused on what i was doing in that moment. I have never been stronger than i am now. I'm still working hard on improving but in a year i was able to accomplish these lifts since following Erics advise.
Bench: Could barely push 185lbs, now my 1RM is 295lbs
Squat: Struggled squatting 205lbs, now my 1RM is 385LBS
Deadlift: 225lbs almost made me pop a blood vessel, now my 1RM is 445LBS
Awesome advice Eric!
Vicardo Edwards Wait so do you pick one of those three exercises then max out everyday of the weak, squat Monday, deadlift Tuesday, bench Wednesday and so on or?
@@teodormrdenovic1981 i guess he said that
What's recovery like though doing the same exercise everyday? How much volume do you do so that you still recover? Like bench for example. If I bench everyday, how much volume should I be doing?
@@bendagostino2217 i think what Teodor said is what the guy did
Keep it up man. I started benching again about a month and a half ago and my 1RM is only 245. I plan on hitting the 300 club before the end of this year.
"oOOo mAN you'RE gONA Get CaNCah" "well... you very well could, but that's not the point" lmao
Hey, Eric! You went to elementary School in Franklin with my daughter, Sarah! Good luck on your WWE career and great job on Undercover Boss!!
It's funny how in a video that says "JUST DO THIS" most of the comments are "should I do blah or blah"
It's like there's no trial and error anymore.
They don't want to put the time and effort.
lol exactly...but its like that most of the times...
@Donnie Brasco oof
Just do the lifts and then do more.
I’m so glad I found this channel!!! I’ve been focusing on my bench and my deadlift for a while now and I’m making huge gains, 485 deadlift and 315 bench. I’m still milking the deadlift but now I’m going to work on my press as long as I can. No need for more than 3 exercises!! 😎
I love this. And honestly I needed to hear it. The mentality of focus and centering training around a few serious movements really speaks to me.
When I first started lifting I basically did 100% fluff lol, thinking I was doing all the right shit because that's what people told me I was supposed to do. And at that point I had no idea what real strength was. Now I've already switched my training over to be more focused on the lifts that matter, and I still have to cut it down even more.
Anyway, these kind of videos are what make this channel great. 100% cut through the noise. Pure focus = motivation and progress. I'll have to return to this video from time to time to remind me to stop drifting into fluff-land.
Thank you Eric. I really fucking appreciate you. Sad you're not on Patreon anymore. The advice is soooo golden, it actually makes me so lit up thinking about focusing on 1-2 Exercises and getting the most progress out of it. A few months ago I stumbled upon your channel on accident and it's sad that your advice isn't common, many people lifting weights will never hear it in fact. Atleast the one watching your videos get the oppurtunity to adjust.
Keep it going dude :)
One question though, is it fine to deadlift 4-5 times a week if its the only one or only one of two exercises you do?
livingliveinafastlan depends on the variation...Jefferson, trap bar, and behind the best work best because they are much less taxing on the low back. Sumo and conventional are pretty hard to recover from on a daily basis. Therefore, I recommend conventional or sumo deadlifting every other day and hitting some sort of press on the deadlifting off days.
@@ericbugenhagenOfficial should I behind the back deadlift daily?
You can't point that Eric is handsome and not become instantly gay...But he is handsome bro 😂 😂
JsOnMyFeet23 I'm not gay, but I can appreciate a handsome man
Eric is why im gay
@Martin Luther Wow dude you're funny and original
JsOnMyFeet23 u r gay?
That's kinda sus
Don’t tell me what to do Bugenhagen
What do I do next Eric
ayo fuck this dude he can’t tell me shit. remind me when to come back to this channel when I wanna get stronger tho
Specialise in particular lifts....?????
Do less overall, unfocused shit..:?
Wow Eric, this is some legit advice and I’m just in shock lol. I used to train like this before and my squat was WAY bigger, than I was told I wasn’t going to be able to walk by the time I was 50. So I started doing all the fluff lifts and lost so much gains. Take the advice people
Young Boogz. So handsome, so clean, so youthful.
The second best advice I've heard from this guy is getting weights at home. Bench and rack. It sucks feeling pumped and by the time you get to the gym your tired. It's so much better to walk into your garage and start pumping. This video is the first best advice he has ever giving.
