This man is an absolute gold mine of knowledge. *THIS* is the type of stuff the younger kids in the gym need to hear, not those social media influencer gym-bros who tell them to lift with plates and buy their "legal steroids" to support their Tren addictions. Thanks again Jerry! A shining light in the malaise of "information" that's out there these days.
Before I ever heard of HIT I would work out with heavy weights. I was new to bodybuilding and wanted to lift the weights the other guys were lifting so I really struggled with every set. In 3 years I went from 45 dumbbell both hands behind my neck for triceps to 105 lbs. I was told by Bill Pearl for great arms working triceps was the most important thing to have big arms. He was right. Today at 70 people still complement me on my triceps and my arms are still over 18 inches
I always do the last set to failure. I've been doing the Dorian method for about a year now. But because I don't have a spotter to help on the negative set I add 5 pounds and do it again. Some people do a drop set instead. I tried mixing it up in different ways with some success. I found that adding a deload every now and then helped me keep going. I'm 72 and running from sarcopenia and it is like running from a lion who is very hungry. I found that mixing 7x3 with 85 to 90% help to keep up the strength level. I started at 66 with gout and kidney stones and lift my health back to normal. I don't have the joint problem that other people have from lifting because of the supplements I take. I listen to my body when it talks to me not drugs. It's tough being old and lifting weights because your body wants you to lay down and -well,Die! I got other plans. So get that lazy ass couch potato up on its feet and moving. Persavere adap over come. That is 50% of your health- you won't be sorry.
By the time the lion chases you down and raps his big paws around you, he realizes the juice just ain't worth the squeeze, drops you from his jaws, and allows you to skamper off and back to the gym for another monster blast session. This is the law of the jungle. If you're a big Tastey meal for this lion, with lots of muscles, he's gonna slip on his bib and go to town on you, probably eating your ears and private parts as a warm up hourderve.
That's excellent James. I too train alone. So my last set is often either a drop set or a rest pause. Every rep has to have a slow negative and minimize any momentum for me. There is a movement against going to failure now it seems. My argument is when we go to failure it probably is 1 or 2 rep short of true failure. May be if there was an actual gun held to our head, we might do one more rep (most likely with shitty form). So going to failure is probably 1 rep short of true failure. Then there are some sadist like Tom Platz that believe there are always 5 more reps to do. Someone might pass out or die on a squat and Tom would say "He had 5 more reps" lol.
I am 42 years, and I also love doing the Dorian Yates training routine, works with my schedule and I been seeing noticing changes. I was 310 pounds , now I'm down to 230 , and of course I changed my eating habits
One of the best if not the best explanations of the pros and cons of training to failure or HIT. I myself can echo many of these experiences in my 30 plus years of using such methods.
I have been following you for 35 years now Jerry, eversince the days of the Muscle & Fitness. Your info om training, nutrition and longevity is still the most reliable source i always come back to. Don't die on us yet Jerry :-). We need you now even more with all the misinformation overload of the Internet.
Think of muscle building like walking up a set of stairs. The horizontal step is the volume training, once you reach the end of the horizontal, you step up vertically with intensity to push you to the next horizontal step, repeat and rinse (just make sure you allow enough time between work outs for muscle growth and deloads for connective tissue repair).
great video Jerry! i've done the Hi Intensity for years. mostly 95% to failure. plus i do what you do. i document and increase in small increments. it also helps i enjoy the pain.
At 61years old,I found a routine that suites my lifestyle and personally.After warm up,Choose a weight I take 1 rep shy of failure,then follow with 3 or 4 rest pause sets.10 seconds rest for isolation movements,15 seconds for compound.Muscles are trained once a week,4 to 5 workouts a week.Workouts last about 35 to 40 minutes.
I only train with weights every Saturday and I am very happy with my consistent gains in strength and size and how my body feels. The rest of my exercise time is doing cardio, which also makes me feel great and keeps me lean. Everybody's body is different genetically, so learning what works for you is what matters. I do lift weights very heavy, very slowly and with strict full range of motion form. I do not use momentum to move the weights and I definitely emphasize the negative phase of the exercises.
Note: Mentzer's HD training was one set to failure, two movements per body part, once a week. You could split the bodyparts pretty much as you prefer, but each part gets hit once a week. It didn't work. So, Jerry was not doing Mentzer's HD high intensity. Jerry says he used 3 sets heavy per exercise. I recommend a combination of moderate weights for warm up pumping and getting the burn going. Then switch to 2 sets heavy on the same exercise. It looks like this: warm up/pump/burn 3 sets 15-12-10 reps with 30 seconds rest between, then rest 3 minutes and do 2 sets heavy for 6-8 reps with 2 minute rest between. (For people who have trained at least 6 months on a 5 x 10 rep routine taking 1 to 2 minute rests between sets). I don't believe in not counting warm up sets. That notion sends the wrong information to people. Mentzer did warm up sets. His one set HD is pure BS.
Love you Jerry, such comprehensive information. At 52 I have just recomped my body and out of all the "experts" you are refreshingly down to earth while still being scientific. You are not afraid to admit past mistakes and you have learned from them. Thanks man. I appreciate it! More power to you!
Thanks Jerry for that excellent tutorial! It appears the bottom line for most bodybuilders, particularly those over 40, is train close to failure, with 1-3 reps in the tank, and hypertrophy should follow so long as there is progression, increased weight and/or reps from workout to workout. Frequency is also probably not that important since there principles should apply, whether on a 3 times/week full body program or 1 time/week DIRECT exercise per body part (given considerable overlap stimulus from compound exercises)
I like adding intensity gradually..my last couple of sets are most intense..the sweet spot for me now at 65 is 8 to 15 sets per muscle group per session..i always switch things up,never do excact same work outs...
