Hope this helps somebody. Renaissance Periodization (Dr. Mike Israetel) has a series on fitness myths. I used to legitimately hate the dude because of some of his earlier takes on certain subjects but man has one of the most informative channels on TH-cam. Love both Jeff and Mike though their presentation styles are vastly different, but Dr. Mike's channel is seriously underrated so.
"I changed my thoughts on this" is such an indication that Layne is a serious person who bases his beliefs on best available evidence. I really appreciate anyone who is willing to admit they don't know everything and are open to change
PLEASE make this a series. This is such a fantastic way to convey information AND it’s nice to have two people doing it. Also nice to have you guys vote game-show style so it’s your true opinion. I love this
@@colorblack8305 causes serious liver failure if you take the wrong dose maybe. If you drink 10 L of water you die as well, I guess that make water dangerous as well. Btw in the real world there is some scientific evidence to support the use of ashwagandha for a variety of health conditions, including: Stress and anxiety: Ashwagandha has been shown to reduce stress and anxiety in several studies. For example, a study published in the journal "Phytomedicine" in 2019 found that ashwagandha extract reduced anxiety and improved sleep quality in people with chronic stress. Depression: Ashwagandha has also been shown to be effective in treating depression. For example, a study published in the journal "Evidence-Based Complementary and Alternative Medicine" in 2018 found that ashwagandha extract was as effective as the antidepressant medication sertraline in treating depression. Fatigue: Ashwagandha can also help improve fatigue. For example, a study published in the journal "Nutrition" in 2015 found that ashwagandha extract improved fatigue and cognitive function in people with chronic fatigue syndrome. Cardiovascular health: Ashwagandha may also have benefits for cardiovascular health. For example, a study published in the journal "Phytomedicine" in 2017 found that ashwagandha extract improved heart rate variability, a measure of heart health. Blood sugar control: Ashwagandha may also help improve blood sugar control. For example, a study published in the journal "Diabetes, Obesity and Metabolism" in 2019 found that ashwagandha extract improved blood sugar control in people with type 2 diabetes. Immunity: Ashwagandha may also have benefits for immunity. For example, a study published in the journal "Frontiers in Immunology" in 2020 found that ashwagandha extract increased the production of white blood cells, which are important for fighting infection.
@@colorblack8305it is herb used from ancient time in india, it has several benefit , I have seen people including myself, using it from years with no side effects
Honestly I wouldn't mind a one hour version of this where they go in depth and cover even more topics. This was an amazing video especially for newcomers, cuz they can get all this info in bite sized pieces and get a general idea.
When I was a kid training and diets were made so complicated! Now I realise its simple..eat sensibly rest well and PUSH it to the limit! Still pushing it even at 52 years old!!!
Exactly like there is no good or bad food, people need to realize it’s just about calories in and out and macronutrients, so if a pizza falls within ur macronutrients it will be the same as eating pasta with some toppings ore other foods similar to the macronutrients that you need. It’s all about balance and sustainability!!!
@@lucatamburini69 I mean, there's no hard ruleset on what you can eat and what you can't, but some stuff is harder to fit into a balanced, proper diet.
God I love this channel. Gym culture can be so toxic and devoid of discussion and facts, but man these guys actually make me want to try going to the gym again.
This should be top comment - the information to time density was great. Broad topics that will allow us to dive into the other videos if we want more info.
The lifting straps thing is imsane for me. My lats and traps have never felt more sore from deadlift, shrugs, rows, etc. than when I use straps. Yeah, it leaves my forearms at the door, but it feels so good making my bigger muscles so sore.
Me as well - i have a job that is physically demanding on my hands and before straps I couldn’t handle doing heavy pulling as well as work without getting injured.. straps fix the issue
So agree. My (R)DLs went up massively when I started using straps. Sure, from a functional strength perspective, it's not useful being able to DL 1.5-2x BW with straps, but only 0.75xBW with straps, since the latter is what you're interested in. But you're also never pulling a bar in real life, and you can train grip perfectly fine separately :)
If I don’t use straps in heavy lifts, I’ve literally busted blood vessels in my fingers to the point where I can’t lift for a week. So yeah, straps rule.
I mean if you’re not powerlifter or strong man competitor and your goal is pure hypertrophy then straps is the way to go. Always. Other then that its just fear mongering and gatekeeping. Don’t bother listening to them.
Incredible. So rare to find sincere, objective videos like this. No hype, just great takes, one topic at a time. Excellent explanations and reasoning, too.
Not even done with the video and I just had to stop and say this was a super fun format and very well edited -- snappy pacing, the b clips were well used (and funny), and overall, a very informative and fun video. Loved hearing from both of you on these topics!
I am a beginner at the gym (~ 2 months), and I have been following your Ultimate PPL series. I can see noticeable growth in my chest and legs man, feeling awesome. Every day I wake up and look forward to going to the gym. Eagerly waiting for Day 2 of PPL. Thanks so much for existing, I got into lifting only because of you!
If you are a beginner I wouldnjust be aware of beginner gains at the start. You bulk up quick at the start, but the lomger you go the harder it gets to put on more mass. Keep it up tho king
@@jellojiggler1693 he always had an abrasive personality but I trusted his content, even if it was difficult at times. Then he released his turkestorone supplement. Right then he became the very thing he used to rally against. An influencer peddling shit. It had no evidence, and he pushed it. Then Jeff called him out and he turned into a man child. I simply don't trust him anymore
Amazing episode, definitely need a series for this topic. There is one thing I would like to say in defence of ice baths/cold showers though. While it doesn't have any direct effect (and possibly negative effects on muscle growth) one thing I found that it helped me with immensely is getting out of the comfort zone. I think the mental benefits of putting your body in a situation that fucking sucks (I hate cold showers even though I do them multiple times a week) is extrapolated into other aspects of my life. For example, I hate running, but my logic is "If I can take a cold shower during the winter months, running isn't nearly as bad". Essentially, doing something that fucking sucks makes doing other things that suck more bareable. I do completely agree that it is overrated though, but for the wrong reasons.
Really like this short form rapid fire question format with Layne. Do it again. Constraining the response time to a couple of sentences really keeps things concise when we know both of you could talk for ages on any one of the questions.
I really loved this video. Fast paced style quick informational videos are the best. Really interesting stuff, eventhough most of the information is already know by most of us, it's nice that it's all in one place 👍
Maybe sauna isn't good for building muscle but it has extensive health benefits outside of that, and there are many different types of sauna with varying temperatures, aromatherapy, and steam. Great video!
Most importantly: Sauna is sooooo relaxing and a huge reward and reason to go to the gym. If it has any other benefits, the better, but I honestly don't care. :)
I agree. Not even counting the other benefits, even the psychological, I wish they would comment a little more of that, most fitness influencers just say stuff like "this bad for muscle" and vice-versa, but don't mention the other potential benefits
Please do more of this! More Layne. More collabs. More videos like this and especially the other recent workout video with Layne. The workout video was much more entertaining and informative than watching Cbum workout honestly. The little bites of "coaching" throughout the workout and the banter is great for many reasons.
I think training to failure is underrated. Most people don't know what true hard training is like, and most movements apart from the big, heavy compounds, can really be pushed hard. Most people in the gym simply don't know how to train hard and they need to push themselves to deep waters to actually know the dedication this needs to reach a goal physique.
I've been training for 2 months, I train full body and take a day off to rest. I'm in a calorie surplus, do progressive overload and I go to failure on most sets. I've been consistently stronger with each visit to the gym, in a couple months people will think I hop on gear since they are not training properly in the first place lol
Training to failure should only be done twice a week on a high volume training plan. Just to help prevent burnout if you are doing a full six days a week of training.
