Before watching the vid, I was getting ready to, agree to disagree. Then you go on to explain my training strategy to a T. Spot on, Kevin...and always...EXCELSIOR!!...my friend 👊🏻
Excelsior indeed and what I have found is that at the top of the sport, most of us have made the same "discoveries" as there aren't really that many ways to build muscle without using drugs but sadly not enough coverage of voices like ours talking in very plain English of what we have seen work time and time again. Really appreciate the support, my brother!!!
I started pushing weights 4 years ago, 6 days a week,40 min each. I’m 62 and read that I was doing to much, I now do 4 days a week, do 4 x 10 of 4/6 exercises [40-60 min] every other day and feel the extra rest is beneficial, I’m also lifting heavier than last year.Respect from UK.
Thanks for watching and I strongly suggest dropping down to three days as I am sure that you will see a difference and your body will appreciate the increased recovery. Best from New York!!!
I'm nearly 50, training for 35 years, and have recently started adding muscle again after treading water in the gym for years, using HiT twice a week for 45mins 😊
They do indeed, and doing the same number of reps all the time with the same weight is a sure fire recipe for a plateau when it comes to gains. Thanks for watching!!!
Hurrah to neither of us being able to count! 🎉 great explanation of the methodology though and a look into how much we are really varying every workout 💪🏼
Hey Kevin, thank you for finally shedding some light on reps cause some exercise scientists say 5-30 reps but that’s such a broad range….anyway I do 3 days on 1 day off to hit each body part twice a week, is this too much in your opinion because I did see you say 3 days a week?
Thanks for watching and really honored to be able to help. As for training splits I do indeed recommend three days and you can learn more about my split here- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=KtINYh_zYuoTAahR
Thanks for watching, and I neither approve nor disapprove of any routine. What I do is present the findings and observations that I have seen work consistently with this particular form of high intensity training, and point out what I have seen as well with other forms of training. But only based on experience. What I will say is that any routine with even moderate intensity will add mass if it's novel. The question are: is there rapid plateau or do gains continue for years on end? Is it sustainable for years on end? Is there a high degree of overuse injury as a result? And most importantly, has it helped a large number of the average man and woman realize or come close to their full potential as a result? I believe in you and your ability to take a hard look at those questions and come to your own conclusions. Hope that helps!
Great video. I was wondering what rep range you would recommend for a person like myself that is overweight and trying to lose fat and build muscle at the same time at 52 yrs of age.
Thanks for watching and the best ones listed here apply. Most of my clients over the years are focused on fat loss while building muscle and it works perfectly. Hope that helps and thanks again!!!
Hi Kevin, thank you for another helpful and informative natural bodybuilding video. I love the clips from your Naturally Intense workout DVD, but can't find it available anywhere! Would you ever be willing to upload it to youtube or make it available to us for purchase through other means? Thanks again!
Thanks for watching and still thinking about how to best leverage the video. It was on Amazon from 2005 and came off this year around January. So we had a very good run. Here's what I will say, if it's being uploaded then you will certainly know..
I am 42 years old and have three daughters. My oldest daughter is six years old and I started training her with naturally intense about two or three months ago after she spied me working out a few times and was very interested in it. She's made impressive progress in the past few months. But it's incredible in her other life activities how much stronger/faster and confident she has gotten. Her stability, etc. has really boosted and honestly it even seems like she's more intelligent. Example in her swimming lessons she has advanced two levels in two months, which is extremely fast in the courses she's in. so interesting to see your technique. Applied to someone at this age. Can't wait to see as it progresses. Thanks again so much! Cheers from Lunenburg Nova Scotia Canada.
Thanks for watching and keep working on that diet. Don't give up as only a few weeks eating clean will be such a change that you will stay on the path. Slow and steady though, but you can do it!!!
great video and it also shows how dangerous the low reps can be. my question is what about 5x5 rep schemes? i remember Reg park, arnold's idol whom was natural was a huge advocate of that training system
Thanks for watching and in the spirit of evidence based information, all I can talk about is what I have done for the past several decades with my own experience and what I have observed with the significant number of men and women I have worked with, so as a rule, I don't comment on other people's routines. Just what I have seen and I keep it at that. Hope that helps and thanks again for watching!!!
