Not Sure Why Many Natural Bodybuilders Don't Understand this Concept for GAINING MUSCLE
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- เผยแพร่เมื่อ 11 พ.ย. 2023
- Not Sure Why Many Natural Bodybuilders Don't Understand this Concept for GAINING MUSCLE
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Great stuff here. I'm 54. I'm tell you right now if you don't learn to train with lighter loads and "feel" your body then you won't be training for longevity. And if you are a younger person reading this just know at some point you will want to train for longevity.
I'm 60. This is wisdom!
54 also. Look 44. Lift every day. But vary work outs. Plateaued for a decade and accepted it. Until switched diet a year ago to low carb for diabetes and fatty liver. Feel great now. Blood work back to normal after three months. And workouts have boomed! Insulin blocks normal testosterone. I'm not on roids, I'm off carbs!
@SEAKPhotog
60 here too. 42+ years of abuse to my body. Think long term.
At 52, I totally agree!
57 here, ...jus train, eat, sleep, repeat it's not rocket science💪🤙
You’re an absolute treasure ! Not a pencil neck , but also not a bro, wise and natural . Please teach us ✊🏽
Thanks for being here!
Great video and as a 49 year old lifter these lessons continue to become more clear as I get older. It’s amazing how much experience plays such a major part in the process. I’ve been in the gym for almost 35 years and I’m still learning. Keep up with the great content brotha.
51 here started at 10 or so ... agreed with you completely !
Much wisdom here. I particularly like your suggestion to slow down certain sets to feel the burn in targeted muscles as you did on the inclined dumbbell presses. I like doing this on my heavier lat pull-downs and holding it at the bottom for a count of 8-10 or so. Amazing burn. Keep up the good work!
Solid message, brother.
Really appreciate the Content and effort, thank you
Always great info thanks
Thanks for your insight. Ive just started my journey lifting in my early 40's. This makes a lot of sense what you are saying and will help
that was very helpful I couldn't feel my chest pump for a while but now i do thanks a lot keep it up!
you nailed it - variety is the key .. mix it up, challenge the muscle
Great info vid ,, I’m stuck in a love affair with elevated push ups and circuit free weights , I definitely need to go back to the bench and challenge myself again , Feel and slow is my new focus
As a former competitive lifter, I find it difficult to stay away from heavy weights now that I'm 40 (and have been training for 22 years). I want to keep checking whether I can hit my prime lifts, which will result in more injuries. It's an addiction, wanting to stay young and as strong as when I was 35. Difficult.
Heavy is good too. Just not heavy when you know your body doesn’t like it :)
So only 22 years? You are a beginner.
Well, not all of us are lucky enough to be like Mike O'Hearn.
Eventually, in order to stay injury free, you have to accept the reality that comes with age. I finally had to convince myself not to push to see if I am still as strong as last week, last month, last year, whatever. But I learned the hard way, after various injuries and tweaks. I'm now 63, so I'm well past trying to be strong. My primary goal is being injury free, I push lighter weights, focus on hypertrophy instead of strength, and push myself in a different ways - sets to exhaustion, slow negatives, super sets, limited rest between sets, etc. Play the long game.
@@dakotahayden6937Very Wise.
great video!
I’ve definitely noticed, since I’m still in the beginner range. As time goes on, the more strength I’m able to gain, the easier it’s getting to feel the muscles I need to. Some are still stubborn, so finding angles or tempo or exercises that work best for me helps to kinda put the puzzle together, So to say. the slower lifting tempo with gradual weight increases does help to try & nail the “feel” for them though 👍🏻
& 🙌🏻For The algorithm!💪🏻⛰️
#bodybuilding #muscle #knowledge #weightlifting
🔥 Content sir!💪🏽💯
The way I've done it is to lift heavy and use lighter workouts to fill in the days that it takes my body to recover from the heavy day. It's worked excellently.
Thanks Jason. "Finding the right combination" - this message has been a big help for me. Fits right in with your suggestions to *Play* and *Experiment* when training.
And thanks for sharing about your recent leg training (squats) - light & heavier, etc. It's a nice help. Take care.