I have a video idea Jeff, can you post an unedited version of your entire workout. In one video you said you only workout 20% of the time in the gym, but for some reason I (and other people) feel like we are wasting time between sets. Because of this, I feel bad for just sitting around in the gym and jump into the next set in a hurry which isn't ideal. It would be useful to see this is how it is supposed to be
It's not that complex. Rest as long as you need to, but not too much. You're never gonna rest enough to match your first set. But you shouldn't be resting more than say 5 mins between sets of compound movements.
Doing nothing isn't a waste off time it's just preparation for the next set. Not sure why jeff needs you to show this you can trust his word on this one. You're not asking him to show you other things he tells us in full like what supplements to take or would you want to see a unedited video of him taking his supplements? Not trying to be harsh it's just unnecessary. Just rest and prepare for the next set.
In your workouts you should spend significantly more time resting than actually doing the movements. About 3 minutes seems to be the best rest time between sets, with a bit more rest for heavy compound lifts and a bit less rest for lower weight exercises. The 60-90 second rest time you often hear seems to be suboptimal and is mostly based on two things: 1) The burning sensation in your muscles is increased when you rest less, which way too many people wrongfully equate with better muscle gain and 2) Gyms want to reduce the time the equipment is unavailable, to maximize their potential paying customers. But that being said, resting too little or too much between sets (within a reasonable range ofc) doesn't have nearly as much impact on your gains as the set itself will have.
Haven't read the studies on ice baths negatively effecting hypertrophy but I can attest to them improving my mental health,pain tolerance,immune system etc.
They decrease hypertrophy if you do them like right after lifting. Do them before working out or 6-8 hours after is recommended (Andrew Huberman, Squat University, etc) to get the benefits and not interfere with hypertrophy.
I tend to train to failure (also I like to do so) because I can feel like I pushed harder tbh. I can't trust myself to go near failure becuase I always have a lot more reps left than I think I do :)))
It's pretty much the same thing. It's just easier and more effective to train to failure than say do 8-12 reps like most work out programs say, which may not be at all near failure for someone
@@AhmedKheliil naah. Go further than that. Take that failure beyond just training. Fail in your lovelife as well. Fail in your studies as well. Fall into a huge economic debt and fail to get out of it. Fail making your parents proud of you. Fail eating well and get fat.
Creatine + Ashua + Tongat Ali helped me a lot. Been supplementing for 60 days and I’m up a solid 5 pounds tbh and still just as lean, my deadlift 3x3 is now my 5x5. So far so good
lts great seeing experts teach each other! and the nuances behind the “disagreements” even though at the end of the day the same principles are upheld. very informative and helpful!
this is such a great video idea. I feel it should become a series and you can even have different guests to know opinions of other big content creators about these topics.
Ice baths have been a massive positive game changer for me personally, but not related directly to muscle gains but to immune function. I used to get sick like 6x a year for 2-3 weeks at a time and it fucked up any consistency in my workouts I was trying to build. Started regular cold showers and ice baths and boom - got sick like 2-3 times in the 4 years since I started and I'm much more consistent as a result. I try to space it as far away from my workout as possible in any given day though so I don't cut down on beneficial inflammation so much. I am also able to relax much more in any kind of weather. Cold, wet, grey skies? Doesn't matter, my body can handle it. Super hot in summer, everyone's just reduced to a vegetative stage? Doesn't matter, my body can handle it. I used to be very sensitive in that regard too.
THIS! I don’t think anyone using cold water exposure/ice baths is thinking it’s going to get them jacked with lots of gains 😂 it’s for the other health benefits that HAVE been shown in studies. I have an autoimmune disease and it’s been a game changer for me too.. and I can notice a difference when I’m not doing it as much. I do like the point you brought up though with trying to space it out away from your workout, I’ll probably do the same because I didn’t realize it could have possible negative effects in that way.
I only use cold showers as a precursor to hot showers when I am experiencing significant soreness in my muscles, especially my back. It's basically IcyHot, ice to dull the pain & heat to relax the muscles 😅
10:05 Andrew Huberman talked about ice baths on his podcast and I think he said that it increases Dopamine. And he said that it‘s a myth that icebaths „reduce“ gains/muscle growth
Underated 2. Sumo Deadlifts 4. Power lifting for body building 5. Lifting straps 14. Creatine monohydrate 16. Ashwagandha Overated 1. Training to failure 6. Post workout meal /anabolic window 7. Organ meats 8. Detox 10. Eating clean 11. Turkesterone. Doesn't promote MPS or MTOR or muscle breakdown. 12. BCAA 13. EAA 15. Testosterone boosters 17. Ice bath 18. Sauna 19. Fasted Cardio 20. Body fat spot reduction 21. Toning 50/50 3. Full range of motion (50/50) 9. Kiwi fruit
Every video is well explained and analized throughly from start to finish, im 23, relatively new to this world of fitness and im often overwhelmed by the thousands of books, articles and videos about fitness and muscle growth. Im glad i stumbled across this channel for guidance. Im definitively subscribing.
Great vid. Gotta remember this is discussed in the context of maximizing muscle growth and appearance. I take cold showers every morning, and while it may slightly negatively impact my hypertrophy (honestly I don't notice much of an impact, everyone is different), the benefits I get from immediate increased energy, focus, lowered anxiety, and general feeling of well being make it 100% worth it for me
Taking a cold shower also does not show the same effects according to andrew huberman, since you have to be fully immersed in cold water for atleast a couple minutes… so cold showering alone definitley can give you some wake up kick or focus when done in the morning, also confidence boost. But i also started to not cold shower after my workouts anymore since a warm shower just helps your muscles recover.
I really enjoyed how the explanations were matter of fact and still admitted to personal belief based on the reasons given and didn't try to imply what was being said is absolute truth. Overall, great content. Thank you for your insight and opinions. Personally, I feel this is the type of content that's most beneficial to those like myself trying to make sense of the plethora of combating ideologies within the fitness world. Above all else, I think the best lesson learned from content like this is to follow the science and determine what actually works for one as an individual. Some things can be effective for some and not others, and there's no undisputed truth for all, but there is scientific data to support what actually can affect certain things on an individual level.
David Sinclair has done a lot of research on this, but temperature extremes help with overall body health. But it is correct that doesn't really help with muscle growth as it does technically injure the body in a way that's not directly helpful to building muscle.
As far as I'm aware, cold plunging directly AFTER working out is what can stunt muscle growth. I have no doubt that influencers hop in for a moment to 'look cool', but there are also genuine benefits to a cold plunge practice when done right - and from what I know, doing cold submersion BEFORE working out is completely fine for muscle growth. In fact it is shown to temporarily boost testosterone, dopamine, energy etc... therefore potentially enhancing your workout. Not to mention the mental health, immune system, cardiovascular system benefits, and probably more, but I guess that's a different topic. I think there needs to be a lot more research into this.
Fair point - but the hype IS plunging into ice baths after training sessions/matches - not winterbathing as recreation. I've not seen any studies about ice baths before training,do you have any links?
yeah, I think these guys are talking specifically about bodybuilding or muscle growth. Because Ice baths, as you said, have more benefits on the mental or psychological side, that they left out of the discussion.
SCIENCE!!!! Idk why science seems to be the last thing people talk about when the topic is workouts.. they go to "what looks or seems like it works" even though it's based on absolutely nothing. Thanks so much for sharing some real knowledge with us
Stopped taking ashwagandha and my anxiety went through the roof! I actually find it better for my OCD and anxiety than Sertraline (Zoloft/Lustral). Great for sleep too.
Take Sauna steam for 2 weeks straight ! U should watch the Dr Eric Berg -- video about sauna 🧖🏻♀️! - need To bring water 💦 with bit salt 🧂 instead of plain for electrolyte , drink 5 min before going in - need to breath Out SLOW . Most ppl breath out rapid ! It release bunch of depamjne n etc related things to calm ppl down . Usually it happens 10 min in . N usually the magic happens when doing it consistently for 5-7 days . Re sets all sorts things in d body . Like 14 Day straight can really up over all body health for couple months .
