After 10 years of training and obsessively watching bodybuilding videos, sports performance training videos, studying physiotherapy it still feels like i have learned most what i know in the last few years from guys like Eric and Mike. Super informative video. Bodybuilding masterclass
@@joaquinarchivaldoguzmanloe1073 If ya haven’t already tried, squat shoes and/or VersaLifts might help ya, as well as putting the feet a little higher, a little wider, and/or getting your toes out more. Hope that helps!
Dr. Eric Helms and the 3DMJ is what got me in my best shape years ago when RUclips wasn't that popular and many of the channels you see now did not exist. I still have the books and all the knowledge from Eric Helms, Jeff Alberts and Alberto Nunez.
Really enjoy the natty workouts on your channel. It’s real, and I trust it enough to immediately incorporate the exercises & techniques into my workouts. Thanks Mike! Keep posting them please!!
Don't worry, the fundamentals stay the same natty or not, just that your capacity in some measures is bigger. And RP is selling the fundamentals of training.
@danielprest5887 Maybe that is the missing piece of the puzzle. I've tried doing calf stretches and other mobility stuff for years but my ankles just don't budge.
huge pleasure to watch whenever eric helms is on the channel. love hearing him and dr. mike discuss some finer details of exercises and programming. the fact they have slightly different perspectives, but both firmly based in science, makes these videos incredibly informative.
I honestly think listening to these two together watching someone like Eric training , is the best education for exercise currently available on RUclips, thank you guys, I have my material for tonight
@@ridenm7748 he stretched his calves in an orthotic device every day for an hour for several months (might not be getting the details right) to see if stretch mediated hypertrophy could be effective in an already advanced lifter. He’s talked about it on numerous podcasts so if you search for “Eric Helms calf stretching” you’ll probably find one pretty easily.
I freaking love this nerdy stuff. You all have seriously changed my entire weightlifting regiment and I feel so much better now. Keep moving weights and keep chatting about nerd stuff please. I'm here for it all.
What a deep range of motion on that leg press. Crazy. Eric is great and I sub’d to 3DMJ off the back of seeing him on here. Seems like he’s so knowledgeable and also great at explaining his thinking. Great video guys.
Nice of dr Mike and the rest of RP to make sure Eric is always standing on a ladder so he seems considerably taller than dr Mike. Always treat your guests with kindness and hospitality
Woh thankies so very much to Dr Mike and Dr Eric I have learned so much from you guys today 🙌🙌🙏. Amazing seeing Dr Eric’s technique especially the leg press 🙌
It’s really not that big of a deal. Yeah, you lose a minor amount of stability and therefore strength output but I for one simply cannot get into a deep, quad biased range of motion by keeping my heels on the pad and can’t be assed to buy weightlifting shoes. If I keep my heels on, I have to push my knees so far out to the side that I only feel adductors. You can still push heavy weights safely to failure with your heels off, it’s not as unstable as RP makes it out to be as you still have a solid amount of foot placed against the pad and no, your knees will not explode from it
@@nomongosinthaworld just the other day i tried narrow leg press with heels off the bottom of the board, all the weight on the balls of my feet. Just played around with the same weight as with feet upper on the board, knees far apart (the way i actually tweaked my adductor and have had pain for months). Long story short, not too unstable for me.
Really enjoyed this video. Great to see Eric showing a workout set. When non-natty people show off, usually they have programs that natty people cant recover from in the long run. Also loving the commentating from Mike filling in with valuable info
When the RP signature music kicks in at 12:11 and Eric is pressing, we got a superhero in the making people! Dynamic duo episode Just watched it again and damn this is my favorite episode so far. Come on now, we need you two training back to back while Brad Schoenfield is narrating and overall game master! Holy shit what an episode that would be 🤯 I want to see Brad yelling at you and bless the whole session with angelic voice of pure hypertrophy.
You can just see how much Eric is loving bodybuilding and training right now. It's amazing to see him go all in and it work out for him. The best collaboration. Mike is such a helpful guy trying to allow Eric chance to speak throughout. Also, Eric has some great cardio! I know he's designed the lower reps to do so, but it's clear he's got a gas tank
It's really insane that access to this sort of information is on the internet (and is also free!!). Appreciate all of the videos Dr. Mike, learned a ton from this one as always.
