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Menno we don't need to talk about optimal training volume intensity, frequency. There is something much more important. Why are there young people who are much stronger than most of regular ones even without training. I think improving the endocrine system (optimizing hormones and neurotransmitters) is the best way to make massive gains. I'm talking about the gains that come without any training. Gains we saw when maturing.

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Thanks for this, Menno. I have been doing reactive deloads for specific muscle groups for years and logically, it made sense - you just gave me more confidence in using them. Also, I love the idea of a Witness lift!

Awesome content as always. I have a small request. Can you please make a video on the concept of "adaptive resistance" and the need to vary exercise or intensity to prevent strength plateau.

Very respectfully, Please respond to Coach Kolton’s response to your Testosterone Myth video. I always have loved your content going back as long as you’ve been around, but as the director of Bigger Stronger Faster, I was very suspicious about some of the claims you said were myths about testosterone. Kolton did a great video to debunk some of the claims, but I always give everyone the benefit of the doubt and I think it deserves a debate. Obviously up to you and I’m just here to learn, but I want to make sure we’re all learning things that are true.

Thank you for being so objective.

Menno, can make a video on hypertrophy + kickboxing? Especially as an amateur Muay Thai athlete that aims to prioritize Muay Thai temporarily over bodybuilding for a bit.

true… but in many cases what starts as an healty fitness lifestyle soon became an obsessive bofybuilder-like unhealty lifestyle… i think most of the problem in a relation comes at this point, not at the point of the healty fitness lifestyle

How frequent should we train abs? I found that they recover quite fast

always a great video from Menno!

My “training program” is do each of the 6 major compound movements twice a week.

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2:22 the curvy 1% is hot! What!

So many people had the audacity to click on anything but Arnold? The civilization is going rapidly down

I gained 70 pounds in 2024. I didn’t set a timetable goal for anything. I just made a plan, stuck with it and let things take care of themselves naturally with no worry about timing. I was 150lbs, now I am 220lbs. I followed meal plan for gaining muscles from website OnlyMeal, and exercised 3 times per week. Now, my daily caloric intake is 2900kcal. Excited to see my body in the mirror with 245lbs . Thanks for your videos Menno and your insight. Always enjoy sitting down and soaking up the knowledge. Good luck to everyone out there on whatever journey they are on! Let’s go!

As far as mental fatigue goes, I just keep some juice with me. When i feel drained for example after squats and deadlifts i put some music I like on, drink my juice and chill for 5-10 minutes. Then i am just pumped for the next set ( especially if said tunes involve a lot of YEAHHHHH BUDDDYYY)

RE: Systemic Fatigue, a long workout can leave you completely depleted of glycogen and blood sugar...it's a very definite, very SYSTEMIC kind of fatigue, where everything feels tired and energy is rock bottom. Usually, intra-workout carbs are the fix, but I just mean to point out that mental fatigue definitely isn't the only type of systemic fatigue.

But the standerds training programs dosent just simplfiy the optimal program for you You cant train triceps Monday and do bench press Tusday you need a program that dosent let other muscles intrfere with each other So building your program is limited eventually.

Oh dang, straight into the info. No intro, no nonsense, no wasting time. Love it. Subbed.

2 minutes in, first commercial = unacceptable

So, why not use the cable to have tension 100% of the motion, instead of leaning on it for like 60%?

Love your work Menno. I think one thing that is overlooked in the claims you make is the role of the lifter in the distribution of force among different muscle groups while performing compound exercises. Keep up the good work!

Awesome video

You are welcome to come on the TRT and Hormone Optimization channel and debate me on myth #2 as this is objectively incorrect in real world application, mechanistic theory and a variety of other studies which confer mental therapeutic benefits.

I did dumbbell pressing with no barbell bench for 4 - 5 years. I gave bench a go after this time thinking I could probably bench 150 kg, as I used to 140kg, but my bench had gone down to 130kg. lol. My dumbbell pressing had gone from 42kg to 60kg for 4 reps. So although I got strong with the dumbbells I lost neural adaption on the bench. I still feel I improved in so many ways. Ie arm strength and depth of pressing without shoulder impingement etc. dumbbells are a different movement I guess.