Totally agree on other point´s on this video, but cold and heath exposure being underrated i don´t agree on. The benefits are undoutable for your physical health, speficially on hormonal level which later on betters your performance/recovering. Andrew Huberman( neuroscientist) has comprehensive analysis of these topics. For example, cold exposure before workout forces your body to heath up, which follows increase in blood flow--> helps muscle hypertrophy etc. Sauna has same effect after workout and when well timed, have vast increase in growth hormone. Cold and heath exposure, when practised and timed correctly in around your training program, will benefit you in the long run.
As a finn I think I have a lot of experience of different types of saunas and I have spent a lot of time in saunas. Sauna does have it's benefits but you should absolutely not go to sauna for muscle growth if you don't like being in sauna. The main benefits come from it just being a place to relax and try and forget all your sorrows etc.
Agreed. As a person and a fellow Finn, using sauna several times a week, I can't think of something more relaxing after a gym session or workout outdoors in the cold!
Sauna definetly helps more on the mental side rather than physical. But that way it helps your physhical growth too. Just came from sauna and it felt f*ing great!
On the other hand, I dislike what sauna does to my body, my skin and head specifically, and I only go to saunas for social reasons. But I hate how people keep trying to convince me that thay are good for me and my recovery and so on
@@Samitsy. disagree, sauna does have physicall benefits as mentioned in the video. In does reduce vascular diseases if done atleast weekly and it helps with recovery. Which is enough reason to use a sauna if you like it. But it doesn't increase muscle mass, as also mentioned.
I learned long ago almost 100% of hypes passed like wearing novelty. I don't trust hypes, before, now and in the future. I trust various scientific studies that appear over a decade.
Sauna in terms of pure hypertrophy and performance standpoint doesn't do anything, however in terms of your immunological system it is proven to help a lot. Also the risk of cardiovascular diseases gets a bit smaller.
Agreed with most of the points. Still I do not believe that BCAAs or EAAs are useful cause normal whey protein contain them in the same or even larger quantities. And taking them to avoid muscle loss during fasted workouts is also not necessary. Most weight training workouts barely burn any calories to cause protein loss, catabolism or muscle loss. I workout in a fasted state early in the morning and never had any issues.
Having 3 grams of leucine with each meal is beneficial however it doesn't have to come from a supplement. BCAA can also support you during intensive exercise. You definitely will trigger catabolism from fasting. The body definitely will break down proteins but isn't a big deal if you're still getting sufficient calories in your diet. But fasting work out is more of a preference than a requirement.
I think there should be a distinction in timing when talking about ice baths. It only has a negative impact on hypertrophy when it is done post workout (it can have a negative impact for up to 6 hours post workout), but doing it apart from your workout, it can have not only metabolic benefits by increasing "brown fat" (potentially minor when it comes to fat loss/body composition, especially for somebody that is already fairly lean), but also studies seem to indicate it can significantly increase your dopamine levels and they stay elevated for up to 4-6 hours post ice bath.
Feel like they forgot the context of the questions. Yeah, for example, sauna and ice baths are good for muscle growth, but from a general fitness perspective they are good as health is part of fitness
Great video guys! these 13 minutes flied by, you kept it simple, engaging and intructional, all while breaking down myths that went on for years, this video is masterclass on content creating.
I had a lightbulb moment during the nutrition segment. I'm what I describe as "at home vegan" - no animal product when I eat/cook at home; however, there are not enough plant based options worth spending my money on in most restaurants so I'm an omnivore when I go out. I continually struggle with daily protein and honestly never even thought to consider EAAS or BCAAS. Great video, love the discussion with Dr. Norton, please do this again from time to time to help us wade through the interweb and social media quagmire of bunk science and opinions presented as fact.
You could just take an (additional) good quality vegan protein shake, typically a lot cheaper than buying pure EAAs or BCAAs and they contain the necessary EAs :) I've been eating vegan for like 7 years now, and I've never struggled with protein or specific EA intake. I don't see a reason to fork over a shit ton of money for BCAAs when you can get the same benefits from a regular and much cheaper protein supplement.
I've had issues with anxiety since my 20s (generalized anxiety and panic disorder) and NOTHING has had such a profound impact on my overall anxiety than ashwagandha. I wish I had discovered this stuff years ago. It's literally the only thing I can take that has a noticeable effect with absolutely zero side effects including no dependency or addiction. Add that to the fact that I sleep better and generally just feel better, and I'll never stop taking it. I highly recommend everyone just try it for 3 days, see how you feel, and thank me later.
Ice baths/cold exposure may be counterproductive to hypertrophy but the cons stop there. Massive for mental health gainz and the small decrease in hypertrophy potential isn't a concern when it improves you in every other way
Loved it. Very interesting about ice baths. I never looked at them from the muscle building standpoint. Unfortunate =/ I'll still do them tho, for the reason I started doing them in the first place which is hardening the mind over matter and surge of energy after, love that feeling 😂
Gonna make a stand for Ashwagandha being under rated, because since I started to taking it made a huge change in my life. Greater recovery, better sleeping, less soreness, higher libido. When I tryed a new brand that was cheaper, I could see that it was a fake product in a few weeks, because I was getting more tired and more stressed. I'm pretty sure it might not work for everybody, but for me it's a must having nowadays! Edit: since most people asked, Im using ashwaghanda extract (500mg dose, 2x per day), from SunFoods. 8 months now. At first I buy just for trying(pretty sure I saw it in a older Jeff's video) didnt see immediate results. But when I was almost a full week without it, I was feeling really sh'tty, same way when I tryid to change brands.
I'm going to also ask what brand / how much you take. I tried taking it before and it just gave me the shits and I would to give it a shot and see if it helps my anxiety
Agree with a lot said here but will say fasted cardio is good for endurance athletes that need to improve their performance in a glycogen-depleted state. Essentially it makes your body adapt to more effectively use its own stores of glycogen in future sessions. It also improves your body’s gluconeogenesis capabilities leading to overall increased stamina for steady-state cardio activities like running and cycling. Overall though, I wouldn’t recommend it for an average person just trying to improve their body composition. Having low blood sugar feels like shit and objectively hurts your in-session athletic performance vs what you’d get with your fueled state. However, this type of training can be helpful if you need to build your mental toughness and endurance for something like a marathon. In this context, you’re training your body to delay or even avoid hitting the wall which can be hard without a good fueling strategy combined with a very strong level of fitness.
Really interested in this-> wasn't it shown that ice baths or almost any alleged exposed to coldness increases testosterone which can lean to increased muscle mass?
Not after a workout. They decrese muscle gains. So while they are incredible for mental and physical health, you shouldnt do them in the hours after a workout. So maybe before a workout is best 👌 . However as long as you are not an actual bodybuilder I think the health benefits outweight any muscle gain losses honestly.
About the ice baths, I wonder what your opinions are on the mental benefits. That seems to be where the discussion is going, changing away from the physical benefits, and there seems to be decent evidence for mental benefits. I've seen the suggestion of ice shock in the morning and then a normal warm shower after a workout
Their comments on that (and a lot of other things due to the rapid fire of this video) lack nuance… yes there’s solid evidence to support ice baths reducing hypertrophy within the 6 hours after training but is great for your brain and metabolism and does not significantly effect hypertrophy if done before training. Morning cold exposure has dramatically changed my life from a mental health standpoint.
