There is a lot to dislike about youtube fitness and strength training, but for every 10 vshreds there is 1 Dr. Mike. To have access to information like this in my first year of training is priceless.
When I was a youth I had the ‘Encyclopedia of Bodybuilding” it was a massive (it could double as a 5 lb weight lol) book full of pictures (in B&W) that had all the wisdom of the 90s. It was a great resource compared to the magazines because it wasn’t just disguised advertising for supplements. It was everything a beginner needed and the next best thing to having a trainer. This channel is like a modern version of that book.
I also feel fortunate to have started the hobby with the guidance of knowledgeable and seemingly well-intentioned people like this channel, Mike Dolce, Jeff Nippard and Jeff Cavaliere, and therefore have started with a foundation that has strong core principles, and prioritizes proper technique and nutrition. Beginners to fitness are vulnerable to (the abundance of) misinformation available to them, and can be easily steered in the wrong direction. It’s a shame that they’re so readily preyed upon and misguided by those looking to exploit their interest in improving their health and ability.
Yeah today was my second day in the gym and I’m only 13 years old, I’m trying to get my dream physique before my youth years run out. Happy new year, I hope you reach your goal king 👑
This channel defiantly deserves more subs but Athlean X is one of if not the gold standard for you tube fitness. Dr. Mike should be in that same conversation tho....
@@errolpaul8043 ya the guy who's the pt for major sports teams, celebrities and professional athletes is for beginners. Have you actually ever used his programs I know a few people who have made the purchase. The guy is top notch for beginners, intermediates and advanced trainees
@@N8_Dogg I'd think he'd be a decent PT. But PTs are specialized in injury prevention and rehab. Is he still PT for major sports teams and pro athletes? I've only tried his free programs, but had better results from Scott Hermans free programs. AthX workouts are more towards body building and getting into shape rather than real athletic performance for strength, speed, power. For athletic performance he's way outclassed by Overtime Athletes.
Thank you! After 5+ years of watching fitness youtube videos, you are the FIRST ever coach to actually ask the most important question: "How often can you, or want to actually work out?". It's like all of fitness content is catered towards the top 5% or the lowest 5% on the fitness scale, but no one tries to actually help the 90% in the middle. They don't want to get to the advanced level ever, not even if it was easy to get. They don't want to jump through 20.000 hoops and dedicate their life to their physique - they just want to look aesthetic and stay healthy
“The challenge is for when you’re in the workout; to work hard…” When he starts that part of the monologue; he started speaking to me directly. This information is absolute gold
Boris Sheiko: Powerlifting Foundations and Meathods has became my go-to for programming and all of your videos inspire me. Thank you, Dr. Mike! You're the best! I hope everyone who reads this is getting their gains and eating well. You are loved
Seriously. Dr. Mike has seriously revived the RUclips health culture. Not only is he super hilarious teacher, but those he's surrounded by are great as well.
Between you and Greg Doucette you can’t tell me my little 50 lbs weightloss and transformation wasn’t curated with professionals on my team. I literally thought for this year I want to really make a workout plan and BOOM this video. Now I go to classes, walk, and bike ride depending on how I “feel” that day. I want to go lift weights and look like I know what I’m doing. I’m scared of personal trainers though. The first 2 pushed me way too hard. I would be sore every day and generally hated working out. Now that I do things I like and push myself to my own comfort point, I’m 2 years of working out and 1 year of being really consistent. I don’t want to go back to hating working out.
A whole year later and I’m kinda in the same position as you, I reached out to six pack center youtube channel and some people recommended watching this video and the other 4 on this channel. I saw your comment, and I’m like dude what are the chances, todays the first day of 2023 and I’ve been going to the gym for 2 days now, getting familiar with where the equipment is. And now I’m willing to take it to the next level and properly work out and build my dream physique, any hoo happy new year, hope you reach(ed) your goals king 👑
Best weightlifting channel on RUclips no doubt about it. Been lifting and watching fitness videos for a long time and recently found this amazing channel. Helps with training others too! Thanks Dr.Mike!
