Damn dude, you are growing fast. In the other video you were talking about getting to 10k. Serves you well for doing genuinely good and valuable content.
2 things you mentioned that turned out to be very true to me: 1. Accepting that strength gains aren't linear and you'll have to adjust the way you address progressive overload. 2. Mixing things up. I've personally always struggled with the barbell bench press. I've consistently made strength gains doing it but I've always had problems with my shoulders (I'm 6ft3 with super long arms). Switching to dumbbells not only solved my shoulder issue but also my mental blockade. Doing barbell is was more focussed on not injuring my shoulders than actually giving it 100%.
To add to this I find strength isn’t the same every day depending on how much your CNS has been taxed. Some days a 150lb stone can feel like another morning warmup while others it’s nearly insurmountable. For your shoulder issue. I used to have shoulder pains also while benching. I don’t have the longest arms though. What has worked for me is doing full range dips with a pause at the bottom, going a little ways past 90 degrees and keeping the shoulders down so the traps stay engaged. The second is a chest expander (the one with springs). Anyone else reading this with shoulder pain, give them a try.
Matt, I gotta thank you. I got back into lifting last summer after dropping it during COVID. I was doing StrongLifts, but I had always been influenced by AthleanX against the idea of bulking. And this time I had started watching Greg Doucette, buying into maingaining and eating "low calorie dense foods" and all of that. I've always been naturally lean, but because of Doucette I started eating even less than I normally would, buying "lite" versions of things, passing on dessert, etc. As you might predict, my lifts stalled out. Then one day your Greg Doucette nuke showed up in my RUclips suggestions. I watched, and realized how much bulking would benefit me towards actually getting bigger and stronger. I started eating more rather than less. Big meals, snacks, desserts. My lifts are now higher than they ever were before the pandemic and are still going up. Family and friends have actually started to comment on me getting bigger, looking stronger. Listening to Jeff Cavaliere and Greg Doucette was holding me back, and your videos helped break me out of that. So, thank you.
Just hit 60KG on the incline bench press for 10 paused reps.Upper chest is definetly filling out!Intensity can not be replaced.BTW,can't wait to watch the video,especially since it is a bit longer.
@@jasonroypenafiel8434 if your getting enough chest work and your not training for a powerlifting meet you don’t need to pause all your presses, just don’t bounce them and your good
The last point you made, I agree with 100%. I had so much problem with the mental aspect when it came to bench and squat (long limbed lanklet). You got to be hyper focused and DON'T FEAR THE WEIGHT OR DOUBT YOURSELF. Try failing for the purpose of feeling more safe (I don't have any gymbuddies). Knowing how to fail a rep or set makes everything easier. The second you start doubting yourself (when doing real heavy sets) it is over. Get over that mental hurdle.
The point about mental blockades really hit home. In my early lifting days I injured my shoulders by doing lateral raises with shitty form. After it had healed up, I was extremely anxious about lifting my shoulder up to that point even without any weight in my hand. The fear of getting injured again was sitting deep and it took a few months to really get comfortable with the movement again.
Bro, I discovered your channel off of your Hamza’s PPL split video and it’s truly a blessing I came across your channel. I’ve been watching for 3 weeks now and your videos have completely changed how I think about lifting. Right now I’m 100% if not 1000% a novice since I’ve been lifting for almost 3 months now. Thank you for helping so many guys like me out here, it’s truly nice to see a brutally honest content creator. Keep up the work bro💪
I used to be hypnotized into having abs that it hindered my novice progress 🤦♂️ Decided to to go on a bulk after realizing how beneficial it would be and it has been the best thing to boost my strength and muscle size, went from 5,6 and 140ish to 5,7 157 pounds and have added so much weight to my lift’s and my body composition looks way better being a little chubby and muscular with somewhat abs compared to skinny guy with hardly any muscle abs. This channel saved me
I started training in september, now i'm about to hit 100kg (225) in bench press thanks to you. 4 months ago, before i started my bulk (i was cutting, because i was a little overweight, 68kg to 63kg and something like 20-22% BF, i'm a little short, 5'6") I was thinking of maingaining, but I encountered your channel and it saved me. I went up 14kg in these 4 months without tracking calories and eating healthy (I have a great appetite) and went from 45kg bench press to 100kg, it's amazing what bulking can do. I plan to cut on Jul/Aug because here the summer starts in november and because of that rapid weight gain y put some fat (i went from 13% to 17%-18% i think). I'm really thankfull to you!. Greetings from Argentina.
