@@REVIVALFitness they are literaly calling me fat cause im eating like a Freak... but thank god my mind is in place and i cant be afected by it otherwise i would develop a ED
@@anaelduarte602 Even if they say it as a joke it becomes old. I would get "are you eating AGAIN?!" numerous times a day. I've heard people say their parents are truly body dysmorphia and ED pushers though.
@@anaelduarte602 You don't need alot of food to build muscle. This is one of the great MYTHS. What you need is QUALITY food. So you cut out as much junk processed food as possible. And DONT sacrifice carbs. People are very ignorant about what muscle is actually made up of. And it's around 70% WATER.
Something a lot of people also don’t think of the fact that you don’t have to have your training all in 7 days. You could bleed into the next week. It doesn’t have to be constrained within a week if you need more recovery. Alot of people try to do too much and cram everything into 7 days and that results in less rest time if you train very hard. Use 8 days if you have to.
The problem is that most things are on a 7 days schedule. If you can't train on Mondays for example, you pretty much have to have a split that's over a multiple of 7 days to get a stable rhythm with no training on Mondays. And doing things like a 21 day split seems probably too complicated for many people.
Right. It’s always viewed as week after week, and not just how many days you need to do it. Go 8 days in a row. Shoot, to 10. Rest for 4 days. Go constantly 2 days on, 2 days off. People just unnecessarily constrict themselves
How will this be applied into the weekly minimum effective volume (MEV)? Do you jst simply ignored those mike israetel/the other volume guideline while approaching this very asynchronous split?
Glad I found this channel while still in my beginner phase (5 months). Maybe I’m still doing some things “wrong” but they sure have reduced after watching vids. Lack of sleep is holding me back lol.
Dude the calves thing is so true 😂 I train calves regularly now, but about a year and a half ago I trained them for the first time in a few years and had to walk on my tippy toes for the next 5 days.
It's worse with squatting, i completely let go of squats and did the again like a month ago. Literally only put 80kg on the bar and slowly did ass to grass to stretch everything out and do a little bit of volume..i was sore for 3 days and i couldn't sit.😂..back in the day i did almost triple the volume on legs and was ready for more in 2 days.
@@fotis3v480 Yeah imo squatting for the first time in awhile is worse on the glutes. It is so hard to sit on the toilet the next few days. Quads and hams also get obliterated from not hitting legs in awhile, but imo calves and glutes make you suffer the most.
fun facts: that's basically the only reason to train them regularly... or not to train them at all! never! and you know what? the results might be basically the same.
6 hours is plenty. I got my chest up to 50 inches and arms up to 17 at 5 7". And I go bed every day 12 and rise 6. Much more important is the RIGHT training and thats HIT.
Damn Bro! That was an unexpectedly comprehensive yet concise video. You hit the nail on the head for a lot of subtopics, building a solid foundation along the way, for the young bucks & aging bulls alike. Keep sharing the evolution, Bro! We're right there with ya 💪😎
watch this please Revelation 14:12 King James Version 12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
I’m 56 years old, and train basically every day, taking a day off only when needed. I have 5 different workouts: chest/rear delts/forearms, back/abs/neck, quads/calves/forearms, biceps/triceps/side delts, hamstrings/calves/abs/neck. Everything gets plenty of recovery time, the major muscles are hit once every 5 days, and the minors like calves are hit twice every 5 days. Training every day can be done, it just needs some thought put into it.
Depends on intensity. If you go to failure or exhaustion you'll easily over train. Even if you take a week off or two you won't even lose any strength, speed, endurance, etc. If you train that much you're just waiting time honestly. All my best workouts and improvements happen after 3 days off. Even the pumps are better.
Since I have weights at home I do the same. I lift everyday. In a seven day period it is chest tris, back bis, chest tris, back bis, squats OHP, RDL shrugs. Mix in face pulls, abs, lat raises. I emphasize incline bench 2:1. Up at 0400. Rarely miss a day.
Hey dude I can say for sure I’m making my way out of novice purgatory and your program and advice has helped. My family and friends have noticed my weight gain (good gains of course 😂). I’ve kinda plateaued the past couple of weeks because of regular life circumstances but I’m getting back on it. Can’t wait to see where I’ll be this time next year.
If you're gonna train hard you need to rest hard. I'm still working on losing fat. Been doing 6 days/week for the last 12 weeks. When my fatigue goes up I just ease up on the volume a bit and eat around maintenance instead of in a deficit and my recovery and energy skyrockets and end up finishing the week off much stronger. I started with 3x week for a few weeks but found myself a lot more satisfied after switching to a 6 day split. When I felt my joints taking a beating I just swapped to less volume / higher rep sessions for a few weeks before going back to higher intensity. Felt much stronger as well after it. I didnt feel satisfied doing a 3x week full body split.
Hey mate do you think I can train 6x a week I honestly love training and spoiled I’m not working rn. I usually sleep between 6-7 hours and nap after school
@ThehollyJesus041 dude it's not rocket science judge how you feel. Once you been training a bit most of your body should heal in a couple days. So if you do chest Monday and by Thursday it feels totally good you'll be fine. Arms and shit could be hit 2-3x for most people no problem. Legs and hamstrings specifically will obv need more time
This will be a great video! As I've become older, I've really put more focus into CNS fatigue management. Really cut out all junk volume and maximize quality sets.
I’m not even 30 but as I’ve gotten stronger, I’ve had to taper down volume, or do less than I anticipated. Some people have steel cable tendons… I don’t.
Man you are so jacked and lean and it's fantastic. [Added afterwards: This became a frustrated rant.] I'm hoping that I put on a lot of muscle with my next bulk, and the next... I should be doing everything right pretty much, I'm not an idiot, but now I've gone from early intermediate numbers and carrying way more fat than I realised at 210 lbs, to currently 185 and not able to do heavy squats or deads, though I did fail a 368 lb deadlift MISERABLY weighing like 190, even though I did a 397 (180 kg) pull with some margin in the high 190s over 50 days into the first leg of the cut (96 days), which was followed by 2 months of hypertrophy-focused bulking (done too much heavy shit while cutting) and now this current cut, which is about 40 days old. That was a run-on sentence. I also did a 300 lb squat at like 190 lbs, on day 81. My PR, weighing 205, was 309. I'm just frustrated, really, because though I am very clearly losing fat and my pressing seems about as strong as at 210, but it never ends. More and more is discounted. More and more fat that I couldn't see before, or am I just delusional? I don't know. If I'm doing something wrong, I want to know it so I can change it. I started on Jan 7th 2020 and while I didn't exactly know what I was doing from day 1, I've stayed true throughout all this time.
