If the Internet apocalypse comes and prevents me from posting videos, please join my email newsletter and receive a Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
Thank you Thomas for inviting Stan Efferding onto your channel. He is a treasure trove of knowledge for anyone interested in maximizing size and strength. I love his no nonsense approach to physical improvement. He has a gift for articulating what a layman needs to know in a concise and lucid manner.
Honestly, this has got to be the most logical and rewarding video ive seen on gym training for over 40s. I'm 59 now, and been thinking of dialing back my humongous full body workouts 3 to 4 times a week and being a zombie the next day; though muscle growth is great. So going to change after this.
So true I’ve watched thousands of these types of vids this is def one of the best if not the best - the questions that are thrown in and the vocab used is fantastic - simple to the point and very informative-
I'm 62 I do a full body work out 2 on 1 off , my workout consists of back , shoulder, lateral squat , tri, bi , then chest , I do it with a fairly light warm up first x through then heavier 2nd and finish as heavy as I can 6 reps 3rd time. I have been doing keto for 8 months and have lost 44 lbs and put on 10 lbs of muscle , this is working for me
Im also doing full body M/W/S, same exercises except shoulders due to old injury. But here is my dilemna, I do them in a circuit style (one exercise right to next exercise) until done, then rest 2-3 minutes and repeat for 3 circuit sets. Do you do each body part sets back to back first then move on? My way only gives me 3 sets of chest daily x 3 days week = 9 per week, under the 10 min he recommends.
@@raycamacho3379 I do it the same as you I've found the circuit style training is my cardio since I can't do the treadmill my resting pulse has gone down into to 60s
I know I’m late but I’m 41 and training again after years of bad eating and inactivity. I have an old workout which is about 3x12 of all muscle groups (Squat/Chest/Lats/Shoulders/Bi/Tri/Calves) that I do 2-3 times a week at a slowish tempo. I was worried that it was the wrong one; as a beginner though this helped confirm that I’m doing the right thing. This was so incredibly useful as someone who is getting back into looking after my body. Genuine thanks for giving us the knowledge for free 🙏.
I'm in the exact same boat at same age 41. I'm wondering how you are progressing so far? And also if you happen to have your full routine written down?
@@fallingawake2092 Heya - thanks for checking in. Routine took a hit over xmas but started training again from Feb. I honestly feel great. Its a little deep but I now train for the mental health relief instead of having specific targets. Excercise was used as a punishment when I was younger and I'm ex army so I've always seen it as a chore. Removing specific targets and the self punishment mindset means I'm actually starting to enjoy a bit of run/walking again in the morning. It also removes that self induced pressure that you need to look like you've just come off the cover of Men's Health. Overall routine looks like 2x cardio and 3 x strength one week and reverse of this the next week. Weights I do is Squats x 3/Bench Press x 3 on a power rack (ideally with an incline bench) I then do 3 x modified shoulder press (I have clicky shoulders) with 3 x Lat Pull Down then 3 x tricep pull down with 3 bicep curls (usually hammer so I can work my forearms). If i get time I usually finish with calf raises 2 x 25 and something novell that I like like cable flys or hamstring curls. If I super set everything I can get it done in 25 minutes if I have too, though it takes closer to 35 minutes (including a 2 minute warm up on a cardio machine). All sets are around 10-12 and I'll try and do the last set to failure. I should also mention that I have used intermiitent fasting during the week to help cut some weight off whilst still being able to eat what I want on the weekend. I honestly think the secret at our age is to do it as a way of being nice to yourself and don't put unreasonable pressure on yourself for specific results. Hope it helps and you keep at it :)
This is such an incredible and complete summary! It's like all of the scientific information (from Renaissance Periodization, Brad Schoenfeld, Bret Contreras and so many others), condensed into 20 minutes!
I haven’t tried the vertical diet but I did hear that’s it’s one of those diets where you’re always super hungry. That’s because it’s formulated to always keep your metabolism raging. In your experience is that true?
@@emberjaxx585 actually, quite the opposite. I’ve doubled my caloric intake since being on the Vertical Diet. I’m currently at 2300 cals whilst being in prep for competition in 5 weeks.
Stan is awesome! Always so well-informed and articulate. I see some people asking about exercise selection for efficiency and simplicity. For the chest, shoulders, and triceps: Dips or Bench Press or Push Ups For the back and biceps: Chin ups or Pull ups or Rows For the legs: Squat or Leg Press or Dead Lift * If you want additional shoulder work: Overhead Press or Lateral Raises or Rear Lateral raises You could focus on only one of the exercises for the respective muscle groupings above for a workout(s), or you could focus on two exercises or even a combination of all three. For example, a workout could be as simple as dips, chin ups, and leg press. Hope that helps.