TRAINING FOR FAILURE: generationiron.com/training-to-failure-necessary/ BEST BICEPS EXERCISES: generationiron.com/best-biceps-exercises/ BEST SHOULDER WORKOUTS: generationiron.com/best-shoulder-exercises/ BEST TRICEP WORKOUTS: generationiron.com/best-triceps-exercises/ BEST CHEST EXERCISES: generationiron.com/best-chest-exercises/ BEST LEG EXERCISES: generationiron.com/best-leg-exercises/ BEST BACK EXERCISES: generationiron.com/best-back-exercises/ BEST ABS EXERCISES: generationiron.com/best-ab-exercises/ BEST BODYWEIGHT EXERCISES: generationiron.com/best-bodyweight-exercises/
Great video Jerry. I try to train very close to failure on all isolation exercises but within the 8-15 rep range and a few reps from failure with compounds .
"Don't train to failure when over 40", yep, don't do that guys. Thanks god I ignore that one. I'm 60. and whenever I start on training to failure on the last set, I gain 2 pounds of muscle a week. so don't do it guys. don't do it😂. but do I continue? No, after 5 months I switch to maintain. I continue to maintain until I notice decline. then it's train to faliure again. The thing is that a lot of other things happens. Sometimes it's more important to travel the world, and the gym is less important. It's nice to know I'm able to regain, regardless of age. Sure I loose a lot of muscle Mass When I travel, but up to now I always manage to regain.
Mentzer & Yates broke form to get more reps after strict failure. This probably built more muscle, &, for a while, steroids allowed them to heal/recover, but in the end, their joints paid the price. With slow, controlled reps, positive & negative, no jerking, accelerating, pre-stretch, or valsalva: If a weight's too heavy, it simply won't move. Joints'll be fine.
It actually says in the personal trainer textbook, that half reps are no good because you dont activate as many muscle fibers if you leave out part of the rep. So this is the same concept of the nautilus equipment. In addition, it says half reps shorten the muscle, making it more prone to injury. This is why arnold had so few injuries... he emphasized the stretch on every exercise, by using max range of motion. I hate when i see bodybuilders today use like 1/3 range of motion. Thats why there are more injuries and less beautiful physiques.
You said a lot of great things until the very last part i couldn't up vote your comment, Because If u think the pro BBs only using half reps instead of full ROM is the reason that they have " less beautiful physiques" then in the old days, then holy crap 😳 thats pure nonsense man. So it doesn't have to do with anything else like tons of force feeding Food?, High GH, Anabolics, insulin, diabetes ,peptides and so on and on.
@@guidodezwaan im just telling you what the book says. I didn't write it. You can look it up for yourself. Whether thats true or not can be up for debate but i believe it was written by pretty knowledgeable individuals given the vast amount of information on human anatomy down to the molecular level.
@@ijcn0jir3nvjn3fjcifn im telling you what it says. I think its eicma or something like that .. something that starts with an e. The actual textbook you have to study to be certified. It says partial reps shorten the muscle, increasing injury risk. It also says you don't recruit as much fibers but that's common sense anyway. Idk how people are debating that comment. I didn't write it lol
Bench press example: 4-5-6 reps with 90% 1 RM is impossible. 2-3 reps with 90% 1RM is possible. The 6 rep range is in the 75 to 85 percent range of 1RM.
The top problem with HIT is that it is (long-term) harder on the Joints, Tendons, and Ligaments than it is on the Muscles. Warning: Deloading is a must with HIT.
1/" 'Complete' muscular failure"? That's not a term I recall. It's *positive* failure: Failure to complete a full positive rep w/good form.2/Correct: Many/most subjects, interpret intense discomfort as failure. That's the beginning of an effective set, not the end. 3/Many subjects have achieved good results from either protocol.
@the age of 64 I keep my workouts under an hour & focus on 1 major muscle group/day performing 15 reps/set until failure with as much weight as possible. This + 30 minute walks + Keto diet has me looking great, with a strong libido & feeling good.
I lifted light to failure for a few months until it became too time consuming and my body responded well. After I lifted heavy and it was like an explosion. Now I just maintain a few days a week.
Why training one set to failure is efficient: No matter how short a rest is between sets, some fibers are virtually fresh again. The next set will need to work through/'re-trace' those fibers all over again. Training a (longer) set to failure, avoids this.
Exactly, the average casual gym goers probably stops lifting immediately whenever their muscles just begins to burn & later when they did only a couple of reps pass the previous set thinking they gotten stronger.
I train all the time to failure I don’t know anything different lol but the only thing is when I stop and come down by relaxing I find I have torn muscles or joint injuries I think I have to slow down in my 70s because it takes longer recuperating time
9:35 To say 20% of 1RM is always relatively to the person tested. It doesn’t matter if is weak or not 20% of 1RM must be easy to manage for that person that’s is why they were able to perform all that amount of reps
Jerry got a question ❓ I'm 56 been working out for long time and notice I never get that burn feeling any more . I go till those last reps but no burn ? In any exercise.