Definitely. When i do Hams/Abs/Erectors day i kind of think it's fun BUT i definitely know it doesn't for most people BUT what i definitely hate about doing Hams/Core day is the DOMS that take 4 days to subside and just in time for Quads day and my life sucks as the DOMS are kicking coz walking is like jeez pain day. A masochist? Maybe, i'll ask my Dominatrix.
I used to do them every leg day, exact same way. Loved them. Favorite leg exercise along with barbell squat and back in hs those two blew my squat up to 500lb max at 132 pounds bodyweight.
It’s evident that Dr. Helms has submitted himself to the rigors of body and mind necessary to develop an astounding physique. Shaving the head would remove the one aspect of his appearance that cannot be altered by force of muscle or conscious will. The day I buzzed off my thinning hair was one I’ll never forget-totally liberating and in accord with my project as a body builder.
@@Aleksandr_TRI he has a pro card and he looks like an anatomical model at like 5% body fat. He’s also pretty tall and not genetically gifted (in my opinion), but he’s put in the work to develop, yes, an astounding physique *given his genetic/proportional strengths and weaknesses*
I always love watching these videos. They get me pumped and ready for my own workout. Great production, great wisdom. Thanks to everyone involved in the RP team!
Hell of a way to start a Monday, for me...I don't when they filmed lol. I'm about to head to the gym, myself, and Doc pushing someone, especially this man, also Doc( always learna ton from him)... EXACTLY what i need!
And speaking of RP style, I have to say as an intermediate, I love the RP style of full rom, slow controlled reps , the fact I don't need to go heavy and can still get a amazing stimulus, and recover in time , it really can't be understated how important that is.
I was doing Smith machine Bulgarian split squats exactly like this and wondered why my ass had DOMs from hell for 2 weeks into my 4 week block, the fella at our gym was amazing told me to bring my front leg forward and hey presto, quads were destroyed, this channel and Erics channel among a very select few really explain so well done thanks and keep up the great work
So, I've been lifting weights for over 20 years. I'm not big by any means, but I've experienced gains in every lift over the past year. I'm 48 years old and feel like I can push more weight than I ever could. Here's my question: This past month, I've focused on increasing my rep range, and lowering the weight to be more kind to my joints. I've also considered for the compound lifts, to just keep in the 8 rep range with higher weight. This video is talking about how doing high reps might cardio you out, so any advice for someone like me; 48 years old, experienced, but joints sometimes hurt if I load up too much weight. Should I keep up with my current, lower weight, but still challenging, and higher reps. Example: Rather than 4x8 bench press, 3x12 bench press with slightly lower weight. Added mobility days as well. Any advice is welcome here.
My first time here. hey guys at RP, I am a very stiff person, not mobile at all, spend a lot of time studying and sitting, but do train cardio and for hypertrophy 6 times per week. Can you guys do a video on how to progress mobility and stretching during exercises?
A physical therapist I went to who used to help with the CO Rockies when I asked him about stretching and mobility he said "the best stretch work and mobility work is taking your weight training through their full range of motions"
FULL ROM and slow eccentric my bro. Also look up stretching your upper and midback in doorways. That’ll loosen up shoulders and traps. Helped me man, stretching at night after muscles are no longer sore. Do not stretch often near workouts, try to do most away from them. Another key is only stretch as long as you are comfortable and focused. Don’t shy away from mind to muscle connection, keep gaining!
One of the easiest methods is to keep training with weights. The loaded stretch is perhaps the best way to increase mobility and you conveniently get that in weighted exercises where you strive for longer muscle lengths. It's a progress over time thing so you don't get better right away, you have to keep to it. In fact trying to force it too hard might lead to injury. If you really have trouble even doing some exercises, I'd look up weightlifting guys. They have quite a few warmups they like to do because weightlifting requires a lot of mobility (deep squat, front rack). Also try to just get up and stretch lightly every 15 minutes or so when you're studying and sitting, that does a world of wonders to how you feel. Like just walk to get a glass of water or bathroom or to look outside or anything you can come up with. And for the giggles try finishing the day with a small session of light yoga (something like yoga for hips and lower back release). A lot of yoga routines help releasing that stiff back you get from sitting all day and also opens up hips that aren't used to moving. In fact it's my go to after care after judo and lifting, because I too study and sit down a whole lot. On the first try even gentle short yoga session might leave you lying in sweat, but it gets better quickly and perhaps demonstrates how stiff you actually were.