Yes and also he did a really poor job expalining the inhibition of muscle building, if you wait around 4 hours after workout it doesnt seem to negatively affect muscle building/adaptions
Before they were a meme I knew of a pro cyclist who used them to train their 'edge' and in that use case it makes perfect sense. Training your ability to deal with extreme discomfort.
Yeah cold showers and ice baths really can improve mental health especially dopamine also can be good for fat loss if you can shiver. But it is counterproductive for muscle gain especially after a workouts
The only thing I would critizes is the talk about eating clean: Eating clean may not affect building muscle/strength, but it does affect your health, and therefore I think you shouldve mentioned the importance to having a good diet. Nutritiom is crucial lowering the risk kf cardiovascular diseases and many types of cancer
I've been going for morning plunges in San Diego. The temp. of the water is around 12.22 °C. After 20-30minutes of having the water up to my neck or just diving under waves, mentally my mind is a lot more clear and quick and my sore muscles feel great after. I have friends who have joined in and said they are less angry throughout the day and more mellow. I tried cold plunges in a bathtub with ice and the barrel plunges and I will say, beach plunges are far superior for my mental and physical health.
4:02 that’s the reason I don’t subscribe to these guys . Food can never replace supplements And multivitamins supplements supports and research is not optimal and its artificial and preservative and all the crap.
I agree with u. I started doing multi vitamins last while i do fee little better but I think its placebo tho. I dont know. I do support Jeff Nippard. Because i took bio science in school all the stuff he says pretty much SPOT ON as they teach by research scientist in school.
I like how they delivered their explanations. Basically the big take away is “there’s nothing that’s going to magically make you fit”. The message is lift hard, eat reasonably, and sleep well.
@@soonahero i mean, these muscle building principles still apply to whether you’re natural or enhanced. It’s not one or the other lol. Not every conversation about fitness needs to be about roid use.
I wanna make a case for organs being underrate. Outside of the liver king circles are there very few people eating them. So I think for the avarage person are they underrated, not because they're some superfood, but because a lot of people have never tried them, and they can be a good way to introduce vitamins and minerals in to your diet of you don't like other options. It was absolutly overhyped by a small majority, but I think your avarage person underates how it can be used to round out their diets.
How can you talk about liver/organ meats without talking about bioavailability of said organs and their abundance of key vitamins such as k2, riboflavin, selenium, etc.? These aren’t readily found in high quantities in any other food sources in bioavailable forms. Most of America would benefit from eating more organ meat than the processed junk they consume. Vastly underrated on the scale of being more underrated than every single other topic.
As a neuroscientist and fitness enthusiast I agree to the narrative of almost all points. Only with thermal hormetic stressors I felt you both barely scratched the surface of the evidence and came to rushed conclusions - both for cold water immersion/CWI (cold showers/ice baths) and sauna. I'd suggest to go a bit deeper there to have a more nuanced understanding of the wide range of potential benefits. One point I'd throw in there is that for CWI more does not equal better, as the more relevant benefits are almost binary from a thermosensory perspective. For the vast majority of people, I'd recommend contrast showers over prolonged ice baths, because the adaptation to the change of temperature has clearer benefits for the circulatory systems and reducing the duration also reduces undesirable side effects. And for the hypertrophy fans, cold exposure should be temporally spaced if applied after resistance training, that is well-known for many years. If applied at least ~1 hour after resistance exercises, hypertrophy is not affected by CWI. Literally every study I have seen that documents negative effects of CWI on hypertrophy applied the cold water immediately after resistance training.
Idk how Jeff controlled his blood lust the second Dr. Norton said Kiwi was overrated
Btw you mean overrated right?
Yeah that moment had me laughing
I won’t stand for Kiwi hate.
I like how they cut the part where Jeff pulled a gun
You can hear his muscles tensing up the moment he said overrated
you should make this a series. it’s very concise and brief with good information
Yes, yes, and YES !! Episode 2 plz !!!!!
Yes but they pretty much covered everything already in this episode
Agree with this!
Hope this helps somebody. Renaissance Periodization (Dr. Mike Israetel) has a series on fitness myths. I used to legitimately hate the dude because of some of his earlier takes on certain subjects but man has one of the most informative channels on TH-cam. Love both Jeff and Mike though their presentation styles are vastly different, but Dr. Mike's channel is seriously underrated so.
@@nochill9722 no one cares
"I changed my thoughts on this" is such an indication that Layne is a serious person who bases his beliefs on best available evidence. I really appreciate anyone who is willing to admit they don't know everything and are open to change
literally came down to say this
Good thing..because he's been wrong a lot
@@slee2695 Like on what?
@@slee2695 examples?
Facts, pure growth mindset.
PLEASE make this a series. This is such a fantastic way to convey information AND it’s nice to have two people doing it. Also nice to have you guys vote game-show style so it’s your true opinion. I love this
Agreed
Agreed
Amen man, this is such amazing content more people need to see!!!
I would PAY for a panel of 4 experts to do this for every question. This is gold
as long as they don't neglect the importance of recreational cocaine
They literally give Ashwaganda the Green flag 🗿It causes serious Liver failure and no benefits as they claimed.
@@colorblack8305 causes serious liver failure if you take the wrong dose maybe. If you drink 10 L of water you die as well, I guess that make water dangerous as well. Btw in the real world there is some scientific evidence to support the use of ashwagandha for a variety of health conditions, including:
Stress and anxiety: Ashwagandha has been shown to reduce stress and anxiety in several studies. For example, a study published in the journal "Phytomedicine" in 2019 found that ashwagandha extract reduced anxiety and improved sleep quality in people with chronic stress.
Depression: Ashwagandha has also been shown to be effective in treating depression. For example, a study published in the journal "Evidence-Based Complementary and Alternative Medicine" in 2018 found that ashwagandha extract was as effective as the antidepressant medication sertraline in treating depression.
Fatigue: Ashwagandha can also help improve fatigue. For example, a study published in the journal "Nutrition" in 2015 found that ashwagandha extract improved fatigue and cognitive function in people with chronic fatigue syndrome.
Cardiovascular health: Ashwagandha may also have benefits for cardiovascular health. For example, a study published in the journal "Phytomedicine" in 2017 found that ashwagandha extract improved heart rate variability, a measure of heart health.
Blood sugar control: Ashwagandha may also help improve blood sugar control. For example, a study published in the journal "Diabetes, Obesity and Metabolism" in 2019 found that ashwagandha extract improved blood sugar control in people with type 2 diabetes.
Immunity: Ashwagandha may also have benefits for immunity. For example, a study published in the journal "Frontiers in Immunology" in 2020 found that ashwagandha extract increased the production of white blood cells, which are important for fighting infection.
@@colorblack8305 Could you show some proof for that?
@@colorblack8305it is herb used from ancient time in india, it has several benefit , I have seen people including myself, using it from years with no side effects
Honestly I wouldn't mind a one hour version of this where they go in depth and cover even more topics. This was an amazing video especially for newcomers, cuz they can get all this info in bite sized pieces and get a general idea.
I’m so
I'd watch an hour long video on most of these subjects they cover. Maybe not on creatine though ;)
@@naantjezqq
Right, he needs to start a podcast
When I was a kid training and diets were made so complicated! Now I realise its simple..eat sensibly rest well and PUSH it to the limit! Still pushing it even at 52 years old!!!
Just checked your channel garageman BRUTAL training keep it up grandpa 🔥
Crazy training garageman you do subbed 💪
Exactly like there is no good or bad food, people need to realize it’s just about calories in and out and macronutrients, so if a pizza falls within ur macronutrients it will be the same as eating pasta with some toppings ore other foods similar to the macronutrients that you need.
It’s all about balance and sustainability!!!
Get it!
@@lucatamburini69 I mean, there's no hard ruleset on what you can eat and what you can't, but some stuff is harder to fit into a balanced, proper diet.
