*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK *Online Coaching Program Here* payhip.com/b/U3DY *Build massive arms using proven old school bodybuilding training methods* payhip.com/b/yu73c USE CODE: LAUNCH25 For 25% off Old School Arm Training Program *Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8 Follow me on Instagram: Jakked Send me an Email: PeterKhatcherian@gmail.com
Good video, but what about muscle soreness-if you are still sore come next workout? I think I have poor genetics as I've always been this way, needing more days to recover. Thanks
@@mcgragor1 if your sore your not recovered mate I’d work a different muscle or even better take a break muscles grow in recovery not the gym! Hope this helps good luck with the training my brother
This is most probably the most informative Video about Training i have ever watched. I really appreciate the fact that you share your personal experience, instead of quoting the latest science paper about Bodybuilding (which most probably contradicts the previous "scientific" paper about this matter 😁 ).
You are the best training info channel in YT, period, no doubt 💯, no BS, straight to the point and facts. No excessive use of studies like other YT channels. Your channel feels authentic and unique. Keep up the good work man. Respect.
Great info as always. I train 3 or 4 times a week and always take restdays in between. Sometimes I will take an extra restday if I feel like I need it. Finding that balance is key.
As I am getting older I am finding that linear progressive overload does not work at all. Planned progressive overload over time (3 to 4 week period) is far superior for me. I plan and work to increase my weights over a 4 week period, then drop back to lighter weights again and then plan to increase my weights again for another 4 weeks hopefully adding 2.5 kg to 5kgs more than the last month. This keeps my joints and nervous system healthy and I allow my body to adapt. I am able to train my muscles more frequently and accelerate the reps when beginning the start of my cycle and as the weight get heavy the reps slow down and I use eccentric reps for the last 2 or 3 sessions of a cycle, then take a week off.
want to make gains? add 3 extra sets, drop the weight by 40 %, and drop rest periods between all sets to 50 seconds.. weight on all sets the same, first 2-3 sets will feel easy , but 4-6 will feel very heavy.....
@@r1l56me kinda, but 10 sets with the same weight and 60 second rest, means the starting weight is very light and the first 6 sets are too easy.... 4-6 sets with short rest period feels better, first 2 sets are easy, then it gets tougher and the weight is heavier. most people have huge egos and want to go as heavy as possible all the time, which isn't possible with GVT or this. for me, when compared to 3 sets and 3-4 minute rest periods, I need to drop the weight at least 30% to finish these sets. strict 45-60 second rest. what i sometimes do, is do the first exercise like bench or rows in the traditional 3-4 sets, 3-4 minutes rest, and then the rest of the workout, 4-6 sets, 1 minute rest on the next 2-3 exercises. get huge
Maybe I'm not at that point yet but I find linear progression to work well even still (32 been lifting since middle school), what changes as you get more advanced though is that you have to be more patient before adding weight. Despite needing more patience I find I'm still able to progress reps/weight with pretty decent consistency. Just gotta make sure you're using the right rep range for each movement and controlling weights, not just slinging them around which makes it harder to recover from.
RUclips sometimes takes you down rabbit holes ,I don't know how I am here but this is a great channel . This video is free and there is a decade worth of lessons atleast in here .
1st make your body listen, next day listen to your body. I do core and legs, day off then upper body, then two days off, and repeat. But I am rehabbing and can't do a lot yet. High reps are needed for bone and tendon health. Can't improve for long only worrying about muscle. Torn muscles hurt and you lose all that time, food, and money. Great video and great advice!!!
Inside Weight Lifting and Weight Training, by Jim Murray, 1977. Nothing has really changed since then. Lots of noise, confusion, lack of transparency (hey this program doesn't work unless you are on drugs! said nobody ever), but the basic principles are timeless and this book remains the only one I really need.
im 2 years in and things have to change to put on more mass I have discovered over the last 6 months...im just maintaining now...so Ill be watching this closely. thx. great vid.
Great video. Loved the explanation of every point. Your reasoning and examples of personal experience made the video better. I have a fitness channel too and had the problem of not building muscle after Newbie Gains. Progressive overloads, quality over quantity and volume work is extremely important.