The video is very helpful I am now squatting 1.5X my body weight within a year of starting training which was one of my starting goals. Thank you Mike Isratell.
Very excited for the next video. Gyms just reopened in the UK this week after almost 5 months of being shut so this is perfect timing for me as I plan my program.
I love whole-body movements for their time efficiency. I wish I had 2 hours I could spend at the gym, but real-life demands that I might only get 45 minutes.
Omg I'm so excited about this series!!! I've watched three of his other series so I know he will deliver stellar content again on this one, and I really WANTED a series like this! 😃 Thanks, Dr. Mike!!
As a former amateur bb competitor, now on the mend and coming back to lifting, his content and delivery are pure gold. The only thing missing is the only thing someone in my position doesn't need - the judgy ass judgment. I can watch his vids all day and never feel slighted or put down.
People don't understand just how truly hard and time consuming developing an effective program can be. It took me 5 years of hard work and tinkering, but I'm satisfied with what I'm putting myself through. (I have a degree in this no less).
how I avoided burn out starting the gym was I just went in and did the four starting strength exercises (squat DL bench and ohp) for 5 sets with just the bar for 4x a week. my goal wasn't hypertrophy or strength gain. but just to make it a habit to step into the gym, and not get complacent with myself.
I only recently found your channel and became a fan immediately! For the first time ever, someone was able to put some sense into working out for me - and doing so with a great sense of humor that I really appreciate! Thanks a ton!
I'm completely mesmerized by your thorough explanations, natural teaching skills, and high quality information. This video is EXACTLY what I've been looking for to design my beginner strength training program. Thank you SO much!! 🙏
This is a fantastic series by one of my favorite strength training experts -- thanks Dr. Mike. I would love to see an edition of this discussing "How to design your first program ... for intermediates." I bet I'm not the only guy out here who has worked himself to an intermediate stage without ever designing a proper program -- or followed a program we made before we knew what we were really doing. Keep up the good work Doc and thank you a ton for what you do!
Hey Dr.Mike, I was wondering if this series is worth a revisit based on the knowledge and expertise you have gained in the 3 years since this series was put out! If this information is still up to date then awesome!
Man, love the channel. I’m just getting started. I created my own little gym at home. This has helped. I only have to walk 25 steps. I needed that. I joined a gym and I felt weird and would make excuses when I was short for time. I’m obese at 6 foot 315 pounds. I’m down 75 but I wasn’t working out for that and I was saggy. It’s go time. I’ve learned so much from you. My body is freaking out. I love the soreness. Most of my workouts are with dumbbell and bent bar. However I do have a fly machine. I’ve only worked out for 4 weeks. My issue is I get a week through my program I tend to change it. I am not sure why. However Ive watched your videos and based on you I have created a program. I’m going to do it for a month no matter what. My actual first goal is to finish this and reevaluate. Love you channel. Thank you thank you thank you
I am just starting on this video series but I am so thankful for it! Exactly what I need to compliment the online program I am doing to get my personal trainer certificate!! 🙏🏼💪🏼🔥
I tried finding workout routines on yt and surprisingly I can't actually find any. Bunch of them are just hype about what you could do but now showing them all
Amazing breakdown and detail in this video. I like how you mentioned restriction of time as well - I usually get clients to superset between a lower body and upper body exercise.
The best fitness channel ever! Thanks Dr mike and team, given me the tools to finally get consistent and even launch my own channel to share my journey 💪
I've been programmed to think about this stuff in such overcomplicated stupid ways. Having to watch these multiple times. Thanks for putting these out, it's a public service.
@@mattc4266 It depends on what the end goal is. Smith machines take balance out of the equation so you can get in unnatural positions to target a specific muscle group. I.e. squatting with your legs infront of you or calf raises without having to balance a barbell. When the goal is overall strength and training a movement, barbell is king. The free weight allows your body to control bar path and engage miscellaneous muscle to keep you and the weight in a balanced position. I.e. the core and adductors/abductors lighting up during a squat.