Great video. More collaborations with you two please. No, not please. It is required. Any idea for what excercise to do in lieu of deadlifts to recreate all thr same muscle movements? Or as close as possible? Ideally not 5 different excercises? I have a kbee bursitis and i can’t risk the bar touching the knee.
Possibly back extensions if they don't bother the knee. Or dumbbell deadlift. Single leg deadlift with dumbbell. Or kettlebell. Or single leg RDL (really like that one). In general deadlift is all about hip hinge movement and isometric back, so whatever you can come up with that trains hamstrings, glutes and back (spinal erectors, lats, traps). Deadlift is a huge strength builder, but bodybuilders don't like doing it as much since the fatigue is huge and you can't really direct the work to any specific muscles really, so perhaps looking up training programs that don't include deadlift (many bodybuilding programs). But I'd wage loaded back extensions are one of the most similar and you can possibly combine that with single leg RDL.
Love this channel. I love real life common sense approach to lifting and building muscle. I’m glad you mentioned cardio respiratory Most people go to the gym and straight to the weight they go. Never once run, swim, bike anything. Me being 58 and a runner, running always comes first every thing else second. But that’s me being almost 59. Bring on the comments. By the way, I never get gassed working on with weights.
When I grow up, I wanna be a natty beast like Dr. Eric. I mean, I'm natty, but I'm more of a bust than beast at only 7 months in. Also, I love the "I don't have a butler, I have a Dr. Mike." I need to add 3DMJ to my church of iron pantheon. Great video, as always.
I recover from pretty much everything in about two days. But barbell deficit RDLs with enough deficit for the barbell to touch my shoelaces will make me sore for 5-7 days.
I have a question. 57 y/o, 222 bw, 5'8. Blew out my shoulder with Xfit a decade+ ago. I still manage most stuff but no more overhead presses and I can't squat b/c I can't get under the bar. My right hand goes out past the plates. If I do manage to get under it, I'm twisted at my spine, so it's a no go. Pre-injury I was comfortable going deep with 315 for 10-12 and 405 for 6 or so. No belt, basic sneakers, no knee raps. I never did one rep max stuff so I never really went heavier. Today I use a leg press and pretty much mirror this workout one/week. My question involves foot placement for the leg press. I work out at a LifeTime Fitness. The leg press is not a slide type, it's a lever design, so it's very smooth and I can bottom out the machine with my knees near my head. Here's the thing. I can do that with 9-10 45lb plates on each side for 8-10 reps, slow and deep with a hold at the bottom. It's silly but otherise, I can do 20 slow reps. I feel like the leg development is getting better and better because not until recently was I weight matching protein intake. I rarely got close to 200gms/day and now I do. So is there merit in the lower foot placement as shown in the video whereby I might get even better results with much less wait without compromising my knees (which both have torn meniscus surgery (thank you Xfit). My foot placement today is the middle of the foot plate, toes pointed out, shoulder width. Thank you in advance. Great content!
I like your discussion about DOMS. I don't really get that much DOMS, HOWEVER i do feel that my muscles are tired multiple days after training them. But it is not a direct soreness. Is this an indicator of not as much muscle breakdown?
Dr. Mike, good thinking to stop competing, reasoning you laid out on the podcast is rock solid. Greg Doucette will make another 5 video about it anyway
15:22 This seems to mirror what Basement Bodybuilding has been saying for a while, that progressive overload is a result/indicator of growth rather than growth being caused by progressive overload. Tons of great tidbits in this video and I'm only 1/3 in!
Not sure if you do video requests or ideas, but I’m pretty new to the fitness world and I’m absolutely loving it. Love all the knowledge I’m getting for you, but do you have any book recommendations about fitness/health and what not or whatever books you think would be great to read. Book recommendation video would be neat, thanks for everything you do here!
I believe RP has a couple of books and as mentioned on the video, Helms has his second edition of Muscle and Strength Pyramids out there. Stronger by Science has The Art of Lifting and The Science of Lifting (SBS is sort of the OG lifting science information still running solid, Greg Nuckols is very respected record powerlifter and exercise science guy). In fact Dr. Mike gave one of those front sleeve reviews praising the books.
I dig the workout, but, what would be the advantage of this routine vs a few sets of High-Bar Barbell Squats and some calf raises? Get under the bar, smash some working sets at 75% max, and done? It just seems like a lot of time investment, and I wonder if the juice is worth the squeeze for what you get vs just getting under a barbell.