This is just me and it works for me first three months I power lift the second set of three months I weight lift third set of three months I bodybuilding and the last three months nothing but military style calisthenics following year I start over seems to work great and I have awesome gainsnot saying it works for everybody, but it works for me but also I always train to failure being that I am a truck driver. I may get lucky to hit the gym once a week sometimes only Once every two weeks, so I’m sure I have plenty of adequate time to rest each body part then again like I said, that’s just me and it works for me
A bit confusing, at first says the only way you're going to hit muscular hypertrophy go to failure then it's go to to reps from failure then it's failure isn't necessary then it's go to two reps from failure for four sets and then save failure for the last set.. but I thought failure wasn't necessary if you went close to failure.. very confusing very
On the first Nautilus machines I made my best gains training the whole body 2x a week, first set all the exercises, rest 15 minutes then go through it again leaving out squats and went from 175 to 215 in less than a year. Over the years I finally burned out on that intensity, and like you didn't look forward to going to the gym so I went back to a blend of several training protocols.
They need to open up a Vince Girando training facility in every long term care facility and nursing home. Older people should not be permitted to use old age as an excuse not to lift and suffer. These nursing homes have gotten wayyyy to soft. I also recommend they put a two man sled out in the courtyard weighed down with concrete and then make it mandatory that patients of the nursing home to have to push that sled across the yard (a minimum of 50 yards) a minimum of no less than 12 times every morning before breakfast. After their squats, deadlifts, and hack squats of course. This is how you make older people great again. Not coddling them with IVs and drugs that only hasten their demise. Is old folk got to get together on this and lobby AARP to get these gyms installed NOW!!! Before our muscles go to nothing. Thanks 🇺🇸🏋️💪
I want group rest recovery days where we go in cold water hot water. Use pneumatic compression and massage and other kinds of modalities. It would help Push each other to do more time in uncomfortable environments.
There are a few commonalities in the 5 "Blue Zone" areas around the globe (isolated populations which live far longer than average, and more collectively so). One is that they are physically active into their old age. (If curious, a few more are: no to low-moderate meat diet [typically far less than the typical American diet], eating a lot of whole foods, having a more communal/community oriented life, and lower environmental toxin/pollution exposure).
Yes you dooo!!! Lol. But seriously, you do. If you’re not on any exogenous test or anything, I’ve found that failure is necessary, at least one set per exercise. I also disagree with the over 40 statement. I’d say it’s even better because less joint stress.
@@albardo08 CAN YOU CHANGE YOUR MUSCLE TYPE? By: Arthur Anderson You may have caught a coach talking about different muscle types in class, or maybe it was in a health and fitness article you read. Essentially, we have been told that there are three different types of muscle fiber; Type I (slow twitch), Type IIa (fast twitch) and Type IIb (superfast twitch). Okay so what does the this mean. A Type I, slow twitch, muscle fiber is more efficient at using oxygen to generate ATP and can go a long time before fatigue sets in; they are designed for endurance. A Type II, fast twitch and superfast twitch, muscle fiber is more efficient at anaerobic metabolism and provide for powerful bursts of energy. It has been believed for some time that you were born with fixed distribution of these fibers in your muscles. So, if you were born with a higher portion of slow twitch muscle fibers you have the inherent advantage to be a triathlete. Or if you had a higher portion of fast twitch muscle fibers you could have the advantage of being a great power lifter or sprinter. If this theory were true wouldn’t you expect that those with predominantly slow twitch muscle fibers be the first ones culled out of the herd back when we were still being chased by big predators? That would mean today we should only have a population of power lifters and sprinters. A recent article in the January 2018 edition of the Men’s Journal, “Inside the Muscle Cell”, regarding muscle fiber research dispels this theory of fixed muscle fiber distribution. The new thinking is that muscles can be changed over time. The study conducted by Andy Galpin, Ph.D. at Cal State Fullerton has discovered that we actually have six types of muscle fiber. Still the slow twitch, fast twitch and superfast twitch. The additional three types of muscle fiber are a mixture, or hybrid, of these three; slow/fast, fast/superfast, slow/fast/superfast and it’s these hybrid muscle fibers that can be converted from a hybrid to a single type of muscle fiber, (i.e. slow/fast to a fast twitch muscle fiber). These hybrid muscle fibers wait on the sidelines until they experience enough stimulus to change to a single type of muscle fiber and join the team. How much stimulus do you need to entice these hybrid muscle fibers to change? In the research an average person may have a muscular makeup of about 30% hybrid muscle fibers. Hybrid muscle fibers can begin to change in a couple weeks, which is interesting because that is usually the time period I see beginning Cross fitters start to feel subtle changes in their workouts, a little stronger, a little faster. Within a year the Galpin study has seen up to a 20% conversion of hybrid muscle fibers. Is there a downside to all this? Yes and no. These hybrid muscles will revert back to their original hybrid state within a couple weeks of inactivity.
If i could suggest a topic for a video, i would be very happy to hear about how to best minimize, or mitigate muscle breakdown and catabolism in general, in a situation, where getting sufficient sleep is not possible, also, how to train and eat in such situation, given its longterm, but you have a chance to get supplements and food. Longterm high stress, low sleep, how and if its possible to progress there. Without pussy ass roids, obviously. Thank you
The only way you will ever know that is if you apply the method for yourself. Log everything you do & how much. When you hit cns burnout you'll have your answer. After that, take some time off, reflect on your data & use that to guide your next approach to training
Doing a 20 rep max on a squat to failure would be a extremely demanding for most people. Form breakdown could very well happen towards the end due to fatigue. The elderly are far better off squatting 90% of their 1RM 1 or 2 reps shy off failure with crisp and clean form. Yet there is the silly notion out there that low reps mess up your joints. If your form is faulty and joint stressing then it doesn't matter the rep range.