Excellent video. I have worked out since the late 70’s and I often struggle with skipping the gym and make excuses especially since I have to drive 15-20 minutes. I have a pretty physical jibe and walk a lot during work but that doesn’t replace the gym at least for me. I’m struggling right now and this helped get my mind back in the game, THANK YOU!
As a guy who just hit 50, this is a very informative video! Everyone stresses to go to failure for every rep, but don't take into account the damage its doing to your joints and tendons. Thanks guys for the great vid and education!!!
This is great! It's a shame that there are so few views and comments. At 52, volume management and recovery are key. With the aging population, large scientific studies could save society a ton of money as well. Thanks for covering this even though it's not a money maker!!!
This is so awesome. 46 year old dad here who runs 3 miles daily and just started working out. Looking for some guidance and this right here is gold! Thanks guys. Carnivore and Keto is what I eat.
WOWWWWWW! This was THE most useful, straightforward training video yet. I was (I thought) searching for a full-body antagonist workout plan and came across this. You gave me everything I was looking for (10-20 sets/week) AND everything I should have been looking for (finding your rep max + load most beneficial for joint health (8-15). I hadn't fully accepted it yet but hearing you speak about (at this stage of our lives) needing to "walk it off" vs "sleep it off" has made me recognize my changing recovery needs. Thank you both! Mr. Efferding was an outstanding guest and Mr. DeLauer, you were an exceptional host. I honestly can't thank you enough-bravo! 👏🏼👏🏼 PS: I believe this information is so needed for the 40+ crowd but honestly, just as applicable to any age group due to the simple yet thorough, concise yet flexible nature with which you presented the information.
I love this video! I love these 2 guys. The fact that Thomas is asking Stan questions speaks volumes about him, knowing what he knows. He still wants to learn and goes to the best and smartest to find out what he can learn. These 2 are the best in this field and I watch every video of theirs that I can. You're never too old to learn.
I love this video😂😂 please make more. Perhaps for women. I'm actually a 67 year old women, used to do bodybuilding, so i love to lift. Still lift 5 times a week.
@@kiko1950 slowly but there going OK thanks, do an upper lower split, which I fine best for me, time wise with work etc, hard work but I'm really enjoying it, always watching the experts, what to learn everything I can, 💪
@@triciaseddon4301 I just turned 45 and I’m starting to feel different in my age and I seen that you been probably been working for a minute maybe you can help me I tried to see your channel can I email you
Stan the man! Very impressed he is a guest. He is a legend. One thing to mention along with tempo is doing the movement correct and feeling the muscle work. Its that mind/body connection. You see guys in the gym slamming and throwing weights around year after year and they look the same year after year. Kai Greene (several time runner up at the Mr O) really stresses this as do most top bodybuilders. I had to rethink how I trained back as an example...pulling the elbows in vs focusing on how much weight I am doing. My back has never been more sore and its growing. Another topic would be simply knowing your body. I am 6'2 and although I did a lot of squats and got strong, my overall leg development was okay but not what I wanted. I had a bodybuilder friend (Joe Owens who competed against Lee Haney at the Nationals back in the day) tell me to get on the leg press with a fairly heavy weight and start doing high reps....like 20-30. He explained it better than I but whatever the case I tried it (was 25 at the time). My legs exploded. My legs turned out to be one of my best body parts. There seems to be a correlation between the quads being a fairly large muscle...aka lots of muscle fibers, the pump (aka getting lots of blood in the muscle) and growth. I tried this on squats as well but did not have the same outcome. I think the shorter guys probably get more from squats than taller men...just my theory and general observation. Also note hack squats were as good as leg press, in particular with the outer sweep of the quads. Generally speaking, I have always stuck to a 4 day split with each muscle group trained DIRECTLY, once a week. Note there is a lot of overlap. When you train back, you are hitting biceps and forearms. When you hit chest your front delts and triceps are getting hammered. Lastly, you have to find what works for you. Know your body type (endo, etco, meso- you will almost always be predominantly one with a mix of the other unless you are Ronnie Coleman -all meso there). Test the waters with training and diet to determine what works best and absolutely mix it up. Your mind and body get stale and adapt quickly in the right circumstances. Keep your body guessing, stay consistent and just have fun.
I only have an hour for weights 2x a week before I have to leave the gym to lead an aerobics class. I love super sets!! They let me get a lot bang for the buck!