Totally new to this world. I want to make sure I understand correctly. I should do full body work outs and those should made up of one exercises per muscle/area. The reps/sets are what get modified as I advance. Example Bicep curl Tricep pull down Bench press’s Shoulder press Etc. Thanks in advance!
I’d made a program for myself about 5-6 years ago using lot from what he’s saying in this it great to know I was learning from lifting and improving. I thought I was just going with what worked for me.
Great video! You make it very simple and basic for all beginners, this is my first plan that I am organizing. Your charts that put in there also were very important and made the video 100 times better. Thanks for going over everything.
"dad doesn't love us" hahaha love your humor man, this video made everything so much clearer, especially for my adhd fucked brain, thanks so much, you were really a push for me since I do any changes in my life slow, this really fucking helps
5x5 squat 5x5 bench 3x 15 pull ups change to the center grip of necessary (being Harry orrery skinny has its advantages) . 3x 15 one leg push ups. 5x5 leg press. 5x5 good girl machine then same but with bad girl machines. We can only use multiples of 5. To progress add a set or a little bit of weight or more pause in deep stretch.
Wish I’d found this video sooner! Gonna give the sample program (with a couple of tweaks) a go. I’ve been lifting for almost a year and I found trying to cram 3 sets of every exercise (that I want to include) per session accumulates fatigue faster. Time to simplify and focus on getting even better at the compound movements.
great video, but for a beginner that's going to be working out at home unsupervised, I think compound movements are safer done with dumbbells than a barbell; there's a lot that can go wrong with a unsupervised, unracked, beginner barbell squat, esp if they've heard from youtube that you should train to failure. At least with a dumbbell squat you can train to failure then just safely put them down.
Spread sessions out evenly for sufficient rest time provided for different muscles. Compound exercises prioritization for efficiency and muscle better A little bit of exercise variation should be implemented from a workout sess to workout sess basis. You dont prioritize the same muscles first every single session, everything should have a rotation at the top and bottom. Alternating supersets, ex: move from back squats to hamstring curls, rest for a minute then go back at it. One muscle rests while the other goes. This is for saving time, fyi it does build up a lot of systematic fatigue and can be detrimental for advanced gym goers.
Awesome. Was doing supersets with two full body exercises and just gassing. Always doing legs first. Nice to get some suggestions for cleaning up my beginner attempt at a routine. Thanks!
I’m doing three weight training sessions a week and have just added in training for Australian rules football 2x a week (1.5 hours per session). Consists of skills, practice and a fair amount of running. I’m surprised that my lifts are still increasing!
Seen a dude in the gym looking like me 3 months from now(future)...so I ask him if there's any RUclips vid I can watch and learn from... he sent me to you. After the first vid I wanted to go and workout again. Lol but ill wait till tomorrow. My family thanks you in advance.
hey mike, thanks for the great information you put out. just got some questions: 1)if we are trying to protect our connective tissue and joints, why are we going with the same set of exercises with only one day break between the same exercise sessions? if we are doing them monday&wednesday because we want to put more emphasis on the compound movements and trying to work them on the first two sessions so we can put max affort possible before accumulative exhaustion, isn't it worse for us in terms of joint and connective tissue health stand point? would't it be just better to put the friday session on wednesday with a mindset of like %10 percent lower weights so we are giving are con.tis./joints a break by not doing the same exercises with only one day of rest inbetween sessions and also not losing the power to be able to carry it over for compounds on friday? 2)I think on wednesday you put the smaller muscles such as triceps and biceps at the beginning of the workout so they dont lag behind compound push/pull movements. if Im not wrong, when you do the biceps and triceps first you can definately limit how much weight you can push or pull and so your chest and back won't get the secondary stimuli relative to bi/triceps like you intended but they simply wont be powerful enough for lets say a rpe of 7 for the actual chest or back muscles, because before you get there your bi/triceps will be done with. where as if you did the push/pulls first, your bi/triceps will be trained to a very good degree considering ur a beginner, then when you add the extra isolation movements such as curls and extensions, your bi/triceps will get the optimal stimuli for each session anyway, with no risk of lagging behind and no risk for your chest and back to lag behind. 3)when I see a program for beginners video, people almost always add a rear delt fly or facepull and say that our front delts get very good stimuli from pushing exercises but our rear delts dont get as much from pulling exercises and this causes the shoulders rolling inwards towards your chest, resulting in bad posture. also almost every program consists of some kind of crunch movement for abs. whats your take on that? again, thank you for the great content you put out, much appreciated
I was hoping for instruction which exercises for which muscles. Like how do I know I've actually hit every muscle necessary or usually forgotten? Which types of exercises might be unnecessary? I liked the example plan, but describing which muscle it is hitting would help newbies, even if it seems obvious.
