This is where bodybuilding needs to go. We keep looking at it like templates - this is the plan now do this ad infinitum. We are seeing more and more its more like a process than adjusts itself according to what is happening work out to work out.
Unfortunately I think modern bodybuilding is too far gone to adopt philosophies such as this (philosophy is probably a misnomer cause this is literally science) cause "Dorian just went to failure every set and look at him" and "Ronnie Coleman looked the way he did for a reason". I think it's very hard to to eliminate the mindset of being able to grow without taking 95% of ur sets beyond failure.
@@theutopiacast And yet many would argue that going to failure is an essential part of adaptation. I think the scary thing is that no one really knows as no 2 ppl are alike. I could find you 5 other videos by trainers in great shape, science based studies to back what they say, that all to some degree contradict each other.
Michael Shannon Certianly true. I think the common denominator between all successful physiques is very hard (not impossible) training and consistency. You can get away with non-scientific principles for a long time before you implement stuff like this for sure.
@@michaelshannon9169 bringing it full circle to what Arnie said: shock tha muscle!" Taking sets to failure absolutely is good, even beyond failure - for a mesocycle at most. Maybe the last week before you deload, go all out and tear it up, hit failure, do a drop set, and work through failure etc, then deload and vegin your next mesocycle, working back down to 3 or whatever RIR Your body is a master of adaption, so change it up a little. Do a month of strengrh, a month of power, a month of hell for leather beyond failure, a month of basic lifts, then a month of more advanced variations (pinch grip deadlifts or stuck sets on squats anyone? (The latter being one of my all time favourite exercises) Too many people say these different approaches are incompatible, but not so if you follow a periodization approach to training
Good job big guy, massive difference in you from this to now, obviously you practice what you preach. 👌 love watching your videos its been a big motivator recently. Thank you
Correct me if I am wrong, I was taught it this way: in untrained individuals you have to account for the neural adaptation. I take those few weeks to occur, after that they will access a strength output closer to a muscle failure rather than a neurological recrutement failure. Basically after a month or so the weak link that will need to adapt will be the contractile tissue (and tendons, etc,... although their recovery rate is slower and they are stronger than the muscle so less of a weak link.. but they get along the ride at their own less damage, less recovery balance). So that was supposed to be the main factor leading untrained folks to see muscle growth after a month, as well as their weekly strength increase to diminish( jumping from the neurological adaptation curve to the muscle recovery curve, assuming you train for hypertrophy and don’t max out 1 month into training)
The thing I find is, even though people constantly create videos saying “this is what you need to do to gain muscle! (What I wish I know 10 years ago)” all that stuff. I think that going through the years of training, figuring out what works and doesn’t work for you is very important to getting all your results. Figure it out for yourself, listen to science BUT be skeptical. Obviously train with some kind of logic, but go through the journey at your own pace.
Lets look at the extreme; 1. Don't warm up 2. Really stretch the range of motion with heavy weights result : Very sore after 1/ 10 th the volume if not injured. So at the extreme end we have ideal conditions for injury, in which you certainly don't come back stronger.
So this is my theory: What if the greater hypertrophic response associated with eccentrics is only made possible because of the extra mechanical tension that we can place on the muscle as opposed to the damage done to it? ive heard many times before that on average, we're 125-200% stronger on the eccentric portion of the lift as opposed to the concentric. Maybe its that extra strength that we have on the negative portion of the lift that allows us to place more mevhanical tension (ex. Slower eccentric tempo for metabolic overload, cheat reps with heavier weight for mecahnical tension) on the muscle that results in the average hypertrophy gains seen in the paper above? Also, think about it: 10%/6.8%= 1.47% Average greater strength on eccentric portion: 1.25-200% Given that the two lifters in the study (one doing concentric only and the other doing eccentric only) are going to the same RPE (usually failure in the case of most studies), it lines up perfectly
I have mentioned this before. Thank you very much for your videos but most if not all gyms in North America are closed right now. The information you’re giving, while good it is not needed right now what is more needed is information with respect to homework out, calorie intake, massive loss during licjdiwns etc. etc. For example how and what people need to do a train to to keep their musclex.