Good stuff Eric. Comparable to what Doug Hepburn would say.
5:06 taking my grandpa to the amusement park lmaoooo
I don't lock myself into a weekly schedule. Instead I just keep a two days on and one day off set up without fail.
One of those days is full body lifting and conditioning and the other day is steady state cardio. Then every third day is a rest day and I keep this on repeat.
I find that two days between every full body lift/conditioning day is perfect for me. It's also a higher continuous frequency than 3x per week. 👍
Simple. Thank you very much, sir.
i miss this eric, its been so long...
he's totally different now
loving the talks
Thank you master
I wish i heard this in HS
forever appreciate these gems boogler
I love you. drank a quart of milk while watching this.
Very simple and powerful video. Quite inspiring.
Hate drives me sticky Ricky, thank you for the mindset influence
bro needed this talk tonight, u fired me up
Some body parts just won't grow if you don't isolate them. My forearms for example struggle with holding 100 lbs when shrugging. Now, I have no problem with 300 lbs and they didn't grow shit. Been isolating them for a few months now and they are getting THICKER. So yeah, you still need to isolate some exercises.
Valuable information MAN!
I think this is the best advice I've ever gotten when it comes to lifting
It's great knowing there really is a land of milk and honey, and it's called gains.
I'm so glad I watched this and your unconventional exercise rant. This is pure gold
I've been doing 3 exercises each session and making good progress. I'll take your advice if/when I begin to stall and go down to 2. Thanks.
I think for everyone it is important to track both weight and total volume. And monitor and manage both but use volume to drive growth .
Thank you ERIC i really appreciate your advice. You are a person that every drug-free athlete should listen and take advice from
I do 3 exercises every day
Push
OHP
Bench press
Dips
Pull
Pull ups
Rows
Shrugs
Legs
Squat
Deadlift
Sprints
I used to do something similar. Try putting deadlifts on your pull day instead of legs. I’ve found this benefits both your squat and deadlift. Just my two cents
4:00
I'll remember that
Damn I do like 4-5 exercises for like 3sets of 12 always thought the more work I do the better.. going to try this
Opened my mind man
You made me go from one pint to close to 3 pints of coffee per day!
Lmao I gotta admit he's right about the focus thing. If I have like 7 exercises I'm doing in a day I'll lose focus and I'll forget what I'm supposed to be doing, but that might be because I'm an idiot.
Can you explain this more thoroughly- i ask because of this: my deadlift is 365 for 1rm, and of course bringing it up to 495 would lead to more gains in the back department but what about chest and shoulders? Ok, now i throw in a bench press, but it will mostly lead to chest/triceps hypertrophy so i also add ohp, but now im already doing 3 movements per workout which is not optimal by what youre saying.. all answers are appreciated :)
Obviously this type of training is not optimal for bodybuilding but you can still take something away from it. The message: cut down on the amount of shit you do in the gym. Doing so will lead to better strength and muscle gains. Obviously if strength in a particular movement is your number 1 priority then drop most of the other exercises you're doing but if you want a complete physique cut out less while still focusing on progression in your big movements patterns. Progress will be slower but your physique will remain balanced.
Soooo 1 year later : thing is, if you focus on the bench, beeing natty not o elite lifter, you dont skip dl completely from your plan. You can so Like "maintanace" deadlifts, but give 100% on your bench. I mean, deadlift once a week and over a 3 month period you wont lose gains, mayve your 1rm decreases. But your bench goes Up.
For hard gainers I recommend generally 1 muscle group per day and just annihilate it for 30 min high intensity minimal rest. Eat a lot if skinny. Eat less if fat.
He is 100% right but having a good qulity program with 4 to 5 exercises will work just as well
I'm gonna go drink some milk now...
Similar to what I tell people ... Pick one exercsie pee muscle group and get really strong at them. I like pyramid training myself 10/8/6/4/2/ to max and that'll be paused or controlled I'll go back down touch in go for bar speed .
It's true for new lifters. When I first started I put 120 pounds on my bench in 9 months time.
What if you are lactose intolerant like myself?
Not sure I have ever had a man crush before?
