I give all these videos a "like" before they even start. I know the quality of information is going to be good. Thank you, Mr. Little and Mr. Mentzer :)
worth to mention that if your maintenance calories are too low and your bodyfat is high is better to reverse diet and train hard to build muscle mass before you do cut
Hey John, I have a question (sorry for questioning this), In the videos of Mr America Heart, John Heart (a student of Mike) says that the Consolidated routine is good for strength but the worst for hypertrophy. It won't give as much muscle growth. What do you think with the years of your experience? I'm switching to the Consolidation routine (the latest one at the 1998 seminar) after my Ideal routine ceased to give meaningful results after 7-8 days of rest as consulted by Mike. What do you think about Heart's statements?
For some people, the consolidation program is the only training method that does produce gains in size and strength. Some years back at our facility, we conducted a fat loss study. So, all of our subjects were in a calorie deficit, which is not the ideal environment to produce muscle growth. Nevertheless, we found that unless the volume of the workout was reduced to one set each of two different exercise exercises (which happened to be Mike’s final formulation of the consolidated program), all of the subjects lost muscle. We started with six exercises of one set each, then reduced the volume to four, then three and finally to two. Each workout was performed once a week. The consolidated program, then, was the only one that saw our clients gain any lean tissue during a 10 week period. Even Brad Schoenfeld, who has become popular over the past several years for his advocacy of volume training, recently published a paper saying an abbreviated program will produce muscle growth. We know that one set to failure will produce muscle growth, there is plenty of scientific literature to support that, and we also know that as you get stronger size increases will follow within genetically prescribed limits. So both theoretically and practically, the consolidation program will build muscle. However, keep in mind something else Mike said, which is that individual tolerance to intense exercise varies across a broad continuum. Consequently, some can tolerate more volume and frequency than others. Whether they need more volume and frequency, however, is a different question.
Oh, then that clears it up. "Genetically prescribed limits" is a key sentence. I will try it out myself and see what is right for me. Thank you Sir John.
You know by keeping an eye on your progress chart. If your repetitions are going up and your weights are going up, then you have recovered and adapted from the previous workout. If the repetitions and weight stay the same, then you have recovered, but not adapted. And if the repetitions and weights are going down, then you have not recovered.
I'm struggling with keeping the amount of fat I eat. 150g of protein and 40g of fat. I often get to 80 by trying to hit the protein goal having to sacrifice carbs to not eat too much calories
Hello, do you think that in bulk when i need 3000kcal per day, can i use this system? 3 days 4000kcal and 1 day 0 kcal? 1th day will be training day and 4th will be last rest day---- in final result it is same amount, i am asking because it is far better for me to live life. Because when i ate 3000kcal and someone call me outside or im going with girlfriend to city - i have no place for more calories this day + 1day from 4 in 0 calories its okay - it will be best day for work. I also know that 4000kcal will satisfy me and it's the perfect amount for me to be satisfied in life in terms of how full I am + freedom in life. Thank you for possible reply.
Hey John, i got a question for you. Im currently 245 lbs, i got a lot of muscle, but also a lot of midsection fat. I understand that i would need to get on a calorie restriction to burn the fat off, but that would require me to lose weight. Im trying to stay at least 240+ for wrestling/mma while burning fat at the same time. I havent been able to figure out how to go about this.
The only way to lose fat is to burn more calories than you are taking in. The two ways to do this are to reduce your calorie intake, which is by far the most direct, or to drastically increase your activity levels. Either will result in some muscle loss unfortunately, although we have found that you can actually build muscle while losing fat over a 10-week period if you are in a calorie deficit IF your sets are low (2 - total - per workout) and your training is infrequent (once a week). It essentially is Mike’s Consolidated Program. However, as you’re also doing MMA, this will eat into your recovery resources as well, so you will have to experiment with your training logbook in hand. So long as you’re going up in reps and/or weight, you won’t be losing muscle.
@@HEAVYDUTYCOLLEGE really appreciate it. Been a long time subscriber and supporter of the channel. Even when i dont have time to watch a video, i click like right away. You're spreading the truth like Mike used to in a world where almost everyone else is spewing bullshit to sell you something. Keep the vids coming 👍
@@Space_interesting73 It means if you are taking in 2,000 calories a day you need to eat less than 2,000 calories a day so that your body goes to your body fat stores to make up the difference. If you eat 500 calories less a day (so 1,500), your body will use 500 calories of stored body fat to make up the difference. As there are 3,500 calories in a pound of fat, if you are in a 500 calories deficit for seven days you will lose one pound of fat in a week.