This was extremely helpful - thank you! I’m committed to getting more fit through strength training, but I’m at a compete loss on how to properly get started. I’m going to follow this entire series. I only have access to a functional trainer and I’m struggling to put together a good program.
There is a lot to dislike about youtube fitness and strength training, but for every 10 vshreds there is 1 Dr. Mike. To have access to information like this in my first year of training is priceless.
same especially the mentality he talks with
When I was a youth I had the ‘Encyclopedia of Bodybuilding” it was a massive (it could double as a 5 lb weight lol) book full of pictures (in B&W) that had all the wisdom of the 90s. It was a great resource compared to the magazines because it wasn’t just disguised advertising for supplements. It was everything a beginner needed and the next best thing to having a trainer. This channel is like a modern version of that book.
I also feel fortunate to have started the hobby with the guidance of knowledgeable and seemingly well-intentioned people like this channel, Mike Dolce, Jeff Nippard and Jeff Cavaliere, and therefore have started with a foundation that has strong core principles, and prioritizes proper technique and nutrition. Beginners to fitness are vulnerable to (the abundance of) misinformation available to them, and can be easily steered in the wrong direction. It’s a shame that they’re so readily preyed upon and misguided by those looking to exploit their interest in improving their health and ability.
Yeah today was my second day in the gym and I’m only 13 years old, I’m trying to get my dream physique before my youth years run out. Happy new year, I hope you reach your goal king 👑
@@Its_Sat You've got the better part of 20 years of "youth years" left. This is not the endeavor to feel rushed about at any age.
This channel is a goldmine of quality content!
Truth
Insane amount of quality information. Knowledge vs fluff ratio is off the charts.
Thanks captain obvious
This channel deserves more subs than AthleanX.
Jeff used to have such good info and then he got all clickbait-y. I really hope he takes a step back and returns to what he was good at.
This channel defiantly deserves more subs but Athlean X is one of if not the gold standard for you tube fitness. Dr. Mike should be in that same conversation tho....
@@N8_Dogg OK AthleanX is okay for beginners and general information. Jack of all trades, but master of none.
@@errolpaul8043 ya the guy who's the pt for major sports teams, celebrities and professional athletes is for beginners. Have you actually ever used his programs I know a few people who have made the purchase. The guy is top notch for beginners, intermediates and advanced trainees
@@N8_Dogg I'd think he'd be a decent PT. But PTs are specialized in injury prevention and rehab. Is he still PT for major sports teams and pro athletes? I've only tried his free programs, but had better results from Scott Hermans free programs. AthX workouts are more towards body building and getting into shape rather than real athletic performance for strength, speed, power. For athletic performance he's way outclassed by Overtime Athletes.
As a newb, this is f**king gold.
Be grateful you found this guy this early. It will save you a lot of wasted years that 99.9% RUclipsrs cause.
0:19 Contents
0:26 Series Intro
1:57 Choosing Session Number
4:37 Choosing Muscle Group Split
7:01 Choosing Exercises
17:45 TLDR
You're doing God's work
Thank you! After 5+ years of watching fitness youtube videos, you are the FIRST ever coach to actually ask the most important question: "How often can you, or want to actually work out?".