We all agree that bro splits are bad but the total opposite of making it all the big 3 and some compound movements sounds like minimalist training. And milks
has exogenous estrogen content and causes oxidative stress.
This man is fuckking beautiful in every way.
I’ll do it, it’s a mindset a young but clever man told me so
im going to start training like this
curious about the Bulgarian method...lets say i focus on bench for couple months, then i switch to deadlifts for a couple months. Will i lose "size" in chest and triceps (from switching to bench-->DL)?
you can't focus on one exercise more than 1 week maybe maximum 2
try it and you understand what I'm talking about
The way in which professions and professionals acquire their prestige, power and wealth is by taking unto themselves a seemingly impressive or even mysterious 'body of knowledge and expertise' and only relinquishing it in small doses in exchange for payment. The creation of this kind of dependency is an intrinsic part of the process that is the root of our sick economic system. In a sane society, human beings would not be incentivized to hoard knowledge, advise and help - keeping it from people unless they pay.
Gym instructor
Yoga teacher
Therapist
Dentist
Prostitute
Spiritual Guru (the professionals)
It's all the same. Pay me if you want my help.
And we say "well it's only fair to be given a suitable fee for your services."
Well if we all had free access to food, water, shelter etc. then we have a whole new fundamental premise for our lives, don't we? With the proper implementation of automation and use of science and technology for the betterment of all of humanity - this can be achieved and we won't have to be these parasites and leaches.
We can actually just help people and share knowledge with people without asking for money in return, to make it worth our time and effort.
So, in essence, what does a routine like this look like?
tuomasfool he suggested for beginner lifters, squat to 2 rm every day. Alternate 1 pull and 1 press every other day to 1rm for pull and 1-5 for press. Presses use less and weak muscles than pulls. It also much harder on the shoulders.
After that pick 1-3 lifts, ideally 1 lift that hits your back and legs really hard ie rows and deadlifts, and some squat variations.
Press every other day if going to below 5 rm.
this although you need to go maxium effort not half effort. You have to have the mindset to be able to lift like this.
You have to push yourself.
You hit a 1rm max in that day, go again. You also have to listen and feel how you are doing. If you don’t feel it, lift for reps with a lighter weight.
Obviously warm up. And the point of warming up is to get the body warm. So do what your feel you need to be warmed up.
The program doesn’t matter. If your think that way, your going to fail with this method.
Once I start Naturally Enhanced I'm going to be drinking a gallon if milk a day. Now back to my kinobody bro split 😂
kino body is awesome...i do kino body and naturaly enhanced...gregg is strong and built
Kinobody works pretty well for new lifters or people trying to cut. After the noob gains have been made though, progress slows down a lot.
@@amazingme1408 he definitely helped me build my base
This guy is such a gym bro and I love it
I never had a face book or twitter.
I am concerned however that in doing Bulgarian Lite and adding 100 pounds on the deadlift like Eric mentioned wouldn't thicken us up like we think because the strength is mostly CNS improvement, correct me if I'm wrong because I really want to be. But in AlphaDestiny's latest livestream he mentioned that Eric hasn't made much size gains since starting the channel and its from CNS adaptations is the base of the strength gain, but he is the one to say that strength is correlated to size. I AM CONFUSED AND JUST WANT TO MAKE MASS AND STRENGTH GAINS WITH BULGARIAN GOSH DARNIT.
Trevz started doing Bulgarian light last week. I added 10kg onto my front squat in 3 days and my legs are noticeably bigger. I also added 7.5kg onto my ohp in the same amount of time and I gained mass in my delts. You get stronger, you get bigger
ive been doing it aswell strength=size the gains are dope
what lifts have you been doing
Andrew Carey look at my channel
how old are you
amen
Hi Eric! What is the snapback you're wearing here? Where did you get it? Looks cool
So technically is between getting bigger or getting cancer? Tough decision.....
How about drinking just one liter of milk everyday? I've been doing this for a while now and it's working great.
Stfu bitch. Cancer can affect anyone. I know someone who as vegan for years and still got cancer. Correlations to cancer doesn't work that simple
milk is cheap protein thats it man. Im doing ss and 1/2 gomad. Got 40 pounds in 4 months.