Definitely gotta try those curls with the cables,as well as the tri extension.Nice variations and will definitely hit different.🔥🙌🏻Impressive leg press?But a tad concerned with the knees going so deep.At least for a 63 year old.I definitely wouldn’t go quite that deep and probably couldn’t.The man is STRONG😤🫡
Feels like there's a real market for a loop track of Dr. Mike saying "finish" in a calm, commanding voice.
Also "stand up" and "big chest" and "fuck yes" and " as if one more"
I mean there's also definitely one for 'DEEP', 'SLOW'
“Rack.”
@@swiftxx1I always hear “big chest” 😝
“Pause at the bottom”
After 10 years of training and obsessively watching bodybuilding videos, sports performance training videos, studying physiotherapy it still feels like i have learned most what i know in the last few years from guys like Eric and Mike. Super informative video. Bodybuilding masterclass
That leg press technique brought a tear of joy to my eyes.
yes, it was beautiful ❤️
I can go deep asf but my heels come off
Lifting shoes@@joaquinarchivaldoguzmanloe1073
@@joaquinarchivaldoguzmanloe1073 so you can't.
@@joaquinarchivaldoguzmanloe1073
If ya haven’t already tried, squat shoes and/or VersaLifts might help ya, as well as putting the feet a little higher, a little wider, and/or getting your toes out more.
Hope that helps!
“Oh My God Erick fuck yea” sounds crazy Lmaoo
After telling him to go deep 😮
😂😂😂😂😂@@mrspangles932
Super deep
Mike is always willing to learn and listen, you can tell he especially respects Eric Helms, Brad Schoenfield, and Menno Henselmans
Because they are experts in the feld.
You just named the Mount Rushmore’s of Gains 🗿
... and he also respects you ❤
Buncha nobodies
@@thor498 so is he
An actual natty natural bodybuilder!
I was starting to think such a thing didn’t exist.
The majority are off course natty, you just don't see them online because most people aren't youtubers.
Same here, 500 lbs squats at 210 lbs
Jeff nippard, Jesse James west. Both have pretty great physics at competition and are natty.
layne
That's if you actually believe they are natty@@PhaythGaming
Dr. Eric Helms and the 3DMJ is what got me in my best shape years ago when RUclips wasn't that popular and many of the channels you see now did not exist. I still have the books and all the knowledge from Eric Helms, Jeff Alberts and Alberto Nunez.
Really enjoy the natty workouts on your channel.
It’s real, and I trust it enough to immediately incorporate the exercises & techniques into my workouts.
Thanks Mike! Keep posting them please!!
Don't worry, the fundamentals stay the same natty or not, just that your capacity in some measures is bigger. And RP is selling the fundamentals of training.
His ankle mobility must be god-tier to go that deep in leg press.
I don't think the ankles have a choice lol
The weightlifting shoe helps, i know from experience of using barefoot shoes and weightlifting shoes.
@danielprest5887 Maybe that is the missing piece of the puzzle. I've tried doing calf stretches and other mobility stuff for years but my ankles just don't budge.
@@straight_manyou need to measurably strengthen BOTH sides of the ankle. Tibialis and soleus (the latter activated when the knee is bent)
@ericmalitz I don't have access to the Tibialis raise machine.
The length of the video shows how much respect RP has for Eric
All respect to mike but Eric already knows what he's doing
@@stevenlake5278that’s what Mike said and almost didn’t say anything at all. It’s only nuances and both know it
With Helms it's like free content the longer you let it run, like a visiting lecturer.
Fab workout. Lots of wisdom and insight here
Eric is super dope, very humble, I emailed him couple years ago and he would respond, never forget!!!
huge pleasure to watch whenever eric helms is on the channel. love hearing him and dr. mike discuss some finer details of exercises and programming. the fact they have slightly different perspectives, but both firmly based in science, makes these videos incredibly informative.
I honestly think listening to these two together watching someone like Eric training , is the best education for exercise currently available on RUclips, thank you guys, I have my material for tonight
My 2 favorite doctors! Good to see trexler again
Coming in from the base of the pyramid
Got a burst of laughter out of me.
Joke for the insiders, I like it
Impressive depth on the leg press 😀
He has insane ankle dorsiflexion from his calf stretching experiment!
@@timk8258 Yeah I was wondering if that's his usual resting angle
@@timk8258 In the preview, I was like, no way his heels are still on the base. That's insane!