Well said man , this is a dedication that gives fruits over a long period time and it requires self exertion consistently. This is the truth for bodybuilding.
This is very good analysis of training , but also psychological and character aspect and perspective of ,not only common trainee ,but an experienced lifter ,too. Very good video,Peter. :)
Good points. One of the smarter videos I have seen relative to bodybuilding training and naturals. I have been lifting for 26 years myself and I agree with most of the points presented. Higher frequency can help one train a higher volume with better quality and more intensity put into each session so better quality work. It can also make one much more skilled and increase efficiency and therefore technique gets better and strength gains can come faster. Complete rest days are great and for this reason I do my cardio sessions on the same day as I lift so I can get more complete days of rest. I feel stronger and more recovered that way. Pushing beyond failure or too much failure training too frequently makes you weak and actually inhibits gains. Training hard alone is not the key to get bigger or stronger. The 16-20 year old crowd doesn't want to hear this.
Great video as always. I know it's not your thing, or maybe I am wrong, what are your thoughts on high rep bodyweight training? Like 100s of reps. I know you talked about pullups but it was still integrated with other weighted exercises. I also know you won't grow to your max potential with only bodyweight training but still curious about your thoughts.
Hi Peter, love the videos they are always really informative. As a natural bodybuilder age 21 I sometimes feel like it’s going to take several more years of training before I achieve a marginally better physique. My training is ticking most of the boxes in this video. Was wondering if you had any opinions on staying motivated as a natural having been bodybuilding for a decade. Thanks
Just gotta stay the course and be patient. Building muscle is a slow process, the important thing is to keep working hard and stay consistent. The gains will come.
For the 48 year old newbie, u can experiment with different workout routines and build something that works for u. I am going on 54 , started consistently training 7 years ago. Progressive overload, in weight and or reps
I would say the only purpose of adding reps is to get to the point where you can finally add weight. And by the way, I never heard of adding weight every week until the 1990's or so. Add reps FIRST but with the target of adding weight FINALLY. This video is exactly correct on that point. Also, a substantial workout will probably take several days to recover from. So, twice a week is optimal for most normal people (including me). Three times is too often. One time is not enough. 5 sets per muscle per workout, twice per week. That is the foundation.
Totally agree, it's like you have to earn the right to add weight by first showing that you can add reps. If you just go adding weight all the time you're going to stall, regress, and get burnt out on the movement. The key with your progression though is to make all reps the same and control the weight. You can lift weights erratically and "make progress" but what I think people will find is that they eventually stall because lifting like that is hard to recover from. Yeah the only times I've been able to get 3 times a week to work is if I use really low volume on one of the days or use light movements. I find 3 times is just unnecessary though.
@petetestube2904 It really depends on the movement. You'll find some movements lend themselves to certain rep ranges. For example, for flat benching I really like sets of about 7-10 reps so when I hit 10 reps on my last set I'll add a little weight for the next workout, which will lower my reps to 7-8. I'll keep using that weight until I can consistently hit 9-10. Rinse and repeat. For other movements you might stay in a 3-5, 10-12, or 12-15 rep range. Bigger more technical movements like squats and standing overhead press I find I like 3-5 reps, for cable exercises 12-15.
For frequency ive found that twice per week tends to lead to overuse issues. As long as I keep progressing at the same rate as I am rn, I will continue with once a week
Any advice is good advice I guess...So here goes... im 28, 5:4 and for various reasons been out of the gym for 3 years, im 73kg and Ive just started back at the gym roughly 1 to 2 times a week, I can bench 70kg... Roughly 3 or 4 reps... (5 on a good day) should I drop down to 60kg so I can do a full set? Or should I keep training at 70kg, I just feel I get a better workout with a lower weight, a great example is rows, I dropped to 40kg from 50kg and did 6 sets of 12 reps... I felt I got a solid workout from that...much better than before when I did 50kg but my form felt off and I didn't feel I had much control... Also my standing shoulder press at 50kg is the same story as my bench, should I drop to 40kg and do more?