You have the letter A showing up in your posterior head skin wrinkles which obvi means you got an A in every class you have taken. Respect. Great vid too
Dr. Mike always provides clear, pragmatic and science based info! Love it. Just can't decide who can explain this stuff in so few a words between him and Eric Helms?
The Goldenlock zone is individual and per muscle group. Lets say you do back muscles as hobby pullups, dips, but never squat weight. Then start training to failure with same volume, legs might have 1 week doms, but back recover in 2-3 days. Simple. The volume back was ready for was higher and got less damage than legs.
What about muscle damage and strength gain. Can I get strong without ever getting sore. i.e. greasing the groove type of philosophy. I have heard a few popular old school strength coaches dissuade their followers from ever getting sore, or training to failure.
И что наука 2020 говорит о "Теории разрушения"? Есть вообще гиперплазия высокопороговых МВ посредством пролиферации сателлоцитов в условиях дефицита креатина и АТФ? Или это миф?
Hmmm...so does this mean that introducing things like slow negatives after cheat reps when you find you have plateaued your ability to progressively ovearload the concentric, is actually working completely against you? In this case should you just deload, change rep range and reset?
DOMS could be caused by an actual injury, but, apart from that, in the context of normal weight training, yes, soreness indicates there is muscle damage in the muscle fiber
80% of 1RM for 5 sets of 10?!!? I guess that's inefficient beginners with poor 1RMs? In any case, great video! I wonder if this is why Oly coaches have said you can lift with high frequency if you cut out the eccentric portion of the lift (so fine to do lots of cleans and snatches, but not deadlifts), as the eccentric is said to be the more damaging part of the lift
Is it possible to not be too sore from your workouts and at the same time have no energy? Like a permanent fatigue state? I am barely sore but feel super drained. Great video 👌🏽
Maybe you are systemically overreached. If that's the case, taking a deload week while eating at maintenance should help bring that fatigue down. How long have you been training without deloading? How is your strength progressing? Are you dieting?
Once I got confused 😂😂😂😂😂😂 and started doing 3-5 sets till failure of bicep curls everyday, 5 minutes between sets More than doubled my max curls, I was doing 40kilo for 10 reps, after a month, I was doing that for 25-27 reps before failure, strict form. Then suddenly found out that my max curl is actually 75kilo. That's just a month, give or take. Now I close grip strict curl a 100kilo. Yesterday I strict pressed a 140kilo sandbag, neutral grip strict press, full ROM. Same routine. Choose a 10rm weight, make it your 25rm overtime, and then start over with a new 10rm weight and repeat indefinitely. So imho, go apeshit crazy on volume for long enough to give your body time to adapt and you will grow. However, none of these are science based advice, best advice will be from Dr. Mike Israetel because he researches on this stuff. I am just a crazy dude who will stay up long nights thinking about the next PR. I am obsessed. I need it fast. I need it now. I need it big.
@@sbstngrmm5612 Lyle has in the past made comments implying that the likes of Mike, Menno, and Brad simply blindly endorse each other's stance in regards to high volume studies, as if they are in some sort of club and colluding against him. Great researcher, but petulant personality.
From my personal experience of 6 years of training, I absolutely believe muscle damage/soreness is linked with muscle growth, If you’re not sore the next day you didn’t do it right or enough. Plus muscle soreness builds a mind muscle connection, you can feel the muscle contract a lot more when it’s sore, and it lets you know what muscles your workout is targeting and or not targeting. The best way to achieve muscle soreness is to go to failure on every set. If you don’t go to failure on every set, you’re body has no reason to grow.
"We don't know how damage and growth exactly interact" *After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).*
How could you pay such attention to detail when it comes to your physic but then get caught dead wearing tall white socks and whatever those ugly slipper shoes are?
I love the way Mike takes deep knowledge of training and condenses it into easily digestible, practical steps.
Wow this was a really good explanation. I find myself push-up g too much damage very often. Thanks for the info 🙏🏾
Glad it was helpful!