I just went from doing 6 days a week down to a 4-day program (I always run Meadows programs - the 4 day is Warlock) and it's a game changer. Taking rest days is maturing, even at my old age :)
The lifting community NEEDS this channel. I see so many guys at the gym constantly leave gains on the table because of what you pointed out, including myself until recently
Really enjoy this channel. Useful advice and very relatable. I've been training for a few years now, and been stuck in "intermediate purgatory" for a while. My main problem is program hopping and "paralysis by analysis". DUP this , wave load that. My problem is I get bored too easily. Need to learn to just pick a program and stick with it. And secondly, recently finished a cut, I need to stop being scared of food! Hoping to get 200kg DL this year. Good advice as always.
@@REVIVALFitnessWhat about when using isolation exercises. Say I do a set of curls rest 1.5 minutes do a set of triceps, rest 1.5 minutes then do another set of curls etc. so the target muscle is still getting 3 minutes using super sets to save time?
One of the best channel right now. Squat screw my back once, been warming up with hipthrust (bodyweight) just to get the feel and not exhausting. I'm starting to like squat, although I don't go heavy and make up with split squat. My workout now starts with squat and I not scared of it. Love the sarcasm though 👍
I finally got a 20kg on each side Bench! Finally started getting stronger with dedication and bulking! Still no noticble muscle gain sadly, probably it's too early
I saw a dude yesterday who was doing 8 sets of 4 on cable cross over flys with 12.5 pounds, took 15 second rests n had maybe 4 rpe. Dude also did this three times, from above, mid and low.
I found recoding each week and small increase each week really helped me . So if I got 3 sets of 5 x 90KG week one.. I’d try and aim for 1 set of 92.5KG and 2 sets of 90KG the following week ..
@@AHeroAlmost make sure to switch a good portion of your plan or progression every 6-8 weeks, especially if your bench is getting "shittier", deload or reload is good option too, then next plan. Usually advice for 100-120kg benchers.
Loving the content you make, completely believed coach gregg despite it going against years of knowledge I’d picked up previously. You literally made me snap back into my brain… thanks!
You are so right about the 3 to 5 minutes between sets. I used to do about 1 1/2 minutes between sets, but have seen significant progress when I stopped timing my rest times. I rest until I am completely ready to go again. Usually about 3 to 5 minutes. I had some 19-year-old tell me that I need to only be doing 30 seconds between sets! I’m 36. There is no way that’s happening. My progress has gotten much better with the longer rest times
Great advice as usual MK, would be interested in the varrying the reps and intensity video. IMO dropping the intensity and upping the reps for a block can help pack on more muscle, dial in technique and then help you overcome a plateau in compounds.
@@KurokamiNajimi Different strokes for different folks...as long as you enjoy your style of training, can stay consistent and keep gaining muscle and strength...keep on keeping on.
@@joecowan3719 I’m saying if someone cares about strength peaking it wouldn’t make sense to do blocks when there’s a system that allows you to strength peak just as well (if not better) while also getting in enough volume to keep growing muscle since you need more muscle to get stronger. I would even argue if you don’t do conjugate for strength peaking then you’re better off just sticking to mostly higher reps due to the muscle gains and by extension strength gains you’d be losing over time. And lastly the max effort method just simplifies everything, ppl really make strength way more complicated than it needs to be
RF i gotta thank u man... I kept my calories consistent when i was not going to the gym for a week(due to exams) and instead of losing my strength ( like when i was maingaining) i actually gained some strength (provided i have home gym and was working out at a reduced volume and intensity)... Watching your channel and following your advice has single handedly saved my gains... Earlier i used to gain like 20lbs on the bench 2-3 months of training then either exams came up or i got sick from the excessive strain on maintenance or deficit and lose 10lbs of strength... Now on a bulk i don't get sick as often and nor did i lose much of my strength during off weeks... Can't thank you enough man :)
Switching to a 4 day program and bulking is the best decision I made, I got double the gains I was making before and now have way more motivation to train
That is true. I started a year ago with PPL and very small gains. On 8 of January I bought your 3 days +arm days program for beginners. Amazing, what I change, I got 2 kg I don't say it is all mussels but I feel strong and every work out I come fresh, recovered and getting stronger and stronger. Thanks God I found you on RUclips, I could have vested more time doing bulshit program. Thank you.