@@timk8258what calf experiment?
@@ridenm7748 he stretched his calves in an orthotic device every day for an hour for several months (might not be getting the details right) to see if stretch mediated hypertrophy could be effective in an already advanced lifter. He’s talked about it on numerous podcasts so if you search for “Eric Helms calf stretching” you’ll probably find one pretty easily.
The geek energy between these two is strong!!!
not really that geeky
Love having Eric on the channel 👍
I freaking love this nerdy stuff. You all have seriously changed my entire weightlifting regiment and I feel so much better now. Keep moving weights and keep chatting about nerd stuff please. I'm here for it all.
Watching Mike Geek out from an exercise physiology aspect with Eric is quite refreshing
What a deep range of motion on that leg press. Crazy. Eric is great and I sub’d to 3DMJ off the back of seeing him on here. Seems like he’s so knowledgeable and also great at explaining his thinking. Great video guys.
Nice of dr Mike and the rest of RP to make sure Eric is always standing on a ladder so he seems considerably taller than dr Mike. Always treat your guests with kindness and hospitality
I've never seen anyone able to leg press that deep. That's insane
You should check out Eric Janicki
Woh thankies so very much to Dr Mike and Dr Eric I have learned so much from you guys today 🙌🙌🙏. Amazing seeing Dr Eric’s technique especially the leg press 🙌
I kind of wish you let him show you how he was going to leg press on tip toes lol
Most likely, he was going to do a variation of a sissy squat.
It’s really not that big of a deal. Yeah, you lose a minor amount of stability and therefore strength output but I for one simply cannot get into a deep, quad biased range of motion by keeping my heels on the pad and can’t be assed to buy weightlifting shoes. If I keep my heels on, I have to push my knees so far out to the side that I only feel adductors. You can still push heavy weights safely to failure with your heels off, it’s not as unstable as RP makes it out to be as you still have a solid amount of foot placed against the pad and no, your knees will not explode from it
@@nomongosinthaworld just the other day i tried narrow leg press with heels off the bottom of the board, all the weight on the balls of my feet. Just played around with the same weight as with feet upper on the board, knees far apart (the way i actually tweaked my adductor and have had pain for months). Long story short, not too unstable for me.
Yeah and it allows you to place your feet low aka extreme quad bias. If it lets you get deep there is absolutely nothing wrong with it
@@nomongosinthaworld i will try it out
It was pretty cool Eric being as knowledgable and experienced as he is, humble enough to try different techniques! 👏
Really enjoyed this video. Great to see Eric showing a workout set. When non-natty people show off, usually they have programs that natty people cant recover from in the long run. Also loving the commentating from Mike filling in with valuable info
That final transition was amazing. Amazing training session with much respect from both parts
When the RP signature music kicks in at 12:11 and Eric is pressing, we got a superhero in the making people! Dynamic duo episode
Just watched it again and damn this is my favorite episode so far. Come on now, we need you two training back to back while Brad Schoenfield is narrating and overall game master! Holy shit what an episode that would be 🤯 I want to see Brad yelling at you and bless the whole session with angelic voice of pure hypertrophy.
You can just see how much Eric is loving bodybuilding and training right now. It's amazing to see him go all in and it work out for him. The best collaboration. Mike is such a helpful guy trying to allow Eric chance to speak throughout.
Also, Eric has some great cardio! I know he's designed the lower reps to do so, but it's clear he's got a gas tank
Okay, the editing is amazing... awesome job guys!
It's really insane that access to this sort of information is on the internet (and is also free!!). Appreciate all of the videos Dr. Mike, learned a ton from this one as always.
Finishes set of bulgarian split squats - "That was fun"
There's something wrong with that man
Definitely. When i do Hams/Abs/Erectors day i kind of think it's fun BUT i definitely know it doesn't for most people BUT what i definitely hate about doing Hams/Core day is the DOMS that take 4 days to subside and just in time for Quads day and my life sucks as the DOMS are kicking coz walking is like jeez pain day. A masochist? Maybe, i'll ask my Dominatrix.
I used to do them every leg day, exact same way. Loved them. Favorite leg exercise along with barbell squat and back in hs those two blew my squat up to 500lb max at 132 pounds bodyweight.
He used to be a roleplayer.
I had no idea anybody found that exercise enjoyable until now.