Thanks for sharing the valuable insight 🙏 I almost imagine as soon as I get to the gym, doing some spin the wheel type thing to decide how much weight or reps to do for the day. Would this be a safe approach to keep you on your toes and not get to comfy with the same rep ranges?
Thank you for watching and it's worked well for a lot of people, myself included, for a lot of years. So I would indeed venture to say it's safe but bear in mind that I must add that this form of training is designed to be done under supervision. Hope that helps!
Amazing video! This will seriously help me modify my routines. Or should I say anti-routine? I have a question regarding rec speeds. Do you very rep speeds depending on weight?
Kevin, do you recommend any other split than the one you are doing as long as it’s three sessions per week natural intense style? Thanks for your great content and advice.
Thanks for watching and the split I describe was developed through trial and error over many years. There isn't any combination that I haven't tried but over time this the one that produces best results from what I have consistently seen. Hope that helps.
@@naturallyintense Thanks Kevin. After watching a lot of your content, I have one more question I hope you don't mind me asking.. But as you change your workout and excercises every session, do you just settle on which excercises you are going to do right before each workout? Or do you plan ahead from week to week? And do you just instinctly know how much weight to use on the bar/dumbbells?
Kevin. I’m curious if during your career you experimented with more days off in between workouts? I’ve been reading a lot of about high intensity training, which brought me to Mike Metzner’s ideal routine, which called for working out every 4 days? What do you think about that? (I’m running your program now because I like your videos and the combo you use for the workouts better - but I had to ask because I figured you had considered this at some point). Thank you.
I have observations based on my clients. Some had no choice but to consistently train just twice a week, which gave them a four plus rest between workouts. And from what I saw, they never had the same degree of muscle mass and strength increases compared to those training three days a week. Fat loss was less as well, which makes more sense I would imagine. I do hope that helps and thanks so much for taking the time to look at my work.
@@naturallyintense hi Kevin. Thank you. A follow up question (or perhaps an idea for a video), if I push the exercise to failure, why would additional techniques be helpful? You used the example of a glass of water - once it’s full, it’s full. If I’ve created an adaptive response by training to failure, why do rest pause or drop sets or any other technique. Surely that extra effort just depletes my recovery reserves Thank you Kevin
Simple, over time doing the same thing you will get used to it and plateau. Failure is just one tool in the toolbox as I mention in this video, and since muscles respond to unaccustomed stimulus, you have to keep changing it up. It's not as simple as just train to failure.
Thanks for the vid. If time under tension is the most important do you keep track of timing when you are training a certain muscle group ? Also: do you vary the duration of a rep ? What do you think of exercising with reps which are long in duration, say 10 seconds per rep ? Do you have any experience with this kind of training ? Thanks.
I do, in fact it's what I keep in mind while training at times depending on the exercise. And because each workout is different sometimes I will do reps with extended time on the negatives, but never so much on the concentric phase. It all works as long as you keep changing it up. Hope that helps and thanks so much for watching!!!
I think it was Mike Mentzer who pointed out that it wasn't the number of reps or the time under tension that mattered. It was that the muscle was worked to complete failure. As you put it, "... even if somebody was holding a gun to your head ...". Knowing this has made my home workouts much easier because I no longer have to worry about doing the "correct" rep range with my limited supply of equipment. As long as I keep going until I can't move anymore I'll be fine.
Thanks for watching and you will indeed keep making progress if your focus is on the push and the intensity, and there's no such thing as a limited supply of equipment as muscles have no idea what you are using, all they know if that intensity and unaccustomed stimulation to overload necessitates adaptations. Keep it going!!!
Hi Kevin!!On yours opinion we should stay with the training split routine that you told us (chest and arms - back and shoulders-legs)or shall we change it after to let's say upper-lower or ppl?And what is your opinion for ppl split routine?Which is more ideal for men after 40s?Thank you so much!!