About sleep, i took melatonin for some months when i was deep into a cut, for me 6mg+ is what's effective and i instantly fall asleep within 1h but usually the overall sleep quality won't be that good. Another thing i did was using a fan, even in winter, it really drowns out any annoying external noise and makes you fall asleep easier and sleep better, highly recommend it as I'm still doing that
I've recently started a 3x week 1.5x frequency routine and I'm loving it. Basically I do Legs + arms on day 1. Back + chest + shoulders on day 2. And each week is 1,2,1 and then 2,1,2 which makes for 1.5x frequency. Each day, I train abs and lower back, and forearms. I also try to add indirect arm training the days I train back and chest, and some indirect back and chest training when I train arms (for instance adding some chinups and dips). Making it an almost 3x frecuency in some way, but without the mental drain. I will see if I can keep this for long and see how it goes. I like having my muscles more fresh with 4-5 rest days in between for each muscle group.
I think for most people the main issues are too much volume with poor intensity and not enough calories. The rest of the stuff of course are important, but I think most lifter have a clue on that. The volume think is just bad, man. People think you need 4 sets of everything and that too, twice a week. And they eat 2000 calories a day, but, but "I had 200g of protein". Proper intensity, small surplus and normal sleeping schedule will get us to like 90% of the results. Then for the elite lifters ofc there are some other things that can help, but for the average lifter that's about it.
well the issue is for me (as stated in the video) MY MOM IS the one cooking, I'm underage and ive got no clue how to cook and no money to buy food, she buys groceries and i can make requests but she works alot and sometimes just doesnt feel like cooking because of a long day at work (shes a cleaner) which is understandable. What should i do? what all should i eat? what should i cut out of my diet and what do i keep?
Take your allowance or save your lunch money and grab some good pasture raised eggs. Toss the eggs in a pot and cover them with cold water (about 1” above the eggs). Bring the pot with eggs and water to a boil. When the water is finally bubbling, turn the heat off and cover the pot with a lid. Leave the eggs in the pot of hot water for 10 minutes, and then you will have perfect little hard boiled eggs to build your muscles. 💪
Ive bulked for the past four months, went from 65kg to 75kg (5'8") and I cant go a day without someone saying Im gone huge, even though I dont think Im that big yet I was spinning my wheels in the gym but your videos definitely helped me get out of the cycle
I'm middle aged and in the best shape ive ever been in. Periodization works folks - it takes a while to get it nailed down but I now see deload week (every 6 or so weeks) as my growth week. Ps: programmed right PPL is fine - id rather spend 35/45 min in the gym 6 days a week than an hour and a half in the gym 3x a week tbh. The total volume basically works out the same bro. Its horses for courses.
for me full body works best. as a student who works in a lab which requires intensive labour full body 3 times is a life saver. but one has to do quite a lot of supersets. eg. back squats and tricep pushdowns or biceps or forearms, rdl and machine rows, calves abs leg curl forearms is my fav
You DONT have to do a bunch of supersets. You're cutting into aerobic recovery between sets and likely not fully recovered by next workout. Use it for one combo per session.
The most tangible change in my ability to fall asleep was when I started to read every night. Even if I manage just a few pages, i can almost instantly fall asleep after that. I use ear plugs while reading to help me focus and it's like it's shutting all the right things off. I did't read in bed for the longest time because i thought it would be stressful as reading is a big part of my job as well, but it's not comparable at all. And to whoever is thinking about taking Melatonin: familiarize yourself with the possible long term effects regular use can have and properly weigh the benefits against the possible negatives for yourself.
Whenever i an sleeping well i progress well. Sleep os definetely most important however i do have bouts of bad sleep due to being off circadian rhythm and or other issues causing me to not be able to sleep more than 6 to 7 hours and my performance isnt as good
watch this pls Revelation 14:12 King James Version 12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
Sometimes less is more. Train hard with fewer exercises with less frequency might get you the gains better than if you do high selection of exercises, high frequency, etc. which could just be building a lot fatigue over time if your sleep is shit, etc. Like I been doing low volume, high intensity, full body twice a week and I always feel recovered and making gains steadily and surely. Why? Cause I am giving my body 5 days to recover from those two days of hard training to get good sleep in, get protein in, get a lot of water in, etc. Recovery is where the gains are actually made. That’s needs to be prioritized. Also auto regulation plays a massive role in all this too. You might only have gotten 5 or 6 hours of sleep cause you just couldn’t get yourself to sleep and you gotta go to the gym that day, it would be wise to lower the volume and keep the intensity decently high.
Great content Bro. You deserve far more subs. For ME, it is full body MWF with not much done for legs except cardio things on the other days because my legs are already too big. Do you have a vid for that?
15:55 I'd just recommend to stay away from empty calories when bulking if you want to put on quality weight,I mainly avoid breads/flour and processed sugar and funny enough I get bigger but not bloated
When it comes to eating, before i got my first job and started buying my own food, my parents always told me that im eating their paychecks away cause i eat the entire fridge lol. Gotta do what u gotta do.
watch thia pls Revelation 14:12 King James Version 12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
I heard a quote saying "Working hard is stupid, working hard is just making up for a lack of proper time management and structure" and it really hit me, im doing a 4 day week program now, strictly sticking to the program, no overshooting, no adding 3x15 rpe 10 sets of shoulders or arms every damn session. And damn does it pay off. Not just in the gym but everywhere
Since I’ve been using a smart scale everyday, I can tell when I’m breaking down muscle, then when it’s rebuilt, by how the numbers change. DOMS is mostly a liar. I was doing cardio last night and saw a horrible special forces reality show. I had to contain myself from yelling out loud “who’s going to carry the boats?”. The contestants were failing hard at carrying the actual boats.
I do PPL 3x a week. Works well for me. 5 Sets. Last set until failure. I do boxing the other 3 days. But my upper body is mostly calisthenics. Legs is where I use the most weights.
this is my split: Do you see an issue with it? i’m 19 and have been working out for a few months and this is what i’ve found that works best for me and my schedule. Chest and Triceps Back and Biceps Shoulders and Legs Rest Repeat
in terms of the split: I feel like everyone says their favorite split is ”the best”. I’ve heard just do whatever works for you. I’ve never heard this advice from anyone else. Could you give some other credible sources who say the same ?
about the pre workout, I think I needed to hear this. I´ve been taking 1,5-2 scoops of this stuff for the past 5 months, 6 days a week (ppl brah). Yesterday I decided not to take it and I could barely do half of what I usually do, and I felt like I was going to fall asleep on the lat pulldown machine when resting between sets. In hindsight its really stupid but I was telling myself that at least Im natural so how bad can this be, some people are injecting cattle hormones. Had awesome workouts and progress throughout the summer though :).
