The Best Muscle Building Programs
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- Опубликовано: 6 июл 2024
- My thoughts on Mike Mentzer's Heavy Duty Training System, John Meadow's MountainDog Training, Vince Gironda's 8x8 system, Cluster Sets and Powerbuilding methods for building muscle.
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I teach you how to build muscle, lose fat, move better and get stronger - Here's what's included
- Over a dozen 12 week programs for beginners to advanced, males and females & over 50 extra workouts. All Programs are spaced across 3 completely different phases, to keep you progressing long term
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00:00 - Timestamps so you can skip my plugs if you wish 😄
00:31 - Ganbaru Disclaimer
01:08 - Heavy Duty by Mike Mentzer
03:57 - 8x8 by Vince Gironda
05:51 - High-Low Training by Charlie Francis
07:41 - Cluster Sets as popularised by Charles Poliquin
09:05 - Mountaindog Training by John Meadows 
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Mentzer system has done more for me than the previous 30 years combined. Training to failure works but most aren't prepared to do it.
Agreed !! Besides the incredible physical benefits, it provided you for more time to do other hobbies, spend time with family , etc. and not make working out your life. There’s more to life folks.
I've had to take time away from a sport due to injury. After rehabbing for 12 weeks I still need to let time do it's thing. I'm hitting the muscle groups I can using the Heavg Duty style and am blown away by the results.
It's regrettable that it took till my mid 30s to learn the importance of rest but better late than never 😂.
That's because well designed research agree with hypertrofy driven by failure. Heavy duty lack only in volume, if you add it you will have big gains, like Yates
@@simonemicucci9222 If you listen to Mentzer talk about it he advocates that it is enough volume. Where people go wrong is not resting 4 days between workouts because they want to add "volume" if you are truly going all out you need that rest time with no heavy stimulus to recover fully so you can continue going all out every work out
@@robertrichard2322 on theory, on practice you can be really more frequent, on the single session I can agree, on the week not
Rip John meadows
He was the best!
Miss him!
Didn't know he spent some time at Westside
@@coacheugeneteo 👍🏾
Rip to the Legend
Mentzer advocated 3 to up to 10+ days between workouts depending on their recovery ability. Not between muscle groups but between workouts. His final routine involved 2 exercises per session. I think his idea is not just for beginners but advanced lifters but most importantly for those that realise they want to reach their genetic potential realistically and not focused solely on competitive levels of strength sports.
His routine is for novice and intermediate lifters, like Dorian Yates.
@@8G00SE8 hahahaha and also Tom Platz
@@8G00SE8 bro I hate the term "novice", can people really not watch their form while they workout? mfs acting like it take 6 months to get perfect form ffs.
@@mr.broski2427 it's not about form or knowledge, its about how the body reacts to the stimulus and adapts over time. ie a novice will grow from pretty much most things as within that first year all stimuls on the muscle is new stress that the muscle is forced to adapt to, but at the same time a novice lifter is still unaware of certain things they are yet to feel and learn via trial and error . compared to someone who has been lifting decades or has a certain size to their muscles which requires more stimulation in order to force it to grow. this is where an advanced lifter has usually found what works for them and tweeking things in minor details to get optimal results which wouldn't have worked as a novice. different approaches will work better at different times over the years
Anybody taking lessons from John Meadows is on the right path. When I switched from simply warming up to doing his pre-pumps - especially leg curls before squats - it really changed things for me. His methods weren’t always intuitive, but they make a lot of sense when you stop to think about them, and they work really well.
Yes!
The hamstrings before squats and quads tip is so legit for sure
@@BrofUJu The relatively quick gains I saw in my hamstrings off that one change were ridiculous.
hi which video did he mention this on?
Mentzers program also had pre pumps , like the pec flys before incline and extension before squats as well 💯
So much to talk about here for Mentzer. He had 3 main training methods throughout his career. And it seems people forget that whenever they talk about his methods.
1st was when he first started getting his competitive wins including the perfect score, which was a 4 day split (chest tris legs, and shoulders back and bis) he completed this 3-4 days a week. This was his highest volume training with sets up to 8-12 sets a week for bigger muscles, chest was actually the highest 24 sets!! However note that all these sets were when he was bigger on supersets and cycles of exercises, so it was a bit of a race style workout not a ton of rest.