I try to limit max out sessions for the ego once every year. No need for it unless it's program specific (I am aware of Brian Alsruhe programs that require testing after 4 week blocks) But maxing out almost hurt me
Melatonin has some pretty serious side effects AFAIK. I believe without a proper dosage you can severely debilitate your natural production, leading to sleep loss, for which you would have to take melatonin. So it's pretty addictive, same as nosespray.
I remember at one point I was lifting with only 60 or 90 second rest period and I actually lost strength. I now rest 2 1/2 minutes on a timer between each set with an additional 30 seconds psyching myself up and I see better strength gains.
caught myself doing half reps on the last set on some exercises, next session i just lowered the weight a bit until I could complete all my sets with proper form and picked up from there
Make sure you’re doing the lift multiple times per week… ideally at least 3 days apart. Do one day heavy in the 4-6 rep range and the other in the 8-12 rep range… I’d recommend 3 sets per session (total 6 per week). If you’re trying to break through a strength plateau you might even scale back your volume a bit…. Like doing 2 sets of a given lift rather than 3. This can help if you can hype yourself up a bit to REALLY grind those last reps in your working set without worrying about saving energy for the next sets
Use less weight and work with rep ranges between 5 and 12. It will be easier to make progress. Progress with lower rep ranges is incredibly hard to make, especially if you only use low rep ranges.
Most people are only chasing a pump and soreness and a good sweat. Most people keep switching exercises too often and don't keep track of their progress. What doesn't get measured doesn't get changed.
Damn I felt the sting when you brought up PPL 6 days 😆. But in all honesty I've been aware how not ideal it was for me about halfway through the program. I've got two more weeks left to finish it so I'm gonna ride it out and then go back to UL 4 days.
im also doing ppl 6 times a week and even sometimes 5 times a week and i recover without problem its the people who do ppl 7 times a week that go in the gym for 4 hours that makes ppl dumb
I wish you would have added the point that sometimes someone can be doing too little volume and not be progressing because of that. For example, if someone has their external factors in check, such as: bulking, sleep, and protein, then they might need more volume if they are recovering enough between each session. If they aren't recovering enough then they will need less volume like you mentioned in the video. My pulling movements and knee flexion movements have been plateuing for this past training block, so I plan to add 2 sets for each movement pattern and see how I progress with that. Thank you for the video, it was great!
That's true. On the whole though, the guys watching this content sway toward far too much rather than not enough. I think I touched on it during reason #3 with the barebones 5x5 templates.
I do have a mental blockade for curls, I'll never have any arm size because I just can't force myself to do them consistently. I'd rather squat every day than curl 3x a week.
I do lower/upper twice a week and love it. I do low volume and have done so much better than doing ppl. I like that I can give it my all 4 days a week, and just rest.
The fastest way I got stronger at a lift was....just do more of it. The issue is most people quit at certain set point. Forget sets and Just rep the shot out of it.
The fight is made up of a maximum of 3 rounds of chess and boxing, starting with the chess to open up the rounds. You either lose by check mate or knock out and I'm training by adopting tactics in chess whilst playing games, and standard boxing training. Strength training as well to keep my strength up with cardio. I'll put a link here if you guys want to watch it.
Dig the pinky ring paisan. (I’m Italian). I always wear one. And kudos on the videos. You give the facts. Especially love the comments on strength progress. It’s always annoyed me how no one every talks about the fact that with their program that just in general with their advise to always do more than last time, you aren’t always going to be adding 5lbs a week to the bar. Novice yeah, but the rest of the lifting world .... Anyway, great stuff overall.
@@REVIVALFitness Italian. Dude I thought you were Egyptian or had a bit of black in you. You’re straight Italian? You were blessed with them plump lips haha
Had snapped my back 8weeks ago. Was still grinding for all these days. Today my physio told me to take rest for 2weeks :). Don’t know what I am gonna do now.
“If you’re in the gym multiple times a week for three plus hours , you need to get a job “ lol That’s true. I can’t even see myself in the gym for 3 hours.
I've adapted this simple practice. I lift at maintenance to platuea. And once I do, I then eat more. See if I can pass the plateu. And normally I do. I do this because food is expensive >∆< so I cant just eat above maintenance all the time. The good thing is when I did this I was able to go from 92 to 79kg. And every time I platuea, I eventually was forced to eat more. So I'm back to 92kg but no longer fat. 10 months work. From 35+ or more body fat % to 15-20%. I really tried to stay at my platuea weight and push for strength but I'm not that guy. I really needed to eat more.