I started seriously on Jan 1st this year and have been going to the gym consistently 4-5 days per week. It was only 7 months in that I found the right routine/ combination that works for me. I did lots of experimenting and tried many routines but finally found what works for me but it took time to find that
@@Mulder7 So what works for you friend?
You look fantastic, and actually look natural, too. Love the video.
congratulations, easy to understand your english, and great content
My first visit to your channel. You made a fine presentation covering a few important topics! Well spoken and well delivered. "I'll be back"!
Great to hear.
At of all the influencers online driving Fords and AMC and Chevs and Gwagons and lambos this guy drives a lexus sports car and Toyota 4runner he really knows about longevity and lasting long for years. Scotty Kilmer approved 💪🏽✊🏽👊🏼🏋🏽♂️
Lol
Well tuned mr
Excellent content!
Training is certainly challenging! There's gonna be good days, great days, and days that don't make sense, but stay consistent, and check the ego at the door! Finding the right music can help you keep up the intensity 😊
Mountain!
Pausing for a few seconds at various points in a movement is a great way of establishing mind muscle connection. That and stretching between sets or exercises.
when I cut I use isolation, when I bulk I use more compound excersises, which works for me.
Jason could u in the future do a video on supplements u take if any.Loving ur content raw garage training no fancy machines just iron.💪 mountain.
I’m a 54 year old lifetime lifter/boxer. After going without injury for so long I finally tore my rotator cuff pretty bad. I am now unable to do dips, wide presses and most shoulder work. I found myself unable to completely stop training and have had to relearn how to workout. Lighter weights, slowing down and really paying attention has helped me to stay in the gym. Shoulder surgery in January. Lesson learned.
Tough break but use all of it to expand that awareness
Rotator cuff injuries are the worst. Took me a long time to recover range of motion after arthroscopy. Was painful for months with disturbed sleep and lots of painkillers
Love this channel. Mountain 💪💪💪💪💪💪
Thanks for sticking around. Mountain
I like your squats. They work great for me because I've got long runner like legs.
Nice one. Slowing things down helped me a lot too. Also I've found as the muscles grow and get larger, I can feel them more.
I think some beginners have trouble because there is physically less tissue and not much to feel yet.
Good stuff!
I also think pre exhaust a muscle also helps,
Example: Flys before bench
1.mechanical tension
2. Metabolic stress
3 intramuscular pressure (pump)
4. Time under tension
5. Leveraging fast and slow twitch fibers
Pump doesnt build muscle, the only thing that builds muscle is miofribilar tearing
OMG absolute wisdom 🙏
Do to shoulder issues I quit bar movements for most part and do mostly dumbbells but once a month I will do a heavier bar movement it helps and as long as it not every workout my shoulders can handle it I am in my 60s too.
Just released to train moderate to heavy from ortho dr. after shoulder surgery. So, because of necessity, started doing very slow eccentric. Could not believe the burn, and, the awareness of mind/muscle connection, even with lighter weight! So, yep, totally agree. Wish i would have discovered long ago!! I will continue to try this thru all the exercises. Much abliged, mountain.
Ever try 5 sets of 5 workout ,but use 10 reps
Great all around especially beginners.
4 sets of 10 with 30 seconds rest, get all 10 reps on 4th set add weight ,works great also and saves time
Great content!
What watch are you wearing?
I definitely know one day i will get old and i try to do a bit of both i learned to respect every tool at my disposal cables machines heavy weight light weight there is a place for all of it this is a great video adjust your training to your body and goals 💪 its not a race its your health
New to you & your channel, hope to find out your thoughts on cardio for natty.
I always use a slow eccentric for injury prevention. I write 6-8 week programs with big free weight compounds as the foundation lift of a session, then I program movement patterns with defined rep ranges (horizontal/vertical push/pull etc.), rather than sticking to specific exercises. I do all kinds of splits too, but I prefer full body. The variation helps keep me consistent, rather than being restricted to one exercise or split.
In addition to rep speed, I find playing with the range of motion can also help foster that mind/muscle connection.