2nd was his 3 day split 1x per week workout which is when the volume dropped dramatically (even tho he was already doing less than most of his contemporaries at the time, fun fact Arnold admitted high intensity worked because he tried it but he said it wasn’t for him) . The volume was closer to 2-4sets per muscle group done to failure. At this point he had really understood and drove the point home that training to failure creates a almost astronomical deficit or hole in your recovery that needs to be listened to. To clarify he stated that you take 2 days off in between workouts. So workouts will flow over to the next week but in a 7 day period they will be complete.
3rd was his most radical which was the 1 workout every 4-5 days, 4 workouts in total covering the whole body one time each in those 4 workouts. So you wouldn’t hit the same muscles for almost 2 weeks. Believe it or not Jeff Alberts did a version of this and it was his best off-season, also got his strongest doing this, he quoted me he was only squatting 2 times a month, as a natural and got up to a 475 squat and 225 ohp something like that. So, there’s that.
Thank you!! Much appreciated overview and insight to the development !
So difficult to take more than 2 days off!
True, but also the first one could be done IF you are enhanced. Other two is more for natural lifters since recovery time is longer
Hello. May I please get a workout plan with the 3rd type in mind. I want to get stronger.
@@Tijiel I say it’s all genetics based on recovery. I’m natural but have made progress in every exercise for 2 weeks in a row. Only taking off 2 days
You’re one of the very best fitness influencers…no drama, gossip, lifestyle filler, douche bag antics, or excessive rambling to make a longer video, just quality information and innovation.
Thank you! 🙏
I have learned alot from John, still do. It's amazing you got to spend so much time with him and you are one of the people that can still spread his knowledge and trainings. But please don't take away that I have learned a whole lot from you as well. I enjoy your approach in this fitness industry. Thank you
Thank you! 🙏
@@coacheugeneteo you are welcome 😊
@@coacheugeneteo Hi Eugene, 1. Is your app for beginners? 2. Is your app and your plans for naturals, non enhanced lifter? 3. with your app, can I learn how to effectively plan my own training programs. How do I create workouts that help me reach my goal, which is building muscle mass. I don´t look for a cutting edge program or a pre written program. I don’t want a „ready to wear“ program. I don´t want the fish, I want to learn how to fish. Thank you
@@tom-ju6y yep it's all taken care of in there with plenty of lectures on programmming too. We're building a full custom workout builder for members tooo
This is an easy 11/10 video - so few people on fitness youtube are willing to charitably summarize other training philosophies - let alone do so succinctly and with really amazing footage of the old greats training. Wow. Thank you, thank you, thank you!
Thank you! 🙏 I appreciate it
Great video! However you barely mentioned how Mike Mentzer's Heavy Duty emphasises rest which is a HUGE part of it! At least 3-4 days between workouts and some times even a week, so you're fully recovered before you go to the gym again and work on another body part. You read that right, one work out a week to maximise recovery because if you do heavy duty properly you'll need the time off to fully recover!
He was saying that the traditional 5/6 day splits were too much volume and unnecessary, nay sayers would say it was BS, but it's hard to argue with Mentzer using it to get the first ever perfect score at Mr Universe, and winning Mr Olympia. Dorian Yates took his system further to win Six Mr Olympia titles.
The method was so controversial, that Arnie came out of retirement to beat him at Mr Olympia to prove a point as (twice a day, 6 days a week better than once every 4-7 days), but people say Arnie's win was political as he was in terrible shape by his standards and Mentzer was robbed. Mentzer was disillusioned and retired from bodybuilding feeling the result was fixed (as did many others), but still went to teach Heavy Duty to bodybuilders such as 6X mr Olympia winner Dorian Yates.
I agree with everything you stated. Great comment.
I personally think that it makes sense due to how hard he trained but most people can’t train that hard like he literally took METH to work harder
I agree I think Mike Mentzer should have won the 1989 mr Olympia instead of arnold.