I really feel that point about lifts that people struggle with turning them away. I wasn't making progress on bench press for a while, so I essentially gave up on it and went to dumbbells. Hardly made any progress on them either. It took literal MONTHS (even though I'm still in newbie gains territory) and a friend to come to the gym with me for me to finally get back to bench and in the past bit I've added 15lbs to my bench.
I made two big mistakes: overtraining and undereating. I cut my volume by half and started eating more and I could go from 85kg to 97'5kg on the benchpress in three weeks. I could not believe it. I thought I had bad genetics but I noticed that I was just being stupid, thinking I was "hardcore-minded". I have been training for a year and three months, but it feels like I started one month ago because of the crazy gains I am making right now putting half the effort and training for an hour/hour and a half instead of three to four, four to five days a week instead of five to six. Then, I discovered you and now I understand everything. Thank you!
After my deadlift injury took me about 2 years to get back into it. Realistically couple got back into it after a month or two if I just worked on form more and did less volume on the deadlift.
Hey bro , keep up the good content. By any chance can you do a video on how to get up lagging arms. I’m extremely torso dominant (look like a T rex) from overfocusing on squat bench and deadlift for too long
![YoungBoy Never Broke Again - Missing Everything [Official Video]](http://i.ytimg.com/vi/dTYeMZGzOzw/mqdefault.jpg)
Should I do a live Q&A at 25k subs?
Totally, dude.
Yessir
Yes
Make sure you set a reminder.
Damn dude, you are growing fast. In the other video you were talking about getting to 10k. Serves you well for doing genuinely good and valuable content.
wish i saw this vid years ago. You're doing very good work
You 2 should do a podcast together.
Adonisssss
You look like a DYEL
You’re hella annoying
🤜🤛
AthleanX: “Getting stronger is killing your gains!” 😊
2 things you mentioned that turned out to be very true to me:
1. Accepting that strength gains aren't linear and you'll have to adjust the way you address progressive overload.
2. Mixing things up. I've personally always struggled with the barbell bench press. I've consistently made strength gains doing it but I've always had problems with my shoulders (I'm 6ft3 with super long arms). Switching to dumbbells not only solved my shoulder issue but also my mental blockade. Doing barbell is was more focussed on not injuring my shoulders than actually giving it 100%.
Strength on bench for me are plateaus of 3 months with jumps. Just starting on bench, jumps are 30 lbs. Last jump 15 lbs.
To add to this I find strength isn’t the same every day depending on how much your CNS has been taxed. Some days a 150lb stone can feel like another morning warmup while others it’s nearly insurmountable.
For your shoulder issue. I used to have shoulder pains also while benching. I don’t have the longest arms though. What has worked for me is doing full range dips with a pause at the bottom, going a little ways past 90 degrees and keeping the shoulders down so the traps stay engaged. The second is a chest expander (the one with springs). Anyone else reading this with shoulder pain, give them a try.
Matt, I gotta thank you. I got back into lifting last summer after dropping it during COVID. I was doing StrongLifts, but I had always been influenced by AthleanX against the idea of bulking. And this time I had started watching Greg Doucette, buying into maingaining and eating "low calorie dense foods" and all of that. I've always been naturally lean, but because of Doucette I started eating even less than I normally would, buying "lite" versions of things, passing on dessert, etc. As you might predict, my lifts stalled out.
Then one day your Greg Doucette nuke showed up in my RUclips suggestions. I watched, and realized how much bulking would benefit me towards actually getting bigger and stronger. I started eating more rather than less. Big meals, snacks, desserts. My lifts are now higher than they ever were before the pandemic and are still going up. Family and friends have actually started to comment on me getting bigger, looking stronger. Listening to Jeff Cavaliere and Greg Doucette was holding me back, and your videos helped break me out of that. So, thank you.
You're very welcome 🤝
Stick with a training program for longer then 3 months. Strong lifts changed my life stuck with it making gains for 10 months.
Just hit 60KG on the incline bench press for 10 paused reps.Upper chest is definetly filling out!Intensity can not be replaced.BTW,can't wait to watch the video,especially since it is a bit longer.
Nice 💪🏼
currently stuck at the 3 sec paused bench press for 60kg. Only hitting 3x3 instead of 3x5. Hopefully I break it soon.