@@REVIVALFitness the word "drug" really stretches it because now we can add all the fentanyl junkies who have touched a weight to the "not natural" category and theyre typically small as shit
I'm quite the beginner (3rd month in the gym lol), mainly started so that I could strengthen my back to alleviate my scoliosis but ended up getting dragged into the rabbit hole now. This channel has helped a lot to save me from the major pitfalls though, especially regarding diet (I tried "maingaining" for a while but after seeing minimal success I eventually resorted to a regular bulk). Currently I'm running a 5 day per week split (upper/lower/push/pull/legs), it's just a slight mod of the normal upper lower split but by having the extra day I don't have to spend as much time in the gym on each individual day. If you guys have any other advice it would be appreciated!
About the doing the same thing over and over. Wow my shoulders and arybeen in pain for months. And when i sleep it hurts. And i work on the laptop, it hurts.
I do high frequency and low volume, will it mess up with my recovery,. Here's my split D1: 3 x Pistol squats 1 x RDL D2: 3 x Bench 3x lateral raise 3 x tricep exercises D3: 3 x Inverted 3 x Lat Pulldown 1 x facepull 3 x Curls D4: 3 x OHP 3 x chest flies 3 x Tricep 1 or 2 sets x Lateral D5: 3 x Pistol squats 1 x RDL(depnds on lowerback soreness) D6: 3 x Pushups (superset) Rows 2x Prone Y raises 2 x facpull D7: 3 x Arms Breath in - eccentric Breath out - concentric
I don't have access to a squat rack I do have access to hack squat and leg extension I can only spend 45 minutes in the gym everyday so I had to put it like this.
I haven't had a rest day in over 2 months and I box/had a strenuous job on the side but I still feel good and recovered, should I really consider dropping days?
Dropping caffeine was one of the best thing I have ever done. I used to drink around 4-6 cups of strong Swedish coffee (strong enough to give a baby elephant myocarditis) and 1-2 super strong energy drinks. Massive insomnia problems. I went cold turkey at the start of 2020 and did not have caffeine (except small amounts in soda or green tea a few times) for an entire year. I've started again, but I'm keeping it at 1 small cup on my work days since 2021 and I've managed to keep it at that since then. I sleep like a king since 2020.
Its kinda funny that when I was younger and always looking and making all sort of healthy recipes my parents would make faces and say stupid stuff,now that they got older and health problems started appearing they got on the health stuff,better later than never I guess😅
I find that I have been having left forearm pain in the last two weeks. I wonder if I need to do a de-load. I'm doing a 4-day upper/lower, not a PPL. And I only do 3 sets of a bicep curl variation twice a week (usually standing/seated dumbbell bicep curl on A and unilateral preacher curl machine on B). I was also doing 3 sets of chin-ups once a week. I am planning on swapping out the supinated chin-ups for (pronated) pull-ups for now to put less stress on my forearm. I felt some left forearm pain today too just picking up a 45 lb plate with my left hand. Someone suggested warming up with light weight high reps of hammer curls before doing bicep curls to get blood flowing to the forearm first. I tried that today. But I still feel left forearm pain doing bicep curls. Even after I went down to lighter dumbbells. Any suggestions on how to recover the left forearm? Do I have to see a physiotherapist or massage therapist? Or is this like a strain that needs a bit more time to resolve on its own?
If the actual volume is exactly the same per week (or even possibly less) as say a typical 3 days per week full body split, why is it ridicolous to just spread that same overall weekly volume over 6 or even 7 days? Each gym session is much less daunting and you also this way perform each set in a more fresh state. And of course since each individual session is lower volume you therefore won't need as long to recover from a given session comoared to if you crammed all your weekly volume into only 3 higher volume sessions? Why is it in any way bad to simply spread out the same workload over more days? It seems intuitively rational and prefferable - at least if you live close to the gym, you enjoy it, you have time for it and it's not a very busy gym.
Sadly it doesn't work like that because as he said in the video you're still involving the joints ligaments tendons and all that stuff whenever you're in the gym and also you're cns is also slowly creeping to the top end of the fatigue that it can manage but instead if you have 4 rest days per week compared to no rest or 1 day of rest , fatigue gonna be kept at mild/moderate levels,"even when volume is equated",you'll be even more fresh than in a ppl split. Also if you're strong you can't bang away heavy shit 6/7 days a week even when volume is equated for the reasons mentioned above.More isn't always better in some aspects ,and in this case instead of more gym days more rest days are indefinitely better. Ultimately ppl isn't ridiculous,but there are far more efficient ways to go about it.
honestly i kinda like my PPL split, i do want more rest days though, do you think it would be okay to do PPL 1x a week so, push rest pull rest legs rest rest?
As for caffeine, coffee bro. No energy drinks, no pwo. I just stick to coffe. usually consume my last cup at 4-5 pm at the latest. It does help and if you get good quality coffee its healthy as well. I just make coffee at home, never buy any lattes or anything. Just black coffee without sugar.
Another factor with caffeine is that it hurts your quality of sleep, even if you do fall asleep fast, which hurts your gains. You're better off not taking it at all outside of relatively early in the morning.
On a bulk, is it best to limit the amount of sugar/processed junk you eat for recovery and strength gains. Like would you gain more fat on the same calories, the more junk type food you eat compared to whole foods
I say yes. I’ve experienced this myself as have many others. Sometimes you have to get the food in, but relying on high sugar and stuff with a lot of seed oil is going to drive inflammation, shift your hormones into more fat storage, and make recovery take longer than it needs to. If you’re bulking your face off and don’t care, this doesn’t matter as much, but if you want to keep it tighter, it will have an impact.
17:05 Seed oils are inflammatory? Can you support this with good data? I watched a video on Nutrition Made Simple! channel where a guy does an overview of the research on this topic. And it's completely the opposite. Such fats are anti-inflammatory.
That guy is a hack who poses epidemiology as hard science, which it isn’t. They’re extremely inflammatory based on how they’re made alone, which involves a lot of solvents and chemicals, and the unstable nature of polyunsaturated bonds means they oxidize rapidly.
You can watch videos from guys like Gary Fettke, Chris Knobbe, Paul Mason, Cate Shanahan and others who break this down in more detail. But anybody denying how inflammatory seed oils are at this point is either ignorant or lying.