It's like all of fitness content is catered towards the top 5% or the lowest 5% on the fitness scale, but no one tries to actually help the 90% in the middle. They don't want to get to the advanced level ever, not even if it was easy to get. They don't want to jump through 20.000 hoops and dedicate their life to their physique - they just want to look aesthetic and stay healthy
“The challenge is for when you’re in the workout; to work hard…”
When he starts that part of the monologue; he started speaking to me directly. This information is absolute gold
Boris Sheiko: Powerlifting Foundations and Meathods has became my go-to for programming and all of your videos inspire me. Thank you, Dr. Mike! You're the best! I hope everyone who reads this is getting their gains and eating well. You are loved
Cheers for the literature recommendation.
@@Horus-Lupercal Yes! Absolutely! I hope it serves you well. May the gains be with you!
Seriously. Dr. Mike has seriously revived the RUclips health culture. Not only is he super hilarious teacher, but those he's surrounded by are great as well.
Talk about timing. I was just thinking about building a new program for myself.
I'm programming for a friend of mine who just started, and this timing was literally perfect
Between you and Greg Doucette you can’t tell me my little 50 lbs weightloss and transformation wasn’t curated with professionals on my team. I literally thought for this year I want to really make a workout plan and BOOM this video. Now I go to classes, walk, and bike ride depending on how I “feel” that day. I want to go lift weights and look like I know what I’m doing. I’m scared of personal trainers though. The first 2 pushed me way too hard. I would be sore every day and generally hated working out. Now that I do things I like and push myself to my own comfort point, I’m 2 years of working out and 1 year of being really consistent. I don’t want to go back to hating working out.
A whole year later and I’m kinda in the same position as you, I reached out to six pack center youtube channel and some people recommended watching this video and the other 4 on this channel. I saw your comment, and I’m like dude what are the chances, todays the first day of 2023 and I’ve been going to the gym for 2 days now, getting familiar with where the equipment is. And now I’m willing to take it to the next level and properly work out and build my dream physique, any hoo happy new year, hope you reach(ed) your goals king 👑
The kind of voice for childrens audio books!! Very informative stuff!!
This channel is a gold mine of quality content
I've been thinking about my first program for the last three weeks! This is perfect. Thanks for all your hard work everyone over there at RP.
Best weightlifting channel on RUclips no doubt about it. Been lifting and watching fitness videos for a long time and recently found this amazing channel. Helps with training others too! Thanks Dr.Mike!
The video is very helpful I am now squatting 1.5X my body weight within a year of starting training which was one of my starting goals. Thank you Mike Isratell.
Really love and enjoy this video series! It’s extremely helpful.
Very excited for the next video. Gyms just reopened in the UK this week after almost 5 months of being shut so this is perfect timing for me as I plan my program.
I love whole-body movements for their time efficiency. I wish I had 2 hours I could spend at the gym, but real-life demands that I might only get 45 minutes.
Same!
Unilateral rack pulls above the waist crew checking in
home gym is the best,any time your free its there it pays for its self over time and can be sold or upgraded when needed buy used for best bargain
Omg I'm so excited about this series!!! I've watched three of his other series so I know he will deliver stellar content again on this one, and I really WANTED a series like this! 😃 Thanks, Dr. Mike!!
As a former amateur bb competitor, now on the mend and coming back to lifting, his content and delivery are pure gold. The only thing missing is the only thing someone in my position doesn't need - the judgy ass judgment. I can watch his vids all day and never feel slighted or put down.
People don't understand just how truly hard and time consuming developing an effective program can be. It took me 5 years of hard work and tinkering, but I'm satisfied with what I'm putting myself through. (I have a degree in this no less).
First one here. Excited to make my first program
same!! super excited!
how I avoided burn out starting the gym was I just went in and did the four starting strength exercises (squat DL bench and ohp) for 5 sets with just the bar for 4x a week.
my goal wasn't hypertrophy or strength gain. but just to make it a habit to step into the gym, and not get complacent with myself.
I only recently found your channel and became a fan immediately! For the first time ever, someone was able to put some sense into working out for me - and doing so with a great sense of humor that I really appreciate! Thanks a ton!
