🔴 You've NEVER Heard This Side Of Hypertrophy Training! | Anthony Phaesse, Lean Seven
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- Опубликовано: 5 окт 2024
- Full Video: 🔴TOP 5 SECRETS For Optimal Hormones! | Anthony Phaesse
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Anthony Phaesse is a personal trainer with 21 years of background, working with athletes. He is strongly focusing on the hormonal aspect of fitness. Lean Seven is a ten-week online program covering the 7 major hormones that encourage fat loss, body composition, and youthful aging.
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This is absolutely what's proposed by Mike Mentzer and Author Jones of Nautilus machines.
Discussion notes:
So, for hypertrophy (muscular growth, not necessarily max muscular strength), only one set to failure is required - it does not matter the weight/rep ratio as long as you go to momentary muscle failure.
One or two warm-up sets. One working set. As low as 5 reps, as moderate as 12 reps, or as light as 30 reps - as long as you meet momentary failure. Slow cadence up and down - around 3-5 seconds each direction.
Vertical push & pull, horizontal push & pull, and hip extension (like leg press or squat). These work for all people (including non-athletes and pro-athletes alike).
Muscle mass is performance dependent, but performance is recovery dependent. After exertion, the body must refuel first, then it will increase muscle mass. The body only adds muscle mass if it is allowed to fully recover from a stimulus.
Do not get caught up in a weekly format. Our calendar week is 7 days, we get paid by the week, etc., but the body does not operate by a weekly cycle like that regarding hypertrophy. Rest until you *feel* recovered (both in terms of soreness and the energy you have for hitting the workout hard) or you will not grow very well. Period.
Therefore, a person may train every 2 days, 3 days, 5 days, or whatever - it depends on their ability to recover from the previous workout. Prioritizing recovery is essential.
Cardio training was not addressed in this video.
Personal note: Remember that this is for achieving optimal muscle mass growth. This does not necessarily translate to overall optimal health and fitness. The high-intensity-training method mentioned here is somewhat like a saiyan getting his teeth kicked in, then recovering stronger than before. Useful for plateaus and bodybuilders, but maybe not for the average person with a life outside the gym. I know I cannot afford to have entire muscle groups feeling destroyed after a workout, but if it's only one set to failure, then maybe it doesn't result in such an intense form of DOMS. This video discussion also does not address the place of cardio training, benefits or cons, or otherwise. I will have to test this methodology for a couple weeks to see how it affects me.
Your saiyan analogy is hilarious lol
He just Followed Mike Mentzer that's all, nothing new.
@@vidalskyociosen3326word for word lol
Wrong, failure is not needed. Its the biggest bs out there. Its not about can you make it work, but about whether its needed, and its not. Mentzer's Heavy Doodie bs has wrecked more lifters than anything I have seen over 30yrs
@sword-and-shield Shut up, clown. These are notes from the video. Not a discussion for idiots like you.
This is very similar to bodybuilder Mike Mentzer's training philosophy. One set to total muscle failure achieves maximum hypertrophy results. It's very cool to see the data coming out on this.
Trouble is its bs, It doesn't provide maximum anything. Moreover, Optimal changes over time with natty's or your progress slows drastically.
@cuzIjusthe never secretly did more sets, he always did the workout that he preached
Definitely Mentzer and Vince Gironda, to a degree.
Mike Mentzer was decades ahead of his time. I've gained more muscle at 60 years old. With just 13 months of his HIT. Than I gained in 30 years of useless junk volume.
These sound familiar...
--"Light Switch Rep"
--Warmups at 50% & 75%
--One working set
I've written these exact words in my books dating back to 2008.
Those who know, know¡¡¡
As a 60+ overweight, sedentary woman, I didn't think I would get much out of this video - but I am in awe, I think this may have changed my life!
Dr. Anthony I want to complement you on your interview skills. You have such grace and the way you treat your guests with such respect. You really get the best out of your guest. I’ve seen other producers who have interviews and they want to do all the talking. It gets really annoying because they have a guest but they do all the talking. You did a great job. It was very informative and I really appreciated the way that you structured the interview. Keep up the good work.