@@REVIVALFitness Ok, I got back from work and started checking out the people you recommended, and as far as I can see they are not specialists or doctors of nutrition (one is an orthopaedist, the other an ophthalmologist) so this is not their area of expertise. They also don't have any research on the subject. I'll listen to what they have to say out of curiosity, but for me RCTs are more credible than the words of some people who want to make money out of controversy.
What corporation(s) paid for the study/studies that produced research which states that seed oils are anti-inflammatory? From personal experience, when I quit ingesting all seed oils my inflammation went down…and pretty quickly. I don’t trust Monsanto, Dow, or any other chemical companies who say we should all eat their laboratory made products. I’ll stick with eating animal fat made by nature, thank you. 💪🐰✌️
@@JackTheRabbitMusicWhat about checking for yourself and verifying that such research was paid for by someone (we are talking about dozens of studies done by different research centres around the world and different groups of scientists). In addition, check for yourself how they were conducted and whether the method was correct. And don't listen to random people on the internet and lock yourself in an information bubble made of tinfoil ;)
I used to be one of those guys who took ungodly amounts of caffeine. Like I was always a caffeine junky in high school, drinking 3 energy drinks a day , along with plenty of coffee. When I was cutting last year during the fall, I began slipping back into my addiction. Drinking one energy drink a day and 5 to 6 more coffees. Nowadays, I've gotten my shit together, and I only drink one cup of coffee a day. And I don't take any other caffenated products. Not even pre-workout (which almost all of it is garbage anyways). The only thing I use for pre now is just normal carbs
I'm on the other side of the spectrum when it comes to eating out. I legit make all my meals from scratch. It will always be cheaper to make food then buy it as the businesses buy the same stuff you do to make their food and they need to make a profit
12:00 literally me. Im 6' and ectomorph (closer to an mesomorph) and ohps are an invitation to disc hernias for me. Way worse than rows and back squats which I have no issues doing even with heavy weight (I train for 13 months btw)
what should I do instead of deadlift? (I can only do RDL, conventional is very stressful on my lower back due to my genetics. I am very prone to lower back hernia, I know it for a fact.)
If conventional is that bad for your low back, RDL isn’t gonna be much different. They’re the same movement besides conventional starting on the floor. Your form is more than likely not good.
@@REVIVALFitness I'm sure my form isn't perfect. But I generally want to avoid these type of movements. What do you recommend? Can I replace them with a back and a leg exercise?
doms - meaning delayed - means they re really delayed, like the next day after workout everything is just fine, but the very next day (48hrs later) you re a fokin zombie, cant walk, cant stand up from sitting.. that's what doms are. not that tightness after workout
On the contrary, there are tons of guys who go to the gym 6-7 days per week and are barely getting anywhere. But they’re convinced they must train that much.
You could, but the basis of upper/lower is 4 training days and 3 rest days per week. It’s been done successfully for decades like this. People try way too hard to fix what isn’t broken.
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The parents questioning your eating habits is so fucking true lol
It blows their minds
@@REVIVALFitness they are literaly calling me fat cause im eating like a Freak... but thank god my mind is in place and i cant be afected by it otherwise i would develop a ED
@@anaelduarte602 Even if they say it as a joke it becomes old. I would get "are you eating AGAIN?!" numerous times a day. I've heard people say their parents are truly body dysmorphia and ED pushers though.
@@anaelduarte602
You don't need alot of food to build muscle. This is one of the great MYTHS. What you need is QUALITY food. So you cut out as much junk processed food as possible. And DONT sacrifice carbs. People are very ignorant about what muscle is actually made up of. And it's around 70% WATER.
@@fender1000100 You DO need a lot of calories to build muscles. Eat train rest eat train rest
Something a lot of people also don’t think of the fact that you don’t have to have your training all in 7 days. You could bleed into the next week. It doesn’t have to be constrained within a week if you need more recovery. Alot of people try to do too much and cram everything into 7 days and that results in less rest time if you train very hard. Use 8 days if you have to.
Exactly, people are trapped in the 7 day interval mindset, as opposed to seeing days as continuous.
exactly. Switching to a 9 day split is the best shit i ever did in my lifting career
The problem is that most things are on a 7 days schedule. If you can't train on Mondays for example, you pretty much have to have a split that's over a multiple of 7 days to get a stable rhythm with no training on Mondays. And doing things like a 21 day split seems probably too complicated for many people.
Right.
It’s always viewed as week after week, and not just how many days you need to do it.
Go 8 days in a row. Shoot, to 10. Rest for 4 days. Go constantly 2 days on, 2 days off.
People just unnecessarily constrict themselves
How will this be applied into the weekly minimum effective volume (MEV)? Do you jst simply ignored those mike israetel/the other volume guideline while approaching this very asynchronous split?
Glad I found this channel while still in my beginner phase (5 months). Maybe I’m still doing some things “wrong” but they sure have reduced after watching vids. Lack of sleep is holding me back lol.
🤝
Just do 5*5 SL or SS. Low volume enough, easy to follow and very effective
so grateful I got out of the Greg phase, bulked from 155 to 185, accompanied with PPL, hit my first 225 bench ( pause ), thank you ❤
Greg phase is a rite of passage.
did you use a 6x PPL split? He seems to be against that
Dude the calves thing is so true 😂 I train calves regularly now, but about a year and a half ago I trained them for the first time in a few years and had to walk on my tippy toes for the next 5 days.
It’s beautiful pain. 😝
It's worse with squatting, i completely let go of squats and did the again like a month ago.
Literally only put 80kg on the bar and slowly did ass to grass to stretch everything out and do a little bit of volume..i was sore for 3 days and i couldn't sit.😂..back in the day i did almost triple the volume on legs and was ready for more in 2 days.
@@fotis3v480 Yeah imo squatting for the first time in awhile is worse on the glutes. It is so hard to sit on the toilet the next few days. Quads and hams also get obliterated from not hitting legs in awhile, but imo calves and glutes make you suffer the most.
@@fotis3v480
If you were ready for more in two days you weren't training properly.
fun facts: that's basically the only reason to train them regularly... or not to train them at all! never! and you know what? the results might be basically the same.
What I like about this content, is that MK grows as his channel grows. He’s literally the epitome of practicing what one preaches.
My sleep is pretty bad in all honesty. Everything else is on point.
Most overlook it.
Real
6 hours is plenty. I got my chest up to 50 inches and arms up to 17 at 5 7". And I go bed every day 12 and rise 6. Much more important is the RIGHT training and thats HIT.