I don't Understand? what about high exercise selection to prevent plateaus eg bench pause bench floor press in rotation on different days?
“Look in the mirror... do i even lift..?
So Overhead Press and Deadlift every day for example? Sounds fun, I'm in!
So for someone like me, who has about 12-15% body fat and doesn't have a problem gaining weight, use whole milk, rather than skim or reduced fat?
How would you advise a college football athlete train Eric?? Big fan of these ideas but worried I’ll suffer athletically. Any advice would be appreciated man!!
Great video
I dont know if a lot of people will see it, but say I cant do the compounds (coronavirus madness), but still I try to focus on my "big coumpounds of calisthenics" to compensate: dips, pullups, pushups, so far it's going good,but as a boxer (though I dont really know where to go I admit, wrestling is tempting), I'd like to put in more in "pushing" movements, so of course I do a lot of work on: the pushup
But are variations effectives ? Or should I care less for like decline, and focus on clessic pushups ?
always do more pulls than pushing excersises for shoulder health, for wrestling a strong back is much more important than everything
A punch is a snapping motion too, the chest doesnt add much of the power. The Lats and hips are the most important for boxing I'd say
I'd focus on pull up,
and push up Variations aswell as core work. Idk how advanced you are but that's decent upper body strength and Conditioning. For the legs I'd suggest sprints.
It's very different then weight training. Body Weight Exercises are easy to recover from so you could do it everyday anyways
I've been Kickboxing for about 10 years now and have trained like eric for the last year, made huge strength gains
You are promoting the strength training a lot and yet a lot of people who are super strong don’t even look like they lift. But the people doing the isolation stuff and volume stuff look pretty great. How do you bridge that gap.
That’s also true. This is anecdotal but i have seen people who do both types of workouts build good physiques. Those who just do 5x5 type of stuff always look horrible.
Alfredo Duro haha yea :D
no need for 1 gallon. You're gonna break out in pimples if a teenager. For weight gain all you need is 1 liter. 2 max.
Would this work for just squatting and deadlifting every workout?Since they work almost the same muscle groups.
Also wondering if you have any mobility tips for upper glute tightness and lower back pain, had a herniation in the past and re injured it a while ago, its better again but still having some issues here n there
Ill definitly try that out, one question, how long should i wait til i do the Same movement again, ive been lifting for 10 Months and id like to try to do this:
A: deadlift, benchpress
B: squats, OHP
I would do this everyday in the week, would this work and if not please correct me, thanks
Paul Müller There's a program that basically does that, though it's 3 day a week. Check out Greyskull LP.
yee but 3 days a week isnt enough for me, id like to go to the gym more often cause i enjoy my stay there and the program shouldnt be too short cause i go lifting with friends of mine and they always need 1 hour or longer
Paul Müller The bench press may wreck your shoulder. I'd add band face pulls each workout. So three exercises every single day.
Paul Müller glad you enjoy going to the gym but if you want to do what he's saying a bit why not.... work on deadlift and bench for 2 or 3 weeks and then switch over to the other two for a bit? It's about specificity in order to improve. You are tryin to achieve balance but trust me your bench will not be hurt because you do presses for a couple of weeks and the same holds true for the relationship between deadlifts and squats
I’m a novice, but I can’t get range of motion on deadlifts or squats due to overuse of bad form on compound movements.
Really want to use his advice, but my lower back just doesn’t agree and I’m not flexible enough:(
It's been 2 months since you've made this comment, do you have the mobility yet? If not, don't let another two months pass by, stretch every night. It takes like 5-10 minutes and you make progress so fast. Git it girl
Dat Guy I’m doing my stretches but I’ve stopped playing rugby and weightlifting for now. On a more body weight programe atm and I feel great! Looking pretty cut too
As much I like your channel, I'm going to have to strongly disagree with you on this.
First off, you NEED isolations. Tell me a guy who gets his OH tricep extension up to 120 lbs will have small triceps longhead. Never going to happen. A strong bench press doesn't guarantee good longhead development so you need to isolate it. Also, how are you going to get a big neck without isolating it (with no intention of playing a contact sport)? etc. Point being, isolations should not be cut out.