* lies to himself *
It’s evident that Dr. Helms has submitted himself to the rigors of body and mind necessary to develop an astounding physique. Shaving the head would remove the one aspect of his appearance that cannot be altered by force of muscle or conscious will. The day I buzzed off my thinning hair was one I’ll never forget-totally liberating and in accord with my project as a body builder.
astounding really? I mean he is in a good shape for a average Joe but astounding physique is a bit generous
@@Aleksandr_TRI he has a pro card and he looks like an anatomical model at like 5% body fat. He’s also pretty tall and not genetically gifted (in my opinion), but he’s put in the work to develop, yes, an astounding physique *given his genetic/proportional strengths and weaknesses*
@@lacanian_lifter 5% right, this tells me you have no idea what are you talking about
@@Aleksandr_TRI look up his contest pics. He’s obviously in the off season in the video…
He has a average physique on the small side all due respect
Eric definitely said, “none of that gay shit today Mike” 😂
How did he
Explain that earring then
tbh, bro was saying "that's it every inch i can get 😏" and "i just finished 😏"
@@RainbroPremium what do earrings have to do with homosexuality
@@RainbroPremium left ear bro that's the straight one
So much knowledge dropped in this vid, love this collab
After SO many high-quality content-dense videos featuring Dr. Helms, it is awesome to see him put in da work and sweat. Good shit guys as always
Man! Thank you so much! The amount of knowledge and info. In this video is incredible!👍🏼👍🏼👍🏼
I always love watching these videos. They get me pumped and ready for my own workout. Great production, great wisdom. Thanks to everyone involved in the RP team!
Great video & editing work too Scot!!!
Talking science while getting a pump? Dr. Mike's in heaven
Hell of a way to start a Monday, for me...I don't when they filmed lol. I'm about to head to the gym, myself, and Doc pushing someone, especially this man, also Doc( always learna ton from him)... EXACTLY what i need!
That leg press was like a beautifull poem. Just perfect
Glad I found you. That Bulgarian split squat was awslome,narration 2nd to none.
What a great workout 💪 definitely I will try it tomorrow
Ya gotta love listening to these two dudes being the biggest nerds possible about picking things up and putting them down.
And speaking of RP style, I have to say as an intermediate, I love the RP style of full rom, slow controlled reps , the fact I don't need to go heavy and can still get a amazing stimulus, and recover in time , it really can't be understated how important that is.
If they use “lengthened partials” it isn’t full ROM.
I was doing Smith machine Bulgarian split squats exactly like this and wondered why my ass had DOMs from hell for 2 weeks into my 4 week block, the fella at our gym was amazing told me to bring my front leg forward and hey presto, quads were destroyed, this channel and Erics channel among a very select few really explain so well done thanks and keep up the great work
Brilliant! Thanks guys. Analyze and apply.
That ending was gold props to the editor👌
That transition on the hamstring curls🔥🔥
This is a great video, thank you very much. Are you able to let us know what his second leg day of the week looks like, I love this split idea.
Loved the discussion about submaximal high-load sets at 6:11, especially as someone with long femurs who hates high-rep squat movements
Your femur length doesn’t matter; if you can’t squat for depth you have bad mobility.
So, I've been lifting weights for over 20 years. I'm not big by any means, but I've experienced gains in every lift over the past year. I'm 48 years old and feel like I can push more weight than I ever could. Here's my question: This past month, I've focused on increasing my rep range, and lowering the weight to be more kind to my joints. I've also considered for the compound lifts, to just keep in the 8 rep range with higher weight.
This video is talking about how doing high reps might cardio you out, so any advice for someone like me; 48 years old, experienced, but joints sometimes hurt if I load up too much weight. Should I keep up with my current, lower weight, but still challenging, and higher reps. Example: Rather than 4x8 bench press, 3x12 bench press with slightly lower weight. Added mobility days as well. Any advice is welcome here.
My first time here. hey guys at RP, I am a very stiff person, not mobile at all, spend a lot of time studying and sitting, but do train cardio and for hypertrophy 6 times per week. Can you guys do a video on how to progress mobility and stretching during exercises?
You don't max your ROM over time lower weights better form pause at the botom. That will make you more mobil without any streching
A physical therapist I went to who used to help with the CO Rockies when I asked him about stretching and mobility he said "the best stretch work and mobility work is taking your weight training through their full range of motions"
I need this.