This is where bodybuilding needs to go. We keep looking at it like templates - this is the plan now do this ad infinitum. We are seeing more and more its more like a process than adjusts itself according to what is happening work out to work out.
Kinda returning to the 80s and chasing the pump
Unfortunately I think modern bodybuilding is too far gone to adopt philosophies such as this (philosophy is probably a misnomer cause this is literally science) cause "Dorian just went to failure every set and look at him" and "Ronnie Coleman looked the way he did for a reason". I think it's very hard to to eliminate the mindset of being able to grow without taking 95% of ur sets beyond failure.
@@theutopiacast And yet many would argue that going to failure is an essential part of adaptation. I think the scary thing is that no one really knows as no 2 ppl are alike. I could find you 5 other videos by trainers in great shape, science based studies to back what they say, that all to some degree contradict each other.
Michael Shannon Certianly true. I think the common denominator between all successful physiques is very hard (not impossible) training and consistency. You can get away with non-scientific principles for a long time before you implement stuff like this for sure.
@@michaelshannon9169 bringing it full circle to what Arnie said: shock tha muscle!"
Taking sets to failure absolutely is good, even beyond failure - for a mesocycle at most. Maybe the last week before you deload, go all out and tear it up, hit failure, do a drop set, and work through failure etc, then deload and vegin your next mesocycle, working back down to 3 or whatever RIR
Your body is a master of adaption, so change it up a little. Do a month of strengrh, a month of power, a month of hell for leather beyond failure, a month of basic lifts, then a month of more advanced variations (pinch grip deadlifts or stuck sets on squats anyone? (The latter being one of my all time favourite exercises)
Too many people say these different approaches are incompatible, but not so if you follow a periodization approach to training
6:48 crocs in the gym? That is alpha.
Straight to the point, efficient, clear and exactly the information I needed. Thank you! I love this guy!
Good job big guy, massive difference in you from this to now, obviously you practice what you preach. 👌 love watching your videos its been a big motivator recently. Thank you
Waiting for this book is like waiting for Christmas when I was 10... So excited !
Dude look at Mike's technique is freaking perfect
I just got back in the gym. I am sore as f*ck.
I have been waiting for this feeling for three months. I don't even care that it's not optimal.
Sup bro.
dr Mike is always rational and practical in his advice. Respect.
Incredible content! Would adore more videos like this with Mike.
Have you watched all of these? ruclips.net/p/PL1rSl6Pd49IkXVALuxW78R77aRZ7wy7yS
@@JuggernautTrainingSystems Of course! Not my first rodeo!
Correct me if I am wrong, I was taught it this way: in untrained individuals you have to account for the neural adaptation. I take those few weeks to occur, after that they will access a strength output closer to a muscle failure rather than a neurological recrutement failure. Basically after a month or so the weak link that will need to adapt will be the contractile tissue (and tendons, etc,... although their recovery rate is slower and they are stronger than the muscle so less of a weak link.. but they get along the ride at their own less damage, less recovery balance). So that was supposed to be the main factor leading untrained folks to see muscle growth after a month, as well as their weekly strength increase to diminish( jumping from the neurological adaptation curve to the muscle recovery curve, assuming you train for hypertrophy and don’t max out 1 month into training)
The thing I find is, even though people constantly create videos saying “this is what you need to do to gain muscle! (What I wish I know 10 years ago)” all that stuff. I think that going through the years of training, figuring out what works and doesn’t work for you is very important to getting all your results. Figure it out for yourself, listen to science BUT be skeptical. Obviously train with some kind of logic, but go through the journey at your own pace.
Maybe do a video about protein synthesis post workout . Would be great to learn about that.
Jeff Nippard did a great podcast about MPS :)
Lets look at the extreme; 1. Don't warm up 2. Really stretch the range of motion with heavy weights result : Very sore after 1/ 10 th the volume if not injured.
So at the extreme end we have ideal conditions for injury, in which you certainly don't come back stronger.
So this is my theory:
What if the greater hypertrophic response associated with eccentrics is only made possible because of the extra mechanical tension that we can place on the muscle as opposed to the damage done to it?
ive heard many times before that on average, we're 125-200% stronger on the eccentric portion of the lift as opposed to the concentric.