Second, smart programming can make doing compounds back to back very efficient, while greatly improving work capacity. i.e. Squat Rdl bench pullup. There's nothing wrong with that. Squats don't stretch the hams (you're bending your knees..) so it wouldn't affect your rdl that much. You can well do compounds that don't effect each other that much, no need to split them off and 'focus on it exclusively'.
Lastly, why live in the gym? Why go to the gym 3+ days a week? 2x/week fullbody WORKS. People like you get this wrong idea that you MUST have uber high frequency. Chill, your body needs to recover! With 2x/week fullbody, you are hitting each muscle group twice a week. It shouldn't be thought of as 'bench 2x a week' , rather 'hitting the pecs twice a week' 'hitting legs twice a week'. Despite low frequency, high exercise selection may also prevent plateaus from occurring in the first place. On the topic of efficiency, you don't have to train everyday to make great gainz.
I get where you're coming from but I just had to defend these statements you were arguing against.
Marilyn Munroe I don't think you totally understand what my main point is...I'm saying that if a newer lifter wants to get big and strong as quickly as possible, they should focus on improving strength on the biggest compound movements and keep volume low while frequency high. How is doing 2 exercises a day living in the gym?
That's what I mean. You're going to the gym EVERY day, which is a huge hassle. Transportation, warmup, showering... it adds up. Not everyone can commit to that lifestyle.
But I will say this -> your ideology is the best novice program period. It's the fastest way to get stronger, thus get bigger. But who cares? That's what efficient is, taking the best and getting similar results. You're at least getting medium frequency 3x/2x per week. The novice lifter should be aware that their lifestyle may limit them on getting the best results, but they still can opt for great results at least.
Marilyn Munroe Eric has a home gym. And doing one or two exercise for 1 freaking rep shouldnt make you sweaty.
Marilyn Munroe If people are smart, they'd find a gym close to work, school, or home. The time it takes to warm up and hit a training max on 1-3 lifts is negligible.
I have a habit of overthinking so Im just double checking. I want to work up to weighted dips and get a big Trap Bar deadlift. Do i do both every day or like alternate every other day with no assistance exercises????
1lb of beef or more per day... very fast changes in body composition. Extra creatine in it is great.
better than any strap-on destiny video, real solid advice here
CH! Lazer.Focus!
Hey Rick! I’ve been focusing three excercises the last three weeks, deadlifts-bench-and skullcrushers, and I noticed my deadlifts have been lacking cause my lower back feels like it’s about to hit snap city, should I trade out deadlifting for a while for another excercise? I know you said you should be pulling more than you press so should I swap out for like a row or somethin? Thanks for your time 🤘🏻
Romanian deadlifts and or bent over rows replaced deadlifts for me perfectly.
Bernhard I started alternating from Conventional, to Trap bar to Jefferson each day
Laser FOCUS 👀
so i go to the gym do some warum up sets and then do a one rep max. then i go to the second and last exercise do some warm up sets and then a one rep max. is this correct?
Thorsten mit Borsten i think so are we supposed to do this every day and do the same exercises every single day or change exercises every day and rotate like a 3 day split 6-7 days a week
JunatTK no you shouldnt change exercises every day. you pick two exercises and do them for a couple of time.
Milk may lead to cancer but remember rich piana, whatever it takes. good gains everybody
drink milk, bench and squat. THANKS!
So after a while you'll plateau on an exercise...then you just move on to a different exercise and go full tilt with it? What if I want to maintain the strength I've accumulated with a particular exercise, wouldn't it make sense to include a few sets of it per week in addition?
BTW - great video, and its changing the way I think about working out!
Is it a good idea to deadlift and squat everyday/5 times a week?
But if I'm 14, should I still do more than 3 days a week?
What? So we do one exersize a day only? We bench only for an hour or two?
I agree, but a beginner can't do Bulgarian light, they'll snap their shit up
Eric do a tour of your gym!
I love you man
What would you reccomend to olympic lifters? Like could I fucking snatch one day, clean and jerk the next. Low volume, high intensity?
My only question is, if you were to pick two movements, would you do both in one session or alternating? If anyone could give me an idea it'd be appreciated!