Jeff kicking his feet and yelling "Nooo" at the Kiwi verdict was hilarious and kind of adorable.
It was actually really cringey
@@bringforthtruth cool story bro
Noooo not the heckin' kiwerinoo
@@bringforthtruth Ermmmm actually it was really epic and cool!!!!
Gay
God I love this channel. Gym culture can be so toxic and devoid of discussion and facts, but man these guys actually make me want to try going to the gym again.
Yeah Jeff is very authentic . He doesn’t sell fake info
@@birdtj82 the goat
@@TheeDeeM u mean Jeff D G.O.A.T. Rite? Not me d goat 🐐? Lol 😂
@@TheeDeeM oh his fiancé , Stephanie Buttermore also super good 👍🏻 authentic youtube influencer! Like so just humble couple so rare ! :)
@@birdtj82 lmao both of you are goated
As a 50 year old, it helps to know that keeping it simple is the way forward. Thanks guys.
I love this format of video please do more. A lot of information briefly, but still well described. Love the duo as well!
This should be top comment - the information to time density was great. Broad topics that will allow us to dive into the other videos if we want more info.
The lifting straps thing is imsane for me.
My lats and traps have never felt more sore from deadlift, shrugs, rows, etc. than when I use straps. Yeah, it leaves my forearms at the door, but it feels so good making my bigger muscles so sore.
Me as well - i have a job that is physically demanding on my hands and before straps I couldn’t handle doing heavy pulling as well as work without getting injured.. straps fix the issue
Because of the heavier loads, more reps, and feeling more locked in with straps, I've gotten plenty of forearm pumps and quality work on back day
So agree. My (R)DLs went up massively when I started using straps. Sure, from a functional strength perspective, it's not useful being able to DL 1.5-2x BW with straps, but only 0.75xBW with straps, since the latter is what you're interested in. But you're also never pulling a bar in real life, and you can train grip perfectly fine separately :)
If I don’t use straps in heavy lifts, I’ve literally busted blood vessels in my fingers to the point where I can’t lift for a week. So yeah, straps rule.
I mean if you’re not powerlifter or strong man competitor and your goal is pure hypertrophy then straps is the way to go. Always. Other then that its just fear mongering and gatekeeping. Don’t bother listening to them.
love this collabs. Layne is a treasure for the fitness community
Incredible. So rare to find sincere, objective videos like this. No hype, just great takes, one topic at a time. Excellent explanations and reasoning, too.
having two expert takes on various subjects of interest is pretty damn helpful, I hope this series continues
I’m a very stressed person so with taking ashwaganda I actually feel a lot less stressed at school and at work overall. Good video Jeff.
Ashwaganda took my ability to feel away. I stubbed my toe and the pain meant nothing. I am no longer emoting.
@@thaisennj9781 lower the dose man and cycle it
What brand / how much do you take? I tried taking Ashwaganda and it just gave me the shits 😂
I Tried it and it actually made me more nervous and jittery with no benefits. Had ti stop after a week
@@thaisennj9781 that sounds amazing ngl
The sheer amount of knowledge given in this video is under rated
Yes
Freaking love these videos with you two together! You two need to collaborate more often
This is the collab I didn’t know I needed. Love both of your contents
Not even done with the video and I just had to stop and say this was a super fun format and very well edited -- snappy pacing, the b clips were well used (and funny), and overall, a very informative and fun video. Loved hearing from both of you on these topics!
Second this
I am a beginner at the gym (~ 2 months), and I have been following your Ultimate PPL series. I can see noticeable growth in my chest and legs man, feeling awesome. Every day I wake up and look forward to going to the gym. Eagerly waiting for Day 2 of PPL. Thanks so much for existing, I got into lifting only because of you!
If you are a beginner I wouldnjust be aware of beginner gains at the start. You bulk up quick at the start, but the lomger you go the harder it gets to put on more mass. Keep it up tho king
@@colmlooney5843 I see, Thanks king.
Noobie gainsssss
Jeff taking every opportunity to take a dig at Coach Gregg 😂
Well deserved too
@@joe94c Why? Not seeking to argue or disagree, serious question. Doucette seems really polarizing and I'm not totally certain why.
@@jellojiggler1693 he always had an abrasive personality but I trusted his content, even if it was difficult at times. Then he released his turkestorone supplement. Right then he became the very thing he used to rally against. An influencer peddling shit. It had no evidence, and he pushed it. Then Jeff called him out and he turned into a man child. I simply don't trust him anymore
Who is that?
@@jellojiggler1693 He also insulted Jeff’s girlfriend/took jabs at her, so he’s not too fond of Greg for that either.
Amazing episode, definitely need a series for this topic. There is one thing I would like to say in defence of ice baths/cold showers though. While it doesn't have any direct effect (and possibly negative effects on muscle growth) one thing I found that it helped me with immensely is getting out of the comfort zone. I think the mental benefits of putting your body in a situation that fucking sucks (I hate cold showers even though I do them multiple times a week) is extrapolated into other aspects of my life. For example, I hate running, but my logic is "If I can take a cold shower during the winter months, running isn't nearly as bad". Essentially, doing something that fucking sucks makes doing other things that suck more bareable. I do completely agree that it is overrated though, but for the wrong reasons.
Very lovely to hear you two emphasize evidence-based fitness and clinical trials over mechanistic explanations so much. Thank you for what you do!
Fun way to do some myth-busting. Great rapport with Layne, too. Thanks!
They vaguely said opinions and barely evaluated, especially their stance on organ meats. No myths busted at all haha
@@aparks6463 “just take the supplements instead” LOL
Liver, literally the most nutritious food in the world is underrated, but kiwi is not . This was merely a fun little skit lol
Really like this short form rapid fire question format with Layne. Do it again. Constraining the response time to a couple of sentences really keeps things concise when we know both of you could talk for ages on any one of the questions.
I really loved this video. Fast paced style quick informational videos are the best. Really interesting stuff, eventhough most of the information is already know by most of us, it's nice that it's all in one place 👍
Agreed. Much better than Athlean-ish 40mins videos leaving you even more confused.
Maybe sauna isn't good for building muscle but it has extensive health benefits outside of that, and there are many different types of sauna with varying temperatures, aromatherapy, and steam. Great video!
Yup, the most important gains we can make are to our long term health. Sauna has consistently shown to do this.
Most importantly: Sauna is sooooo relaxing and a huge reward and reason to go to the gym. If it has any other benefits, the better, but I honestly don't care. :)
I agree. Not even counting the other benefits, even the psychological, I wish they would comment a little more of that, most fitness influencers just say stuff like "this bad for muscle" and vice-versa, but don't mention the other potential benefits
Please do more of this! More Layne. More collabs. More videos like this and especially the other recent workout video with Layne. The workout video was much more entertaining and informative than watching Cbum workout honestly. The little bites of "coaching" throughout the workout and the banter is great for many reasons.
I think training to failure is underrated. Most people don't know what true hard training is like, and most movements apart from the big, heavy compounds, can really be pushed hard. Most people in the gym simply don't know how to train hard and they need to push themselves to deep waters to actually know the dedication this needs to reach a goal physique.
Failure is super important considering muscles grow from progressive overload. You’ll get stronger faster by going to failure.
I've been training for 2 months, I train full body and take a day off to rest. I'm in a calorie surplus, do progressive overload and I go to failure on most sets. I've been consistently stronger with each visit to the gym, in a couple months people will think I hop on gear since they are not training properly in the first place lol
Training to failure should only be done twice a week on a high volume training plan. Just to help prevent burnout if you are doing a full six days a week of training.
You two need to do more of these it really helps straightening the fitness community out.
I love this video. Lightening rounds, no nonsense, just straight to the topics. I'd love to see more of this!
I would not mind more of this kind of content, you and Layne really are great together! So much information, but never stuffy, really well done!