Stan is who I look up to for bodybuilding. No nonsense. I'm same age. I know alot and I have forgotten more things than most people even know. I have learned alot on 36 plus years of weight lifting and I re education myself with Stan. Stan is my man.
There is a study that confirm full body workouts have a greater impact on myostatin reduction than splitting upper / lower body workouts on different days, so definitely on board with the advice in the video for optimising muscle growth with that approach.
It really depends on how much time you can spend in the gym. If you only have 40 minutes you gotta do splits. If you got 90-120 mins you can do FBW 2 or 3 X a week. Also you can class compound movements as full body tbh. Squat using the most overall muscle groups followed by deadlift, then standing press then bench. So you could possibly build a bit of a reverse pyramid routine starting with squats leading down to bench and get good bang for your buck
Thank you for doing this with Stan, Thomas. He's a big deal in bodybuilding. Always been my number one for information on hypertrophy. You guys rock. Definitely my two favorite fitness informers.
Great interview you two. Sometimes one gets to these videos and is (as I was) expecting the wrongly stereotypical body builder talking down to us "lower" humans. This was not even close to that. You hit me perfectly. I hear a lot about HIITs but not much more than "do it". Even though this may not classify as "HIITs" exactly, I like this as it skirts on exactly what I want and need to do. As a 60 year old out of shape person who was once very athletic, this is perfect info for me to be better next year than I am now. I will be able to more enjoy life after implementing much of what was taught in this video. And, Thomas, thank you for all you do!
Fantastic video , the detail and information is priceless to somebody like me who started back at the gym last year at 58 , after listening to this amazing video I now realise I’m doing far too much and it explains to me why I’m not recovering as quick and the weight isn’t going up , much appreciated 👍❤️
Excellent video! and that last part about maintaining workload and recovery I watched it 3 times to let it sink. I'm very new to training only 11months seriously into it (47yrs) and I noticed that "resting" works better for me if I do some activity instead of vegging out like I've done in the past. Most days after training I feel like I'm not sore at all then it hits me like a truck 48hrs after. So for the "rest" activity I have to remind myself to be light even though I feel like I could do much more, it accumulates soreness and then I get a really bad sleep night and that prob negates any progress I may have accomplished.
I train primarily for health. I have suffered with episodic depression for decades, lifting weights has transformed my life quite literally. Building a decent physique is a bonus as far as I'm concerned. The post work out buzz is highly addictive!
As a 42 year old truck driver keeping moving is unfortunately out of the cards for me. I'm just starting to lose some weight by cutting down the carbs. Unfortunately staying in shape is difficult when my work and commute keeps me sitting down for 72 hours a week. Trying to get some occasional exercise is next on the list, but I don't have the luxury of being able to move around during the day. Love the video and the guest, it was very helpful in giving me an idea for getting back into weight lifting.
I'm almost 50. I want to continue lifting weights to get bigger and stronger, but I also want to start doing muay thai and Brazilian jiu-jitsu for cardio. I just hope I don't get any major injuries when sparing/rolling or impede my gains. I don't how I'm going to make it all work together, but I'll think of something.
Thank you so much for this information cos I'm 48 and just starting out in terms of what works for me. I personally love Thomas's content and this one is in the Top 5 for me.
AWESOME VIDEO! In fact best one I have ever seen. These 2 gentlemen are the best at explaining clearly the concepts necessary to be successful! Thank you both!
These are great guidelines, also you have to find out what works for you. I personally disagree with 2x per week frequency for each lift as I did that for a long time & just couldn’t recover so I find that I make better progress doing the full 10 sets for the week in a push/leg/pull split training once a week per lift because twice a week frequency is simply too much for anyone who isn’t a beginner.
Tin Man without an oil can lol. Love that. I’ve been describing myself as the tin man for years. Motion is lotion. Use it or lose it. The day I stop moving is the day the engine seizes up. Stan is awesome. Great work bringing him in.
This was incredible, love Stan and the vertical diet and I listen to pretty much every podcast he puts out even if I’ve heard it 100 times you gain something new(compliance is the science as he says) I love that you broke down the training aspect also as most focus on his diet recommendations. Awesome job fellas, two humble teachers!
Ok they got it 90% right but didn’t describe HOW to do periodization. A simple way is say you can do 100 lb on the overhead press for 1 rep, do 60 lb for 5 sets of 10 for week 1, 65 lb for 5 sets of 10 for week 2, 70 lb for 5 sets of 10 for week 3, 75 lb for 5 sets of 8 for week 4, 80 lb for 5 sets of 8 for week 5 & 85 lb for 5 sets of 8 for week 6. Then week 7, go way down to 65 lb for 5 x 10 then repeat the process again until week 12 then on week 13, do 5 x 5 with 65 lbs on overhead press. For squats, same thing but start off with a set of 5 with 78% of your max adding 5 lb as described already then do other exercises like belt squats, hack squats, leg press, leg curl, calf raise, etc for high sets & reps to build up the muscles involved in the squat. And right there, we just obliterated 99% of the fitness industry.