In what universe are you the pioneer of "reactive deloading".... I have been doing this purely because it intuitively feels right way before I have ever heard of you and so have myriads of other gym goers im sure... I mean interesting vid as usual but that statement is a bit full of yourself :)

Three years ago when I first had T checked my level was just below 300. After three months of weekly shots at 100cc per week, my T shot up to just over 900. I felt NO difference. I saw some lean mass gains but I have been a gym rat for many years and don't expect much anyway. The point is, I agree that #2 is a myth. I've been high and low and feel like the same guy. I believe most men (older like me) who claim to feel great once they get on the T are mostly not really feeling any different. I concede I'm an n of 1, so, take it for what it is.

You did not explain how to incorporate witness lifts. Do you just use them as a "witness" the first week you go into them? Do you test them after a couple of weeks?

Thanks for showing the lat prayer and bayesian reverse cable fly. Fucking hate it, blows me up, awesome stuff. I'm wondering though, what do you think about adding a hip hinge to the cable fly? Currently, the arm and cable are in line at the end range of motion, so the resistance tangential to the arm is near zero. I've found that if I lift my torso I can tune the resistance curve. It's working pretty well for cable curls too, if I lower my torso in the end of the concentric phase.

great

Really looking forward to trying out your OCTPRDTA program (optimised combination of training parameters that results in desired training adaptations) 8)

I'd like to know many autists there actually are who listen to this 'take 50% of the weights off deloads' instead of just taking an extra day off lol. Imagine being at the gym, working out with baby weights because a Science-Based guru told you too

lol at Arnold quote

Thanks man!👍

Thanks. You're one damn smart person.

Calling it mental fatigue and saying it is not "physical" is somewhat miss-leading, since it somewhat implies that it can be corrected by the right motivation and mindset. While systemic fatigue can be purely psychologically rooted, it has a physiological root most of the time - speaking neurons and hormones. Therefore systemic fatigue still needs time of recovery.

You can measure your rest interval by heart rate; assuming you are using the same pre-workout/stimulants each workout

Awesome video. I am 34 years old and I gained 22lbs of pure muscle in the last five months. This was my strategy - I just followed meal and workout plans from OnlyMeal. That is all I needed. They have meal plans, workout plans, some additional challenges and some scientific articles to read as well. It's like a complete fitness assistant, and it works for anyone. No matter your age. I am feeling healthy, and honestly I have never felt as good as I feel now about myself.

TL;DR 11:05

You talk a lot about the lack of systematic fatigue and that one muscles group not being recovered does not influence other muscle groups. That's fair, but what about overtraining? This phenomenon clearly exists with symptoms like aches, insomnia etc. if someone ramps up the total volume too mich. There is a maximal volume that one can do in a week and adding more volume even in muscle groups not trained so far can be detrimental. Would you agree or add something to this?

You're missing out on getting gains from naming your programs! Example: Who would say no to doing a program called "Dragon Punch Inferno"?

wow your head exploded from all that tan.

today i used up right rows since half a year ^^, i used 3 times more weight since then

One thing that's not clear to me when accounting for reactive deloads is whether or not you are supposed to take them if you're plateaued but not regressing. If you've been stuck on the same load and reps for weeks on end, should you deload? And should you reduce the weight after the deload?

I just started a push, pull, legs split coming out of a mini cut. I wanted to change up my recovery so I'm doing a rest day every 5th day, but not breaking the PPL sequence. So: push, pull, legs, push, rest; pull, legs, push, pull, rest; legs, push, pull, legs, rest (alternating quad/calf & hamstring/glutes with legs.) So far im really digging it.

The Arnold impression really got me. Can you do an updated video on recomp and everything beginners need to know getting into training? Might be particularly useful in the new year

your video on csn fatigue is what got me to watch all your videos, but i still have a question?What about axial fatigue?Does that have an effect on every exercise that involves stressing the spine no matter wich muscle is working?And how long does it last

I still don't agree with systemic fatigue, having pushed some lifts (deadlift and OHP) to the point of almost blacking out, and needing a good week to be able to do anything after, with symptoms like the flu.

so full body is still the best?

I wanna like this channel but its hard to follow. Too fast. Need some pauses and examples. Just sounds like you are reading of teleprompter