FULL ROM and slow eccentric my bro. Also look up stretching your upper and midback in doorways. That’ll loosen up shoulders and traps. Helped me man, stretching at night after muscles are no longer sore. Do not stretch often near workouts, try to do most away from them. Another key is only stretch as long as you are comfortable and focused. Don’t shy away from mind to muscle connection, keep gaining!
One of the easiest methods is to keep training with weights. The loaded stretch is perhaps the best way to increase mobility and you conveniently get that in weighted exercises where you strive for longer muscle lengths. It's a progress over time thing so you don't get better right away, you have to keep to it. In fact trying to force it too hard might lead to injury.
If you really have trouble even doing some exercises, I'd look up weightlifting guys. They have quite a few warmups they like to do because weightlifting requires a lot of mobility (deep squat, front rack). Also try to just get up and stretch lightly every 15 minutes or so when you're studying and sitting, that does a world of wonders to how you feel. Like just walk to get a glass of water or bathroom or to look outside or anything you can come up with.
And for the giggles try finishing the day with a small session of light yoga (something like yoga for hips and lower back release). A lot of yoga routines help releasing that stiff back you get from sitting all day and also opens up hips that aren't used to moving. In fact it's my go to after care after judo and lifting, because I too study and sit down a whole lot. On the first try even gentle short yoga session might leave you lying in sweat, but it gets better quickly and perhaps demonstrates how stiff you actually were.
I was searching for a leg and arm workout yesterday tysm
So cool to see Dr Mike with colleagues. Can tell these two have a ton of mutual respect for each other 🤙
Great video. More collaborations with you two please. No, not please. It is required.
Any idea for what excercise to do in lieu of deadlifts to recreate all thr same muscle movements? Or as close as possible? Ideally not 5 different excercises? I have a kbee bursitis and i can’t risk the bar touching the knee.
Possibly back extensions if they don't bother the knee. Or dumbbell deadlift. Single leg deadlift with dumbbell. Or kettlebell. Or single leg RDL (really like that one). In general deadlift is all about hip hinge movement and isometric back, so whatever you can come up with that trains hamstrings, glutes and back (spinal erectors, lats, traps). Deadlift is a huge strength builder, but bodybuilders don't like doing it as much since the fatigue is huge and you can't really direct the work to any specific muscles really, so perhaps looking up training programs that don't include deadlift (many bodybuilding programs). But I'd wage loaded back extensions are one of the most similar and you can possibly combine that with single leg RDL.
Amazing. Eric is just awesome.
Love this channel. I love real life common sense approach to lifting and building muscle. I’m glad you mentioned cardio respiratory Most people go to the gym and straight to the weight they go. Never once run, swim, bike anything. Me being 58 and a runner, running always comes first every thing else second. But that’s me being almost 59. Bring on the comments. By the way, I never get gassed working on with weights.
I had so been waiting for this one !!!
One of the best collabs, very informative.
I highly recommend the STANDING CABLE LEG EXTENSION that Eric mentions at 18:10. Definitely the best non-squat quad exercise I have ever done.
My 2 favourite doctors. Right on!
Their personalities compliment eachother well, the ending shot was hilarious editing lol
Great pair of legs. Nice one mate. I’m off now for 8 sets of leg press 5-8 with deep stretch. Oh and some weighted lunges.
When I grow up, I wanna be a natty beast like Dr. Eric. I mean, I'm natty, but I'm more of a bust than beast at only 7 months in. Also, I love the "I don't have a butler, I have a Dr. Mike." I need to add 3DMJ to my church of iron pantheon. Great video, as always.
We need more collabs with Eric! 🔥💪
the chemistry between those two is amazing. They should have their own Sitcom.
I recover from pretty much everything in about two days. But barbell deficit RDLs with enough deficit for the barbell to touch my shoelaces will make me sore for 5-7 days.
Theres two things that will humble you.
1: Bulgarian split squats
2: The stair climber machine
The bicep triceps antagonistic to save time, is great when you have an empty gym so for me its get a bench and do the same with dumbbells
This is the science based training version of when you finally realize your dad CAN'T in fact beat up every other dad you know.
There really is something special about when Dr. Eric & Dr. Mike get together..
Glad to know I'm not completely wrong with laying back when I do leg extentions.
Ugh
This video was incredible. Soooo much knowledge dump in one workout.