Hey Thomas! I’ve been following your content for years now and IF has done wonders for me! I was wondering if you could do a video on drinking Irish Sea Moss with Bladderwrack (natural form of all vitamins and minerals the body needs) during a fast. I’ve been doing this and I feel absolutely incredible!! Please? I’d love for others to know about it. I’d really like to know your input as well!
This is a brilliant video. 52 years old and getting stronger after a year at the Gym (previously just running). Great guest and a big fan of yours for the last year Thomas! Greetings from London U.K.!!!
Thank you so much, that was fantastic info. I've been crafting a home workout, I have equipment, but I'm relatively new to designing my own workout and this was literally the guidelines I needed to figure out what to do. 🙏
Thank you guys for coming together with some great information. Have you looked into yoga along with breathing, I know you spoke about breathing exercises in a different video. but as you were talking about getting blood flow around at the end of this video, yoga is great for targeting blood flow and is perfect for rest days. And I also believe yoga can also help increase autophagy, but that i would have to investigate
Im 51 and i start to do full body workout twice à week....and wow....i just cut my carb and eat less...and my day off ...i walking twice a day...but my shape look amazing...my body look better then when i have 25 and i this time im training 6 day a week...and twice à week i have a better pump and more stronger 😊
And for anyone wondering, since they dive right in without definition: “Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy.”
For someone just starting working out, make it REALLY simple. Example: 10 push ups, 10 body weight squats! That's it, BUT, EVERYDAY! After a few weeks do 11 maybe, and so on. Then, DON'T workout for a couple of days (but you should still be walking regularly). Enjoy!
If the Internet apocalypse comes and prevents me from posting videos, please join my email newsletter and receive a Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
This was one of the most helpful videos I have ever watched
Thank you Thomas for inviting Stan Efferding onto your channel. He is a treasure trove of knowledge for anyone interested in maximizing size and strength. I love his no nonsense approach to physical improvement. He has a gift for articulating what a layman needs to know in a concise and lucid manner.
You said it perfectly, so I don't even need to comment!
@@porterowski9232 you just did
Well said!
Lifelong trainer here 67 years of age this is your top video of all time! 🎉❤ 🙏 the last couple minutes paramount for over 50 trainers
Honestly, this has got to be the most logical and rewarding video ive seen on gym training for over 40s. I'm 59 now, and been thinking of dialing back my humongous full body workouts 3 to 4 times a week and being a zombie the next day; though muscle growth is great. So going to change after this.
Completely agree
I was thinking the EXACT same thing. Excellent Video!
So true I’ve watched thousands of these types of vids this is def one of the best if not the best - the questions that are thrown in and the vocab used is fantastic - simple to the point and very informative-
I felt horrible giving you a thumbs up because it changed my favourite number to 70 but you are right 😊
I'm 62 I do a full body work out 2 on 1 off , my workout consists of back , shoulder, lateral squat , tri, bi , then chest , I do it with a fairly light warm up first x through then heavier 2nd and finish as heavy as I can 6 reps 3rd time. I have been doing keto for 8 months and have lost 44 lbs and put on 10 lbs of muscle , this is working for me
Im also doing full body M/W/S, same exercises except shoulders due to old injury. But here is my dilemna, I do them in a circuit style (one exercise right to next exercise) until done, then rest 2-3 minutes and repeat for 3 circuit sets. Do you do each body part sets back to back first then move on? My way only gives me 3 sets of chest daily x 3 days week = 9 per week, under the 10 min he recommends.
@@raycamacho3379 I do it the same as you I've found the circuit style training is my cardio since I can't do the treadmill my resting pulse has gone down into to 60s
Which exercises do you do to get a full body workout?
I know I’m late but I’m 41 and training again after years of bad eating and inactivity.
I have an old workout which is about 3x12 of all muscle groups (Squat/Chest/Lats/Shoulders/Bi/Tri/Calves) that I do 2-3 times a week at a slowish tempo.
I was worried that it was the wrong one; as a beginner though this helped confirm that I’m doing the right thing. This was so incredibly useful as someone who is getting back into looking after my body. Genuine thanks for giving us the knowledge for free 🙏.
I'm in the exact same boat at same age 41. I'm wondering how you are progressing so far? And also if you happen to have your full routine written down?