Huge respect for giving this information for free.
If you’re a new PT and you’re not flocking to this video like the salmon in Capistrano, you’re wrong.
“Here’s how to do your job and not get fired!”
I cant believe I havent found this channel before. Im so glad i did
I'm here in 2024. These old videos are way more informative and educational .The new stuff is mostly just for views/entertainment. Those are fun too.😂
💯
I'm completely mesmerized by your thorough explanations, natural teaching skills, and high quality information. This video is EXACTLY what I've been looking for to design my beginner strength training program. Thank you SO much!! 🙏
hell yeah Catherine
RP gives me the confidence to program for myself. Thanks for all the amazing content!
Thanks for making this. Gyms were closed for over half a year in my country. I am taking rebuilding slowly.
This is a fantastic series by one of my favorite strength training experts -- thanks Dr. Mike. I would love to see an edition of this discussing "How to design your first program ... for intermediates."
I bet I'm not the only guy out here who has worked himself to an intermediate stage without ever designing a proper program -- or followed a program we made before we knew what we were really doing.
Keep up the good work Doc and thank you a ton for what you do!
WOW. I wish I found your channel sooner, BUT I'm changing everything. Thank you.
Hey Dr.Mike, I was wondering if this series is worth a revisit based on the knowledge and expertise you have gained in the 3 years since this series was put out! If this information is still up to date then awesome!
This guy may be the best one-stop info spot overall.
I feel like I’ve learned more from this channel in the last 6 weeks than I could have, without it, in a year.
havent trained in months. this is will be perfect
Man, love the channel. I’m just getting started. I created my own little gym at home. This has helped. I only have to walk 25 steps. I needed that. I joined a gym and I felt weird and would make excuses when I was short for time. I’m obese at 6 foot 315 pounds. I’m down 75 but I wasn’t working out for that and I was saggy. It’s go time. I’ve learned so much from you. My body is freaking out. I love the soreness. Most of my workouts are with dumbbell and bent bar. However I do have a fly machine. I’ve only worked out for 4 weeks. My issue is I get a week through my program I tend to change it. I am not sure why. However Ive watched your videos and based on you I have created a program. I’m going to do it for a month no matter what. My actual first goal is to finish this and reevaluate. Love you channel. Thank you thank you thank you
I created my first whole body routine, chest, back, shoulders and core, thanks Dr. Mike.
Insanely helpful for a beginner like me. This channel is incredible.
I am just starting on this video series but I am so thankful for it! Exactly what I need to compliment the online program I am doing to get my personal trainer certificate!!
🙏🏼💪🏼🔥
This is what I feel like I know worded so much better than I can word it. I always learn a little something from every RP video I watch
I tried finding workout routines on yt and surprisingly I can't actually find any. Bunch of them are just hype about what you could do but now showing them all
Yesssssss, perfect topic. Thank you!
Amazing breakdown and detail in this video. I like how you mentioned restriction of time as well - I usually get clients to superset between a lower body and upper body exercise.
The best fitness channel ever! Thanks Dr mike and team, given me the tools to finally get consistent and even launch my own channel to share my journey 💪
Straight addicted to this content. Cant believe this is free!
Your videos are all good, all of them. Thanks
I've been programmed to think about this stuff in such overcomplicated stupid ways. Having to watch these multiple times. Thanks for putting these out, it's a public service.
Excellent video! I created a program for myself recently so excited to see what takeways I can apply to my program from this series.
Everyone who's in the fitness industry and not subbed to RP is taking morbidly obese L's every time Mike drops
Explain why smith machine is superior ?!
@@mattc4266 I owe you no explanations whatsoever, now either enjoy the free content or *scram*
@@vasilzhiliev6057 I do enjoy the free concept but don’t defend someone who is wrong just cuz ur a fan boy
@@mattc4266 It depends on what the end goal is.
Smith machines take balance out of the equation so you can get in unnatural positions to target a specific muscle group. I.e. squatting with your legs infront of you or calf raises without having to balance a barbell.