Hi John, In heavy duty nutrient Mike explain the need for 60% carb/ 25% protein/ 15% fat but also stats that protein requirement is solely based on bodyweight and the RDA recommend 0.8 grams per kg of bodyweight. So I am little confused which protein requirement to follow as my 2500 calorie requirement would mean 156grams of protein whilst with RDA its 62.4 grams
Good point. Mike's general recommendation was the 25% recommendation, which, if you are looking to build muscle will provide additional protein for growth and repair. However, when Mike did additional research into the RDAs while training for the contests in 1979, he experimented with lower protein ratios and found that he was still able to build muscle following the RDA recommended amount for protein (as did Ellington Darden, PhD, in his research at Florida State). In either case (and this was Mike's main point), you don't need to waste money and time on overemphasizing protein in your diet, as a little goes a long way.
@@HEAVYDUTYCOLLEGE Hi John one more question, In a old video Mike suggested a 300-500 calorie increase above maintenance. Is this still the case? so if my maintained is 2500 I should aim for 2800-3000 with a 60% carb/ 25% protein/ 15% ratio to gain muscle?
Here’s some research: The scientific research has indicated that some people produce more insulin in response to proteins and fats than carbs, which suggests that insulin production is more individualized than first believed. (See the online article “Protein and fat can trigger insulin production even more than carbs” at newatlas.com/health-wellbeing/proteins-fats-insulin-production/#:~:text=Some%20people%20produce%20more%20insulin,conditions%20through%20a%20tailored%20diet - which cites the study found at www.cell.com/cell-metabolism/fulltext/S1550-4131(24)00226-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413124002262%3Fshowall%3Dtrue) A recently published study by Rietman et al, concluded: “Dietary proteins have an insulinotropic effect and thus promote insulin secretion, which indeed leads to enhanced glucose clearance from the blood. In the long term, however, a high dietary protein intake is associated with an increased risk of type 2 diabetes. Moreover, branched-chain amino acids (BCAA), a prominent group of amino acids, were recently identified to be associated with diabetes.” (“High dietary protein intake, reducing or eliciting insulin resistance?” by Rietman et al., at www.researchgate.net/publication/263672738_High_dietary_protein_intake_reducing_or_eliciting_insulin_resistance) Even whey protein, for example, has been shown to be more insulinogenic than white bread (Study: “The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells” by Sale et al. at pubmed.ncbi.nlm.nih.gov/22647249/) And beef has been shown to stimulate just as much of an insulin release as brown rice. (“An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods” by Holt et al., at pubmed.ncbi.nlm.nih.gov/9356547/) Moreover, the insulin response to protein is not more moderate and prolonged. Indeed, protein has been shown to cause a rapid spike in insulin followed by a rapid descent - just like carbohydrates. (“The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men” by Pal, et al., at pubmed.ncbi.nlm.nih.gov/20456814/) There is even evidence that a high protein meal can cause more immediate fat storage than a high-carbohydrate meal owing to the fact that dietary fat (that most protein sources are contained in) is stored very efficiently as body fat (Study: “Fat and carbohydrate overfeeding in humans: different effects on energy storage” by Horton, et al., at pubmed.ncbi.nlm.nih.gov/7598063/). The big factor in fat storage doesn’t appear to be the macronutrient, but rather overconsumption of energy sources (food) generally, as the more energy within the food, the easier it is to ingest more of it than your body requires for maintenance and repair purposes, which can lead to fat storage.
@@drubber007 Respectfully, use some common sense. If insulin was all that was needed, then you could eat all the butter and lard you want and not gain fat. Obviously we know that isnt true
I give all these videos a "like" before they even start. I know the quality of information is going to be good. Thank you, Mr. Little and Mr. Mentzer :)
I like the philosophy this guy unintentionally speaks with working out. I plan on being muscular but more so similar to the physique of a fighter.
worth to mention that if your maintenance calories are too low and your bodyfat is high is better to reverse diet and train hard to build muscle mass before you do cut
Thank you for this! Exactly what I need to hear right now 💪🏼
Hey John, I have a question (sorry for questioning this), In the videos of Mr America Heart, John Heart (a student of Mike) says that the Consolidated routine is good for strength but the worst for hypertrophy. It won't give as much muscle growth. What do you think with the years of your experience? I'm switching to the Consolidation routine (the latest one at the 1998 seminar) after my Ideal routine ceased to give meaningful results after 7-8 days of rest as consulted by Mike. What do you think about Heart's statements?