What’s your opinion on this. Do you think training the lateral head of the shoulder takes away from the classic look? As training it less will make the chest and arms look bigger rather than what you see today in BB, where shoulders look the same size as a chest.
I think that’s very dependent on the person. For me I naturally have larger arms and chest proportionate to my side delts so I might need more side delt training than someone else. But yes I do agree more arms and chest over delts is a more classic look
Currently running an Arnold golden 6 variation Monday, Wednesay, Friday and high volume (supersets/dropsets) workout on Saturday. Any thoughts on this routine?
You say that you need to go to a full stretch and a full contraction. Is there ever a reason not to do so other than safety? And if you use safety, is there a reason not to switch to a better exersize
For hypertrophy only in 3-4 days is better full body or body part split? I have see some gains but if you need to maximize hipertrophy what option should I choose ?
Any split can work, it kind of comes down to the individual. I will say this though, if you're someone who struggles with recovery then you're going to be better off with with a split that allows more rest days while also allowing twice a week frequency per body part. That means full body may be your best bet as you can have 2 hard days then 2 easier days which really maximizes recovery. With body part splits you have more days of difficult workouts which is where recovery issues can become a problem. How to know you're not recovering? Lack of progress despite training hard with enough volume or inconsistent strength, feeling beat down, etc. If you are going to do a split you shouldn't need more than a basic upper/lower spit.
@@Soccasteve Thanks for your reply I can only train 3 times a week, so I will do posterior chain, anterior chain and pull ups is my third day as a movement I can to progress more
*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK
*Online Coaching Program Here* payhip.com/b/U3DY
*Build massive arms using proven old school bodybuilding training methods*
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
187lbs you looked beautiful mate that’s how I kinda look or I’m close to! I have tiny bones and shit genetics so I can’t really get big
Good video, but what about muscle soreness-if you are still sore come next workout? I think I have poor genetics as I've always been this way, needing more days to recover. Thanks
@@mcgragor1 if your sore your not recovered mate I’d work a different muscle or even better take a break muscles grow in recovery not the gym! Hope this helps good luck with the training my brother
@@thetruthsodealwithit2803 Thanks
"No one cares if you're training harder than you need too." I love that.
It's impossible to train harder than need be..Yóu have to train to failure
Coach Greg cares
Dave Goggins' and Liver Kings' followings seem to disprove this.
@@yyxy.oncesaid Yes, but not always. You'll collect too much fatigue.
@@Horus-Lupercal Liver King is a charlatan and David Goggins has nothing to do with mass gain.
This is most probably the most informative Video about Training i have ever watched.
I really appreciate the fact that you share your personal experience, instead of quoting the latest science paper about Bodybuilding (which most probably contradicts the previous "scientific" paper about this matter 😁 ).
You are the best training info channel in YT, period, no doubt 💯, no BS, straight to the point and facts. No excessive use of studies like other YT channels. Your channel feels authentic and unique.
Keep up the good work man.
Respect.
Thank you 💪🏻
Great info as always. I train 3 or 4 times a week and always take restdays in between. Sometimes I will take an extra restday if I feel like I need it. Finding that balance is key.
Do you have bodypart split ? I can only train 3-4 time a week
Same with me bruh….
3-4 times a week is definitely the sweet spot
Samee man 3 days week ftw
Progress overload focus
been weight training for over 10 years and every point you made summarizes so much. wish I watched and applied these points at the start.
your channel is literal gold Pete, keep it up brother💪🏽
Quality is King. Quantity is Queen. A single high intensity rest-pause set is the Emperor.
Dang bro 🤣🤣🤣
As I am getting older I am finding that linear progressive overload does not work at all. Planned progressive overload over time (3 to 4 week period) is far superior for me. I plan and work to increase my weights over a 4 week period, then drop back to lighter weights again and then plan to increase my weights again for another 4 weeks hopefully adding 2.5 kg to 5kgs more than the last month. This keeps my joints and nervous system healthy and I allow my body to adapt. I am able to train my muscles more frequently and accelerate the reps when beginning the start of my cycle and as the weight get heavy the reps slow down and I use eccentric reps for the last 2 or 3 sessions of a cycle, then take a week off.
want to make gains? add 3 extra sets, drop the weight by 40 %, and drop rest periods between all sets to 50 seconds.. weight on all sets the same, first 2-3 sets will feel easy , but 4-6 will feel very heavy.....