Damn Bro! That was an unexpectedly comprehensive yet concise video. You hit the nail on the head for a lot of subtopics, building a solid foundation along the way, for the young bucks & aging bulls alike. Keep sharing the evolution, Bro! We're right there with ya 💪😎
Thank you 🤜🤛
Post workout Pasta + ground beef... Ready to bulk up to 600 lbs while watching Revival Fitness 😎
Chef crackhead!
Я КАК МОЛОДОЙ РЕЙМИН, Я КАК МОЛДОВАНИН!
watch this please
Revelation 14:12
King James Version
12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
I’m 56 years old, and train basically every day, taking a day off only when needed. I have 5 different workouts: chest/rear delts/forearms, back/abs/neck, quads/calves/forearms, biceps/triceps/side delts, hamstrings/calves/abs/neck. Everything gets plenty of recovery time, the major muscles are hit once every 5 days, and the minors like calves are hit twice every 5 days. Training every day can be done, it just needs some thought put into it.
Depends on intensity. If you go to failure or exhaustion you'll easily over train. Even if you take a week off or two you won't even lose any strength, speed, endurance, etc. If you train that much you're just waiting time honestly. All my best workouts and improvements happen after 3 days off. Even the pumps are better.
Since I have weights at home I do the same. I lift everyday. In a seven day period it is chest tris, back bis, chest tris, back bis, squats OHP, RDL shrugs. Mix in face pulls, abs, lat raises. I emphasize incline bench 2:1. Up at 0400. Rarely miss a day.
@@Conservative_carnivorebeen training many years. I’d know if I was wasting my time
Ur vids are always so in depth, glad to stumble upon your content as I’m beginning my journey, thanks man
🤜🤛
Well done bro! Finally someone that tells it right!
I am telling the same stuff in my channel + I am doing a Re-Transformation !
Keep up man!
Hey dude I can say for sure I’m making my way out of novice purgatory and your program and advice has helped. My family and friends have noticed my weight gain (good gains of course 😂). I’ve kinda plateaued the past couple of weeks because of regular life circumstances but I’m getting back on it. Can’t wait to see where I’ll be this time next year.
Great work 🤜🤛
That’s why I ppl double daily sessions, so I can train 172% of the year
Space time continuum: mogged
Bra!
Scott Steiner's workout
@@kidbrown2010 damn I didn't know
I just did trail and error
Bro, I hate to break it to you but I think they call that full body
ЭЙ ЭЙ РИФМАГЕЙ ЭЙ ЭЙ РИФМАГЕЙ
If you're gonna train hard you need to rest hard. I'm still working on losing fat. Been doing 6 days/week for the last 12 weeks. When my fatigue goes up I just ease up on the volume a bit and eat around maintenance instead of in a deficit and my recovery and energy skyrockets and end up finishing the week off much stronger. I started with 3x week for a few weeks but found myself a lot more satisfied after switching to a 6 day split.
When I felt my joints taking a beating I just swapped to less volume / higher rep sessions for a few weeks before going back to higher intensity. Felt much stronger as well after it. I didnt feel satisfied doing a 3x week full body split.
Hey mate do you think I can train 6x a week I honestly love training and spoiled I’m not working rn. I usually sleep between 6-7 hours and nap after school
@ThehollyJesus041 dude it's not rocket science judge how you feel. Once you been training a bit most of your body should heal in a couple days. So if you do chest Monday and by Thursday it feels totally good you'll be fine. Arms and shit could be hit 2-3x for most people no problem. Legs and hamstrings specifically will obv need more time
This will be a great video! As I've become older, I've really put more focus into CNS fatigue management. Really cut out all junk volume and maximize quality sets.
I’m not even 30 but as I’ve gotten stronger, I’ve had to taper down volume, or do less than I anticipated. Some people have steel cable tendons… I don’t.
How did u watch the video that quick?
@@0fficer_friendly 1.75 speed
@@0fficer_friendlyread his first sentence again
Can you rate my routine?
Day 1/4 -Leg Day
Barbell SLDL - 3x6-10
Barbell Back Squat - 3x6-10
Lying Leg Curl - 3x8-12
Leg Extension - 3x8-12
Hip Adductor - 3x8-12
Donkey Calf Raises - 4x11-15
Day 2/5 Chest and Back
Lat Pulldown - 3x8-12 (Reps)
Incline DB Press - 3x8-12
Incline Row - 3x8-12
Pec Deck - 3x8-12
Single Arm DB Row -3x8-12
DB Shrugs - 3x8-12
Neck Curls - 3x11-15
Day 3 - Shoulders & Arms
Standing DB Press - 3x8-12
Rear-Delt Kickbacks - 3x11-15
Standing DB Curl - 3x8-12
Rope Pushdown - 3x8-12
Cable Lateral Raise - 3x11-15
Machine Preacher Curl (Hammer Grip) - 3x8-12
Farmer’s Carry - 1xFailure (Painful AF)
Day 1/3/5
Cable Lateral Raise - 3x11-15
Great quality information bro, why are u not getting enough subscribers u deserve atleast a million sub
Thank you. I think I’ve been too honest and I don’t pretend to be positive and kiss ass. Those hurt you.
Bro you caught me slouching 😂
Man you are so jacked and lean and it's fantastic. [Added afterwards: This became a frustrated rant.] I'm hoping that I put on a lot of muscle with my next bulk, and the next... I should be doing everything right pretty much, I'm not an idiot, but now I've gone from early intermediate numbers and carrying way more fat than I realised at 210 lbs, to currently 185 and not able to do heavy squats or deads, though I did fail a 368 lb deadlift MISERABLY weighing like 190, even though I did a 397 (180 kg) pull with some margin in the high 190s over 50 days into the first leg of the cut (96 days), which was followed by 2 months of hypertrophy-focused bulking (done too much heavy shit while cutting) and now this current cut, which is about 40 days old. That was a run-on sentence. I also did a 300 lb squat at like 190 lbs, on day 81. My PR, weighing 205, was 309. I'm just frustrated, really, because though I am very clearly losing fat and my pressing seems about as strong as at 210, but it never ends. More and more is discounted. More and more fat that I couldn't see before, or am I just delusional? I don't know. If I'm doing something wrong, I want to know it so I can change it. I started on Jan 7th 2020 and while I didn't exactly know what I was doing from day 1, I've stayed true throughout all this time.
this channel gonna blow up soon
✊
Woah! Sponsored by bob and brad! I love them!
💪🏼
Great content. Most people I know can't get jacked simply because of not sticking to high protein diet even though they're training hard.