@2:27 looks like he was reaching for a drink
Watched the whole video in 20 seconds. It was awesome!😍
holy shit that must be a new PR, it took me 5
@@xDaveN but i had rpe of 6😏
you missed the one question he forgot to asked at the end: 'does lifting actually help?'
*statement but it was a question :D
the bots are getting funnier
I have a video idea Jeff, can you post an unedited version of your entire workout. In one video you said you only workout 20% of the time in the gym, but for some reason I (and other people) feel like we are wasting time between sets. Because of this, I feel bad for just sitting around in the gym and jump into the next set in a hurry which isn't ideal. It would be useful to see this is how it is supposed to be
It's not that complex. Rest as long as you need to, but not too much. You're never gonna rest enough to match your first set. But you shouldn't be resting more than say 5 mins between sets of compound movements.
Doing nothing isn't a waste off time it's just preparation for the next set. Not sure why jeff needs you to show this you can trust his word on this one. You're not asking him to show you other things he tells us in full like what supplements to take or would you want to see a unedited video of him taking his supplements? Not trying to be harsh it's just unnecessary. Just rest and prepare for the next set.
Set a 1 min timer on your phone between each set
Nothing wrong with waiting between sets, everyone has to do it. I just go on my phone for 2-3 mins to pass the time
In your workouts you should spend significantly more time resting than actually doing the movements. About 3 minutes seems to be the best rest time between sets, with a bit more rest for heavy compound lifts and a bit less rest for lower weight exercises. The 60-90 second rest time you often hear seems to be suboptimal and is mostly based on two things: 1) The burning sensation in your muscles is increased when you rest less, which way too many people wrongfully equate with better muscle gain and 2) Gyms want to reduce the time the equipment is unavailable, to maximize their potential paying customers.
But that being said, resting too little or too much between sets (within a reasonable range ofc) doesn't have nearly as much impact on your gains as the set itself will have.
I watch all kinds of fitness content across youtube but the quality and matureness of this is just leaps and bounds over everything else.
Haven't read the studies on ice baths negatively effecting hypertrophy but I can attest to them improving my mental health,pain tolerance,immune system etc.
Exactly. I guess they were talking strictly muscle growth and not the other mental benefits.
They decrease hypertrophy if you do them like right after lifting. Do them before working out or 6-8 hours after is recommended (Andrew Huberman, Squat University, etc) to get the benefits and not interfere with hypertrophy.
@@hisholiness5455 i dunno. seems like sum bullshit
What I've heard is that these ice baths reduce inflammation which interferes with muscle growth. At least according to huberman. I'm no expert though
What I know is ice baths make me feel very cold.
I tend to train to failure (also I like to do so) because I can feel like I pushed harder tbh. I can't trust myself to go near failure becuase I always have a lot more reps left than I think I do :)))
Train beyond failure, these guys are wrong.
Train to equipment failure
It's pretty much the same thing. It's just easier and more effective to train to failure than say do 8-12 reps like most work out programs say, which may not be at all near failure for someone
@@innocentrage1i train 20+ reps per set to reach failure
@@AhmedKheliil naah. Go further than that. Take that failure beyond just training. Fail in your lovelife as well. Fail in your studies as well. Fall into a huge economic debt and fail to get out of it. Fail making your parents proud of you. Fail eating well and get fat.
Creatine + Ashua + Tongat Ali helped me a lot. Been supplementing for 60 days and I’m up a solid 5 pounds tbh and still just as lean, my deadlift 3x3 is now my 5x5. So far so good
Do you take them all together? Also, which part of the day and with ot without food?
@@dy2084 half the dose in the am half a t night of each
Humerban also seem extremely positive to some of these new test boosters.
lts great seeing experts teach each other! and the nuances behind the “disagreements” even though at the end of the day the same principles are upheld. very informative and helpful!
Nothing new but every video Jeff makes I keep thinking this is the best fitness content all over the internet. Thanks for everything 🎉
This was so incredibly helpful; thanks to the both of you! Please make this exact style a series- I can't think of a single thing to change.
this is such a great video idea. I feel it should become a series and you can even have different guests to know opinions of other big content creators about these topics.
Ice baths have been a massive positive game changer for me personally, but not related directly to muscle gains but to immune function. I used to get sick like 6x a year for 2-3 weeks at a time and it fucked up any consistency in my workouts I was trying to build. Started regular cold showers and ice baths and boom - got sick like 2-3 times in the 4 years since I started and I'm much more consistent as a result. I try to space it as far away from my workout as possible in any given day though so I don't cut down on beneficial inflammation so much.
I am also able to relax much more in any kind of weather. Cold, wet, grey skies? Doesn't matter, my body can handle it. Super hot in summer, everyone's just reduced to a vegetative stage? Doesn't matter, my body can handle it. I used to be very sensitive in that regard too.
THIS! I don’t think anyone using cold water exposure/ice baths is thinking it’s going to get them jacked with lots of gains 😂 it’s for the other health benefits that HAVE been shown in studies. I have an autoimmune disease and it’s been a game changer for me too.. and I can notice a difference when I’m not doing it as much. I do like the point you brought up though with trying to space it out away from your workout, I’ll probably do the same because I didn’t realize it could have possible negative effects in that way.
Agreed 👍
Jesus Christ, I'd rather get sick and die than take an ice bath.
I only use cold showers as a precursor to hot showers when I am experiencing significant soreness in my muscles, especially my back. It's basically IcyHot, ice to dull the pain & heat to relax the muscles 😅
This, from a muscle building PoV ice baths don't provide benefits. But from a Healthy living perspective they have tons of benefits.
Your best video in years hands down Jeff. You hit all the bases. Good stuff!
10:05 Andrew Huberman talked about ice baths on his podcast and I think he said that it increases Dopamine. And he said that it‘s a myth that icebaths „reduce“ gains/muscle growth
Underated
2. Sumo Deadlifts
4. Power lifting for body building
5. Lifting straps
14. Creatine monohydrate
16. Ashwagandha
Overated
1. Training to failure
6. Post workout meal /anabolic window
7. Organ meats
8. Detox
10. Eating clean
11. Turkesterone. Doesn't promote MPS or MTOR or muscle breakdown.
12. BCAA
13. EAA
15. Testosterone boosters
17. Ice bath
18. Sauna
19. Fasted Cardio
20. Body fat spot reduction
21. Toning
50/50
3. Full range of motion (50/50)
9. Kiwi fruit
Every video is well explained and analized throughly from start to finish, im 23, relatively new to this world of fitness and im often overwhelmed by the thousands of books, articles and videos about fitness and muscle growth. Im glad i stumbled across this channel for guidance. Im definitively subscribing.
Bro actually sounded like a mad toddler when he overrated kiwi 😂😂
Great vid. Gotta remember this is discussed in the context of maximizing muscle growth and appearance. I take cold showers every morning, and while it may slightly negatively impact my hypertrophy (honestly I don't notice much of an impact, everyone is different), the benefits I get from immediate increased energy, focus, lowered anxiety, and general feeling of well being make it 100% worth it for me
I believe they refer to cold showers or baths just after the training, not as you wake up.. unless you trained all night with your partner 😅
They negatively impact hypertrophy if done in the immediate window after lifting (believe it's within a 3 hour window post-session)
Taking a cold shower also does not show the same effects according to andrew huberman, since you have to be fully immersed in cold water for atleast a couple minutes… so cold showering alone definitley can give you some wake up kick or focus when done in the morning, also confidence boost. But i also started to not cold shower after my workouts anymore since a warm shower just helps your muscles recover.