When the goal is overall strength and training a movement, barbell is king. The free weight allows your body to control bar path and engage miscellaneous muscle to keep you and the weight in a balanced position. I.e. the core and adductors/abductors lighting up during a squat.
@@Maggot00679 okay if you want to target specific muscle groups isn’t that what single joint movements are for ?!?!
This new series is going tp help me so muchh
RP bringing the FIRE look at this
Totally new to this world. I want to make sure I understand correctly.
I should do full body work outs and those should made up of one exercises per muscle/area. The reps/sets are what get modified as I advance.
Example
Bicep curl
Tricep pull down
Bench press’s
Shoulder press
Etc.
Thanks in advance!
I think this is going to be the most useful series of programming guides on this app, at least for me, and I would assume many others.
Finally!! The goddam video that I have been searching ages for!!! 2022 here I come.
I’d made a program for myself about 5-6 years ago using lot from what he’s saying in this it great to know I was learning from lifting and improving. I thought I was just going with what worked for me.
Dr Mike , Luv this VDO , Very Very Useful for Beginners, I learn many things from you, thank You 👍
Literally watch dr Mike videos everyday
Thanks Doc Mike and RP team for this, lots of good take aways here that I can apply to my program
Great video! You make it very simple and basic for all beginners, this is my first plan that I am organizing. Your charts that put in there also were very important and made the video 100 times better. Thanks for going over everything.
"dad doesn't love us" hahaha love your humor man, this video made everything so much clearer, especially for my adhd fucked brain, thanks so much, you were really a push for me since I do any changes in my life slow, this really fucking helps
2-4 sessions a week
Mon Wed Fri
3 sessions, 1 hour each
withing 7 days
easy gains
swimming in the normal kiddy pool first
1h30m
burn out
injury
5x5 squat 5x5 bench 3x 15 pull ups change to the center grip of necessary (being Harry orrery skinny has its advantages) . 3x 15 one leg push ups. 5x5 leg press. 5x5 good girl machine then same but with bad girl machines. We can only use multiples of 5. To progress add a set or a little bit of weight or more pause in deep stretch.
The pause is preferable 5 seconds
Wish I’d found this video sooner! Gonna give the sample program (with a couple of tweaks) a go.
I’ve been lifting for almost a year and I found trying to cram 3 sets of every exercise (that I want to include) per session accumulates fatigue faster. Time to simplify and focus on getting even better at the compound movements.
Thank you for this information... This channel and Dr Mike is amazingly incredible when it comes to delivering informed science
Great tips for beginner lifters and coaches alike!
Thank you so much for this
One of my favorite channels. Very informative/helpful. Thanks for the information.
Thank you so much for the awesome information man ! This is by a mile ahead the best fitness channel on RUclips.
Dr Mike is awesome. Thumbs up
We don’t deserve Dr Mike ❤️❤️❤️❤️ WE DONT DE#ERVE HIM!!!
You know this one is gonna be a great video for beginners or even advanced lifters 💪
great video, but for a beginner that's going to be working out at home unsupervised, I think compound movements are safer done with dumbbells than a barbell; there's a lot that can go wrong with a unsupervised, unracked, beginner barbell squat, esp if they've heard from youtube that you should train to failure. At least with a dumbbell squat you can train to failure then just safely put them down.
Mike,
I really like the your ideas on the muscle priority within the workout and the week. What a great way to look at it. Thanks.
Spread sessions out evenly for sufficient rest time provided for different muscles.
Compound exercises prioritization for efficiency and muscle better
A little bit of exercise variation should be implemented from a workout sess to workout sess basis.
You dont prioritize the same muscles first every single session, everything should have a rotation at the top and bottom.
Alternating supersets, ex: move from back squats to hamstring curls, rest for a minute then go back at it. One muscle rests while the other goes. This is for saving time, fyi it does build up a lot of systematic fatigue and can be detrimental for advanced gym goers.