@@steveb6718 So…. German Volume Training.
@@r1l56me kinda, but 10 sets with the same weight and 60 second rest, means the starting weight is very light and the first 6 sets are too easy.... 4-6 sets with short rest period feels better, first 2 sets are easy, then it gets tougher and the weight is heavier. most people have huge egos and want to go as heavy as possible all the time, which isn't possible with GVT or this. for me, when compared to 3 sets and 3-4 minute rest periods, I need to drop the weight at least 30% to finish these sets. strict 45-60 second rest.
what i sometimes do, is do the first exercise like bench or rows in the traditional 3-4 sets, 3-4 minutes rest, and then the rest of the workout, 4-6 sets, 1 minute rest on the next 2-3 exercises.
get huge
Maybe I'm not at that point yet but I find linear progression to work well even still (32 been lifting since middle school), what changes as you get more advanced though is that you have to be more patient before adding weight. Despite needing more patience I find I'm still able to progress reps/weight with pretty decent consistency. Just gotta make sure you're using the right rep range for each movement and controlling weights, not just slinging them around which makes it harder to recover from.
I struggle to systematize progressive overload interesting program.
RUclips sometimes takes you down rabbit holes ,I don't know how I am here but this is a great channel .
This video is free and there is a decade worth of lessons atleast in here .
1st make your body listen, next day listen to your body. I do core and legs, day off then upper body, then two days off, and repeat. But I am rehabbing and can't do a lot yet. High reps are needed for bone and tendon health. Can't improve for long only worrying about muscle. Torn muscles hurt and you lose all that time, food, and money. Great video and great advice!!!
Really enjoy watching your videos. High quality information!
Thank you!
Great info!
Thank you!
One of the best influences on RUclips
Love your videos and the approach you have to training, we need more people like you in the industry !
Hands down becoming my favorite fitness youtuber. I feel like it's no BS. Plus you can't argue with his physique.
He gives really good advice and advocates for old school basics.
Yo. I'm 63 and hearing you, made me think I was in the gym when I was 20. Old school!!💪💪🤪
you are an underrated gem. Thanks for sharing your wisdom and experience
I love this because transformation of the body is awesome. Great job guys.
Inside Weight Lifting and Weight Training, by Jim Murray, 1977. Nothing has really changed since then. Lots of noise, confusion, lack of transparency (hey this program doesn't work unless you are on drugs! said nobody ever), but the basic principles are timeless and this book remains the only one I really need.
im 2 years in and things have to change to put on more mass I have discovered over the last 6 months...im just maintaining now...so Ill be watching this closely. thx. great vid.
Great video. Loved the explanation of every point. Your reasoning and examples of personal experience made the video better.
I have a fitness channel too and had the problem of not building muscle after Newbie Gains.
Progressive overloads, quality over quantity and volume work is extremely important.
One of the best lifting advice videos I've ever seen, if not the best
Insertions and genetics are so important. I'm also 5'11, currently 209 pounds. Pete looks way bigger than me.
He might be 5"7
This channel is a breath of fresh air.
Well said man , this is a dedication that gives fruits over a long period time and it requires self exertion consistently. This is the truth for bodybuilding.
Great info, awsoeme to see a seasoned jacked natty telling the truth. Much love!
This shouldn't have been free... EXCELLENT STUFF HERE! THANKS 👍🏾💪🏾
This is very good analysis of training , but also psychological and character aspect and perspective of ,not only common trainee ,but an experienced lifter ,too.
Very good video,Peter. :)
Pretty much a definitive video.