Dorian didn’t take 4-6 days of rest in between workouts like mentzer though. He did two on one off repeat. And was bigger and better than mentzer
@@dustinlee5403 he took 3 off sometimes, like 4 days on then 3 off. But yeah he did better than Mentzer, but had his success when Mentzer showing him the importance of rest days, rather than the 6 days a week 2 a days Arnie was doing for example.
I LOVED John Meadows. He was my RUclips fitness dad. To this day I implement many training methods in my workouts that I learned from him, and I still go back and watch his videos for inspiration for exercise selection when I’m structuring a workout plan. I find similar comfort, training variety, and inspiration from you Eugene, so I appreciate what you do here very much.
Mike Mentzer on the Nautilus is just so iconic.
Yes!
Big respect to Job Meadows, a great man and a great coach
Absolutely
Great video as always Coach! The John "Mountain Dog" Meadows part really tugged at the heart strings!
Dorian Yates HIT and Mike Mentzer Heavy Duty training is the best for intermediate, beginners and most importantly advanced lifters
Heavy duty Mike Mentzer style training >
Rest in peace meadows, much love for him and his family, his training always made sense and i still implement some of his teaching like the leg curls at the start of leg day 😞
What an amazing video, Eugene. Thank you for all you do 💙
Been waiting for a video like this!! Love your channel. John was the best
Unreal video this. Super simplified and clear with everything🙌🏼
One of many great things about you is that you keep such an open mind regarding all programming and training styles. There is no single best training style or program out there. All can be useful tools depending on our current situation. Thank for continuing to educate us on the full spectrum of muscle building!
Thank you! 🙏
Love your content Teo and the way you still show so much love and respect to your late friend. Such an incredible man who as well as you have shaped the way I see weightlifting, longevity and having fun
I appreciate that
This guy has a great voice, very calming, I could listen all day.
Great video Eugene. Love that you included John meadows his workouts are brutal. Love the Ganbaru app and am doing powerbuilding. I like how you explained how some of your programs came about.
So glad to hear it!
i found this very informative. ive been in the gym 2 years now and im just NOW starting to take it more serious and tryna find some structure to my workouts. this is super helpful. thanks
My new Ganbaru lifting straps arrived yesterday! Great timing and great video!
61, recently retired and trying to get back in shape. Changing things up a bit and going with Mentzer/Yates high intensity training.
Useful for beginners ?….and 6 time Mr Olympia winners !!!
Watching Mentzer and yates youtube videos has really helped !
Clear and concise as always. You have a great presentation style, sounding very knowledgeable while still coming across as friendly and accessible. I've been lifting on and off for about 18 years and I'm still learning so, so much. Keep it up!
Thank you! 🙏
Thanks so much Eugene for talking about Mike Menzter etc so quickly after I commented on your last vid!
I’ve tried to find a video like this for so long! This was the perfect comparison
Glad you liked it!!
Mountain dog has totally influenced how I structure my programs. ❤️💪
This is an amazing video summing up a lot of the great names training philosophies they had or ideas
Thank you! 🙏
perfect vid! i hope you had fun making it!!
I did! Thank you! 🙏
Eugene amazing content as ever and wonderfullly said about John Meadows the legends will be looking down smiling 💪🏻🙏🏻
Thank you! 🙏
So much knowledge and experience in 12 minutes, amazing stuff
Thank you! 🙏
This video was even more valuable and well spoken than your previous ones (which is to say!)
Thank you! 🙏
I utilize Heavy Duty and Cluster Sets :)
They are wonderful and have helped upped my PRs and overall work capacity
This was great! Really informative.
Thank you! 🙏
Bro I was just thinking about what is the best training style in this sense. Thank you for the great timing
Best video! You rock man legend
Thank you! 🙏
Thank you again!
Great video. Thank you.
I've become a big fan of rest pause training as I've gotten older. It's especially useful for calisthenic movements like dips and pullups where you can easily squeeze in a few extra reps after a short break. It allows you to hit failure without the pressure of doing it all in one go.
yes it works around the joint problems, too!