Hi and I am not one on opinions. I focus on observations of what consistently works over the course of decades with large numbers or men and women. That being said, you don't change anything. I have trained with the same split from my teens to where I am now in my fifties. So no change and take a look at my video on training splits again as I go over in detail how the split came to be from trial and error and why you should stick with it if you are doing this form of high intensity training. Hope that helps.
It's no less than 6 reps on your all out set and three reps spread out or not is still far too short a time under tension for muscle growth. And you are entering the injury zone, so I would not recommend it. Hope that helps and thanks for watching!!!
Hi Kevin, Many trainers say it's good to walk on the treadmill for 10 minutes or so just to get the blood flowing in your body before resistance training. What Do you think ?
It doesn't hurt but over the years I haven't seen any tangible benefit among those who did it compared to those who didn't in terms of training performance or incidence of injury. Hope that helps and thanks for watching!!!
Hi Kevin Can I apply most of your principles with Calisthenics? I combine Weights and Calisthenics. I actually prefer Calisthenics more but I still add Weights to my workouts.
Theoretically if you are going to failure on some of the exercises and constantly changing them it should yield some results, but would it be continuous? Not sure as I can only speak based on the experience of what I have done or seen with my clients over the years. Doing both would make more sense though.
Maybe one day in the form of Naturally Intense The Sequel, but until then you can always see snippets here and on my Instagram account. Thanks for watching!!!
@@rq5304 If I am training on my own, I rest no more than 20-30 seconds between sets doing pullups, if I am training with my training partner, I go immediately after she does her set. And it is indeed difficult, but that's why it works!!!
Great video.... question for you... if all that matters is that we get to failure, why would we ever need to do more than say 8 reps? If we hit failure at 20 reps, how would those first 15 reps cause any type of adaption (muscle growth) since the we would be no where near failure at that point, and therefor not adequate stimulus for the muscle to grow? It seems like the first 15 reps would only serve to tire us out, and possibly cause us to fail because of fatigue and not muscular failure of the target muscle. Especially that as you mentioned contractile proteins don't know the difference between 8 and 18 reps. Thanks!!!
Thanks for watching and let's break that down a bit. All that matters isn't momentary muscular failure, it's doing something novel and it's a good idea to achieve failure or get close to it. But it's not what's most important. Muscles respond to unaccustomed stimuli that creates overload, so being super efficient and only doing 6 reps for example, will eventually start to create a possible plateau, and you have to remember that different muscle fiber types grow from different rep ranges. Fast twitch respond to low reps, slow twitch respond to higher reps. Joints also benefit more from higher repetitions, and so for longevity sake, and for maximal variety and fiber stimulation, high reps should also be included in the equation. Hope that helps and thanks again for taking the time to look at my work!!!
Hi Kevin, thank you for all the information, one question though, couls you please explain why is it better to work just once a week if everyone is suggesting that we shohld work out every muscle at least 2 times a week, specially people like jeff nippard, jeff calveliere, renessance periodisation etc... Thank you in advance
Here's the short answer- ruclips.net/video/S5EYPM2108A/видео.htmlsi=D8NTf88Trv-6RvI8&t=344 but watch the whole video and the others for more. This is what I have observed with hundreds of people over the past several decades with this particular form of training. What anyone else advocates is on them in terms of how they justify it and I can't comment on how they came to their conclusions, only stick to the science and long term observations with a large number of people. Hope that helps and thanks for watching!!!
@@naturallyintense Thanks Kevin, i understand what you are saying, but you are saying like 3 trainings if you do HIT, but is it better to do lower intensity more times a week, have you researched about that?
@@damjandinic104 I've worked alongside countless men and women who trained at lower intensities more times a week and from what I have observed over the decades the results are less and the rate of injury significantly higher.