My two favourite science-based training and nutrition communicators in one video
I really enjoyed how the explanations were matter of fact and still admitted to personal belief based on the reasons given and didn't try to imply what was being said is absolute truth. Overall, great content. Thank you for your insight and opinions. Personally, I feel this is the type of content that's most beneficial to those like myself trying to make sense of the plethora of combating ideologies within the fitness world. Above all else, I think the best lesson learned from content like this is to follow the science and determine what actually works for one as an individual. Some things can be effective for some and not others, and there's no undisputed truth for all, but there is scientific data to support what actually can affect certain things on an individual level.
David Sinclair has done a lot of research on this, but temperature extremes help with overall body health. But it is correct that doesn't really help with muscle growth as it does technically injure the body in a way that's not directly helpful to building muscle.
As far as I'm aware, cold plunging directly AFTER working out is what can stunt muscle growth. I have no doubt that influencers hop in for a moment to 'look cool', but there are also genuine benefits to a cold plunge practice when done right - and from what I know, doing cold submersion BEFORE working out is completely fine for muscle growth. In fact it is shown to temporarily boost testosterone, dopamine, energy etc... therefore potentially enhancing your workout.
Not to mention the mental health, immune system, cardiovascular system benefits, and probably more, but I guess that's a different topic. I think there needs to be a lot more research into this.
Fair point - but the hype IS plunging into ice baths after training sessions/matches - not winterbathing as recreation. I've not seen any studies about ice baths before training,do you have any links?
yeah, I think these guys are talking specifically about bodybuilding or muscle growth. Because Ice baths, as you said, have more benefits on the mental or psychological side, that they left out of the discussion.
SCIENCE!!!! Idk why science seems to be the last thing people talk about when the topic is workouts.. they go to "what looks or seems like it works" even though it's based on absolutely nothing. Thanks so much for sharing some real knowledge with us
a 13 min video that answers most of the questions you had or will have.
I’ve been watching Jeff for years and this is one of my favorite videos! Way to be concise and hit the main points. Thanks!
Stopped taking ashwagandha and my anxiety went through the roof! I actually find it better for my OCD and anxiety than Sertraline (Zoloft/Lustral). Great for sleep too.
Take Sauna steam for 2 weeks straight !
U should watch the Dr Eric Berg -- video about sauna 🧖🏻♀️!
- need To bring water 💦 with bit salt 🧂 instead of plain for electrolyte , drink 5 min before going in
- need to breath Out SLOW . Most ppl breath out rapid !
It release bunch of depamjne n etc related things to calm ppl down .
Usually it happens 10 min in .
N usually the magic happens when doing it consistently for 5-7 days . Re sets all sorts things in d body . Like 14 Day straight can really up over all body health for couple months .
The bias on kiwi from jeff😂 @4:48
Very informative and compact video. Love this format!
Totally agree on other point´s on this video, but cold and heath exposure being underrated i don´t agree on.
The benefits are undoutable for your physical health, speficially on hormonal level which later on betters your performance/recovering. Andrew Huberman( neuroscientist) has comprehensive analysis of these topics. For example, cold exposure before workout forces your body to heath up, which follows increase in blood flow--> helps muscle hypertrophy etc. Sauna has same effect after workout and when well timed, have vast increase in growth hormone. Cold and heath exposure, when practised and timed correctly in around your training program, will benefit you in the long run.
As a finn I think I have a lot of experience of different types of saunas and I have spent a lot of time in saunas. Sauna does have it's benefits but you should absolutely not go to sauna for muscle growth if you don't like being in sauna. The main benefits come from it just being a place to relax and try and forget all your sorrows etc.
There’s studies that show sauna use increases hgh
Agreed. As a person and a fellow Finn, using sauna several times a week, I can't think of something more relaxing after a gym session or workout outdoors in the cold!
Sauna definetly helps more on the mental side rather than physical. But that way it helps your physhical growth too. Just came from sauna and it felt f*ing great!
On the other hand, I dislike what sauna does to my body, my skin and head specifically, and I only go to saunas for social reasons. But I hate how people keep trying to convince me that thay are good for me and my recovery and so on
@@Samitsy. disagree, sauna does have physicall benefits as mentioned in the video. In does reduce vascular diseases if done atleast weekly and it helps with recovery. Which is enough reason to use a sauna if you like it. But it doesn't increase muscle mass, as also mentioned.
I absolutely loved this approach to covering multiple categories involving health and nutrition and fitness!
The more people watch this, the better it will be for the entire fitness community.
I learned long ago almost 100% of hypes passed like wearing novelty. I don't trust hypes, before, now and in the future. I trust various scientific studies that appear over a decade.
This was an AWESOME video. So much educational info. Sharing this with my clients ASAP thank you Jeff for all the awesome videos!!!!!
Sauna in terms of pure hypertrophy and performance standpoint doesn't do anything, however in terms of your immunological system it is proven to help a lot. Also the risk of cardiovascular diseases gets a bit smaller.
and helps cut water weight if you wanna look leaner
temporarily
“Following Jeff Nippard is killing your gains”
I love Jeff’s dedication to the blooper clips for each topic 😂
Agreed with most of the points. Still I do not believe that BCAAs or EAAs are useful cause normal whey protein contain them in the same or even larger quantities.
And taking them to avoid muscle loss during fasted workouts is also not necessary. Most weight training workouts barely burn any calories to cause protein loss, catabolism or muscle loss. I workout in a fasted state early in the morning and never had any issues.
Having 3 grams of leucine with each meal is beneficial however it doesn't have to come from a supplement. BCAA can also support you during intensive exercise. You definitely will trigger catabolism from fasting. The body definitely will break down proteins but isn't a big deal if you're still getting sufficient calories in your diet. But fasting work out is more of a preference than a requirement.
I think there should be a distinction in timing when talking about ice baths. It only has a negative impact on hypertrophy when it is done post workout (it can have a negative impact for up to 6 hours post workout), but doing it apart from your workout, it can have not only metabolic benefits by increasing "brown fat" (potentially minor when it comes to fat loss/body composition, especially for somebody that is already fairly lean), but also studies seem to indicate it can significantly increase your dopamine levels and they stay elevated for up to 4-6 hours post ice bath.
Have you tried it, seen a big difference?
In Finland we go to Sauna and then ice swimming. Can't believe your overrated both😭
Feel like they forgot the context of the questions. Yeah, for example, sauna and ice baths are good for muscle growth, but from a general fitness perspective they are good as health is part of fitness
Omg please please please make this a series!!! This was amazing, insightful and educational!
Great video guys! these 13 minutes flied by, you kept it simple, engaging and intructional, all while breaking down myths that went on for years, this video is masterclass on content creating.
I had a lightbulb moment during the nutrition segment. I'm what I describe as "at home vegan" - no animal product when I eat/cook at home; however, there are not enough plant based options worth spending my money on in most restaurants so I'm an omnivore when I go out. I continually struggle with daily protein and honestly never even thought to consider EAAS or BCAAS. Great video, love the discussion with Dr. Norton, please do this again from time to time to help us wade through the interweb and social media quagmire of bunk science and opinions presented as fact.
You could just take an (additional) good quality vegan protein shake, typically a lot cheaper than buying pure EAAs or BCAAs and they contain the necessary EAs :) I've been eating vegan for like 7 years now, and I've never struggled with protein or specific EA intake. I don't see a reason to fork over a shit ton of money for BCAAs when you can get the same benefits from a regular and much cheaper protein supplement.
there are regular vegan protein powders made from peas, etc. no need to buy bcaa specifically.
I've had issues with anxiety since my 20s (generalized anxiety and panic disorder) and NOTHING has had such a profound impact on my overall anxiety than ashwagandha. I wish I had discovered this stuff years ago. It's literally the only thing I can take that has a noticeable effect with absolutely zero side effects including no dependency or addiction. Add that to the fact that I sleep better and generally just feel better, and I'll never stop taking it. I highly recommend everyone just try it for 3 days, see how you feel, and thank me later.