This comment is so well said. I also appreciate the respectful way Dr Chaffee interviews
compliment
complement means to pair, suit, fill
This is actually great advice because it will safe me a ton of time if I just do 1-2 sets instead of 3 per exercise
Glad to hear it!
It was Mike Mentzer, nothing new here.
There is a Carnivore HIT Coach called Jerome Armstrong who has very detailed videos on the basics of Muscular Hypertrophy and high intensity training. I strongly recommend. He was the one who introduced me to the carnivore diet and he has been training people and himself with those HIgh intensity training principles like 1 set to failure, 1-2 exercises per muscle group, 45-90 secs of time under tensition, with controle candance to reduce the risk of injury and maximize muscle fatigue!( 3-5 secs each phase of the moviment)
There are also a very good book on the topic by Dr.Doug Mcguff (Body by Science)
This is almost exactly what Mike Mentzer was practicing and in coaching his clients. The only thing Mike got wrong was the diet. He believed that your total daily energy needs should be comprised of 60% carbohydrates. We now know that is not an optimal human diet. Some of Mike's clients required only one workout every seven days. For instance, one set each on four major muscle groups, he called Workout A. Seven days later, do one set each on a different set of major muscle groups (Workout B). There are plenty of videos on YT about Mike's training regimen. He also had other regimens, such as working out every four days. Mike always said that if you reach a sticking point in your program where you are no longer making any gains in strength, you need to add an additional rest day here and there.
Mike also got ore exhaustion wrong, it isnt necessary or any more beneficial then just going to failure. He was also wrong about it being needed because "bigger" muscle groups are held back by "smaller" muscle groups because all muscles if you take them out and put them on a table or scale would be the same size or similar. Ontop of that muscles work in tandem together when exercising and all hit failure at the same time in compound movements.
I am following Mike Menzers program now.. thank you for sharing!! Great information!
Moderate volume is best Mike Mentor was an extremist schizophrenic drug addict. Your body isn't that bad that it takes a week to recover
Changing my workout routine tomorrow
Thank you 🙏🏼 Anthony P. for sharing your take on Hypertrophy! Brilliant information 👏🏼 along with your expert advice on how to train 💪🏼 Well done!
Dr. Chaffee, your podcasts are the BEST!
One of the best advices. I tell to people all the time Recovery is same important as the training day". Great episode.
Training! Thanks guys! Great info and a massive encouragement to this 49 yr old who’s wanting to attack his 50s like a beast!! 4 months to go so I’m all ears to what works in both the gym and the kitchen.
Im 64 and have been a gym rat for 45 years. Started training during the Arnold era; few can train like Arnold. I deload regularly now for 4-7 days. I grow like a weed and heal like wolverine. High intensity take no prisoners training then rest until you feel fresh. Take a week away with active rest and watch what happens. 💪
Great interview Dr Chaffee, thank you
This is great, I've shared with a few along with Phaesse's link.
Been carnivore for 3 + years, and the diet has finally shown me great workout results More muscle mass now at age 65 than ever before in my lifelong workout regimens.
Thank you Chafee, you're my "go to" carnivore doctor.
Anthony has beautiful presentation and certainly knows his stuff. All largely covered very well by Dr Doug McGuff in Body By Science which he wrote back in 2009. See if you can get Doug McGuff on your show as well!
Great talk, cheers from the Netherlands!
Loved this chat. Most informative, concise and to the point. Training
This is great information. It ties in perfectly with the X3 resistance band program, and the concepts in the “Carnivore Bodybuilding” Facebook group.
Interesting. I have now heard this twice in two days. The other voice was Dr Karl Goldkamp, advising on how to keep human growth hormone levels high. His prescription was single sets to failure, 30+ secs, slow and deliberate. Same recommendation in the gym, different objective.
This video is AWESOME for so many reasons!!!!
Most of this is what Mentzer preached. He was so spot on with almost all of what he said back then, so far ahead of his time 40yrs ago. Of course even he would revise some of his beliefs with today’s access to knowledge. Back then there was no Google, just books and mags. This interview was extremely informative.