@@fallingawake2092 Heya - thanks for checking in. Routine took a hit over xmas but started training again from Feb. I honestly feel great.
Its a little deep but I now train for the mental health relief instead of having specific targets. Excercise was used as a punishment when I was younger and I'm ex army so I've always seen it as a chore.
Removing specific targets and the self punishment mindset means I'm actually starting to enjoy a bit of run/walking again in the morning. It also removes that self induced pressure that you need to look like you've just come off the cover of Men's Health.
Overall routine looks like 2x cardio and 3 x strength one week and reverse of this the next week.
Weights I do is Squats x 3/Bench Press x 3 on a power rack (ideally with an incline bench)
I then do 3 x modified shoulder press (I have clicky shoulders) with 3 x Lat Pull Down
then 3 x tricep pull down with 3 bicep curls (usually hammer so I can work my forearms).
If i get time I usually finish with calf raises 2 x 25 and something novell that I like like cable flys or hamstring curls.
If I super set everything I can get it done in 25 minutes if I have too, though it takes closer to 35 minutes (including a 2 minute warm up on a cardio machine). All sets are around 10-12 and I'll try and do the last set to failure.
I should also mention that I have used intermiitent fasting during the week to help cut some weight off whilst still being able to eat what I want on the weekend.
I honestly think the secret at our age is to do it as a way of being nice to yourself and don't put unreasonable pressure on yourself for specific results.
Hope it helps and you keep at it :)
Stan Efferding is a smart guy. Seems like he integrates old school and current knowledge in his teachings. Also he's a beast.
This is such an incredible and complete summary! It's like all of the scientific information (from Renaissance Periodization, Brad Schoenfeld, Bret Contreras and so many others), condensed into 20 minutes!
Love Stan Efferding. Vertical diet is where its at.
I thought this was David Wood at first.
100% facts - Stan changed my life
I haven’t tried the vertical diet but I did hear that’s it’s one of those diets where you’re always super hungry. That’s because it’s formulated to always keep your metabolism raging. In your experience is that true?
@@emberjaxx585 actually, quite the opposite. I’ve doubled my caloric intake since being on the Vertical Diet. I’m currently at 2300 cals whilst being in prep for competition in 5 weeks.
I love the vertical diet meals
Just got my shipment the other day
Stan is awesome! Always so well-informed and articulate.
I see some people asking about exercise selection for efficiency and simplicity.
For the chest, shoulders, and triceps: Dips or Bench Press or Push Ups
For the back and biceps: Chin ups or Pull ups or Rows
For the legs: Squat or Leg Press or Dead Lift
* If you want additional shoulder work: Overhead Press or Lateral Raises or Rear Lateral raises
You could focus on only one of the exercises for the respective muscle groupings above for a workout(s), or you could focus on two exercises or even a combination of all three. For example, a workout could be as simple as dips, chin ups, and leg press.
Hope that helps.
This video is better than all the fitness videos on TH-cam combined. Everything I need to know is here! Thanks guys!
Excellent video. I have worked out since the late 70’s and I often struggle with skipping the gym and make excuses especially since I have to drive 15-20 minutes. I have a pretty physical jibe and walk a lot during work but that doesn’t replace the gym at least for me.
I’m struggling right now and this helped get my mind back in the game, THANK YOU!
As a guy who just hit 50, this is a very informative video! Everyone stresses to go to failure for every rep, but don't take into account the damage its doing to your joints and tendons. Thanks guys for the great vid and education!!!
Even the term failure is idiotic, Leroy Colbert built 21inch arms he says training to failure is ridiculous.
I agree. I’m 49 and would like to preserve my joints, thank you very much 😊😂
It’s training until muscular failure. If your tendons are hurting it’s because you are training incorrectly
This is probably one of the best explanations for workout planning I have ever seen and it is so simple.
This is great! It's a shame that there are so few views and comments. At 52, volume management and recovery are key. With the aging population, large scientific studies could save society a ton of money as well. Thanks for covering this even though it's not a money maker!!!
Thanks guys, very informative. I am 52 yrs I go to the gym 💪 4/5 days a week. My goal is to build up my muscles.
This is great and extremely helpful. Thanks for the post and Stan for appearance.
Absolutely superb information from Stan. Most people will get all they'll ever need for hypertrophy from this.
This is so awesome. 46 year old dad here who runs 3 miles daily and just started working out. Looking for some guidance and this right here is gold! Thanks guys. Carnivore and Keto is what I eat.