That's surprising. How often and how much do you take? And where do you get it?
I would try it for a few weeks. It sometimes can take some time
Ice baths are great for athletes during season. It does not matter about muscle growth.
Ice baths/cold exposure may be counterproductive to hypertrophy but the cons stop there. Massive for mental health gainz and the small decrease in hypertrophy potential isn't a concern when it improves you in every other way
Great video, until 00:49. Can't trust a word they say after that 👯♀️
Loved it. Very interesting about ice baths. I never looked at them from the muscle building standpoint. Unfortunate =/ I'll still do them tho, for the reason I started doing them in the first place which is hardening the mind over matter and surge of energy after, love that feeling 😂
Gonna make a stand for Ashwagandha being under rated, because since I started to taking it made a huge change in my life. Greater recovery, better sleeping, less soreness, higher libido. When I tryed a new brand that was cheaper, I could see that it was a fake product in a few weeks, because I was getting more tired and more stressed. I'm pretty sure it might not work for everybody, but for me it's a must having nowadays!
Edit: since most people asked, Im using ashwaghanda extract (500mg dose, 2x per day), from SunFoods. 8 months now.
At first I buy just for trying(pretty sure I saw it in a older Jeff's video) didnt see immediate results. But when I was almost a full week without it, I was feeling really sh'tty, same way when I tryid to change brands.
Which form do you take it? Pills? Powder? And could you recommend the dosage and a good brand too please? Thank you
What brand do you recommend and which one are you using bro?
very curious to hear what brand you found to be good. I tried Pure Encapsulations for 2 months, but didnt really notice a difference.
I'm going to also ask what brand / how much you take. I tried taking it before and it just gave me the shits and I would to give it a shot and see if it helps my anxiety
placebo
Please make this a series. Was super helpful bite-sized information!
Agree with a lot said here but will say fasted cardio is good for endurance athletes that need to improve their performance in a glycogen-depleted state. Essentially it makes your body adapt to more effectively use its own stores of glycogen in future sessions. It also improves your body’s gluconeogenesis capabilities leading to overall increased stamina for steady-state cardio activities like running and cycling.
Overall though, I wouldn’t recommend it for an average person just trying to improve their body composition. Having low blood sugar feels like shit and objectively hurts your in-session athletic performance vs what you’d get with your fueled state. However, this type of training can be helpful if you need to build your mental toughness and endurance for something like a marathon. In this context, you’re training your body to delay or even avoid hitting the wall which can be hard without a good fueling strategy combined with a very strong level of fitness.
Really interested in this-> wasn't it shown that ice baths or almost any alleged exposed to coldness increases testosterone which can lean to increased muscle mass?
Not after a workout. They decrese muscle gains. So while they are incredible for mental and physical health, you shouldnt do them in the hours after a workout. So maybe before a workout is best 👌 . However as long as you are not an actual bodybuilder I think the health benefits outweight any muscle gain losses honestly.
About the ice baths, I wonder what your opinions are on the mental benefits. That seems to be where the discussion is going, changing away from the physical benefits, and there seems to be decent evidence for mental benefits. I've seen the suggestion of ice shock in the morning and then a normal warm shower after a workout
Their comments on that (and a lot of other things due to the rapid fire of this video) lack nuance… yes there’s solid evidence to support ice baths reducing hypertrophy within the 6 hours after training but is great for your brain and metabolism and does not significantly effect hypertrophy if done before training. Morning cold exposure has dramatically changed my life from a mental health standpoint.
Yes and also he did a really poor job expalining the inhibition of muscle building, if you wait around 4 hours after workout it doesnt seem to negatively affect muscle building/adaptions
Before they were a meme I knew of a pro cyclist who used them to train their 'edge' and in that use case it makes perfect sense. Training your ability to deal with extreme discomfort.
I feel way more focused and positive after an ice bath. Although potential dangerous ice bath Pre-workout increases workout intensity anecdotally.
Yeah cold showers and ice baths really can improve mental health especially dopamine also can be good for fat loss if you can shiver. But it is counterproductive for muscle gain especially after a workouts
The ice-baths may not help with muscle gain, but they have a lot of longevity benefits.
The only thing I would critizes is the talk about eating clean: Eating clean may not affect building muscle/strength, but it does affect your health, and therefore I think you shouldve mentioned the importance to having a good diet. Nutritiom is crucial lowering the risk kf cardiovascular diseases and many types of cancer
I've been going for morning plunges in San Diego. The temp. of the water is around 12.22 °C. After 20-30minutes of having the water up to my neck or just diving under waves, mentally my mind is a lot more clear and quick and my sore muscles feel great after. I have friends who have joined in and said they are less angry throughout the day and more mellow. I tried cold plunges in a bathtub with ice and the barrel plunges and I will say, beach plunges are far superior for my mental and physical health.
I have a PhD in bro science.
Bro science LIFE!
4:02 that’s the reason I don’t subscribe to these guys .
Food can never replace supplements
And multivitamins supplements supports and research is not optimal and its artificial and preservative and all the crap.
I agree with u. I started doing multi vitamins last while i do fee little better but I think its placebo tho. I dont know.
I do support Jeff Nippard. Because i took bio science in school all the stuff he says pretty much SPOT ON as they teach by research scientist in school.
I think he meant other meat when he said something else.
I like how they delivered their explanations. Basically the big take away is “there’s nothing that’s going to magically make you fit”. The message is lift hard, eat reasonably, and sleep well.
Roids?
@@soonahero i mean, these muscle building principles still apply to whether you’re natural or enhanced. It’s not one or the other lol. Not every conversation about fitness needs to be about roid use.
@@jujubee4249 roids build muscle without training
Great video. I enjoyed how it encompassed so many topics. I would love to see an extended version of this, with more elaboration on each topic.
I LOVE this video/discussion format. Everything is very concise and while still providing valuable insight. Hope you do more of these in the future!
I wanna make a case for organs being underrate. Outside of the liver king circles are there very few people eating them. So I think for the avarage person are they underrated, not because they're some superfood, but because a lot of people have never tried them, and they can be a good way to introduce vitamins and minerals in to your diet of you don't like other options. It was absolutly overhyped by a small majority, but I think your avarage person underates how it can be used to round out their diets.
Nah bro
Kiwi underrated
How can you talk about liver/organ meats without talking about bioavailability of said organs and their abundance of key vitamins such as k2, riboflavin, selenium, etc.? These aren’t readily found in high quantities in any other food sources in bioavailable forms. Most of America would benefit from eating more organ meat than the processed junk they consume. Vastly underrated on the scale of being more underrated than every single other topic.
Two of my favorite fitness people on a great collab. Thank you!!
As a neuroscientist and fitness enthusiast I agree to the narrative of almost all points. Only with thermal hormetic stressors I felt you both barely scratched the surface of the evidence and came to rushed conclusions - both for cold water immersion/CWI (cold showers/ice baths) and sauna. I'd suggest to go a bit deeper there to have a more nuanced understanding of the wide range of potential benefits. One point I'd throw in there is that for CWI more does not equal better, as the more relevant benefits are almost binary from a thermosensory perspective. For the vast majority of people, I'd recommend contrast showers over prolonged ice baths, because the adaptation to the change of temperature has clearer benefits for the circulatory systems and reducing the duration also reduces undesirable side effects. And for the hypertrophy fans, cold exposure should be temporally spaced if applied after resistance training, that is well-known for many years. If applied at least ~1 hour after resistance exercises, hypertrophy is not affected by CWI. Literally every study I have seen that documents negative effects of CWI on hypertrophy applied the cold water immediately after resistance training.
Day 1 of asking Jeff to finish his PPL series