Thank you Anthony and Anthony 💖💖💖💖
Max tension twice a week without a doubt builds more strength in a particular movement than once or less. I do concede though that this may or may not effect the mass building component. I'm a natural, skinny, weak genetic (muscle wise) guy. I've thrice built up to 300 plus benches, my best being 315 for 6, and 375 for 1 at a body weight of 178 (video evidence "Skinny guy Big bench" . I've never once was able to progress to those weights benching once per week. Only twice a week with an occasional added speed/explosive day thrown in. All reps Slow down, explosive up.
It's almost a 50 years old story. As reported by your guest, Mentzer developed the Heavy Duty in the late '70, perfecting Arthur Jones ideas, and Dorian Yates dominated the Mr.Olympia stages in the '90 with these principles. So probably "never heard" is for those outside the bodybuilding community.
For me to reference later.
1. Train to absolute failure. Once that absolute failure rep is hit you are done with that workout. Low as 5 reps can go as high as 30.
2. Slow on the ascend and descend and or slow on the push and slow on the pull. Keep momentum as minimal as possible so it won't do the work for you.
7:52 workouts mentioned. Vertical pull, vertical push, horizontal pull, horizontal push, hip extension such as leg press and or squats.
Save the time! train hard, train consistently
Dorian Yates Mr Olympia 1992-1997 already knew this without the benefit of any studies....learned this from Mike Mentzer 35 years ago.
This was very helpful. I have been having a lot of pain in my calves - especially in the summer when I’m adding long walks outside to my training. I will rest them much more often now without worrying about losing strength.
Another huge factor is his age. Younger guys in their teens and early 20s can recover a lot quicker and are able to lift 3,4,5 days a week
Excellent! Thanks for sharing, Ant!
Thank you for sharing your honest, body felt experience and your personal action steps! I don’t take anything as gospel, but enjoy having new information as a guide as I listen more and more to my body, which is much clearer on carnivore!
Yeah... I don't know about this. Rest is definitely needed. But the limited lifting I don't agree with.
Totally. There’s no research that supports this. The idea that you can’t intensify the hypertrophic signalling by greater volume is nonsense
I just do two 15 min sessions of TSC(timed static contractions) ala Ken Hutchins. Just brilliant.
Unfortunately, Ken wasn't a large bodybuilder so doesn't get the recognition he deserves. A real champion of exercise, his work speaks for itself.
Hmm, not sure about this one. I figured after many years that avoiding failure works better for me.
Check out Dr Doug McGuff’s super slow big five!
I just love both of you ❤
The carnivore diet (also called a zero carb diet) is a high-protein fad diet in which only animal products such as meat, eggs, and dairy are consumed.
The carnivore diet is associated with pseudoscientific health claims.
All good info. Thank you. I’m guessing this comes down to “statistics don’t apply to an individual”… Hence these are all great guidelines. And within them, the individual must find what works for them, and their individual goals.
„You can train hard or long, but you can't do both” Mike Mentzer
Exactly what I needed, thank you.
I’ve been talking about this on my channel for 8 years
Be a Champion at resting.!!
Pavel Tsatsouline yall are welcome
And dont count reps. TUT, time under tension is way better. Slow or better TSC, 90sec
Very insightful. Thank you!
Im open to criticism Anthony, so please dont think I'm attacking you or your guest, but i have a couple points of disagreement. #1 Calves; Why do very big people have the best calves? Massive volume. Not doing one intense set per week. #2 frequency; He claims we should train less, but i dont think thats taking into account the duration of muscle protein synthesis. When thats back to baseline, its time to go again or you ARE INDEED leaving gains on the table.
Agreed. I think there is more evidence natural athletes should be training more frequently, and moderating the volume per session.
Agreed. I think there is more evidence natural athletes should be training more frequently, and moderating the volume per session.
I agree with the approach overall, except i train with the same frequency as a bodybuilder, so 2x a week each muscle group, but with low volume and high intensity. i think that may be the way to go, but i guess no one will ever really know definitively. i seem to like it tho
@@pjhaines6620 no.. if youre on gear you can train more because your body recovers faster. As someone who's done both bodybuilding schedule (natural) which eventually led to injuries, to now full body 2x per week with cardio maybe 3-4x a week, this is definitely where its at. I was way more inflamed before. My muscles were puffy and I was always sore/fatigued. Muscles feel harder and much more dense now. Also im not trying to get as big as possible so it depends on your goals. Im 6'2 210
@@yuoklolI typically see better results with greater frequency. Your body will adapt to whatever amount of rest you give it. You can literally train full body everyday and see incredible results.