@@jasonroypenafiel8434 if your getting enough chest work and your not training for a powerlifting meet you don’t need to pause all your presses, just don’t bounce them and your good
@@jasonroypenafiel8434 would keep the pause, but drop the weight till you can get 5+
@@jasonroypenafiel8434 try not pausing get more reps in and than try pausing again
The last point you made, I agree with 100%. I had so much problem with the mental aspect when it came to bench and squat (long limbed lanklet). You got to be hyper focused and DON'T FEAR THE WEIGHT OR DOUBT YOURSELF. Try failing for the purpose of feeling more safe (I don't have any gymbuddies). Knowing how to fail a rep or set makes everything easier. The second you start doubting yourself (when doing real heavy sets) it is over. Get over that mental hurdle.
The point about mental blockades really hit home. In my early lifting days I injured my shoulders by doing lateral raises with shitty form. After it had healed up, I was extremely anxious about lifting my shoulder up to that point even without any weight in my hand. The fear of getting injured again was sitting deep and it took a few months to really get comfortable with the movement again.
The long form content is genuinely good to see, keep it up bro
Thank you 🤜🤛
Bro, I discovered your channel off of your Hamza’s PPL split video and it’s truly a blessing I came across your channel. I’ve been watching for 3 weeks now and your videos have completely changed how I think about lifting. Right now I’m 100% if not 1000% a novice since I’ve been lifting for almost 3 months now. Thank you for helping so many guys like me out here, it’s truly nice to see a brutally honest content creator. Keep up the work bro💪
Thank you 🤜🤛
I take a nap for 10 mins in between my sets of biceps curls on the squat rack
💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
15:33 the girl in the back ground invents a new way to damage the shoulder joint.
These videos are sooo good for body dysmorphia , keep it up man
Thank you 🤜🤛
I used to be hypnotized into having abs that it hindered my novice progress 🤦♂️ Decided to to go on a bulk after realizing how beneficial it would be and it has been the best thing to boost my strength and muscle size, went from 5,6 and 140ish to 5,7 157 pounds and have added so much weight to my lift’s and my body composition looks way better being a little chubby and muscular with somewhat abs compared to skinny guy with hardly any muscle abs. This channel saved me
Gothcu 🤝
I started training in september, now i'm about to hit 100kg (225) in bench press thanks to you. 4 months ago, before i started my bulk (i was cutting, because i was a little overweight, 68kg to 63kg and something like 20-22% BF, i'm a little short, 5'6") I was thinking of maingaining, but I encountered your channel and it saved me. I went up 14kg in these 4 months without tracking calories and eating healthy (I have a great appetite) and went from 45kg bench press to 100kg, it's amazing what bulking can do. I plan to cut on Jul/Aug because here the summer starts in november and because of that rapid weight gain y put some fat (i went from 13% to 17%-18% i think). I'm really thankfull to you!. Greetings from Argentina.
I just went from doing 6 days a week down to a 4-day program (I always run Meadows programs - the 4 day is Warlock) and it's a game changer. Taking rest days is maturing, even at my old age :)
The lifting community NEEDS this channel. I see so many guys at the gym constantly leave gains on the table because of what you pointed out, including myself until recently
Big Mike 💪🏼
Really enjoy this channel. Useful advice and very relatable. I've been training for a few years now, and been stuck in "intermediate purgatory" for a while. My main problem is program hopping and "paralysis by analysis". DUP this , wave load that. My problem is I get bored too easily. Need to learn to just pick a program and stick with it.
And secondly, recently finished a cut, I need to stop being scared of food!
Hoping to get 200kg DL this year.
Good advice as always.
Chest up, shoulders back! Much needed return and reminder!! 💪
You hit the nail on the head, 3 to 5 minutes between working sets.
Guys have a hard time accepting it
@@REVIVALFitnessWhat about when using isolation exercises. Say I do a set of curls rest 1.5 minutes do a set of triceps, rest 1.5 minutes then do another set of curls etc. so the target muscle is still getting 3 minutes using super sets to save time?
One of the best channel right now. Squat screw my back once, been warming up with hipthrust (bodyweight) just to get the feel and not exhausting. I'm starting to like squat, although I don't go heavy and make up with split squat. My workout now starts with squat and I not scared of it.
Love the sarcasm though 👍
Thank you 🤜🤛
Chest up
💪🏼
I finally got a 20kg on each side Bench!
Finally started getting stronger with dedication and bulking!
Still no noticble muscle gain sadly, probably it's too early
Nice work. Strength will come faster than noticeable muscle initially.
high intensity, am raps (one rep max only once every 3-4 months as soon as youre advanced) plus enough rest is all that is needed.