When you got burned out you should have backed off a bit. I found that in all my experimenting over 40 years 1 set works best.. genetics and drugs is the only way to look big no matter what you do.
Watching fitness videos on youtube is flat out confusing and frustrating. Train twice a week...train 3 days a week...train every day...lift heavy...dont lift heavy....do more reps....go slow...move fast...eat this...drink that....take this. I cannot believe the information at this point in life is sooooo far divided amongst everyone. Who tha f do you trust???
That is where direct experimentation and experience comes in. But there is holistic logic to pay attention too as well. Meaning, it makes sense that you have to push the body in order to grow muscle, get stronger, etc, but it also makes sense that the body needs a certain amount of rest to recuperate and recover. People tend to go to extremes with things--either over training or under training. One of the more fascinating things that has been coming up lately for me, is the concept of resetting m-Tor. The idea is, you work out intensely for 3 to 6 weeks, say every other day, but then you take a 10 to 12 rest day period after. Apparently that latter rest period helps to reset the m-Tor pathways and reactions. It's kind of like going back to "newbie gains", but in a less intense way where you don't lose much muscle and strength. (Around and after 3 weeks, you do start to lose noticeable muscle and strength, but you gain it back, and go past your former, pretty fast as well a little while after you restart up. Hence why 10 days or so, seems to be the "sweet spot" of balance between the two).
So as a 42 year old I assume it's not a good idea for me to take EVERY set to failure then as mentioned here, as I HAVE injured myself in the last few years by going all out (injured my shoulder on dips a few years back, which has resulted in limited range of motion in it till this day). Also I find the "lighter weights and higher reps to failure vs heavy weights and lower reps just short of failure" thing interesting. LOT of information for me to unpack in this video to implement in future workouts.
Almost half way in and I hope he defines what he considers absolute failure and how he would achieve this without a partner. Cuz im hearing a whole bunch of nothing thats just showing how smart he is. If its merely positive failure where Iift the weight as many reps as I can, until I can't. Or is lift as many reps as I can. Then incorporate forced reps, cheat reps, rest pause and when I can't do anymore at all after l that, is that failure?
No. Training to failure involves an inability to continue moving the weight during the initial set. The techniques you mention are beyond failure and don't work in the same way.
@@albardo08 Agreed and I'm glad you replied because now I know you meant positive failure. Over last decade or so ppl have different failure terms and definitions. Many call your type of failure, positive failure. Then they call failing thru the set ➕ employing one or more of those advanced techniques,"absolute failure." So unless someone distinguishes the type of failure they mean, in the current vernacular, some could definitely misconstrue which failure you mean.
hey Jerry overall I like your videos and podcasts but I have a question why don't you invest in a nice marketing background for your videos nobody wants to see the inside of your house dude just an observation
throughtout my years of training I'd see maybe 5% of people at all the different gyns I went to made any kind of physique change 95% look the same month after month, uear after year
one iota of change look in the mirror man look in the mirror one I order of change take your shirt off put your muscle where your mouth is stop talking so much dude
again take your shirt off put a tank top on a gold's gym tank top and see what you got you ain't got s*** stop talking so much but I do like your videos and podcasts overall
![ตีสิบเดย์ [FULL] | เปิดใจ "อาจารย์ เบียร์ ฅนตื่นธรรม" นักสนทนาธรรมสายดุดัน!](http://i.ytimg.com/vi/vqaBI_mnoDk/mqdefault.jpg)
This man is an absolute gold mine of knowledge. *THIS* is the type of stuff the younger kids in the gym need to hear, not those social media influencer gym-bros who tell them to lift with plates and buy their "legal steroids" to support their Tren addictions. Thanks again Jerry! A shining light in the malaise of "information" that's out there these days.
Okay, got that out of your system soy boy?
This is one of the best educational contents on bodybuilding and fitness.
Before I ever heard of HIT I would work out with heavy weights. I was new to bodybuilding and wanted to lift the weights the other guys were lifting so I really struggled with every set. In 3 years I went from 45 dumbbell both hands behind my neck for triceps to 105 lbs. I was told by Bill Pearl for great arms working triceps was the most important thing to have big arms. He was right. Today at 70 people still complement me on my triceps and my arms are still over 18 inches
I can legit listen to this guy all day. What a vault of information.
Love the feeling of muscle failure It means Im doing my job.
Thanks Jerry
I always do the last set to failure. I've been doing the Dorian method for about a year now. But because I don't have a spotter to help on the negative set I add 5 pounds and do it again. Some people do a drop set instead. I tried mixing it up in different ways with some success. I found that adding a deload every now and then helped me keep going. I'm 72 and running from sarcopenia and it is like running from a lion who is very hungry. I found that mixing 7x3 with 85 to 90% help to keep up the strength level. I started at 66 with gout and kidney stones and lift my health back to normal. I don't have the joint problem that other people have from lifting because of the supplements I take. I listen to my body when it talks to me not drugs. It's tough being old and lifting weights because your body wants you to lay down and -well,Die! I got other plans. So get that lazy ass couch potato up on its feet and moving. Persavere adap over come. That is 50% of your health- you won't be sorry.
By the time the lion chases you down and raps his big paws around you, he realizes the juice just ain't worth the squeeze, drops you from his jaws, and allows you to skamper off and back to the gym for another monster blast session.