Maybe its that extra strength that we have on the negative portion of the lift that allows us to place more mevhanical tension (ex. Slower eccentric tempo for metabolic overload, cheat reps with heavier weight for mecahnical tension) on the muscle that results in the average hypertrophy gains seen in the paper above?
Also, think about it:
10%/6.8%= 1.47%
Average greater strength on eccentric portion: 1.25-200%
Given that the two lifters in the study (one doing concentric only and the other doing eccentric only) are going to the same RPE (usually failure in the case of most studies), it lines up perfectly
@GENETIC BEAST why are your legs so skinny
Hi Mike - Velko from MASH jiu-jitsu gym in Michigan!
I have mentioned this before. Thank you very much for your videos but most if not all gyms in North America are closed right now. The information you’re giving, while good it is not needed right now what is more needed is information with respect to homework out, calorie intake, massive loss during licjdiwns etc. etc. For example how and what people need to do a train to to keep their musclex.
Thank you, DR. Mike. For simplifying that. Always looking forward to your videos.
Thanks for watching
You have the letter A showing up in your posterior head skin wrinkles which obvi means you got an A in every class you have taken. Respect. Great vid too
With the forced change to calisthenics, Im experiencing little soreness because of high frequency, but my performance is getting better each session
Dr. Mike always provides clear, pragmatic and science based info! Love it. Just can't decide who can explain this stuff in so few a words between him and Eric Helms?
This was really helpful in that it was concise and easy to digest. Thanks Mike!
Glad it was helpful
Fantastic explanation thanks 🙏
You are welcome
The art of finding the body’s sweet spot as far as inflammation, repair and remodelling! 👍🙏
Fantastic content as always Dr Mike!
Glad you enjoyed it
The Damas studies are awesome
Always informative and thought provoking! Thanks!
Glad it was helpful
The Goldenlock zone is individual and per muscle group. Lets say you do back muscles as hobby pullups, dips, but never squat weight. Then start training to failure with same volume, legs might have 1 week doms, but back recover in 2-3 days. Simple. The volume back was ready for was higher and got less damage than legs.
2:20 blew my fuckn mind bro
I like this videos, I gave a like and I has been subscribed for so long ago, I hope you'll update more videos.
Yet another excellent video with excellent content concisely explained by Dr Mike always an informative very helpful video!!👍👌👏👊😎💯
What about muscle damage and strength gain. Can I get strong without ever getting sore. i.e. greasing the groove type of philosophy. I have heard a few popular old school strength coaches dissuade their followers from ever getting sore, or training to failure.
Really like these videos. Keep me coming !
Thanks, will do
Keep me comming? Lmao
Very good video. Thanks
Glad you liked it
Dear Mike
In your opinion, can you build muscle in a moderate calorie deficit eg 10% below maintenance?
Ps - great content
Hello me do u have any advices for training and nutirition during ramadan. It surely would help a lot of us including me ( thanks for your videos !)
И что наука 2020 говорит о "Теории разрушения"? Есть вообще гиперплазия высокопороговых МВ посредством пролиферации сателлоцитов в условиях дефицита креатина и АТФ? Или это миф?
Very Informative..👍
Love From India 🇮🇳
What about training with a focus on metabolic stress in order to induce less damage from lower loads, but sufficient muscle protein synthesis?
This is amazing!
0:55 building the scalp muscles
This emaizing thanks a lot doc
Most welcome!
Hmmm...so does this mean that introducing things like slow negatives after cheat reps when you find you have plateaued your ability to progressively ovearload the concentric, is actually working completely against you? In this case should you just deload, change rep range and reset?
This video will help understand that: ruclips.net/video/fuis0g2I64w/видео.html
@@JuggernautTrainingSystems Perfect! Thank you very much =)
Do we know for a fact that soreness indicates there was muscle damage? Is there anything else that could cause DOMS?