Makes sense. I train once a week with no problems. I train my legs (leg press) once a month to maintain with no problems.
I think one of the best science based hypertrophy advice channels on youtube is Dr Mike Israetel's. He emphasises recovery but also says two sets is not enough to maximise hypertrophy. Two sets is good but not maximal. Mentzer is not the final word on training. A great deal of research has been done since he was around. Also recent research has found coming to within one or two reps of failure is equivalent to complete failure. Going to complete failure increases your chances of injury.
I think the key takeaway that people hopefully understand is that it's not 1 set, to failure. It's 1 set to failure. As Phaesse said, he'll have people do a couple of lighter sets before the 1 set to failure. But that 1 set is maximum intensity for low rep ranges. Do as many sets and reps it takes to work up to your actual working set and then get to momentary muscle failure on that set.
I had a lifting protocol for this for myself, I would do 3-4 sets of ever increasing weights for no more than 5 reps apiece with a comfortable rest time between sets (I was training with my nephew at the time so the rest time was only long enough for him to do his set), then my 5th set was a near max effort pull/push. I typically only got 1 or 2 reps on that last set. RPE 9 or 10 level effort there.
For deadlifts specifically I would also do a static hold at the end of every set for up to 10 seconds or as long as I could before my grip gave out, whichever came first. At the higher sets, grip failure was the more common reason. I didn't use straps, only chalk so I frequently had callouses ripped off because of the bar.
I also didn't do the lift directly in some cases. So for deadlifts I did below the knee rack pulls. Bench I did dumbell presses/fly's.
amazing. I've been watching and reading about Mike Metzer HIT training. This is deffo the way forward, thank you for the video Doc.
I've been doing this methodology.Most of my life, I'm 77 years old.You would not believe my health and fitness level due to this methodology.
With absolute no injuries..
You need a good workbook --- Body by Science.--Doctor Doug Mcguff... These two men are a good addition to mankind.
⚡️👍
Can i do all these excercise in one full body workout once every 7 days??
Finally, someone who trains intuitively like me
I’m 68 been training one 50% warmup one 70% warmup then work set to momentary failure the move on to the next
I also take 4 to 5 days between and I’m as strong as I was 30 years ago
Eat all natural grass fed meats
No seed oils only cold pressed olive oil coconut oil avocado oil
Creatine 8 grams, vitamin D3, magnesium that’s all my supplements 🏋🏼♂️
Early 20s I did one set of pushups daily to failure, all the way down and up. I went from 20 reps to 60 in one week
This! Extended Rest is overrated....your body aclimates to less rest. Imagine if you were a hunter gatherer.... And you had to wait 5 days for muscle recovery until you could hunt again. Would not survive for long.l
The discussion is MUSCLE GROWTH not getting stronger at pushups or increasing endurance.. Theres plenty of calisthenic athletes who can do TONS of pushups and pullups who'd be considered skinny.
@@DFortuna there's also a ton of calisthenics athletes who are jacked. Body weight and diet also plays a role in muscle growth. calisthenics athletes will often ha
Have superior chest development to someone trying to bench 400 lbs. ..
@@KC-lg8qf I contribute to rest though. It was the only movement I did each day
@@anthonyman8008 I should rephrase and say extended rest is overrated. Rest is absolutely needed but not necessarily multiple days. Your body can adjust to having a good night's sleep and getting back to work.
Excellent!!!
Yes, this is all spot on. My body is responding so much better with more recovery. I have been using super slow (count to 12 on neg and positive) and only one set to failure. I have been very pleased with my results. I have also been eating carnivore for 8 years now.
Much respect! Thank you for the wonderful interview.
Dr. C....I keep meaning to ask, have you been practicing mewing? I have noticed some facial changes in you over that past almost 2 years. Just wondering.