This is the law of the jungle. If you're a big Tastey meal for this lion, with lots of muscles, he's gonna slip on his bib and go to town on you, probably eating your ears and private parts as a warm up hourderve.
That's excellent James. I too train alone. So my last set is often either a drop set or a rest pause. Every rep has to have a slow negative and minimize any momentum for me. There is a movement against going to failure now it seems. My argument is when we go to failure it probably is 1 or 2 rep short of true failure. May be if there was an actual gun held to our head, we might do one more rep (most likely with shitty form). So going to failure is probably 1 rep short of true failure. Then there are some sadist like Tom Platz that believe there are always 5 more reps to do. Someone might pass out or die on a squat and Tom would say "He had 5 more reps" lol.
well said keep at it
@@quantumpotential7639 What the fuck are you talking about man?
I am 42 years, and I also love doing the Dorian Yates training routine, works with my schedule and I been seeing noticing changes. I was 310 pounds , now I'm down to 230 , and of course I changed my eating habits
One of the best if not the best explanations of the pros and cons of training to failure or HIT. I myself can echo many of these experiences in my 30 plus years of using such methods.
Tom Platz- was a huge proponent of this approach of "total failure".....attempting it properly definitely produced results
I heard someone say, if only Tom Platz had had upper body development that matched his lower body, he would have been unbeatable.
I have been following you for 35 years now Jerry, eversince the days of the Muscle & Fitness. Your info om training, nutrition and longevity is still the most reliable source i always come back to. Don't die on us yet Jerry :-). We need you now even more with all the misinformation overload of the Internet.
Think of muscle building like walking up a set of stairs. The horizontal step is the volume training, once you reach the end of the horizontal, you step up vertically with intensity to push you to the next horizontal step, repeat and rinse (just make sure you allow enough time between work outs for muscle growth and deloads for connective tissue repair).
Straight forward knowledge, application and truth, Jerry Brainum is second to none...all the rest on the internet is just bro science.
great video Jerry! i've done the Hi Intensity for years. mostly 95% to failure. plus i do what you do. i document and increase in small increments. it also helps i enjoy the pain.
Chill tough guy
At 61years old,I found a routine that suites my lifestyle and personally.After warm up,Choose a weight I take 1 rep shy of failure,then follow with 3 or 4 rest pause sets.10 seconds rest for isolation movements,15 seconds for compound.Muscles are trained once a week,4 to 5 workouts a week.Workouts last about 35 to 40 minutes.
You’re extremely knowledgeable, I’d love to train with you for at least 3 months.
I only train with weights every Saturday and I am very happy with my consistent gains in strength and size and how my body feels. The rest of my exercise time is doing cardio, which also makes me feel great and keeps me lean. Everybody's body is different genetically, so learning what works for you is what matters. I do lift weights very heavy, very slowly and with strict full range of motion form. I do not use momentum to move the weights and I definitely emphasize the negative phase of the exercises.
Fairly positive review of HIT and Nautilus.
Educational for all fitness concients people!
Thank you for sharing your Amazing knowledge and talent!
Greetings from Singapore, 🌹🌹
Note: Mentzer's HD training was one set to failure, two movements per body part, once a week. You could split the bodyparts pretty much as you prefer, but each part gets hit once a week. It didn't work.
So, Jerry was not doing Mentzer's HD high intensity. Jerry says he used 3 sets heavy per exercise.
I recommend a combination of moderate weights for warm up pumping and getting the burn going. Then switch to 2 sets heavy on the same exercise.
It looks like this:
warm up/pump/burn 3 sets 15-12-10 reps with 30 seconds rest between, then rest 3 minutes and do 2 sets heavy for 6-8 reps with 2 minute rest between. (For people who have trained at least 6 months on a 5 x 10 rep routine taking 1 to 2 minute rests between sets).
I don't believe in not counting warm up sets. That notion sends the wrong information to people. Mentzer did warm up sets. His one set HD is pure BS.
Love you Jerry, such comprehensive information. At 52 I have just recomped my body and out of all the "experts" you are refreshingly down to earth while still being scientific. You are not afraid to admit past mistakes and you have learned from them. Thanks man. I appreciate it! More power to you!
Thanks Jerry for that excellent tutorial! It appears the bottom line for most bodybuilders, particularly those over 40, is train close to failure, with 1-3 reps in the tank, and hypertrophy should follow so long as there is progression, increased weight and/or reps from workout to workout. Frequency is also probably not that important since there principles should apply, whether on a 3 times/week full body program or 1 time/week DIRECT exercise per body part (given considerable overlap stimulus from compound exercises)
I like adding intensity gradually..my last couple of sets are most intense..the sweet spot for me now at 65 is 8 to 15 sets per muscle group per session..i always switch things up,never do excact same work outs...
i tore my rotator cuff using Mentzers heavy duty. i felt burnt out after each session. having to get my mind in that mode was exhausting as well
Incredible information, well explained . Thankyou for your knowledge.
TRAINING FOR FAILURE:
generationiron.com/training-to-failure-necessary/
BEST BICEPS EXERCISES:
generationiron.com/best-biceps-exercises/
BEST SHOULDER WORKOUTS:
generationiron.com/best-shoulder-exercises/
BEST TRICEP WORKOUTS:
generationiron.com/best-triceps-exercises/
BEST CHEST EXERCISES:
generationiron.com/best-chest-exercises/
BEST LEG EXERCISES:
generationiron.com/best-leg-exercises/
BEST BACK EXERCISES:
generationiron.com/best-back-exercises/
BEST ABS EXERCISES:
generationiron.com/best-ab-exercises/
BEST BODYWEIGHT EXERCISES:
generationiron.com/best-bodyweight-exercises/
Great video Jerry. I try to train very close to failure on all isolation exercises but within the 8-15 rep range and a few reps from failure with compounds .