I saw a dude yesterday who was doing 8 sets of 4 on cable cross over flys with 12.5 pounds, took 15 second rests n had maybe 4 rpe. Dude also did this three times, from above, mid and low.
Well he’s clearly massive
I found recoding each week and small increase each week really helped me .
So if I got 3 sets of 5 x 90KG week one..
I’d try and aim for 1 set of 92.5KG and 2 sets of 90KG the following week ..
Which exercise are you talking about? It sounds good what you're doing.
ya thats good linear progression. progressing set by set
@@kundachikwamba6503 that’s for bench but I pretty much do it for all my compound lifts …
@@AHeroAlmost make sure to switch a good portion of your plan or progression every 6-8 weeks, especially if your bench is getting "shittier", deload or reload is good option too, then next plan. Usually advice for 100-120kg benchers.
Yet another interesting video. Also glad the chest up shoulders back intro has made a return.
It never left?
@@REVIVALFitness chest back, shoulders up.
Loving the content you make, completely believed coach gregg despite it going against years of knowledge I’d picked up previously. You literally made me snap back into my brain… thanks!
Enjoy the gains 👊🏼
You are so right about the 3 to 5 minutes between sets. I used to do about 1 1/2 minutes between sets, but have seen significant progress when I stopped timing my rest times. I rest until I am completely ready to go again. Usually about 3 to 5 minutes. I had some 19-year-old tell me that I need to only be doing 30 seconds between sets! I’m 36. There is no way that’s happening. My progress has gotten much better with the longer rest times
I rest until any heavy breathing stops. Called endurance is a legitimate component of strength.
Heavy, heavy lifters in our gym screw around 15 minutes between big lift sets.
good fucking way to start the morning, a revival video.
🤜🤛
Great advice as usual MK, would be interested in the varrying the reps and intensity video. IMO dropping the intensity and upping the reps for a block can help pack on more muscle, dial in technique and then help you overcome a plateau in compounds.
Strength/hypertrophy blocks suck, conjugate is better bc you’re not wasting time you could have spent gaining more muscle
@@KurokamiNajimi Different strokes for different folks...as long as you enjoy your style of training, can stay consistent and keep gaining muscle and strength...keep on keeping on.
@@joecowan3719 I’m saying if someone cares about strength peaking it wouldn’t make sense to do blocks when there’s a system that allows you to strength peak just as well (if not better) while also getting in enough volume to keep growing muscle since you need more muscle to get stronger. I would even argue if you don’t do conjugate for strength peaking then you’re better off just sticking to mostly higher reps due to the muscle gains and by extension strength gains you’d be losing over time. And lastly the max effort method just simplifies everything, ppl really make strength way more complicated than it needs to be
RF i gotta thank u man...
I kept my calories consistent when i was not going to the gym for a week(due to exams) and instead of losing my strength ( like when i was maingaining) i actually gained some strength (provided i have home gym and was working out at a reduced volume and intensity)...
Watching your channel and following your advice has single handedly saved my gains...
Earlier i used to gain like 20lbs on the bench 2-3 months of training then either exams came up or i got sick from the excessive strain on maintenance or deficit and lose 10lbs of strength...
Now on a bulk i don't get sick as often and nor did i lose much of my strength during off weeks...
Can't thank you enough man :)
Great work 🤜🤛
Switching to a 4 day program and bulking is the best decision I made, I got double the gains I was making before and now have way more motivation to train
That is true. I started a year ago with PPL and very small gains. On 8 of January I bought your 3 days +arm days program for beginners. Amazing, what I change, I got 2 kg I don't say it is all mussels but I feel strong and every work out I come fresh, recovered and getting stronger and stronger. Thanks God I found you on RUclips, I could have vested more time doing bulshit program.
Thank you.
Dynamic double progression aka regressive underload
I try to limit max out sessions for the ego once every year. No need for it unless it's program specific (I am aware of Brian Alsruhe programs that require testing after 4 week blocks)
But maxing out almost hurt me
I don't pay attention to rest time, if it's 5 or 10 minutes it's 5 or 10 minutes, if it's 3 it's 3. Fire when ready. I do have a home gym.
This channel is quite underrated. You should have FAR more subs
Thank you 🤜🤛
I'm starting to like this videos more and more.
🤘🏼
For the algorithm
🤜🤛
Just found your channel big man! Loving the mix of the different content. Keep this shit up you absolute sigma unit.