I like how you're proud of your new York accent. Not attempting to hide it
Thank you for the best information on RUclips. You should do a podcast with AB Fitness
Great video man, SOLID ADVICE 👉🏼
Good points. One of the smarter videos I have seen relative to bodybuilding training and naturals. I have been lifting for 26 years myself and I agree with most of the points presented. Higher frequency can help one train a higher volume with better quality and more intensity put into each session so better quality work. It can also make one much more skilled and increase efficiency and therefore technique gets better and strength gains can come faster. Complete rest days are great and for this reason I do my cardio sessions on the same day as I lift so I can get more complete days of rest. I feel stronger and more recovered that way. Pushing beyond failure or too much failure training too frequently makes you weak and actually inhibits gains. Training hard alone is not the key to get bigger or stronger. The 16-20 year old crowd doesn't want to hear this.
Thank you for all your help!!
Given me better results than any other advice I've followed.
I think you just made perfect sense. Great commentary.
Old School like I train 💪
Great video!
Excelent Video Bro 💪🏾🔥
Mean brother! 🙏💯
Great video your the best coach on RUclips sir
Right on!
These principles are gold
A lot of stuff I needed to hear haha, good stuff braa
thank u very much for the content...
You forgot one thing. EAT.
If you weigh 160 but want to grow to 200, you have to eat like you're 200.
We appreciate you pete
You’ve earned me as a subscriber
Thanks for making this video. I found it helpful
Always look amazing buddy
Your strength your size your proportions
Very nice sir
Best advice on RUclips!
Subbed! Love this channel
You deserve 100k asap
Can u make a video about calves,forearms and how old school bodybuilders used to train them
do you think you could do a more in depth video on mike mentzer? or perhaps HIT training like dorian and him.
Congratulations on 40000 subs!!
Thank you Victor! I really appreciate the support! Glad to have you along the journey!
Solid info, are you Armenian? Thanks for the straight to the point content
This is a real gym. Look at those plates
One video on pre contest workout schedule. Diet, cycle, peak week
RUclips felony how this guy only has 40k subscribers
Great video as always. I know it's not your thing, or maybe I am wrong, what are your thoughts on high rep bodyweight training? Like 100s of reps. I know you talked about pullups but it was still integrated with other weighted exercises. I also know you won't grow to your max potential with only bodyweight training but still curious about your thoughts.
Your videos motivate the shit out of me
Great video
Dude really 33lbs of muscle!? That just puts everything into perspective for me.
Thank you 🙏🏻
I think this chap is genuinely natural which is impressive in itself.
Hi Peter, love the videos they are always really informative. As a natural bodybuilder age 21 I sometimes feel like it’s going to take several more years of training before I achieve a marginally better physique. My training is ticking most of the boxes in this video. Was wondering if you had any opinions on staying motivated as a natural having been bodybuilding for a decade.
Thanks
Just gotta stay the course and be patient. Building muscle is a slow process, the important thing is to keep working hard and stay consistent. The gains will come.
If splitting up your training means better volume wouldn't the workload spread out over 5-7 days be more quality?
0:13 u know this homie knows what he's talking about when he looks like this and is natty.
For the 48 year old newbie, u can experiment with different workout routines and build something that works for u. I am going on 54 , started consistently training 7 years ago. Progressive overload, in weight and or reps
You should change your channel icon to a picture of you flexing. better for click throughs. love your vids thanks!
I started mike Mentzer mass workout hit workout. I go to gym every 4th day . Goal is to do it for 6 months to start
I would say the only purpose of adding reps is to get to the point where you can finally add weight. And by the way, I never heard of adding weight every week until the 1990's or so. Add reps FIRST but with the target of adding weight FINALLY. This video is exactly correct on that point. Also, a substantial workout will probably take several days to recover from. So, twice a week is optimal for most normal people (including me). Three times is too often. One time is not enough. 5 sets per muscle per workout, twice per week. That is the foundation.
Totally agree, it's like you have to earn the right to add weight by first showing that you can add reps. If you just go adding weight all the time you're going to stall, regress, and get burnt out on the movement. The key with your progression though is to make all reps the same and control the weight. You can lift weights erratically and "make progress" but what I think people will find is that they eventually stall because lifting like that is hard to recover from.
Yeah the only times I've been able to get 3 times a week to work is if I use really low volume on one of the days or use light movements. I find 3 times is just unnecessary though.