Awesome lecture! Loved it
Good information!
Good stuff Jerry. Thanks for all you do.
Thank You very much…. Much appreciated!
This guys advice is GOLD
Thank you for being the referee for the truth 🙏
Thanks Jerry, that was very helpfull.
"Don't train to failure when over 40", yep, don't do that guys. Thanks god I ignore that one. I'm 60. and whenever I start on training to failure on the last set, I gain 2 pounds of muscle a week. so don't do it guys. don't do it😂. but do I continue? No, after 5 months I switch to maintain. I continue to maintain until I notice decline. then it's train to faliure again. The thing is that a lot of other things happens. Sometimes it's more important to travel the world, and the gym is less important. It's nice to know I'm able to regain, regardless of age. Sure I loose a lot of muscle Mass When I travel, but up to now I always manage to regain.
Mentzer & Yates broke form to get more reps after strict failure. This probably built more muscle, &, for a while, steroids allowed them to heal/recover, but in the end, their joints paid the price. With slow, controlled reps, positive & negative, no jerking, accelerating, pre-stretch, or valsalva: If a weight's too heavy, it simply won't move. Joints'll be fine.
Was actually helpful and NO BS
Gr8 knowledge
It actually says in the personal trainer textbook, that half reps are no good because you dont activate as many muscle fibers if you leave out part of the rep. So this is the same concept of the nautilus equipment. In addition, it says half reps shorten the muscle, making it more prone to injury. This is why arnold had so few injuries... he emphasized the stretch on every exercise, by using max range of motion. I hate when i see bodybuilders today use like 1/3 range of motion. Thats why there are more injuries and less beautiful physiques.
You said a lot of great things until the very last part i couldn't up vote your comment,
Because
If u think the pro BBs only using half reps instead of full ROM is the reason that they have " less beautiful physiques" then in the old days, then holy crap 😳 thats pure nonsense man.
So it doesn't have to do with anything else like tons of force feeding Food?, High GH, Anabolics, insulin, diabetes ,peptides and so on and on.
Muscles dont get shorter, the elbow to shoulder ratio for example doesnt change. Maybe you mean connection tissue and or tendons that stiffens up.
@@guidodezwaan im just telling you what the book says. I didn't write it. You can look it up for yourself. Whether thats true or not can be up for debate but i believe it was written by pretty knowledgeable individuals given the vast amount of information on human anatomy down to the molecular level.
@@ijcn0jir3nvjn3fjcifn im telling you what it says. I think its eicma or something like that .. something that starts with an e. The actual textbook you have to study to be certified. It says partial reps shorten the muscle, increasing injury risk. It also says you don't recruit as much fibers but that's common sense anyway. Idk how people are debating that comment. I didn't write it lol
Yes IT IS
Thanks! Outstanding information for my routines. Thanks Jerry!
This channel is so awesome!
Bench press example:
4-5-6 reps with 90% 1 RM is impossible.
2-3 reps with 90% 1RM is possible.
The 6 rep range is in the 75 to 85 percent range of 1RM.
Jerry is one of the most knowledgeable researchers on lifting
I trained most of my life and after much experimenting I agree with him.
The top problem with HIT is that it is (long-term) harder on the Joints, Tendons, and Ligaments than it is on the Muscles.
Warning: Deloading is a must with HIT.
1/" 'Complete' muscular failure"? That's not a term I recall. It's *positive* failure: Failure to complete a full positive rep w/good form.2/Correct: Many/most subjects, interpret intense discomfort as failure. That's the beginning of an effective set, not the end. 3/Many subjects have achieved good results from either protocol.
@the age of 64 I keep my workouts under an hour & focus on 1 major muscle group/day performing 15 reps/set until failure with as much weight as possible. This + 30 minute walks + Keto diet has me looking great, with a strong libido & feeling good.
I lifted light to failure for a few months until it became too time consuming and my body responded well. After I lifted heavy and it was like an explosion. Now I just maintain a few days a week.
Wow I've been training to failure on ever set but I'm 42 now
Now I'm gonna try going close to failure and failure on the last sets
Why training one set to failure is efficient: No matter how short a rest is between sets, some fibers are virtually fresh again. The next set will need to work through/'re-trace' those fibers all over again. Training a (longer) set to failure, avoids this.
I've always trained to failure including rest pause and drop sets. It's the only thing that make me grow. Give it all or why bother.
Thank you 🙏
Exactly, the average casual gym goers probably stops lifting immediately whenever their muscles just begins to burn & later when they did only a couple of reps pass the previous set thinking they gotten stronger.
Personally, I dont go to or past failure whenever I go heavy. When I do lighter, higher reps I do go to failure or past.
I train all the time to failure I don’t know anything different lol but the only thing is when I stop and come down by relaxing I find I have torn muscles or joint injuries I think I have to slow down in my 70s because it takes longer recuperating time
9:35 To say 20% of 1RM is always relatively to the person tested. It doesn’t matter if is weak or not 20% of 1RM must be easy to manage for that person that’s is why they were able to perform all that amount of reps
Your a God send bless you sir
INTERESTING...MORE!!