WOWWWWWW! This was THE most useful, straightforward training video yet. I was (I thought) searching for a full-body antagonist workout plan and came across this. You gave me everything I was looking for (10-20 sets/week) AND everything I should have been looking for (finding your rep max + load most beneficial for joint health (8-15). I hadn't fully accepted it yet but hearing you speak about (at this stage of our lives) needing to "walk it off" vs "sleep it off" has made me recognize my changing recovery needs. Thank you both! Mr. Efferding was an outstanding guest and Mr. DeLauer, you were an exceptional host. I honestly can't thank you enough-bravo! 👏🏼👏🏼 PS: I believe this information is so needed for the 40+ crowd but honestly, just as applicable to any age group due to the simple yet thorough, concise yet flexible nature with which you presented the information.
I love this video! I love these 2 guys. The fact that Thomas is asking Stan questions speaks volumes about him, knowing what he knows. He still wants to learn and goes to the best and smartest to find out what he can learn. These 2 are the best in this field and I watch every video of theirs that I can. You're never too old to learn.
Thanks Stan and Thomas! Much appreciated!
I forwarded this to my friends. Two knowledgeable fellas. Good collaboration!
I love this video😂😂 please make more. Perhaps for women. I'm actually a 67 year old women, used to do bodybuilding, so i love to lift. Still lift 5 times a week.
The only video you need to learn about working out. Thanks,Thomas and Stan!
The video I've waited on my whole life. Thanks y'all!
Me too :-)
As a 53 year old woman at the start of my lifting 💪 I needed this, all the right information without any bull!!!! Thanks guys 🤩
How are your workouts going
@@kiko1950 slowly but there going OK thanks, do an upper lower split, which I fine best for me, time wise with work etc, hard work but I'm really enjoying it, always watching the experts, what to learn everything I can, 💪
@@triciaseddon4301 I just turned 45 and I’m starting to feel different in my age and I seen that you been probably been working for a minute maybe you can help me I tried to see your channel can I email you
Stan the man! Very impressed he is a guest. He is a legend. One thing to mention along with tempo is doing the movement correct and feeling the muscle work. Its that mind/body connection. You see guys in the gym slamming and throwing weights around year after year and they look the same year after year. Kai Greene (several time runner up at the Mr O) really stresses this as do most top bodybuilders. I had to rethink how I trained back as an example...pulling the elbows in vs focusing on how much weight I am doing. My back has never been more sore and its growing. Another topic would be simply knowing your body. I am 6'2 and although I did a lot of squats and got strong, my overall leg development was okay but not what I wanted. I had a bodybuilder friend (Joe Owens who competed against Lee Haney at the Nationals back in the day) tell me to get on the leg press with a fairly heavy weight and start doing high reps....like 20-30. He explained it better than I but whatever the case I tried it (was 25 at the time). My legs exploded. My legs turned out to be one of my best body parts. There seems to be a correlation between the quads being a fairly large muscle...aka lots of muscle fibers, the pump (aka getting lots of blood in the muscle) and growth. I tried this on squats as well but did not have the same outcome. I think the shorter guys probably get more from squats than taller men...just my theory and general observation. Also note hack squats were as good as leg press, in particular with the outer sweep of the quads. Generally speaking, I have always stuck to a 4 day split with each muscle group trained DIRECTLY, once a week. Note there is a lot of overlap. When you train back, you are hitting biceps and forearms. When you hit chest your front delts and triceps are getting hammered. Lastly, you have to find what works for you. Know your body type (endo, etco, meso- you will almost always be predominantly one with a mix of the other unless you are Ronnie Coleman -all meso there). Test the waters with training and diet to determine what works best and absolutely mix it up. Your mind and body get stale and adapt quickly in the right circumstances. Keep your body guessing, stay consistent and just have fun.
Great video for maintaining muscle mass over age 40! Will use these tips in my exercise routines!
How are your workouts going
He described how I’ve been working out for years but always thought I wasn’t doing it right.
I only have an hour for weights 2x a week before I have to leave the gym to lead an aerobics class. I love super sets!! They let me get a lot bang for the buck!
Stan is who I look up to for bodybuilding. No nonsense. I'm same age. I know alot and I have forgotten more things than most people even know. I have learned alot on 36 plus years of weight lifting and I re education myself with Stan. Stan is my man.
Love when Stan talks. He is knowledgeable and despite being a hulk is super relatable.
There is a study that confirm full body workouts have a greater impact on myostatin reduction than splitting upper / lower body workouts on different days, so definitely on board with the advice in the video for optimising muscle growth with that approach.
There is a study for everything dude..
It really depends on how much time you can spend in the gym.
If you only have 40 minutes you gotta do splits.