Awesome. Was doing supersets with two full body exercises and just gassing. Always doing legs first. Nice to get some suggestions for cleaning up my beginner attempt at a routine. Thanks!
Best training content hands down!
THANK YOU. I'VE BEEN HUNTING FOR SOMETHING LIKE THIS
Man this stuff is free. love it. thanks man. 🔥🔥
The power point master !!🥰
Thank you for all the great knowledge you share.
Came here from Jeff Nippard's channel. Great guy and great videos
Thank you so much for providing such an excellent content.
Love, LOVE all these videos! Even though I’m doing a calisthenics/endurance program I’m learning a lot of useful stuff.
Cannot stress How much of good content this is! I would really like to help grow but sadly my friends would not understand the topic
Just discovered this channel….instant sub! Phenomenal content…so much great information and such an intelligent approach to fitness. 💪🔥🏋️♀️🧐🦵
I can’t wait for the rest of this little series! Thanks mike! Great stuff as usual
I’m doing three weight training sessions a week and have just added in training for Australian rules football 2x a week (1.5 hours per session). Consists of skills, practice and a fair amount of running. I’m surprised that my lifts are still increasing!
Learning soooo much from you man, your a beast!
THIS IS SO HELPFUL
Seen a dude in the gym looking like me 3 months from now(future)...so I ask him if there's any RUclips vid I can watch and learn from... he sent me to you. After the first vid I wanted to go and workout again. Lol but ill wait till tomorrow. My family thanks you in advance.
How do you know what you'll look like three months from now? Can you tell the future?
@@Sealed_Chamber lol leave the guy alone lmaooo hes just exited from the adrenaliine or dopamine
hey mike, thanks for the great information you put out. just got some questions:
1)if we are trying to protect our connective tissue and joints, why are we going with the same set of exercises with only one day break between the same exercise sessions? if we are doing them monday&wednesday because we want to put more emphasis on the compound movements and trying to work them on the first two sessions so we can put max affort possible before accumulative exhaustion, isn't it worse for us in terms of joint and connective tissue health stand point? would't it be just better to put the friday session on wednesday with a mindset of like %10 percent lower weights so we are giving are con.tis./joints a break by not doing the same exercises with only one day of rest inbetween sessions and also not losing the power to be able to carry it over for compounds on friday?
2)I think on wednesday you put the smaller muscles such as triceps and biceps at the beginning of the workout so they dont lag behind compound push/pull movements. if Im not wrong, when you do the biceps and triceps first you can definately limit how much weight you can push or pull and so your chest and back won't get the secondary stimuli relative to bi/triceps like you intended but they simply wont be powerful enough for lets say a rpe of 7 for the actual chest or back muscles, because before you get there your bi/triceps will be done with. where as if you did the push/pulls first, your bi/triceps will be trained to a very good degree considering ur a beginner, then when you add the extra isolation movements such as curls and extensions, your bi/triceps will get the optimal stimuli for each session anyway, with no risk of lagging behind and no risk for your chest and back to lag behind.
3)when I see a program for beginners video, people almost always add a rear delt fly or facepull and say that our front delts get very good stimuli from pushing exercises but our rear delts dont get as much from pulling exercises and this causes the shoulders rolling inwards towards your chest, resulting in bad posture. also almost every program consists of some kind of crunch movement for abs. whats your take on that?
again, thank you for the great content you put out, much appreciated
I was hoping for instruction which exercises for which muscles. Like how do I know I've actually hit every muscle necessary or usually forgotten? Which types of exercises might be unnecessary? I liked the example plan, but describing which muscle it is hitting would help newbies, even if it seems obvious.
I also use this channel to verify some of the information other fitness channels put forward
wow. this is still gold.thx
Fucking genius level human right here!
Wonderful info. Just thought big compound exercises were supposed to always go first?
This was extremely helpful - thank you! I’m committed to getting more fit through strength training, but I’m at a compete loss on how to properly get started. I’m going to follow this entire series. I only have access to a functional trainer and I’m struggling to put together a good program.
Lost in the wild without these...