Самый ловкий рома реймин
About sleep, i took melatonin for some months when i was deep into a cut, for me 6mg+ is what's effective and i instantly fall asleep within 1h but usually the overall sleep quality won't be that good. Another thing i did was using a fan, even in winter, it really drowns out any annoying external noise and makes you fall asleep easier and sleep better, highly recommend it as I'm still doing that
Lots of wisdom here👍🏻
I've recently started a 3x week 1.5x frequency routine and I'm loving it. Basically I do Legs + arms on day 1. Back + chest + shoulders on day 2. And each week is 1,2,1 and then 2,1,2 which makes for 1.5x frequency. Each day, I train abs and lower back, and forearms. I also try to add indirect arm training the days I train back and chest, and some indirect back and chest training when I train arms (for instance adding some chinups and dips). Making it an almost 3x frecuency in some way, but without the mental drain. I will see if I can keep this for long and see how it goes. I like having my muscles more fresh with 4-5 rest days in between for each muscle group.
@@ItachiUzumaki-pl5rr Every day? no, only Monday Wednesday and Friday. What a fool you are lol.
This was an awesome video!
I think for most people the main issues are too much volume with poor intensity and not enough calories. The rest of the stuff of course are important, but I think most lifter have a clue on that. The volume think is just bad, man. People think you need 4 sets of everything and that too, twice a week. And they eat 2000 calories a day, but, but "I had 200g of protein". Proper intensity, small surplus and normal sleeping schedule will get us to like 90% of the results. Then for the elite lifters ofc there are some other things that can help, but for the average lifter that's about it.
i gained so much muscle just because I followed your advice its crazyyyyyyyyy
🤘
well the issue is for me (as stated in the video) MY MOM IS the one cooking, I'm underage and ive got no clue how to cook and no money to buy food, she buys groceries and i can make requests but she works alot and sometimes just doesnt feel like cooking because of a long day at work (shes a cleaner) which is understandable. What should i do? what all should i eat? what should i cut out of my diet and what do i keep?
Take your allowance or save your lunch money and grab some good pasture raised eggs. Toss the eggs in a pot and cover them with cold water (about 1” above the eggs). Bring the pot with eggs and water to a boil. When the water is finally bubbling, turn the heat off and cover the pot with a lid. Leave the eggs in the pot of hot water for 10 minutes, and then you will have perfect little hard boiled eggs to build your muscles. 💪
Those guns are the bomb! And this one looks exceptional with that adjustable head. Thanks for 10% off MK.
Insanely underrated channel
Thank you 🤝
Professor Matthew back at it again 📝💯
🧠📈
Nice information, but also I love how your head moves like a puppet
Ive bulked for the past four months, went from 65kg to 75kg (5'8") and I cant go a day without someone saying Im gone huge, even though I dont think Im that big yet
I was spinning my wheels in the gym but your videos definitely helped me get out of the cycle
Good work 🤜🤛
I’m going to try your 4 day split after I finish my current Mesocycle
I'm middle aged and in the best shape ive ever been in.
Periodization works folks - it takes a while to get it nailed down but I now see deload week (every 6 or so weeks) as my growth week.
Ps: programmed right PPL is fine - id rather spend 35/45 min in the gym 6 days a week than an hour and a half in the gym 3x a week tbh.
The total volume basically works out the same bro.
Its horses for courses.
for me full body works best. as a student who works in a lab which requires intensive labour full body 3 times is a life saver. but one has to do quite a lot of supersets. eg. back squats and tricep pushdowns or biceps or forearms, rdl and machine rows, calves abs leg curl forearms is my fav
You DONT have to do a bunch of supersets. You're cutting into aerobic recovery between sets and likely not fully recovered by next workout. Use it for one combo per session.
@@GUITARTIME2024 depends on your work capacity. someone with good endurance won’t have a problem with it
The most tangible change in my ability to fall asleep was when I started to read every night. Even if I manage just a few pages, i can almost instantly fall asleep after that. I use ear plugs while reading to help me focus and it's like it's shutting all the right things off. I did't read in bed for the longest time because i thought it would be stressful as reading is a big part of my job as well, but it's not comparable at all.
And to whoever is thinking about taking Melatonin: familiarize yourself with the possible long term effects regular use can have and properly weigh the benefits against the possible negatives for yourself.
Whenever i an sleeping well i progress well. Sleep os definetely most important however i do have bouts of bad sleep due to being off circadian rhythm and or other issues causing me to not be able to sleep more than 6 to 7 hours and my performance isnt as good
The ad reminded me of the Satisfaction music video 😳😳😳
Thank you I didn’t know the ragu marinara sauce was what I was missing
Ахах реймин
4 day split. I don’t base it around the week. This gives me the right volume for my intensity and enough rest days for recovery
raymean на Превью?)
watch this pls
Revelation 14:12
King James Version
12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
Sometimes less is more. Train hard with fewer exercises with less frequency might get you the gains better than if you do high selection of exercises, high frequency, etc. which could just be building a lot fatigue over time if your sleep is shit, etc.
Like I been doing low volume, high intensity, full body twice a week and I always feel recovered and making gains steadily and surely.
Why? Cause I am giving my body 5 days to recover from those two days of hard training to get good sleep in, get protein in, get a lot of water in, etc.
Recovery is where the gains are actually made. That’s needs to be prioritized.
Also auto regulation plays a massive role in all this too. You might only have gotten 5 or 6 hours of sleep cause you just couldn’t get yourself to sleep and you gotta go to the gym that day, it would be wise to lower the volume and keep the intensity decently high.
Great content Bro. You deserve far more subs. For ME, it is full body MWF with not much done for legs except cardio things on the other days because my legs are already too big. Do you have a vid for that?
🔥guide bro awesome
🤜🤛
Реймин, хорооооооооооош
Спасибо за эти семь правил жизни❤❤❤
Thumbnail dude must be famous because I’ve gotten 50 Russian comments in the past few hours
@@REVIVALFitnessyes, he is rapper Raymean
Рэймин ты чего?
15:55 I'd just recommend to stay away from empty calories when bulking if you want to put on quality weight,I mainly avoid breads/flour and processed sugar and funny enough I get bigger but not bloated
When it comes to eating, before i got my first job and started buying my own food, my parents always told me that im eating their paychecks away cause i eat the entire fridge lol. Gotta do what u gotta do.
А что на превью делает Raymean?
watch thia pls
Revelation 14:12
King James Version
12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
Lmao the sleep one is the hardest for me cause im in a college dorm (im a freshman) but im doin what I could
Chest up. Shoulders back
I heard a quote saying
"Working hard is stupid, working hard is just making up for a lack of proper time management and structure" and it really hit me, im doing a 4 day week program now, strictly sticking to the program, no overshooting, no adding 3x15 rpe 10 sets of shoulders or arms every damn session. And damn does it pay off. Not just in the gym but everywhere
Since I’ve been using a smart scale everyday, I can tell when I’m breaking down muscle, then when it’s rebuilt, by how the numbers change.