Jerry got a question ❓ I'm 56 been working out for long time and notice I never get that burn feeling any more . I go till those last reps but no burn ? In any exercise.
This is just me and it works for me first three months I power lift the second set of three months I weight lift third set of three months I bodybuilding and the last three months nothing but military style calisthenics following year I start over seems to work great and I have awesome gainsnot saying it works for everybody, but it works for me but also I always train to failure being that I am a truck driver. I may get lucky to hit the gym once a week sometimes only Once every two weeks, so I’m sure I have plenty of adequate time to rest each body part then again like I said, that’s just me and it works for me
A bit confusing, at first says the only way you're going to hit muscular hypertrophy go to failure then it's go to to reps from failure then it's failure isn't necessary then it's go to two reps from failure for four sets and then save failure for the last set.. but I thought failure wasn't necessary if you went close to failure.. very confusing very
On the first Nautilus machines I made my best gains training the whole body 2x a week, first set all the exercises, rest 15 minutes then go through it again leaving out squats and went from 175 to 215 in less than a year. Over the years I finally burned out on that intensity, and like you didn't look forward to going to the gym so I went back to a blend of several training protocols.
Would that have been the time to cut back to 1x a week or adding more rest days?
They need to open up a Vince Girando training facility in every long term care facility and nursing home. Older people should not be permitted to use old age as an excuse not to lift and suffer. These nursing homes have gotten wayyyy to soft. I also recommend they put a two man sled out in the courtyard weighed down with concrete and then make it mandatory that patients of the nursing home to have to push that sled across the yard (a minimum of 50 yards) a minimum of no less than 12 times every morning before breakfast. After their squats, deadlifts, and hack squats of course.
This is how you make older people great again. Not coddling them with IVs and drugs that only hasten their demise.
Is old folk got to get together on this and lobby AARP to get these gyms installed NOW!!! Before our muscles go to nothing.
Thanks
🇺🇸🏋️💪
I want group rest recovery days where we go in cold water hot water. Use pneumatic compression and massage and other kinds of modalities. It would help Push each other to do more time in uncomfortable environments.
I agree, except the sled.....
Mandatory? Okay dude. Just not in my world.
There are a few commonalities in the 5 "Blue Zone" areas around the globe (isolated populations which live far longer than average, and more collectively so). One is that they are physically active into their old age.
(If curious, a few more are: no to low-moderate meat diet [typically far less than the typical American diet], eating a lot of whole foods, having a more communal/community oriented life, and lower environmental toxin/pollution exposure).
Count reps when pain starts
I go beyond training to failure and fail to train at all.
Yes you dooo!!! Lol. But seriously, you do. If you’re not on any exogenous test or anything, I’ve found that failure is necessary, at least one set per exercise. I also disagree with the over 40 statement. I’d say it’s even better because less joint stress.
Jerry, when it comes to the Type 1 and Type 2 (A & B) musclefibers, can this genetically be changed based on your training schedule/style?
Type 2 fibers can be converted to type-1 fibers, but type-1 fibers cannot be converted into type 2 fibers.
@@albardo08
That's very interesting! Thank you!
@@albardo08 CAN YOU CHANGE YOUR MUSCLE TYPE?
By: Arthur Anderson
You may have caught a coach talking about different muscle types in class, or maybe it was in a health and fitness article you read. Essentially, we have been told that there are three different types of muscle fiber; Type I (slow twitch), Type IIa (fast twitch) and Type IIb (superfast twitch). Okay so what does the this mean. A Type I, slow twitch, muscle fiber is more efficient at using oxygen to generate ATP and can go a long time before fatigue sets in; they are designed for endurance. A Type II, fast twitch and superfast twitch, muscle fiber is more efficient at anaerobic metabolism and provide for powerful bursts of energy. It has been believed for some time that you were born with fixed distribution of these fibers in your muscles. So, if you were born with a higher portion of slow twitch muscle fibers you have the inherent advantage to be a triathlete. Or if you had a higher portion of fast twitch muscle fibers you could have the advantage of being a great power lifter or sprinter. If this theory were true wouldn’t you expect that those with predominantly slow twitch muscle fibers be the first ones culled out of the herd back when we were still being chased by big predators? That would mean today we should only have a population of power lifters and sprinters.
A recent article in the January 2018 edition of the Men’s Journal, “Inside the Muscle Cell”, regarding muscle fiber research dispels this theory of fixed muscle fiber distribution. The new thinking is that muscles can be changed over time. The study conducted by Andy Galpin, Ph.D. at Cal State Fullerton has discovered that we actually have six types of muscle fiber. Still the slow twitch, fast twitch and superfast twitch. The additional three types of muscle fiber are a mixture, or hybrid, of these three; slow/fast, fast/superfast, slow/fast/superfast and it’s these hybrid muscle fibers that can be converted from a hybrid to a single type of muscle fiber, (i.e. slow/fast to a fast twitch muscle fiber). These hybrid muscle fibers wait on the sidelines until they experience enough stimulus to change to a single type of muscle fiber and join the team.
How much stimulus do you need to entice these hybrid muscle fibers to change? In the research an average person may have a muscular makeup of about 30% hybrid muscle fibers. Hybrid muscle fibers can begin to change in a couple weeks, which is interesting because that is usually the time period I see beginning Cross fitters start to feel subtle changes in their workouts, a little stronger, a little faster. Within a year the Galpin study has seen up to a 20% conversion of hybrid muscle fibers. Is there a downside to all this? Yes and no. These hybrid muscles will revert back to their original hybrid state within a couple weeks of inactivity.