Thx bro
For arms i do
Hammer curls superset with weighted dips 4 sets of 12 of each last set on both i have weight and do 24 reps
Then do drag barbell curls superset with close grip bench 4 set of 12 last same 24 reps then do front curls supset with dumbell tricept extensions 4 set of 12 then failure on both of them then finally end it with 3 set of tricept push downs then last rep to abosolute failure including half and quarter reps emptying the tank
No mind-muscle connection is definitely an odd thing to experience. I was there quite recently. Hadn't really worked out much in my life. When I flexed my biceps, you could tell I was trying, but it didn't FEEL like I was contracting at all. I was surprised when I heard the contraction should almost feel like cramping. Now after working out a bit, I have that in my biceps, back and chest. And that connection alone has inspired me to keep going because it feels like real progress. And it honestly didn't take that long to develop.
Thanks once more, Jason. I think this aspect of being vigilant towards what your body is telling you is one of the most important thing in long term training and gains. Oh, and I too read the great ninja books back then, hehe :D All the best to you. Mountain!
HA. We are silent and invisible! We are the neeeeeeenjaaaaaaah! Lol
I remember one high level bencher talking about slow reps, he experimented with slow reps and it completely destroyed his explosiveness. After which he said that he would never use slow lowering of weights again.
It’s not about “always”. That’s my point. You get guys who are supposed advanced lifters but they apply absolutes but every variation depends on situation
Just asking, when you say high level bencher, was he a power lifter or a bodybuilder? Obviously two different training styles and goals. Explosive lifts are usually for functional lifts rather than aesthetics
@@SafferBuccaneer A strength athlete who did not position himself as a powerlifter, however, he had the best bench press result 250kg at a powerlifting competition. But he was very muscular.
@@NaturalGallantBodybuildingOnly a Sith deals in absolutes.
Depending on your goal . His must be a power lifter or weight lifting. Bodybuilder uses slow and control to change his body to what he is trying to achieve at the time cutting bulking . What ever after a while you max out on your strength so this is a good way to to make the same weight challenging again.
I found that when going lighter and slowing down the reps you get a better muscle contraction and feel the Muscle. not to say that I don’t like going heavy as well but like you said, sometimes I think going a little bit lighter can be necessary with these techniquesMountain 💪🏽
When you lift with a rebound motion you get little tension thus muscle feedback,try light pause at the bottom you will definatly get muscle feedback with less reps
What helped me was training with a trainer but a female one and we trained together got in the best shape and the strongest i ever was flexible had size but she helped me with form she moved and now i am training and using what i learned , getting older 55 but still can train .
While I'm not looking to bodybuild as a career hobby, I like to learn from these vids and adapt them to my own situation.
I have a tiny room, work overnight 10 hour shifts. I can sneak in a small workout 1-2 times per week. My sessions usually last 20-30 mins. I only have 15lbs dumbells, but put a bunch of books in a bookbag to get me something closer to 25 lbs and occasionally use that for other workouts, especially core and squats.
I find the approach that's helped me the most is doing the first set slow, close to failure, then do my second set a little faster, to the max. I've been consistent with workouts since September last year. My weight barely dropped but my body changed so much. I am more shaped out, I can feel my muscle movement more. But I do really need to cut. I'm not looking to just bulk up. But I'm quite satisfied with how much has changed these past 6 months.
Nice!
Slower reps really works for me. I’m 51, so have to be kinda mindful not going really heavy every single time I’m in the gym.
Bench pressing for example… every now and then I do 60% maximum weight for 5 reps, but lower for minimum 5 seconds, then after 5 reps I go 30% max weight and bang out reps to failure……. The pump is unreal 😎
I am doing a 5x5 strong man type workout and adding arms at the end using lighter weights and hitting arms for a few circuits. So i get a little bit of both from my exercises right now. But i agree with everything you are saying.
It’s a constant experiment. Have fun with it!
@@NaturalGallantBodybuilding thanks you are definitely an inspiration for us pure natty's. Also forgot to mention I use the 5x5 formula but I also go higher reps on these lifts right now my joints are feeling a bit rough so I'm aiming for 10/15 reps.