DOMS is mostly a liar.
I was doing cardio last night and saw a horrible special forces reality show. I had to contain myself from yelling out loud “who’s going to carry the boats?”. The contestants were failing hard at carrying the actual boats.
I do PPL 3x a week. Works well for me. 5 Sets. Last set until failure. I do boxing the other 3 days. But my upper body is mostly calisthenics. Legs is where I use the most weights.
this is my split: Do you see an issue with it?
i’m 19 and have been working out for a few months and this is what i’ve found that works best for me and my schedule.
Chest and Triceps
Back and Biceps
Shoulders and Legs
Rest
Repeat
I have no idea what the exercises, sets, reps, etc are so I can’t say
in terms of the split:
I feel like everyone says their favorite split is ”the best”. I’ve heard just do whatever works for you.
I’ve never heard this advice from anyone else. Could you give some other credible sources who say the same ?
about the pre workout, I think I needed to hear this. I´ve been taking 1,5-2 scoops of this stuff for the past 5 months, 6 days a week (ppl brah). Yesterday I decided not to take it and I could barely do half of what I usually do, and I felt like I was going to fall asleep on the lat pulldown machine when resting between sets. In hindsight its really stupid but I was telling myself that at least Im natural so how bad can this be, some people are injecting cattle hormones. Had awesome workouts and progress throughout the summer though :).
You can even argue that taking caffeine makes you not natural if we’re using the ‘drug free’ definition.
@@REVIVALFitness the word "drug" really stretches it because now we can add all the fentanyl junkies who have touched a weight to the "not natural" category and theyre typically small as shit
@@mihkeltroost8769most people on steroids are also small
Can you train 5 days a week if you do mostly calisthenics and stuff?
Babe wake up, revival fitness dropped a new vid!
☝️
I'm quite the beginner (3rd month in the gym lol), mainly started so that I could strengthen my back to alleviate my scoliosis but ended up getting dragged into the rabbit hole now. This channel has helped a lot to save me from the major pitfalls though, especially regarding diet (I tried "maingaining" for a while but after seeing minimal success I eventually resorted to a regular bulk). Currently I'm running a 5 day per week split (upper/lower/push/pull/legs), it's just a slight mod of the normal upper lower split but by having the extra day I don't have to spend as much time in the gym on each individual day. If you guys have any other advice it would be appreciated!
About the doing the same thing over and over. Wow my shoulders and arybeen in pain for months. And when i sleep it hurts. And i work on the laptop, it hurts.
Check out certain stretches, maybe with a foam roller. If those don’t do much a deep tissue massage will be welcomed pain.
I do high frequency and low volume, will it mess up with my recovery,.
Here's my split
D1: 3 x Pistol squats
1 x RDL
D2: 3 x Bench
3x lateral raise
3 x tricep exercises
D3: 3 x Inverted
3 x Lat Pulldown
1 x facepull
3 x Curls
D4: 3 x OHP
3 x chest flies
3 x Tricep
1 or 2 sets x Lateral
D5: 3 x Pistol squats
1 x RDL(depnds on lowerback soreness)
D6: 3 x Pushups (superset) Rows
2x Prone Y raises
2 x facpull
D7: 3 x Arms
Breath in - eccentric
Breath out - concentric
On leg day, I may do 2-3 sets of hamstring curls depending upon my soreness
The volume looks modest so that’s ok. But ditch the stupid pistol squats and do actual quad training.
You also could just condense these into 4 days per week and get more full rest days
I don't have access to a squat rack
I do have access to hack squat and leg extension
I can only spend 45 minutes in the gym everyday so I had to put it like this.
Thank you btw. You saved me from being skinny fat forever
I am 15 and bulking rn
I use this massage gun for knocking down over pulls at paintless dent repair for my car's hail damage
I’ve read this sentence 4 times and still don’t fully understand
First time on lying leg curls I thought I pulled both hamstrings and couldn't walk properly for 2 days
I haven't had a rest day in over 2 months and I box/had a strenuous job on the side but I still feel good and recovered, should I really consider dropping days?
Large volume set is called endurance. If not, what should I call it, sleeping?
18:33 bro this used to happen to me all the time ☠️
Dropping caffeine was one of the best thing I have ever done. I used to drink around 4-6 cups of strong Swedish coffee (strong enough to give a baby elephant myocarditis) and 1-2 super strong energy drinks. Massive insomnia problems. I went cold turkey at the start of 2020 and did not have caffeine (except small amounts in soda or green tea a few times) for an entire year. I've started again, but I'm keeping it at 1 small cup on my work days since 2021 and I've managed to keep it at that since then. I sleep like a king since 2020.
💪🏼
Да это рома реймин uk
Does it matter when you sleep as long as you get 8 hours of sleep?
Its kinda funny that when I was younger and always looking and making all sort of healthy recipes my parents would make faces and say stupid stuff,now that they got older and health problems started appearing they got on the health stuff,better later than never I guess😅
I find that I have been having left forearm pain in the last two weeks. I wonder if I need to do a de-load. I'm doing a 4-day upper/lower, not a PPL. And I only do 3 sets of a bicep curl variation twice a week (usually standing/seated dumbbell bicep curl on A and unilateral preacher curl machine on B). I was also doing 3 sets of chin-ups once a week. I am planning on swapping out the supinated chin-ups for (pronated) pull-ups for now to put less stress on my forearm. I felt some left forearm pain today too just picking up a 45 lb plate with my left hand. Someone suggested warming up with light weight high reps of hammer curls before doing bicep curls to get blood flowing to the forearm first. I tried that today. But I still feel left forearm pain doing bicep curls. Even after I went down to lighter dumbbells. Any suggestions on how to recover the left forearm? Do I have to see a physiotherapist or massage therapist? Or is this like a strain that needs a bit more time to resolve on its own?
I love my sleeping mask I take it everywhere I spend a night
If the actual volume is exactly the same per week (or even possibly less) as say a typical 3 days per week full body split, why is it ridicolous to just spread that same overall weekly volume over 6 or even 7 days? Each gym session is much less daunting and you also this way perform each set in a more fresh state. And of course since each individual session is lower volume you therefore won't need as long to recover from a given session comoared to if you crammed all your weekly volume into only 3 higher volume sessions? Why is it in any way bad to simply spread out the same workload over more days? It seems intuitively rational and prefferable - at least if you live close to the gym, you enjoy it, you have time for it and it's not a very busy gym.