@petetestube2904 It really depends on the movement. You'll find some movements lend themselves to certain rep ranges. For example, for flat benching I really like sets of about 7-10 reps so when I hit 10 reps on my last set I'll add a little weight for the next workout, which will lower my reps to 7-8. I'll keep using that weight until I can consistently hit 9-10. Rinse and repeat.
For other movements you might stay in a 3-5, 10-12, or 12-15 rep range. Bigger more technical movements like squats and standing overhead press I find I like 3-5 reps, for cable exercises 12-15.
Symmetry 100
For frequency ive found that twice per week tends to lead to overuse issues.
As long as I keep progressing at the same rate as I am rn, I will continue with once a week
The only reason I want to take gear is to train mad in the gym more often. I hate being beat down from training goddamit
After a year i stopped progressing i thought i knew so much about it now i understand i did it all wrong
Do a video on old school bodybuilding poses
Any advice is good advice I guess...So here goes... im 28, 5:4 and for various reasons been out of the gym for 3 years, im 73kg and Ive just started back at the gym roughly 1 to 2 times a week, I can bench 70kg... Roughly 3 or 4 reps... (5 on a good day) should I drop down to 60kg so I can do a full set? Or should I keep training at 70kg, I just feel I get a better workout with a lower weight, a great example is rows, I dropped to 40kg from 50kg and did 6 sets of 12 reps... I felt I got a solid workout from that...much better than before when I did 50kg but my form felt off and I didn't feel I had much control... Also my standing shoulder press at 50kg is the same story as my bench, should I drop to 40kg and do more?
What’s your opinion on this. Do you think training the lateral head of the shoulder takes away from the classic look? As training it less will make the chest and arms look bigger rather than what you see today in BB, where shoulders look the same size as a chest.
I think that’s very dependent on the person. For me I naturally have larger arms and chest proportionate to my side delts so I might need more side delt training than someone else. But yes I do agree more arms and chest over delts is a more classic look
PERFECT... Just subscribed! 💪
Thanks for the support!
Im eating nachos and using my belly as a table rn
20 rep breathing squat program program.
Quality content
Thanks man
Dom Mazzetti meets Jeff Nippard
Best natural arms: GVS or PK?
Currently running an Arnold golden 6 variation Monday, Wednesay, Friday and high volume (supersets/dropsets) workout on Saturday.
Any thoughts on this routine?
I like the idea. 3 full body sessions of heavy compounds and then I’d work on my weak points that need additional attention on the 4th session
@@PeterKhatcherian Awesome, cheers mate!
Think I need to up my food intake as well 😅
Hottest face on any stage. 🙌🏼💪🏼🔥🔥🔥
Would love to here something about food intake
Does this count as rest day: 1h level 2/5 cardio and possibly on another day 50min zone 2 followed by 40 min 4x4 Interval training?
You say that you need to go to a full stretch and a full contraction.
Is there ever a reason not to do so other than safety?
And if you use safety, is there a reason not to switch to a better exersize
What are your thoughts on block periodization? Is it effective for long term sustainable progress as opposed to linear periodization?
The bigger you get the more you have to maintain.
Hell yeah!
any chance you'd share the split of your 5 day program?
I love your channel ! Do you coach girls as well ?
Thank you! Yes I do!
For hypertrophy only in 3-4 days is better full body or body part split? I have see some gains but if you need to maximize hipertrophy what option should I choose ?
Any split can work, it kind of comes down to the individual. I will say this though, if you're someone who struggles with recovery then you're going to be better off with with a split that allows more rest days while also allowing twice a week frequency per body part. That means full body may be your best bet as you can have 2 hard days then 2 easier days which really maximizes recovery. With body part splits you have more days of difficult workouts which is where recovery issues can become a problem.
How to know you're not recovering? Lack of progress despite training hard with enough volume or inconsistent strength, feeling beat down, etc. If you are going to do a split you shouldn't need more than a basic upper/lower spit.
@@Soccasteve Thanks for your reply
I can only train 3 times a week, so I will do posterior chain, anterior chain and pull ups is my third day as a movement I can to progress more
I'm an inch taller and 3 pounds heavier than Peter in 2011, but I don't look half as good why is that? Lower body fat? I'm pretty lean.