For the algorithm people need to hear this. Awesome vid man
Thank you! 🙏
Mentzer and Meadows are my go to’s for bodybuilding training
John should be shown to young people. His soft energy and calmness, perfectly balanced with being an absolute savage....
Balance, open-mindedness, friendliness, passion, toughness
One of my favorite videos Coach Eugene every did!
Thank you! 🙏
When studying all these different programming types for both bodybuilding and powerlifting, I began to appreciate John Meadows more each time. John always found a way to incorporate so many different philosophies into his own training based on what worked for him. He had "low" volume protocols that was similar to Dorian Yates, Mike Mentzer, and DogCrapp to higher volume like Arnold, Gironda, and Jay Cutler. Like you said in the video, you can even see the influences from powerlifting such as Westside and Dave Tate. Based on my own experimentation, I even learned how well Mike Tuchscherer's Emerging Strategies could blend with Mountain Dog training. He was always the best example on always experimenting and incorporating what works.
Great video! Great summary of these schools of thought. Are there any reading materials that you recommend to learn more about these training methods?
man I wish 😪 John the legend 🙌 MEADOWS was still here with us all gosh darnit!
we lost such a nice person and a great coach and father and loving husband and family member ❤
RIP BIG DOG!!
glad your still keeping his name alive out here Eugene !! keep it up love all your content !
Thank you! 🙏
Thanks for the video coach
Would love to hear your thoughts on Dante Trudel’s DC training. Probably similar to Mentzer style HIT, but the frequent use of rest pause and stretches.
I need this, lifting should be a part of your life not a lifestyle. This saying been wrap around my head lately, i spend tons of hour on the gym and still seeking for a good and balance fitness program. Bless u Mr Teo
Best programming ever.. best community ever. I signed up in jan for yearly membership and was hooked then went lifetime.. you won't regret joining.
Thank you! 🙏
As someone who is transitioning from powerlifting to bodybuilding style training , I Really enjoyed this .
Hi! I would love for you to analyse the steploading system and its pros and cons for muscle building. Keep up the excellent quality!
Another great video!
Wow great job on this video!
Thank you! Much appreciated
Fantastic video!
Thank you for this video Eugene 🤗🤗
😄🙏
The mentzer method is the best imo, especially since it gives the most free time out of any method, very good for the average person. It treats strength training like a background task rather than a large dedicated task
I NEEDED THIS TODAY 😭♥️
Glad it helped!
Nice history lesson. Really interesting to realise the roots of some of the modern ideas
Thank you! 🙏
Awesome video❤️
Would be good if you reviewed RP's training approaches (e.g. their Physique Templates) now that you've made some videos with them. Seems their approach is more about gradually ramping volume by adding sets and focusing on RIR rather than poundages, and using the pump and cumulative fatigue to gauge whether or not to increase volume.
You! and, John meadows R.I.P Are my go to guys. Helped me tons over the years thank you 🙏
Thank you! 🙏
Great content thanks.
I'm so grateful I randomly stumbled across your channel, and consequently your app a couple years ago and was smart enough to recognize a good thing when I saw it. Ganbaru has completely changed my workout game. I STILL look forward to every workout! Who can say that 2 years into using the same workout app?
nice work bro❤
Great information!
Glad it was helpful!
Thank you your videos, and thank you for all the credit given to John Meadows. He was incredible, humble, I will never forget he was one of my 1st IG followers a few yrs back i didn't even have 50 and he followed me 😪😔🙏🏼 and never unfollowe like many influences do, or people. He was truly a man of God, always put his family 1st, I learned so much from him. And you have the same humble spirit, thank you bcs I have learned so much from you too. God bless 🙏
So much love for meadows, learned so much from him. RIP.
Im currently in love with the HIT for bodybuilding: basically doing one Top set with 6-10 and one Backoff set with 10-16 reps (rep range varies bc of compound or isolation exercise lower reps on compounds and higher reps on isolations).
Doing a decent amount of warmup sets especially on compound exercises. Last warmup set is pretty close to top set weight but doing only about half the reps you are aiming for (maybe a little less on compounds and maybe more on isolations). Doing this you are really warm and ready to push yourself to the limit but not exhausting.