@NaturalGallantBodybuilding thoughts on mike mentzer high intensity training one set to failure?
this is the most content dude out there
Mountain
Absolutely. I personally start with 2 very heavy sets, then i drop the weight and get reps and volume. I always start heavy. Ive gotten in amazing shape doong this. Ultimately it all works if you're consistent.
Well said. Now that I'm older, I try to lift heavy every other week, it helps with recovery
I'll need to try slow reps! Thanks!
Exactly!!! I'm 47...I only started working out 5 years ago. I went heavy and then the results were really good.. then my body starting breaking down 2 years in. Hurt both of my shoulders, lower back and hip. I had to stop for awhile and I lost alot of muscle mass so I rehabbed, got better the hip is still kinda an issue but not as bad as it was. I gained all of my muscle mass back using lighter weights, plus the negatives. Your body doesn't know how much your lifting it only responds to resistence. I slowed down the ending part of my exercises, and I feel like such an idiot thinking heavy weights is the only way to build muscle. I do a combination of heavyweights and lightweights...i do more light than heavy, as I'm not getting any younger. I can't train like a 20 year old, like I thought I could. I'm still learning.
Always depends on your individual needs and situation. Great that you’re finding what’s working for you !
Thanks boss
Welcome
46 yo lifter here. I do compound lifts to start every muscle group up to 90% of max. After I do iso work but I lift the weight that gives me the best combination of challenge and muscle connection. The pump and the gains have been crazy since
Straightforward information! Great work. As a fellow natural athlete at 6’4 I can assure that without lifting heavy I wouldn’t be able to have 210lbs body weight!
6’4 210? Bro you are like 50lbs underweight
@@executiveinvestments as a natural athlete, I’m glad that I can sustain this bodyweight.
@@thomasrobertfitness lol. I sustain 220+ at 6’. 6’4” 210 is NOT an athlete.
@@executiveinvestments please share the positive vibe that you have! 🙏🏻
Im 6'4 and when i was 220 i looked like a tweaker because i was one then i gained like 80 pounds and now im tryng to get to 150
dude youre a pretty good dancer, those were some cool moves! are you in canada?
Yup!
Mountain 😮
I'm a beginner that is 6 months in, would you say I should switch things up in exercises such as bicep curls? Right now in my particular program I finish a back day with light weight bicep dumbell curls on an incline bench, trying to get a full stretch at the bottom and do the movement as slow as possible - so should I sometimes switch things up and instead do heavier weight bicep curls? Or would this switching around only apply to compound movements mostly?
It’s up to you. Variety does help though. Even in rep speed etc
Always do back after you beat the biceps up..Thank me later‼️
Is it worth lifting heavier than the point of feeling mind muscle connection ? I am unsure .may be with practice we can go progressively heavier while feeling mmc ? You thoughts wise sir
Yes
I like working from light through to as heavy as i can get and then back down to light where I slow right down and stretch that muscle. Fucked up for days
"Slowing down" just became so much more meaningful to me.
I work up to heavy then go light at the end. Isolation first then compound.
It might work for you but it’s supposed to be heavier compounds first so you have the least muscle fatigue with those bigger lifts. You will also protect yourself from injuries because all muscles will be ready to stabilize during heavier lifts. Then you finish off your workout with lighter isolation exercises. Just don’t forget to warmup for your heavy lifts when you do them first.
new sub+
Thanks for subbing!
One question. If i always trained for hypertrophy but switch to strenght only training, will the muscle mass i gained will be maintained or slowly decreased?
Not necessarily
Your intro is hilarious. Tr tr tr train...
🔥💯🔥
I was natural my first 3 years training and the fact is after about 18 months you're 90% as big as You're going to get.
Actually that wasn’t true for me
@@NaturalGallantBodybuilding For most the gains come fast and furious the first couple of years. But we are all limited. Sone just have better genetics.
So wrong.
Completely wrong
Yes, definitely. If you put on too much weight or move too fast. You’ll lose contact with the muscle.
Heavy compound lifts will put it all together. Heavy will also generate a lot of GH.