LOL thank you king 🤝
1 minute of this video would drive crazy nh and gvs fanboys
Melatonin has some pretty serious side effects AFAIK. I believe without a proper dosage you can severely debilitate your natural production, leading to sleep loss, for which you would have to take melatonin. So it's pretty addictive, same as nosespray.
I remember at one point I was lifting with only 60 or 90 second rest period and I actually lost strength. I now rest 2 1/2 minutes on a timer between each set with an additional 30 seconds psyching myself up and I see better strength gains.
💪🏼
caught myself doing half reps on the last set on some exercises, next session i just lowered the weight a bit until I could complete all my sets with proper form and picked up from there
💪🏼
Perfect timing for this video. All my lifts are going well, but I'm stuck at a 3 rep max for one plate and a half on the bench... really sucks
Bench is a b**** for many of us
@@REVIVALFitness I have long arms and narrow shoulders, that might be the cause 🤔
Eat more and that usually brings up your bench
Make sure you’re doing the lift multiple times per week… ideally at least 3 days apart. Do one day heavy in the 4-6 rep range and the other in the 8-12 rep range… I’d recommend 3 sets per session (total 6 per week).
If you’re trying to break through a strength plateau you might even scale back your volume a bit…. Like doing 2 sets of a given lift rather than 3. This can help if you can hype yourself up a bit to REALLY grind those last reps in your working set without worrying about saving energy for the next sets
Use less weight and work with rep ranges between 5 and 12. It will be easier to make progress. Progress with lower rep ranges is incredibly hard to make, especially if you only use low rep ranges.
Most people are only chasing a pump and soreness and a good sweat. Most people keep switching exercises too often and don't keep track of their progress. What doesn't get measured doesn't get changed.
Hail the algorithm!
Dude I love your intro, it helps remind me to keep my posture for the day lol
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Damn I felt the sting when you brought up PPL 6 days 😆.
But in all honesty I've been aware how not ideal it was for me about halfway through the program. I've got two more weeks left to finish it so I'm gonna ride it out and then go back to UL 4 days.
Comment for the algorithm
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My programs I did was (self built) Legs, Back, Chest and Tris, Shoulders and bi’s I did not take days off for about 2 years (my gym bro regime lol)
Love the content, watch all the vids. very informative. Keep it up 👍
Thank you 💪🏼
im also doing ppl 6 times a week and even sometimes 5 times a week and i recover without problem its the people who do ppl 7 times a week that go in the gym for 4 hours that makes ppl dumb
I cut Athlean X and Greg Doucette from my Life forever because they kept me stuck in the same weight. Now i can eat and bulk in a healthy way.
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I needed to hear all of this today. thanks! 💯
track season is now over. the bulk has officially begun 💪
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I wish you would have added the point that sometimes someone can be doing too little volume and not be progressing because of that. For example, if someone has their external factors in check, such as: bulking, sleep, and protein, then they might need more volume if they are recovering enough between each session. If they aren't recovering enough then they will need less volume like you mentioned in the video. My pulling movements and knee flexion movements have been plateuing for this past training block, so I plan to add 2 sets for each movement pattern and see how I progress with that. Thank you for the video, it was great!
That's true. On the whole though, the guys watching this content sway toward far too much rather than not enough. I think I touched on it during reason #3 with the barebones 5x5 templates.
@@REVIVALFitness Yeah that is a very fair point. Also, I must've missed the explanation on reason #3. Thank you for the reply!
I do have a mental blockade for curls, I'll never have any arm size because I just can't force myself to do them consistently. I'd rather squat every day than curl 3x a week.
Anything for the algorithm
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I do lower/upper twice a week and love it. I do low volume and have done so much better than doing ppl. I like that I can give it my all 4 days a week, and just rest.
4 days is the way
Quads popping at the dip stand!
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Anything baby
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When I do take a minute or two rest, I have multiple people ask “Are you using this?”.
Always. Commercial gym schmucks have no concept of rest times. They to rush people.
The fastest way I got stronger at a lift was....just do more of it. The issue is most people quit at certain set point. Forget sets and Just rep the shot out of it.
This advice is very limited
Great stuff brother 👍🏽appreciate all the advice you give!taking notes💪🏽
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Enhance the algorithm
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Revival the type of guy to wear a tank top to a job interview.