I love this method because:
1. you train really hard, which is the most fun, but don’t overtrain
2. low volume allows you doing pretty long rest times while still keeping the workouts relatively short
3. you can do quite a lot of exercises because you are only doing two working sets for each
4. you train to or extremely close to failure in a lower and higher rep range
Downside:
1. not good for building strength on the big 3 bc you want to do exercises where you can safely push yourself to failure
2. not good for beginners because you need close to perfect movement patterns and good mind muscle connection, while still pushing yourself safely to failure and doing so effectively
Nice!!
Agreed
Back off set would be counterproductive
@@markfox3083 how? I'd say in most cases my estimated 1Rm is actually higher on the back off set when I do higher reps. Please elaborate.
Back off is unnecessary. If you're going to true failure with enough intensity you won't be able to do another set. Sounds more like a pyramid workout.
Great video. Enjoyed the content, but it made me wonder how some of these training methods should differ for natural versus enhanced athletes especially if there’s additional recovery time needed to not over stress the body. Especially true if you consider how hard John Meadows trained. He was truly a beast who inspired many and will always be remembered.
I am on mission to do the 41ish training programs by Meadows. I love them. The older ones are a bit bro scientific and volume based in the traditional way, but still fun to do.
Big fan of your content 💪
Thank you! 🙏
Mike Metzger, and Mike Ohearn are the gurus I follow
You always have valuable content..🤟🔥
Thank you! 🙏
The cluster sets were also used by mike mentzer later on. He called it rest pause
Would be interesting to hear your thoughts on different vertical jump programs
Great vídeo, I’d dig more information about john and his training, as well as heavy duty training and variations and further information on clusters
Thank you! 🙏
I learned how to choose exercises from Gironda, I learned how to approach about volume/intensity/frequency from Mentzer (with much deviation from his system), and I learned how to put it all together from Meadows.
Hi Eugune
Thanks for the Interesting Video, I have been training now for 4 Years now and through you and other people like Doctor Mike, John Medows, Jeff Nipard and you learned so much. Funny thing is, that I have used some of these methods without realizing it XD.
Dang, those are exactly the people I learned the most from as well! Jeff taught me a lot about training splits and planning workouts. John taught me to train really hard and some very useful techniques. Dr Mike for all the small adjustments you can make in an exercise. And eugene is a bit of a combo of Mike and John. Without those people I’d still be a gym bro who has no clue
Yes! It's amazing how much information is influenced by these greats without people realising it
Hey dude, I've been enjoying the vids. Recently found your content & I've been cramming all the content. My ? Is,any suggestions on techniques/ programs on building muscles with limited motions ranges. I have a TBI from childhood. It's effects left sides arm,leg mobility.I live on a unfortunate strict income extra professional dirrectional attention isn't in the cards for me. Any help would be appreciated.
this is why i do ... did a lot of hammys with squats to protect my knees and help thelp not get pain - worked
Been using ganbaru app for almost year now, with my friend.. tried Powerbuild, full body, half body, push pull legs 2.0,
Got to say powerbuild was our favorite, it introduced so many cool concepts to us, like cluster sets, wave loading, adding pauses.. etc
Pushed us to a completely new level!
Been training for a few years before but never like this!
Every single program we tried was a banger in their own way and felt like a completely new style of training,
And we can’t wait to get to the gym to see how you plan on torturing us today haha
Honestly im so glad you incorporate so many concepts into these workouts so intelligently i’ve learned more about my body and working out in this short period than i had before in my entire training.
Thank you Eugene.
Glad to hear it! Thank you! 🙏
Your profile pic got my attention with the name man you look pretty Turkish must be from Hungary greetings from Turkey
Love the breakdown mate. Very insightful.
I don't like the term 'junk volume'. Everyone's body respond differently to training. For me I see the greatest hypertrophy from higher reps and going close to failure. Sets of 12 to 20 reps with a focus on the eccentric movement with intensity. Low reps and heavy weight didn't do much for me. And was more likely to result in injury.
Junk is when you go heavy but not heard enough or whit dogshit form.
By themselves, low or high repetitions don't matter, they have to be hard.