For some people, the consolidation program is the only training method that does produce gains in size and strength. Some years back at our facility, we conducted a fat loss study. So, all of our subjects were in a calorie deficit, which is not the ideal environment to produce muscle growth. Nevertheless, we found that unless the volume of the workout was reduced to one set each of two different exercise exercises (which happened to be Mike’s final formulation of the consolidated program), all of the subjects lost muscle. We started with six exercises of one set each, then reduced the volume to four, then three and finally to two. Each workout was performed once a week. The consolidated program, then, was the only one that saw our clients gain any lean tissue during a 10 week period. Even Brad Schoenfeld, who has become popular over the past several years for his advocacy of volume training, recently published a paper saying an abbreviated program will produce muscle growth. We know that one set to failure will produce muscle growth, there is plenty of scientific literature to support that, and we also know that as you get stronger size increases will follow within genetically prescribed limits. So both theoretically and practically, the consolidation program will build muscle. However, keep in mind something else Mike said, which is that individual tolerance to intense exercise varies across a broad continuum. Consequently, some can tolerate more volume and frequency than others. Whether they need more volume and frequency, however, is a different question.
Oh, then that clears it up. "Genetically prescribed limits" is a key sentence. I will try it out myself and see what is right for me. Thank you Sir John.
@@Tier_and_All Yes, genetics is a major factor in muscle growth, although it is downplayed by most people in the industry as it is bad for business,
@@HEAVYDUTYCOLLEGE Thank you sir Little for providing me with valuable information.
You’re welcome. Best of luck with your training.
👍🏻Love your videos john, i have a question
How do i know my muscles are recovered? Or they are on recovering?
You know by keeping an eye on your progress chart. If your repetitions are going up and your weights are going up, then you have recovered and adapted from the previous workout. If the repetitions and weight stay the same, then you have recovered, but not adapted. And if the repetitions and weights are going down, then you have not recovered.
@HEAVYDUTYCOLLEGE wow! Thank you so much John I love your advices and videos
You're very welcome.
I'm struggling with keeping the amount of fat I eat. 150g of protein and 40g of fat. I often get to 80 by trying to hit the protein goal having to sacrifice carbs to not eat too much calories
Hello, do you think that in bulk when i need 3000kcal per day, can i use this system? 3 days 4000kcal and 1 day 0 kcal? 1th day will be training day and 4th will be last rest day---- in final result it is same amount, i am asking because it is far better for me to live life. Because when i ate 3000kcal and someone call me outside or im going with girlfriend to city - i have no place for more calories this day + 1day from 4 in 0 calories its okay - it will be best day for work.
I also know that 4000kcal will satisfy me and it's the perfect amount for me to be satisfied in life in terms of how full I am + freedom in life.
Thank you for possible reply.
Hey John, i got a question for you. Im currently 245 lbs, i got a lot of muscle, but also a lot of midsection fat. I understand that i would need to get on a calorie restriction to burn the fat off, but that would require me to lose weight. Im trying to stay at least 240+ for wrestling/mma while burning fat at the same time. I havent been able to figure out how to go about this.
The only way to lose fat is to burn more calories than you are taking in. The two ways to do this are to reduce your calorie intake, which is by far the most direct, or to drastically increase your activity levels. Either will result in some muscle loss unfortunately, although we have found that you can actually build muscle while losing fat over a 10-week period if you are in a calorie deficit IF your sets are low (2 - total - per workout) and your training is infrequent (once a week). It essentially is Mike’s Consolidated Program. However, as you’re also doing MMA, this will eat into your recovery resources as well, so you will have to experiment with your training logbook in hand. So long as you’re going up in reps and/or weight, you won’t be losing muscle.
@@HEAVYDUTYCOLLEGE really appreciate it. Been a long time subscriber and supporter of the channel. Even when i dont have time to watch a video, i click like right away. You're spreading the truth like Mike used to in a world where almost everyone else is spewing bullshit to sell you something. Keep the vids coming 👍
@@mmaallday Thank you very much for your support and for your continued interest in Mike and his teachings. 👍
@@HEAVYDUTYCOLLEGE Wait burn more calories than I'm taking in?!