4 months heavy, 4 months pump, 4 months full body/corrective work.
It’s all about communication inwards.
The gym is the Iron Church.
Definitely good the consider many different ways and use them to create synergy. Mountain
I just found this man and I believe he’s the real deal. Doesn’t appear to be a juicer. Very interesting content. Peace
Mountain
for the sake of brevity - wait until you're in the over 50 or 60 or 70 crowd- your going to be forced to seriously give it lt ALL a good re-thinking- but- don't stop and don't get hurt
Definitely TRUTH right there!
I am 49 and find it difficult to lift light. The mind just does not attune with the fact that I am not young anymore and injuries are for real. Infact, undergoing a bicep and shoulder tendinitis.
Bottom line, train smart and train one’s mind first to let go off the ego and be practical and train safely
Master Qui-Gon Jinn giving great advice
I tought you are idiot about that half rep thing,but when Jef Niphards made video about ENDS STRECH REPS which are half reps i changed my mind !!! :D
Funny how people will listen to somebody because of their subscriber count instead of experience
First time here , i only use slow negatives , fast reps are a recipe for injury im 45 and aint Efn round with sloppy reps , not a go at you brother , first time here new subbed
Fast reps are necessarily at times but obviously there’s a safer way to do them. Only slow reps didn’t work for me.
I got tired of trying to figure out the best routine for me. I think I never really found it. I just stick to pyramiding. Start low work up to max for 5 reps and then back down in 6 sets total. To failure or almost failure. So I get high reps and low at the same time.
Damn, train the muscle not the joints, though I was the only one preaching that. Reps: Do you FEEL that muscle doing the work? Heavy or Light matters less. Sets of 5 reps, not 5rm weight, A weight that allow all 5 reps to be felt hard in the the muscle working, its not failure, its 5 heavier harder weight reps on the MUSCLE not the joints, if its on the joint, drop the weight until on the muscle. Same with any rep scheme, has to be the muscle working. Are the first 5 of a 10 rep set just going through the motions? then they were a waste. Bodybuilding produces a certain look in the muscles, it requires the muscles doing the work, it what separates the look from other types of lifters, this difference can perplex many especially when comparing sets, reps, or weights to them....great vid for awareness.
Lighter weight, slower reps, and bring it t failure. The start of the set is the warm-up, basically. 90 seconds under constant tension and it ain't so easy..
Doesn’t work. Been at this for 35 years and been there done that. It’s only useful as a technique when recruiting slow twitch fibres but absolutely useless for recruiting fast twitch. Done it all and found out what works through experience and through winning at pro level. It IS great at certain times though. Such as integrating into your lighter workouts in between the heavier ones
Could you ever adres fasting and what is your opinion on eating only 2 or 3 times a day?
Don’t like it. Not for bodybuilding at least. Can be fine for people who are excessively overweight and need some sort of metabolic refresh or healing, or for some with some other health issue
@@NaturalGallantBodybuilding Thanks a lot for your reply. Natural regards!
@@NaturalGallantBodybuilding You'll live longer when having extended periods of fasting. You can eat the same amount of kcal as you would do in 6 meals.
From what I've seen in friends and experienced myself, fasting tends to lean towards binge eating and unhealthy views about food. I think ppl feel guilty about eating "bad" food and the flood gates are open after a fast. I prefer to just eat decent, consistently. There's nothing I'm not allowed to eat, I just don't eat it every day. To each their own I guess.