Interesting how you’ve released a video on this after Ive been doing this type of training for 2 months. I stumbled on this 2 months ago, this is Mike Mentzer’s training philosophy. Ive had several friends and family already ask me if I’m doing some kinda special workout because I’ve gained so much muscle so quickly. While doing this my diet is 90% meat and diary the rest are carbs of some sort, very little sugars (including fruits).
I only use dumbells and a bench. Warmup is a must for me in order to get to my maximum output without strain. By about 10-15 reps my muscles are twitching and im sweating. 5 secs up, 5 secs down. When I finish with the workout I get a huge rush. Probably the spiked cortisol and hgh release. Who knows what else. I only workout once a week but i go hard.
Do you do full body in your 1 workouts per week?
I have been following these methods, and at 56 years old, I have put on over 28 lbs of lean muscle in 10 months. I say over, because I have gained 28 lbs, but am leaner, with more visible muscle separation, and striations, and more vascular than when I started.
@Kwildcat13 I did, so you are wrong. You won't do it eating plants and training high volume. But, if you are genetically gifted, train HIT, and eat carnivore, you will.
Instructions Unclear: I've listened to my body and it's been a month since I've last trained!
Kidding aside: I am currently on a bro split, and maybe I should I rethink my mesocycle. I do find myself too tired especially on a Wednesday (Tuesday is back day - barbell rows, deadlifts etc.)
Male 43, 5'11 170 lbs | 13 months carnivore.
I don't know why but i gain muscle fast. 🎉
Me too, but I'm also only 5'8". Short guys can look jacked in a few months if done right.
Me too. Always have
What kind sarcoplasmic hypertrophy the fake muscles 😂🤣 lol
How old are you?
6:11 the guy basically just saying that Mike Mentzer was right !!! Hahaha 😂
If eliminating momentum is a goal then pneumatic type machines (like Keiser) would build muscle, but they don't due a good job at building muscle even going to failure. Think acton\myosyn cross bridges- ATP depleation, etc.
Is there any benefit in doing a drop set in this one set to failure, where you reduce the weight after muscle failure to get in a few more reps?
It's hard to say, there is conflicting evidence, but for me I feel I get better results when I do this, so just do both and see which you think gives you better results. For me I still like working the same muscle group twice a week, and I recover far faster than most people because of my diet so I still will probably keep that up myself.
There is no additional benefit to doing a drop set after hitting momentary muscle failure. I have seen a few studies who explored this including Dr. James Fisher, and Steeles that was quoted in this video and they found no difference or worse negative effects of doing "set enhancers" past momentary muscle failure. Once you hit failure thats the maximum stimulus your body will send
@@krazus2036 Thank you!
Now I have to go watch the full episode
I can build abs faster than most people even at 51 years old, after having 4 children, and all 4 of my children have my physique.
Are you a Man having babies? Sci-Cult claims Men can have babies 🤪😝 Joking, but True Reality Science has been ignored today. I agree with Dr Chaffee on most things.
So. What's your point.?
@@graystonegardens1642😂😂👍🏻
What's your secret?
@@graystonegardens1642 Her point is don't make excuses for not getting into shape. Age does not matter. How many children you have had does not matter. That is my take on what her point is but that does not matter. It's all good.
The original nautilus equipment , not crap labeled today, used a cam that maintained resistance throughout the movement vs free weights or other lesser machines.
I sort of agree with one set to failure per exercise is right however there is also effective reps (5 rir or less) to consider. You also need to perform enough of these to signal feedback to the body to trigger muscle protein synthesis. Also, to say recruiting high threshold motor units is a switch but process of recruiting them from high to low is a continuum is little bit disingenuous don't you think. Guess the main q is how many effective reps to perform and how much stimulus do high threshold units require. This may vary between individuals based on genetics, diet, recovery etc. Also I believe consistency of effort is just as important as intensity. Including untrained individuals in studies may skew the results based on newbie gains as opposed to experienced lifters who know how tax and recruit muscle fibres optimally.
Mike Menzer & Dorian Yates professional body builders high intensity training is how they do it with few reps & few sets into failure both negative & positive! Maximum Effort into failure is the key! Arthur Jones is the father of high intensity training!