If you got 90-120 mins you can do FBW 2 or 3 X a week.
Also you can class compound movements as full body tbh.
Squat using the most overall muscle groups followed by deadlift, then standing press then bench.
So you could possibly build a bit of a reverse pyramid routine starting with squats leading down to bench and get good bang for your buck
I love Stan and glad you have done a lot of content with him recently. I was wondering what he was up to. One of the most prolific humans in history.
Thank you for doing this with Stan, Thomas. He's a big deal in bodybuilding. Always been my number one for information on hypertrophy. You guys rock. Definitely my two favorite fitness informers.
Thomas, your content is truly remarkable. Thank you.
I just learned a ton in 20 minutes, thanks!
Great interview you two. Sometimes one gets to these videos and is (as I was) expecting the wrongly stereotypical body builder talking down to us "lower" humans. This was not even close to that. You hit me perfectly. I hear a lot about HIITs but not much more than "do it". Even though this may not classify as "HIITs" exactly, I like this as it skirts on exactly what I want and need to do. As a 60 year old out of shape person who was once very athletic, this is perfect info for me to be better next year than I am now. I will be able to more enjoy life after implementing much of what was taught in this video. And, Thomas, thank you for all you do!
Fantastic video , the detail and information is priceless to somebody like me who started back at the gym last year at 58 , after listening to this amazing video I now realise I’m doing far too much and it explains to me why I’m not recovering as quick and the weight isn’t going up , much appreciated 👍❤️
Excellent video! and that last part about maintaining workload and recovery I watched it 3 times to let it sink. I'm very new to training only 11months seriously into it (47yrs) and I noticed that "resting" works better for me if I do some activity instead of vegging out like I've done in the past. Most days after training I feel like I'm not sore at all then it hits me like a truck 48hrs after. So for the "rest" activity I have to remind myself to be light even though I feel like I could do much more, it accumulates soreness and then I get a really bad sleep night and that prob negates any progress I may have accomplished.
All the secrets of building a great physique all condensed into one short video!! Love this!
Thank you! Thank you! Thank you! says this 66 year old woman who is trying to figure all of this out.
This is the best presentation i have seen.
I train primarily for health. I have suffered with episodic depression for decades, lifting weights has transformed my life quite literally. Building a decent physique is a bonus as far as I'm concerned. The post work out buzz is highly addictive!
Wow!! I’ve never heard of Stan, but loved this video. Very informative! Thank you!
As a 42 year old truck driver keeping moving is unfortunately out of the cards for me. I'm just starting to lose some weight by cutting down the carbs. Unfortunately staying in shape is difficult when my work and commute keeps me sitting down for 72 hours a week. Trying to get some occasional exercise is next on the list, but I don't have the luxury of being able to move around during the day. Love the video and the guest, it was very helpful in giving me an idea for getting back into weight lifting.
Take some resistance bands along for the ride?
I'm almost 50. I want to continue lifting weights to get bigger and stronger, but I also want to start doing muay thai and Brazilian jiu-jitsu for cardio. I just hope I don't get any major injuries when sparing/rolling or impede my gains. I don't how I'm going to make it all work together, but I'll think of something.
Well, it’s all there. I can’t imagine having this much knowledge 20 years ago when I started. Tremendous video. And FREE.
Thank you so much for this information cos I'm 48 and just starting out in terms of what works for me. I personally love Thomas's content and this one is in the Top 5 for me.
AWESOME VIDEO! In fact best one I have ever seen. These 2 gentlemen are the best at explaining clearly the concepts necessary to be successful! Thank you both!
That is the best video I've seen covering each individuals needs. Thank you.
Good tips that clarify some questions not found elsewhere, particularly: do LISS for active recovery.
These are great guidelines, also you have to find out what works for you. I personally disagree with 2x per week frequency for each lift as I did that for a long time & just couldn’t recover so I find that I make better progress doing the full 10 sets for the week in a push/leg/pull split training once a week per lift because twice a week frequency is simply too much for anyone who isn’t a beginner.
Tin Man without an oil can lol. Love that. I’ve been describing myself as the tin man for years. Motion is lotion. Use it or lose it. The day I stop moving is the day the engine seizes up. Stan is awesome. Great work bringing him in.
👍 Inspiring and Helpful for me as a 61 y/o woman who needs it - and really, most do 😉
Loved this simple breakdown. This is what I needed to know!
very helpful thanks, Just turned 61 and very active. Lift @ gym 5-6 days a week and eat pretty well
Dang this is so much info. Didn't know any of this. Presented really well.