Chubz Peterson both in one session of doing Bulgarian. He said that he would recommend squat every day to 2rm. And then deadlift OR row to 1rm one day and bench OR press to 1-5rm the other day. Swap out movements when you plateau.
HOWEVER. The program doesn’t matter, what does is your intensity. It’s about your mindset and how you feel. The program is irrelevant. Just lift with passion, with your heart and soul. It’s about giving it your all, hence why 1 lift works best.
Another strategy is to pick 1-3 lifts and hit back and legs every single day. Then press every other day if less than 5 rm. this is not stronk enough’s strategy. He has a 805 behind the back after doing deadlifts for only 1 year with this approach.
buck Buckley Thanks for the reply! So far I r been doing heavy pulls for 1rm everyday seeing good gains with pulls, but my presses with this type of method do not work as well trying to go for 1RM (for me anyway) so I started doing what you just had said like a 5rm and it seems to be working a lot better. Instead of doing two main lifts in one day, I've been focusing on a major lift (pull or a push) then doing a opposite if that lift high rep isolation to prepare me for me next lift, whether that be a pull or push. Right now it's mostly upper body unless it's a row because I broke my toe :/ but I'll get back ASAP. I'd like to try it out like the way you mentioned and see how it works, thanks for the reply bro.
What do you suggest for someone who is lactose intolerant? I like milk but I get severely sick now from it and I can't take that much lactaid at one time.
Drink lactose free milk lol
Bruce Lee : I fear not the man who has drank 10,000 glasses of milk
once, but I fear the man who has drank one gallon of milk 10,000 times.
hahahahhahaahahahahhahaah
I think by the 9 thousandth time all those nutrients in that gallon has been used up
Dude, what the hell😂
i don't think he really said that
@@DJTechnoboom No he never did say that ever.
Also, Bruce Lee was a 4 foot tall weak little asian man.
I could snap him in half.
To everyone viewing in 2024:
I took these principles to heart over one year ago and since then I have gotten the best natty gains of my life despite being intermediate and averaging under 10 sets/week per bodypart. I added plates to all of my compounds, my lagging bodyparts came up, I built muscle WHILE losing fat and staying the same bodyweight.
There is some wiggle room as far as adding isolation movements goes but the core principles are what matters:
Pick a movement(or movements), ''max'' them everyday in some rep range. (1, 1-2, 3-5, 4-6, 5+)
Add reps or weight aggressively over time to force progression.
Minimal daily volume, as high intensity as recovery allows.
Rotate lifts when your body tells you to (plateau, local fatigue, discomfort, mental exhaustion etc)
Make sure to sleep 7-10 hours/night
Get enough food
Rinse&Repeat until you have a reason to stop.
From the bottom of my heart, thank you Erik. I wish I knew this 10+ years ago.
how many sets, both warm up and working?
@@kevindon694 Its not a program, its a set of principles. You need to study this subject more. I recommend you start by reading about Bulgarian and Bulgarian light training. From there, you can re-watch Eric videos and then experiment yourself.
I do realize this might not be as helpful as you wanted, but they key is to understand the core and then try it out for yourself.
@@vintersorg5501 My opinion on why this worked for you is because intensity is main driver of muscle growth for naturals. So you cut out junk volume and just had quality sets to feed your body. Which is usually what 99% of liters lack.
This is the most motivating lifting channel on youtube.
I've focused on benching 3x a week making 10lb gains a week. At this rate I will hold the world record in 1 year.
Christina Broccolini except when your beginner gains run out and you plateau at 200lbs.
BarfyMan362 can you please share rep range and rest between sets? Also do you go to failure? Thanks in advance.
Swole Fucking Meatball Most infuriating thing. I swear I was stuck at 185-225 for several months
Seth Roach I recommend switching to an intermediate program even if you get stuck at 190-200.
Sy Eckbe look at where you stuck at in the bench. If the bottom, try decline or pause bench. Have a back off set as well also you could change to floor presses.
If it’s the lock out, try pin presses, board presses, ohp, push press or close grip. You could also switch to dips.
You could also try accommodating resistance
Choose 1 of those depending on your weakness and max it out. Then cycle back to benching. You could have he 1 rep max then have a lighter back off set