Really interesting, thanks guys!
Interesting clip... at 67 I am putting on tons of muscle (almost carnivore.... but I like coffee) using the X3... one set to failure.... not heavy in comparison to iron but no injuries either... It does take mental fortitude to do it.... but wow when you do, and you track your performance a sense of accomplishment settles in and you don't mind looking in the mirror.
It's right on right on !!!
I have gained more strength and bigger mussel gains with bands I would not have believed this if someone had told me, I stopped lifting iron went to bands system similar to 3x for 3 months came back to iron just to see if I had loss strength and it blew me away how much strength I had gained in that 3 months
Same. I do X3 5-6 days per week one set to failure on all sets (except deadlifts). Best gains I’ve had in 35 years. I feel that bands don’t beat up your body as much as weights so we can do higher frequency.
Training. Great info. Thanks
Thanks for the information
Training!! Love this
The works of McGuff, Hutchins, and Baye unanimously emphasize the necessity of all-out effort and intensity during resistance training. Challenging yourself to the absolute limit through proper HIT protocols allows for superior strength, hypertrophy, and conditioning benefits compared to traditional high-volume approaches.
Training. Thank you.
Loved your content. Training…
This low volume training would only be important if you have been training for years. Otherwise it probably doesn't matter.
Jay Vincent is the firs one that ever talked about this in detail on YT.
Actually John Heart was
@@tobyh3681 true
Yes I always quit when I feel that muscle has been exhausted
What about us Nattys? Does this approach work for us gearless and fearless??
What if your goal is to increase your strength more than maximize hypertrophy? Does this system apply?
Hey Doc! Amazing content!
I have a question. I'm 39 years old,180cm male. I'm on the carnivore diet around 5 months now. I've gone from 92 kg pudding down to 68 kg "JACKED" at least for my standards. I can see my abs "sixpack" for the first time since I was 16. Minimum exercise 2-3 times a week 15-20 minutes of bodyweight training but it seems like I can't put on weight.
I am a busy man so a lot of movement the hole day and I'm eating at least a kilo lamb or beef per day with 4-8 eggs.
I'd appreciate any advice and thanks for all the knowledge!
Cheers from Austria!
Mike Mentzer was right all along.
MIKE MENTZER WAS ALSO A METH ADDICT
THIS!
He probably just listened to Mike's videos
@CarnivoreUltimateLivingOH REALLY WHY DO YOU SAY THAT
Mentzer was a fraud. I trained this way for 25 years. I've hypertrophied more in my 40's using multiple sets than I did using Mentzer's Heavy Duty theories for 25 years. This guy is full of shit and is unoriginal. How does he know what people's genetics are or if they are all on PEDs? He uses this excuse to dismiss the lack of results his trainees get.
Training. Thank you
Training
Training. Thanks!
Dr. Chaffee, PLEASE HELP. I have a friend of a friend who is a professional boxer and is looking for ways to prepare for a fight against someone known to use illicit but undetectable, shall we say, enhancement. I told my friend 'carnivore'; he's forwarding the videos I send him to the boxer. I told him that you do consults. WOULD YOU PLEASE TELL ME HOW HE CAN GET AHOLD OF YOU SO I CAN FORWARD TO HIM?
He has a link in the show notes
Training, please! Thanks!
the one set to peak intensity comes after many sets (not warm up sets) , you need to show the way to the nervous system to recruit that so called motor units, not a Mike Metzer fan nor a sliding fillament theory supporter either
You have been quoting Mike Mentzer he was the genius!!!
effort in=results out 🤠
This guy is literally quoting verbatim. Mike mentzer's videos. All of which he is saying is true.
Thanks!
Thank you very much!
This is basically Mentzer training. One full all out set . It's also the basis of the x3 system. But my question is , what about those of us on carnivore that recover fast? Is it overtraining if we train body parts more than once a week?
Where do you fit in activities like swimming walking or bike riding?
TRAINING. THANKS.
So Mike Mentzer was right, even though he was juiced out of his mind.
I do Muay Thai and lift only twice a week anyway. That keeps me strong enough in the clinch and squats make my kicks more explosive. Weights bore the crap out of me.
Training thanks!