Don't underestimate the positive power of fasting, you can easily get the same amount of calories in two meals without the loss of muscle or strength and because your only eating twice your less likely to eat crap. If your over 50 then longevity should be your goal, I've been a natural bodybuilder all my life & I started "fasting" 10yrs ago I'm never ill, no colds, no flu, nothing & recently had my bloodwork done & I'm told I have the blood markers of a 20yr old & exceptionally low cancer markers which was a pleasant surprise, when I used to struggle to eat five meals a day at 18st I was ill about 3/4 times a year. I now weigh a solid 17st at 5'9" same muscle size but lower bodyfat, same strength & was 55yrs last month. I can't recommend it enough, it truly heals the body increases both testosterone & GH naturally & slows the aging process. If your over 50 it's a must. All life forms from simple cell amoeba to large primates on a 30% food deficit live 30% longer that's a scientific fact! I truly believe that the reason our grandparents lived so long is due to "rationing" after the second World War where food was scarce and were lucky to get a hot meal a day there was also no pesticides until the 1970s. If you want to live long & healthy eat once, twice max a day, meat,fish, eggs & a little fruit you'll never see your doctor again!! God bless
Have you tried 40-60 rep sets? The burn is amazing
Yup
Im gonna do a light set!!! Casually grabs a 70 like its nothing😅
😅😂Right
@@sulaymanbarrow7369, i do 70s on my heavy days😮...this guy😂!!!...is amazing✊
My routine is to train the group heavy, then on the next day train the same group on light weights.
I'm a beginner and I can't feel my muscles. Yesterday, I did like 10 different exercises to try to hit my rear delts and I could never feel them working. And today the middle of my rhomboids are sore but not my rear delts.
Sometimes its just like that when you're starting out. Once you start to actually put on some muscle you'll be able to notice the feeling better. Try focusing on the main muscle used in the exercise mentally and actively flex it while you're slowly moving the weight. Looking up videos on how to flex different body parts different ways would likely help you quite a bit in regards to the mind-muscle connection as well.
The best way to learn is to pick a light weight and do a movement that you can do easily. At its top actively contract the muscle you need to feel. Over time you will learn it more and more. Do one kind of this sets before your main sets so there will be blood in the muscle and you will likely feel it more. Time will help but as well the will to target it.
As a beginner you don't need any direct rear delt work. Get strong first.
Play around with the height of your arms on a rear delt fly you will know when those delts are firing 💪
@@matthewstevens2700 I disagree. Not because what you say is wrong but because I've been there and I plateaued hard because my less connected muscles were not growing. Others were in charge in compounds and lagging muscles never grew. I'd say that muscle connection is the most important foundation and when you can feel all muscles then you can go into compound with great results.
I do one heavy one light.. per muscle group
I feel isolation is mostly a waste of time. My biceps get worked with my back. My traps get worked with cleans and deadlifts. My forearms get worked anytime I pick up a barbell. I've always stuck with the basics and I'm doing better than most of the guys I see in the gym curling, shrugging and doing other time wasting exercises.
Wouldn’t say so. But if you’re experiencing that, there’s nothing wrong with it
Is likes Say Power Is nothing withouth control
That RED-DOT iss all I can watch when you speaking big dawg. lol
Ha. Microphone
Nice watch. I have an Android with the same shade of blue.
It’s a cool color!
Why does your intro say "train the muscles, not the joints"? I'm an armwrestler, and we train the joints VERY heavily 👀
Because the joints are already trained and training them more causes snapping. Lol
Its called muscle memory as well
If you lose gains then get them back, yes. That’s what that’s called
You have incredible advice. Steroid users all over IG/Tik-Tok have made learning how to lift naturally very hard to find online without good channels like this.
But ima b 💯 those incline reps were half reps. That bottom portion is where the chest is fired up. You have short arms, you already have short ROM, why cut it even more????
Thank u for your work and keep posting the good advice.
Not half reps at all. Full reps. Just looks that way because of my dimensions
I see a pattern developing.
⛰️
Yeah, slow eccentrics make a big difference
Depends.
Blood + Sweat + Tears = YOKE
You cant hypetrof muscle without gaining strainght in them in some way
Definitely need some strength, yes. I’ve said that a million times
Do both, for example in a fullbody workout 2 times a week:
3 x Front squat 8-12 reps
3 x Leg pres 20 reps.
3 x DB BOR 8-12 reps
3 x Pullups x max reps
3 x Close grip bench 8-12 reps
3 x Incline DB press 20 reps
3 x Bent-over lat. raise 15 reps
3 x Triceps SS Biceps 8/15 reps
Whats yours watch its beatifull blue.
still wonder what watch is it, love the blue in it!
am i the only one who feels better pump with heavy weights?
No. I feel great using heavier weights from time to time too