It I'm taking 2k calories a day, does that mean I have to burn all that as well?
@@Space_interesting73 It means if you are taking in 2,000 calories a day you need to eat less than 2,000 calories a day so that your body goes to your body fat stores to make up the difference. If you eat 500 calories less a day (so 1,500), your body will use 500 calories of stored body fat to make up the difference. As there are 3,500 calories in a pound of fat, if you are in a 500 calories deficit for seven days you will lose one pound of fat in a week.
Hi John, In heavy duty nutrient Mike explain the need for 60% carb/ 25% protein/ 15% fat but also stats that protein requirement is solely based on bodyweight and the RDA recommend 0.8 grams per kg of bodyweight. So I am little confused which protein requirement to follow as my 2500 calorie requirement would mean 156grams of protein whilst with RDA its 62.4 grams
Good point. Mike's general recommendation was the 25% recommendation, which, if you are looking to build muscle will provide additional protein for growth and repair. However, when Mike did additional research into the RDAs while training for the contests in 1979, he experimented with lower protein ratios and found that he was still able to build muscle following the RDA recommended amount for protein (as did Ellington Darden, PhD, in his research at Florida State). In either case (and this was Mike's main point), you don't need to waste money and time on overemphasizing protein in your diet, as a little goes a long way.
@@HEAVYDUTYCOLLEGE Thank you
@@HEAVYDUTYCOLLEGE Hi John one more question, In a old video Mike suggested a 300-500 calorie increase above maintenance. Is this still the case? so if my maintained is 2500 I should aim for 2800-3000 with a 60% carb/ 25% protein/ 15% ratio to gain muscle?
Yes, based upon his later recommendations.
He's incorrect about the diet. It's not about calories, its about spiking insulin.
No he is not
@@Keppie6 Yes he is. Do some research.
Here’s some research:
The scientific research has indicated that some people produce more insulin in response to proteins and fats than carbs, which suggests that insulin production is more individualized than first believed. (See the online article “Protein and fat can trigger insulin production even more than carbs” at newatlas.com/health-wellbeing/proteins-fats-insulin-production/#:~:text=Some%20people%20produce%20more%20insulin,conditions%20through%20a%20tailored%20diet - which cites the study found at www.cell.com/cell-metabolism/fulltext/S1550-4131(24)00226-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413124002262%3Fshowall%3Dtrue)
A recently published study by Rietman et al, concluded: “Dietary proteins have an insulinotropic effect and thus promote insulin secretion, which indeed leads to enhanced glucose clearance from the blood. In the long term, however, a high dietary protein intake is associated with an increased risk of type 2 diabetes. Moreover, branched-chain amino acids (BCAA), a prominent group of amino acids, were recently identified to be associated with diabetes.” (“High dietary protein intake, reducing or eliciting insulin resistance?” by Rietman et al., at www.researchgate.net/publication/263672738_High_dietary_protein_intake_reducing_or_eliciting_insulin_resistance)
Even whey protein, for example, has been shown to be more insulinogenic than white bread (Study: “The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells” by Sale et al. at pubmed.ncbi.nlm.nih.gov/22647249/)
And beef has been shown to stimulate just as much of an insulin release as brown rice. (“An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods” by Holt et al., at pubmed.ncbi.nlm.nih.gov/9356547/)
Moreover, the insulin response to protein is not more moderate and prolonged. Indeed, protein has been shown to cause a rapid spike in insulin followed by a rapid descent - just like carbohydrates. (“The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men” by Pal, et al., at pubmed.ncbi.nlm.nih.gov/20456814/)
There is even evidence that a high protein meal can cause more immediate fat storage than a high-carbohydrate meal owing to the fact that dietary fat (that most protein sources are contained in) is stored very efficiently as body fat (Study: “Fat and carbohydrate overfeeding in humans: different effects on energy storage” by Horton, et al., at pubmed.ncbi.nlm.nih.gov/7598063/).
The big factor in fat storage doesn’t appear to be the macronutrient, but rather overconsumption of energy sources (food) generally, as the more energy within the food, the easier it is to ingest more of it than your body requires for maintenance and repair purposes, which can lead to fat storage.
@@HEAVYDUTYCOLLEGE Agree.
@@drubber007 Respectfully, use some common sense. If insulin was all that was needed, then you could eat all the butter and lard you want and not gain fat. Obviously we know that isnt true