Love Mike Metzger and his philosophy with training. I did many types and follwed many programs over the years but I really enjoy MM. Note some of the comments detail in a more articulate manner his protocols than the video.
This is such a great breakdown for noobs like me. Keep em coming Eugene!
P.S. what are your thoughts on techniques like FST7 (Hanny Rambod) and DTP (Kris Gethin)? Are they just another spin on the Gironda techniques?
Hey Eugene! I’m going to college in a couple of months for a degree in sports science with an emphasis on sports performance because I really want to increase my knowledge for future clients when I personal train. Could you please tell me what degrees you had when you went to college? Iv watched nearly all your videos on your app and your knowledge is something I desire the most.
Would definitely love a review of the Brian alsruhe training system!
How would you find something that gives us the same effect like the hamstring curl does for squat but for upper body? Should you do something for back if you train chest or something that trains chest when you are going to train back?
Ryan Humitson’s “Backed by Science”. Just started it and it’s been fun.
Thanks for the information. Can you do a video on different recovery approaches between these methods ? For example mike mentzer approach was to train once a week (in general) and he didn't like the deloading idea bcs to him deloading means you were overtraining but for example you and john and dr. Mike do cycles or for example john advised for deloading. Would be great if you cover this too. Thanks again.
Can you illustrate your chest workout?
What are your thoughts on doing every lift at 15 -20 reps? Been doing it lately from fear of hurting something. Getting hurt sucks and really slows down training. But I don’t want to short change myself either….been debating lately if I should change. Like have a couple days of 20 reps and other days of 10 reps
This video should be mandatory for all lifters. It’s easy to get sucked into the dogma of a particular style of training when the reality is it’s all very open ended and evolving. Rest In Peace John, legacy will live on. Gunna try Bulgarian split squat from hell tomorrow!
Thank you! 🙏
I just learned so much from John. Man I miss him.
for the cluster sets 5x5 with a 2-3RM... how many times per week you would do it? once or more? exemple if Im doing 3 upper workout per weeks and I wanna try this for my bench.
All legends.
I’ve been watching you and Jay Vincent a lot lately. He believes in the way Mike Mentzer trained with one set to failure full body 1-2 times a week and im noticing faster gains in just 2 months doing that than I have in the past 8months training with multiple sets multiple times per week.
Yup. 1 set to failure works better and faster than multiple. That’s what I’m currently doing and the gains are very noticeable.
@@naturalgains4229how long ago did you start the mike way? And how often do you train , also how many days rest?
@@footballzeus2663 I don’t know about the Mike Mentzer way it may be very similar, but I do follow Jay Vincent’s style of training. Which is super slow reps on the positive, negative and isometric part of the rep until failure with only 1 set. Currently I’m training at home with only bodyweight to see how far I can get with it and it’s still working. If you train at the gym this way with more moderate weight I’d say you’d see results very quickly, far quicker than volume style training. I’ve only been seriously using his method for a few days because prior to that I was doing 1 set to failure but just banging out reps until I reached failure which works but it doesn’t work as great as slowing every rep down. You can use a normal rep speed on “heavier weight” using 1 set to failure on something like 10-15 reps but I feel slowing down reps with a lighter to moderate load is superior. I’d say if you follow his methods and get enough protein intake you’ll notice results in 2 weeks, it depends on your genetics really. When I was using moderate weight at the gym doing normal reps on 1 set to failure it took my muscles 2-3 days to recover. Here at home using only bodyweight it takes me 2 nights of sleep. Again, recovery varies from person to person. Recovery and how fast you see gains are genetic. Train when you feel rested enough is my only advice for that. But yeah the results will come in far quicker than what volume training would ever give you.
@@footballzeus2663 just to clear things up on why slow reps are better than fast. Slow reps means absolutely no momentum or shearing forces, which means your ligaments and tendons won’t suffer any injury, and your muscle does all the work since there is no momentum which makes reaching failure and tiring out your muscles much faster than banging out reps would. You’re still going to be explosive and have stronger bigger muscles because all your fast twitch fibers will be fatigued which is the goal when building muscle, something reps in reserve does poorly.