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I love you
Great video mate, I agree with the movement pattern points, too many people with inconsistent start positions that lead to inconsistent lifts 👍
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For the algorithm bro, good video as always 💪
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Joining the gym again to get ready for my chessboxing match and I need this reminder! Thank you bro, also I love the algoryhthm
Bro you're chess boxing?? That's one of nichest sports I've come across. What's your training like for it
…chessboxing?
The fight is made up of a maximum of 3 rounds of chess and boxing, starting with the chess to open up the rounds. You either lose by check mate or knock out and I'm training by adopting tactics in chess whilst playing games, and standard boxing training. Strength training as well to keep my strength up with cardio. I'll put a link here if you guys want to watch it.
Special muscle juice always helps
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algorithm comment, got a bicep curl pb today letsgo
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So it's fine and even good for the rest to be so long that the pump subsides, didn't know that but makes sense! Thanks
The pump is fleeting. You can keep a pump forever by just flexing and squeezing your arms but that doesn’t tangibly build strength or size.
Love the video, funny and informative
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Hopscotch on the machine
Very common
Cool video 😎
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Agreed with the junk volume part..I gotta lower the overall no of sets I do
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Dig the pinky ring paisan. (I’m Italian). I always wear one. And kudos on the videos. You give the facts. Especially love the comments on strength progress. It’s always annoyed me how no one every talks about the fact that with their program that just in general with their advise to always do more than last time, you aren’t always going to be adding 5lbs a week to the bar. Novice yeah, but the rest of the lifting world .... Anyway, great stuff overall.
Thank you man 🤝🇮🇹
@@REVIVALFitness Italian. Dude I thought you were Egyptian or had a bit of black in you. You’re straight Italian? You were blessed with them plump lips haha
damn the patreon wall is getting larger and larger, congrats
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Based
Good shit, bro 🤝
Thank you 💪🏼
Had snapped my back 8weeks ago. Was still grinding for all these days. Today my physio told me to take rest for 2weeks :). Don’t know what I am gonna do now.
“If you’re in the gym multiple times a week for three plus hours , you need to get a job “ lol That’s true. I can’t even see myself in the gym for 3 hours.
Some people legit spend a full 24 hours in the gym per week
@@REVIVALFitness bruh that’s basically like working a part time job
12:24 made me laugh so hard because it’s true
There will always be a guy in the comments “bro I work 80 hours a week and still train hard everyday”
I've adapted this simple practice. I lift at maintenance to platuea. And once I do, I then eat more. See if I can pass the plateu. And normally I do.
I do this because food is expensive >∆< so I cant just eat above maintenance all the time. The good thing is when I did this I was able to go from 92 to 79kg. And every time I platuea, I eventually was forced to eat more. So I'm back to 92kg but no longer fat. 10 months work. From 35+ or more body fat % to 15-20%.
I really tried to stay at my platuea weight and push for strength but I'm not that guy. I really needed to eat more.
Fantastic video bruh. Already more insightful than anything I'd get from Jeff or Greg. Just wondering, what's your preferred routine, upper and lower?
Thank you. I do 4 day upper lower yes.
Knowledge consumed
-Where is my rice
I really feel that point about lifts that people struggle with turning them away. I wasn't making progress on bench press for a while, so I essentially gave up on it and went to dumbbells. Hardly made any progress on them either. It took literal MONTHS (even though I'm still in newbie gains territory) and a friend to come to the gym with me for me to finally get back to bench and in the past bit I've added 15lbs to my bench.
I made two big mistakes: overtraining and undereating. I cut my volume by half and started eating more and I could go from 85kg to 97'5kg on the benchpress in three weeks. I could not believe it. I thought I had bad genetics but I noticed that I was just being stupid, thinking I was "hardcore-minded". I have been training for a year and three months, but it feels like I started one month ago because of the crazy gains I am making right now putting half the effort and training for an hour/hour and a half instead of three to four, four to five days a week instead of five to six.
Then, I discovered you and now I understand everything. Thank you!
Enjoy the gains 🤜🤛
After my deadlift injury took me about 2 years to get back into it. Realistically couple got back into it after a month or two if I just worked on form more and did less volume on the deadlift.
Great vid. Thanks.
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Almost 25k.Lets go!
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Love these tips bruh
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Juicing the algorythm
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Hey bro , keep up the good content. By any chance can you do a video on how to get up lagging arms. I’m extremely torso dominant (look like a T rex) from overfocusing on squat bench and deadlift for too long
for the algo 🦅
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Good video brah
Thank you 💪🏼
Perfect timing
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