This was incredible, love Stan and the vertical diet and I listen to pretty much every podcast he puts out even if I’ve heard it 100 times you gain something new(compliance is the science as he says) I love that you broke down the training aspect also as most focus on his diet recommendations. Awesome job fellas, two humble teachers!
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Great information !! Pretty much most important topic for everybody !!
Awesome Thomas!!! Love it
Excellent break down from people I trust. Thank You!!
This guy Stan is really great to listen to. I really enjoyed this one and plan on Subscribing to his channel as well. Thanks!
This was such an awesome session! And I'm headed straight to Butcher Box!!
Yay! Super interested in building and maintaining muscle at 50+!
Excellent. Pls invite Brignole. His approach also makes sense and usefull for above 40.
Thanks!
Ok they got it 90% right but didn’t describe HOW to do periodization. A simple way is say you can do 100 lb on the overhead press for 1 rep, do 60 lb for 5 sets of 10 for week 1, 65 lb for 5 sets of 10 for week 2, 70 lb for 5 sets of 10 for week 3, 75 lb for 5 sets of 8 for week 4, 80 lb for 5 sets of 8 for week 5 & 85 lb for 5 sets of 8 for week 6. Then week 7, go way down to 65 lb for 5 x 10 then repeat the process again until week 12 then on week 13, do 5 x 5 with 65 lbs on overhead press. For squats, same thing but start off with a set of 5 with 78% of your max adding 5 lb as described already then do other exercises like belt squats, hack squats, leg press, leg curl, calf raise, etc for high sets & reps to build up the muscles involved in the squat. And right there, we just obliterated 99% of the fitness industry.
You guys are great together thanks a lot I’ve got great ideas to get going on this 👍
This guy's fantastic. So smart, so helpful.
Hey Thomas! I’ve been following your content for years now and IF has done wonders for me! I was wondering if you could do a video on drinking Irish Sea Moss with Bladderwrack (natural form of all vitamins and minerals the body needs) during a fast. I’ve been doing this and I feel absolutely incredible!! Please? I’d love for others to know about it. I’d really like to know your input as well!
The trick or hack is a time machine. I used to drive past the gym on the way to MacDonald's and gain muscle.
Those handshakes at the end are epic!
I love the recumbent bike recommendation. I think David Goggins used to do that as well for recovery.
So excellent video!! Thanks a lot for the information you provided... Fantastic
Great conversation! Well done, gents!!
This is a brilliant video. 52 years old and getting stronger after a year at the Gym (previously just running). Great guest and a big fan of yours for the last year Thomas! Greetings from London U.K.!!!
Wow. So much great info squeezed into 20 mins. Thank you for uploading this. It's exactly what I was looking for!
Thank you so much, that was fantastic info. I've been crafting a home workout, I have equipment, but I'm relatively new to designing my own workout and this was literally the guidelines I needed to figure out what to do. 🙏
This was the best training video I have probably ever watched. Thank you!
These Collaborations are great.
Amazingly informative info for a newbie. Thanks Thomas!
I like this content that you have been doing lately.
Love it. Thanks to Stan and thanks to you for excellent questions.
Very succinct comprehensive guidelines. I enjoyed Stan's brisk energy and personable insights. Cool interview / content, for me. 😎
Loving this info!! Great vid and discussion!
Stan is the man🙏🏼💪🏼
Please make a video on gut reset during Ramadan
Great video . Stan really does have a gift with this
Thank you guys for coming together with some great information. Have you looked into yoga along with breathing, I know you spoke about breathing exercises in a different video. but as you were talking about getting blood flow around at the end of this video, yoga is great for targeting blood flow and is perfect for rest days. And I also believe yoga can also help increase autophagy, but that i would have to investigate
Excellent video and I need help with this as a former professional athlete out of the game for awhile at 44 in a sedentary job.
Im 51 and i start to do full body workout twice à week....and wow....i just cut my carb and eat less...and my day off ...i walking twice a day...but my shape look amazing...my body look better then when i have 25 and i this time im training 6 day a week...and twice à week i have a better pump and more stronger 😊
This guy was a great guest.
Never seen him but i liked his approach and knowledge
Awesome video!! Very informative and easy to understand big thanks Thomas and Stan!
And for anyone wondering, since they dive right in without definition:
“Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy.”
Excellent information! Answered many questions I had.
This was great!!!! Thank you guys
For someone just starting working out, make it REALLY simple. Example: 10 push ups, 10 body weight squats! That's it, BUT, EVERYDAY! After a few weeks do 11 maybe, and so on. Then, DON'T workout for a couple of days (but you should still be walking regularly). Enjoy!