Sadly it doesn't work like that because as he said in the video you're still involving the joints ligaments tendons and all that stuff whenever you're in the gym and also you're cns is also slowly creeping to the top end of the fatigue that it can manage but instead if you have 4 rest days per week compared to no rest or 1 day of rest , fatigue gonna be kept at mild/moderate levels,"even when volume is equated",you'll be even more fresh than in a ppl split. Also if you're strong you can't bang away heavy shit 6/7 days a week even when volume is equated for the reasons mentioned above.More isn't always better in some aspects ,and in this case instead of more gym days more rest days are indefinitely better. Ultimately ppl isn't ridiculous,but there are far more efficient ways to go about it.
Хахахахха Рома Реймин на аватарке это разьеб
Is he well known? I searched ‘skinny guy’ a whole ago and he popped up
@REVIVALFitness he is russian-speaking moldovian battle-rapper
honestly i kinda like my PPL split, i do want more rest days though, do you think it would be okay to do PPL 1x a week so, push rest pull rest legs rest rest?
8:15 i remember that comment, half my brain cells died that day.
RIP
Melatonin never works on me likely because I put a blue light filter on all my devices a few hours before bed.
As for caffeine, coffee bro. No energy drinks, no pwo. I just stick to coffe. usually consume my last cup at 4-5 pm at the latest. It does help and if you get good quality coffee its healthy as well. I just make coffee at home, never buy any lattes or anything. Just black coffee without sugar.
Black coffee? What is this you speak of? Coffee is supposed to be a glorified milkshake.
Another factor with caffeine is that it hurts your quality of sleep, even if you do fall asleep fast, which hurts your gains. You're better off not taking it at all outside of relatively early in the morning.
On a bulk, is it best to limit the amount of sugar/processed junk you eat for recovery and strength gains. Like would you gain more fat on the same calories, the more junk type food you eat compared to whole foods
I say yes. I’ve experienced this myself as have many others. Sometimes you have to get the food in, but relying on high sugar and stuff with a lot of seed oil is going to drive inflammation, shift your hormones into more fat storage, and make recovery take longer than it needs to. If you’re bulking your face off and don’t care, this doesn’t matter as much, but if you want to keep it tighter, it will have an impact.
17:05 Seed oils are inflammatory? Can you support this with good data?
I watched a video on Nutrition Made Simple! channel where a guy does an overview of the research on this topic. And it's completely the opposite. Such fats are anti-inflammatory.
That guy is a hack who poses epidemiology as hard science, which it isn’t. They’re extremely inflammatory based on how they’re made alone, which involves a lot of solvents and chemicals, and the unstable nature of polyunsaturated bonds means they oxidize rapidly.
You can watch videos from guys like Gary Fettke, Chris Knobbe, Paul Mason, Cate Shanahan and others who break this down in more detail. But anybody denying how inflammatory seed oils are at this point is either ignorant or lying.
@@REVIVALFitness Ok, I got back from work and started checking out the people you recommended, and as far as I can see they are not specialists or doctors of nutrition (one is an orthopaedist, the other an ophthalmologist) so this is not their area of expertise. They also don't have any research on the subject.
I'll listen to what they have to say out of curiosity, but for me RCTs are more credible than the words of some people who want to make money out of controversy.
What corporation(s) paid for the study/studies that produced research which states that seed oils are anti-inflammatory?
From personal experience, when I quit ingesting all seed oils my inflammation went down…and pretty quickly. I don’t trust Monsanto, Dow, or any other chemical companies who say we should all eat their laboratory made products.
I’ll stick with eating animal fat made by nature, thank you. 💪🐰✌️
@@JackTheRabbitMusicWhat about checking for yourself and verifying that such research was paid for by someone (we are talking about dozens of studies done by different research centres around the world and different groups of scientists). In addition, check for yourself how they were conducted and whether the method was correct. And don't listen to random people on the internet and lock yourself in an information bubble made of tinfoil ;)
melatonin pill, also gonna try nose bands cause i wake up at night a lot thanks to my nose
I used to be one of those guys who took ungodly amounts of caffeine. Like I was always a caffeine junky in high school, drinking 3 energy drinks a day , along with plenty of coffee. When I was cutting last year during the fall, I began slipping back into my addiction. Drinking one energy drink a day and 5 to 6 more coffees. Nowadays, I've gotten my shit together, and I only drink one cup of coffee a day. And I don't take any other caffenated products. Not even pre-workout (which almost all of it is garbage anyways). The only thing I use for pre now is just normal carbs
Caffeine addiction, in some form, is the norm.
I'm on the other side of the spectrum when it comes to eating out. I legit make all my meals from scratch. It will always be cheaper to make food then buy it as the businesses buy the same stuff you do to make their food and they need to make a profit
12:00 literally me. Im 6' and ectomorph (closer to an mesomorph) and ohps are an invitation to disc hernias for me. Way worse than rows and back squats which I have no issues doing even with heavy weight (I train for 13 months btw)
what should I do instead of deadlift? (I can only do RDL, conventional is very stressful on my lower back due to my genetics. I am very prone to lower back hernia, I know it for a fact.)
If conventional is that bad for your low back, RDL isn’t gonna be much different. They’re the same movement besides conventional starting on the floor. Your form is more than likely not good.
@@REVIVALFitness I'm sure my form isn't perfect. But I generally want to avoid these type of movements. What do you recommend? Can I replace them with a back and a leg exercise?
doms - meaning delayed - means they re really delayed, like the next day after workout everything is just fine, but the very next day (48hrs later) you re a fokin zombie, cant walk, cant stand up from sitting.. that's what doms are. not that tightness after workout
I know some people who make significant gains just going to the gym twice a week. I personally recommend to go 2-3 times a week.
On the contrary, there are tons of guys who go to the gym 6-7 days per week and are barely getting anywhere. But they’re convinced they must train that much.
20:00 I don't even know what to say to this clip
Once I got into my late 20s I found that not taking care of my micronutrient intake would leave me feeling like a zombie throughout the day
Maybe this is a dumb question, but why cant you just do 5 days a week? So upper/lower/rest... etc
You could, but the basis of upper/lower is 4 training days and 3 rest days per week. It’s been done successfully for decades like this. People try way too hard to fix what isn’t broken.
@@REVIVALFitness okay thank you for anwsering! I'll change it into 4 days a week and abs during the remaining 3 rest days
I dont know if measuring food is super necessary. I think that its fine for skinny dudes to just eat a lot and not care about calorie count