DOMS could be caused by an actual injury, but, apart from that, in the context of normal weight training, yes, soreness indicates there is muscle damage in the muscle fiber
I hate the video’s but he’s a top Bloke
I really get long-lasting muscle soreness in my hammies, maybe I should reduce the volume a bit
80% of 1RM for 5 sets of 10?!!? I guess that's inefficient beginners with poor 1RMs?
In any case, great video! I wonder if this is why Oly coaches have said you can lift with high frequency if you cut out the eccentric portion of the lift (so fine to do lots of cleans and snatches, but not deadlifts), as the eccentric is said to be the more damaging part of the lift
Is it possible to not be too sore from your workouts and at the same time have no energy? Like a permanent fatigue state? I am barely sore but feel super drained. Great video 👌🏽
Maybe you are systemically overreached. If that's the case, taking a deload week while eating at maintenance should help bring that fatigue down. How long have you been training without deloading? How is your strength progressing? Are you dieting?
Happen to like before I see the video.
Great video :)
Glad you enjoyed it
It depends , most used phrase i use with the clients haha. Only siths deal in absolutes ...
Once I got confused 😂😂😂😂😂😂 and started doing 3-5 sets till failure of bicep curls everyday, 5 minutes between sets
More than doubled my max curls, I was doing 40kilo for 10 reps, after a month, I was doing that for 25-27 reps before failure, strict form. Then suddenly found out that my max curl is actually 75kilo. That's just a month, give or take.
Now I close grip strict curl a 100kilo.
Yesterday I strict pressed a 140kilo sandbag, neutral grip strict press, full ROM. Same routine. Choose a 10rm weight, make it your 25rm overtime, and then start over with a new 10rm weight and repeat indefinitely.
So imho, go apeshit crazy on volume for long enough to give your body time to adapt and you will grow.
However, none of these are science based advice, best advice will be from Dr. Mike Israetel because he researches on this stuff.
I am just a crazy dude who will stay up long nights thinking about the next PR. I am obsessed. I need it fast. I need it now. I need it big.
That ROM at 3:40 😍
So basically training with overlapping soreness is not a bad thing if the performance is not dropping?
In the short term it's ok, but careful with it in the long term, might cause damage to the tissues (joints)
If you wanna be savage, you gotta do damage!
2 dislikes from Lyle MacDonald and Greg Doucette.
Ben Simson why from Lyle ?
@@sbstngrmm5612 Lyle has in the past made comments implying that the likes of Mike, Menno, and Brad simply blindly endorse each other's stance in regards to high volume studies, as if they are in some sort of club and colluding against him. Great researcher, but petulant personality.
@@drboyton1 he is bipolar.
Define "damage"
Yo is that Szat Strength in the background 7:13
Most likely, they train together often.
What if you're not so sore but see a decrease in performance?
That would show a lack of recovery.
Dam. Thats alotta damag3
From my personal experience of 6 years of training, I absolutely believe muscle damage/soreness is linked with muscle growth,
If you’re not sore the next day you didn’t do it right or enough.
Plus muscle soreness builds a mind muscle connection, you can feel the muscle contract a lot more when it’s sore, and it lets you know what muscles your workout is targeting and or not targeting. The best way to achieve muscle soreness is to go to failure on every set. If you don’t go to failure on every set, you’re body has no reason to grow.
I stopped getting sore after my first few weeks of training. In it 10+ years now and I never get sore and keep improving my aesthetic
Also, Dr. Mike 4 PRESIDENT!!!!!!! Make America Jacked Again =)
Muscle damage due to training is causing growth of even bigger muscles
🔥💯
Just train harder than last time bro :P
Damn doc with those lockouts on the hack squat. Made my kneez hurt
Algo
DAMAS studies
Algorithm
"We don't know how damage and growth exactly interact"
*After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).*
your shrugs remind me of Ready for Monday ruclips.net/video/aaGX4JdtQi8/видео.html
That is all.
How could you pay such attention to detail when it comes to your physic but then get caught dead wearing tall white socks and whatever those ugly slipper shoes are?
I dont think he is gay.
Those are Crocs (shame on you for not awaring yourself) and when you're that jacked, who gives a fuck?