Excellent video! We need a video on those standing leg extensions 🤩
I have a question. 57 y/o, 222 bw, 5'8. Blew out my shoulder with Xfit a decade+ ago. I still manage most stuff but no more overhead presses and I can't squat b/c I can't get under the bar. My right hand goes out past the plates. If I do manage to get under it, I'm twisted at my spine, so it's a no go. Pre-injury I was comfortable going deep with 315 for 10-12 and 405 for 6 or so. No belt, basic sneakers, no knee raps. I never did one rep max stuff so I never really went heavier. Today I use a leg press and pretty much mirror this workout one/week. My question involves foot placement for the leg press. I work out at a LifeTime Fitness. The leg press is not a slide type, it's a lever design, so it's very smooth and I can bottom out the machine with my knees near my head. Here's the thing. I can do that with 9-10 45lb plates on each side for 8-10 reps, slow and deep with a hold at the bottom. It's silly but otherise, I can do 20 slow reps. I feel like the leg development is getting better and better because not until recently was I weight matching protein intake. I rarely got close to 200gms/day and now I do. So is there merit in the lower foot placement as shown in the video whereby I might get even better results with much less wait without compromising my knees (which both have torn meniscus surgery (thank you Xfit). My foot placement today is the middle of the foot plate, toes pointed out, shoulder width. Thank you in advance. Great content!
I thought this would just be a lifting vlog but there turned out to be so many little tidbits of knowledge sprinkled throughout!
That stone cold sound bite killed me haha
Hell yeah!!! lol
When?
You know when Mike and Eric are in the same video, it's going to be a banger.
jesus christ, this video is a goldmine of little tips and que's, thanks!
God damn, his hamstring have it's own zip code. MASSIVE
8:42 Dr. Mike telling us what we all need to hear. Exercise without feeling weird, DOMS, and get that PUMP with a full stretch my man 😂😂😂
I like your discussion about DOMS. I don't really get that much DOMS, HOWEVER i do feel that my muscles are tired multiple days after training them. But it is not a direct soreness. Is this an indicator of not as much muscle breakdown?
Dr. Mike, good thinking to stop competing, reasoning you laid out on the podcast is rock solid. Greg Doucette will make another 5 video about it anyway
Ob which podcast did he state that? Just curious to hear it
This may have been the nerdiest gym session of all time, and I'm all here for it.
Love leg day! Got to keep them strong to for hiking.
I lost 50 pounds in 2 months. Losing weight can be very difficult but there are ways that can make it a lot easier for most pejole. Don’t give up !!
What a TWIST: Dr. Mike is the Ultimate Butler
15:22 This seems to mirror what Basement Bodybuilding has been saying for a while, that progressive overload is a result/indicator of growth rather than growth being caused by progressive overload. Tons of great tidbits in this video and I'm only 1/3 in!
Not sure if you do video requests or ideas, but I’m pretty new to the fitness world and I’m absolutely loving it. Love all the knowledge I’m getting for you, but do you have any book recommendations about fitness/health and what not or whatever books you think would be great to read. Book recommendation video would be neat, thanks for everything you do here!
I believe RP has a couple of books and as mentioned on the video, Helms has his second edition of Muscle and Strength Pyramids out there. Stronger by Science has The Art of Lifting and The Science of Lifting (SBS is sort of the OG lifting science information still running solid, Greg Nuckols is very respected record powerlifter and exercise science guy). In fact Dr. Mike gave one of those front sleeve reviews praising the books.
"Deep, oh my god Eric fuck yeah". Im glad we do have the video and not just the sound
Loved the Spinal Tap reference.
how old is Eric? he looks amazing and I think he might be in his 40s!
EH vids are some of my favorite on the channel.
Edited to add: If you aren't doing leg day in short shorts you aren't doing leg day.
I dig the workout, but, what would be the advantage of this routine vs a few sets of High-Bar Barbell Squats and some calf raises? Get under the bar, smash some working sets at 75% max, and done?
It just seems like a lot of time investment, and I wonder if the juice is worth the squeeze for what you get vs just getting under a barbell.
Definitely gotta try those curls with the cables,as well as the tri extension.Nice variations and will definitely hit different.🔥🙌🏻Impressive leg press?But a tad concerned with the knees going so deep.At least for a 63 year old.I definitely wouldn’t go quite that deep and probably couldn’t.The man is STRONG😤🫡
Your knees should totally be fine. If anything a full extension at the bottom will help strengthen them!
Will the arms/shoulder day routine that Eric mentions be uploaded too?
Loved this