No. Not all the time. Sometimes you just need a good pump and thats it.
You're going to have to hit failure eventually to know where failure is. How do you when to progress via add weight when not training to failure ?
There's a million ways to skin a cat. Anyone who says there's only one way is insane.
If i could suggest a topic for a video, i would be very happy to hear about how to best minimize, or mitigate muscle breakdown and catabolism in general, in a situation, where getting sufficient sleep is not possible, also, how to train and eat in such situation, given its longterm, but you have a chance to get supplements and food. Longterm high stress, low sleep, how and if its possible to progress there. Without pussy ass roids, obviously. Thank you
If you're sauced out of your mind, no. If you're natty, you better go to failure.
For your kind words on adopting a dog from shelter~Am subscribing ○○● I' V Subscribed■
How many sets to failure can a natural get away with without overtraining and CNS fatigue
The only way you will ever know that is if you apply the method for yourself. Log everything you do & how much. When you hit cns burnout you'll have your answer. After that, take some time off, reflect on your data & use that to guide your next approach to training
@@richardmarino2732 thank you. Do you know how May sets that is for you if you train to failure about?
Doing a 20 rep max on a squat to failure would be a extremely demanding for most people. Form breakdown could very well happen towards the end due to fatigue. The elderly are far better off squatting 90% of their 1RM 1 or 2 reps shy off failure with crisp and clean form. Yet there is the silly notion out there that low reps mess up your joints. If your form is faulty and joint stressing then it doesn't matter the rep range.
TALKING SENSE .
When you got burned out you should have backed off a bit. I found that in all my experimenting over 40 years 1 set works best.. genetics and drugs is the only way to look big no matter what you do.
Watching fitness videos on youtube is flat out confusing and frustrating. Train twice a week...train 3 days a week...train every day...lift heavy...dont lift heavy....do more reps....go slow...move fast...eat this...drink that....take this. I cannot believe the information at this point in life is sooooo far divided amongst everyone. Who tha f do you trust???
That is where direct experimentation and experience comes in. But there is holistic logic to pay attention too as well. Meaning, it makes sense that you have to push the body in order to grow muscle, get stronger, etc, but it also makes sense that the body needs a certain amount of rest to recuperate and recover. People tend to go to extremes with things--either over training or under training.
One of the more fascinating things that has been coming up lately for me, is the concept of resetting m-Tor. The idea is, you work out intensely for 3 to 6 weeks, say every other day, but then you take a 10 to 12 rest day period after. Apparently that latter rest period helps to reset the m-Tor pathways and reactions. It's kind of like going back to "newbie gains", but in a less intense way where you don't lose much muscle and strength. (Around and after 3 weeks, you do start to lose noticeable muscle and strength, but you gain it back, and go past your former, pretty fast as well a little while after you restart up. Hence why 10 days or so, seems to be the "sweet spot" of balance between the two).
If you don't train to failure, you failed to train.
Whatever, lol
So as a 42 year old I assume it's not a good idea for me to take EVERY set to failure then as mentioned here, as I HAVE injured myself in the last few years by going all out (injured my shoulder on dips a few years back, which has resulted in limited range of motion in it till this day). Also I find the "lighter weights and higher reps to failure vs heavy weights and lower reps just short of failure" thing interesting. LOT of information for me to unpack in this video to implement in future workouts.
Almost half way in and I hope he defines what he considers absolute failure and how he would achieve this without a partner. Cuz im hearing a whole bunch of nothing thats just showing how smart he is. If its merely positive failure where Iift the weight as many reps as I can, until I can't. Or is lift as many reps as I can. Then incorporate forced reps, cheat reps, rest pause and when I can't do anymore at all after l that, is that failure?
No. Training to failure involves an inability to continue moving the weight during the initial set. The techniques you mention are beyond failure and don't work in the same way.
@@albardo08 Agreed and I'm glad you replied because now I know you meant positive failure. Over last decade or so ppl have different failure terms and definitions. Many call your type of failure, positive failure. Then they call failing thru the set ➕ employing one or more of those advanced techniques,"absolute failure." So unless someone distinguishes the type of failure they mean, in the current vernacular, some could definitely misconstrue which failure you mean.
No.
hey Jerry overall I like your videos and podcasts but I have a question why don't you invest in a nice marketing background for your videos nobody wants to see the inside of your house dude just an observation
De stem van Juliette is veel beter dan ik me herinner; niet zo donker meer.
throughtout my years of training I'd see maybe 5% of people at all the different gyns I went to made any kind of physique change
95% look the same month after month, uear after year
Isit wrongg to be strongg
I got a boy 🐕 😇
😷🕺
also
one iota of change look in the mirror man look in the mirror one I order of change take your shirt off put your muscle where your mouth is stop talking so much dude
Order going in tomorrow if you need to restock on anything 💉
Okay Mr. 🐀 Rat squealing 🦜 parrot Gregory Douchette. I mean police man 👮♂️.
We will let you know soon stay posted on these YT comments.
Are you talking about the large cheese pizza?
again take your shirt off put a tank top on a gold's gym tank top and see what you got you ain't got s*** stop talking so much but I do like your videos and podcasts overall
High frequency is best for natty lifters.... whole body every other day.... stimulate. Dont annihilate
high reps training is torture, very dificult. serge nubret was insane, i wish i could do it..
And takes more time.