That's an excellent question, and in my experience those with truly demanding physical jobs do very well with the three day split, but their diets are adjusted to ensure they are not low on energy at any point in time if their goal is fat loss. We take it slow as too much fatigue is not only counterproductive, but not sustainable for someone working a truly physical job. Hope that helps!
oh it's true... I often had injuries when doing less than 6 repetitions. I'm doing 8-10 for triceps now biceps 12 shoulders 15-20 a lot of repetitions, it's better to reduce it a little or it's good 💪
I like 6 reps to max reps for example 99 to 108 reps for biceps curl... hammer....inverse curl.... Repeat to 99 or curl hammer inverse and zottman curl... 4 movements and repeat to 108...but more normal 6 to 30 reps most the time
I don't recommend full body workouts for this form of high intensity training and give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=_jU4CM6KFZDsclYU
Thanks for watching and I would have to say all of them. As every rep has a purpose when I train to get me to the state I need to achieve to stimulate muscle growth. Hope that helps!!!
Kevin says do no less than 6 reps.....good advice.....but if like me you are closer to 60 than 50 I'd say do no less than 8 reps.....changing things up is great advice.....the other day I did a light set of curls for 20 reps which the last few were hard and couldn't believe how sore my biceps were the next day. There is a famous old saying about squats.......pick a weight you can do for 10 reps......and then do 20 reps....meaning will power and a few deep breaths between reps to push the reps to 20....
TIME UNDER TENSION FOR TARGETING MUSCLES REPS DONT MATTER, ISOMETRIC ATLEAST 3 SECONDS HOLD AND 3 SECONDS STRETCH, FULL RANGE OF MOTION, CONTROL THE WEIGHT AND FEEL IT, FAVORITE REP RANGE ATLEAST 10 REPS CLOSE TO FAILURE, 1 OR 3 SETS IS ENOUGH FOR NATURAL, 1 - 5 MINS REST, IT DEPENDS ON A PERSON, BUT RESTING HIGHER THAN 5 MINS REST MAX IS A BIG RESET, CAN REACH MAX TOTAL REP COUNTS AGAIN BUT THE PROBLEM IS SOMETIMES WE CANT FEEL THE PUMP AND BURN. QUESTION, WHICH ONE IS BETTER FOR GAINS, I TRAIN MY LEFT ARM USING 8 KG SINGLE ARM DUMBELL HAMMER CURL FOR 5 MINUTES STRAIGHT REP PAUSE STYLE, IN 5 MINUTES I CAN AIM TOTAL 30 TO 35 REP COUNT THEN I LET IT REST FOR 5 DAYS STRAGIHT AFTER, WHILE MY RIGHT ARM TRAIN TOTAL OF 5 DAYS STRAIGHT FOR 1 SET TO FAILURE REACHING AROUND 17 TO 20 REPS, SAME EXCERCISE JUST LIKE MY LEFT ARMD DID AND ALSO SAME WEIGHT, THEN AFTER 5 DAYS MAX I REST IT FOR 2 DAYS AND THEN REPEAT BOTH, WHICH SIDE OF THE ARMS GROWS FASTER? PLEASE I NEED YOUR ANSWER :)
If you do the same exercise the same way over time there will be no more need for your muscles to adapt. So to answer your question, in my experience there is no "best for muscle growth exercise" and you should stop thinking on terms of what exercise works best. Instead focus on variety and keep changing exercises so your muscles have a real need to adapt to a stimulus that it isn't accustomed to experiencing. Hope that helps and also in my experience, arm gains are best when there's at least 6-7 days between direct arm exercises.
@@naturallyintense YOU MEAN ONCE A WEEK WITH HIGH INTENSITY EXERCISE THEN LET IT RECOVER BETWEEN 6 OR 7 DAYS? THEN REPEAT? KEEP CHANGING EXERCISES? YOU MEAN IF I DO PULL UP THIS WEEK THEN NEXT WEEK ROW? LIKE THAT? :)
@meowmeowclubart1879 Many paths to a destination. I try never to speak in absolutes in regards to training. I've yet to witness in person, someone train like me...yet I know I've progressed suitably.
As a rule I don't comment on what anyone else does. It's not what I m here for, just to share what I have seen. I spent my life dedicated to training a particular way and I give my observations as to what works with the average man or woman within the context of Naturally Intense High Intensity Training. I also highlight as a cautionary tale, the outcomes I have seen as well over the years with the average individual on different paths in terms of injury. And none of it is novel or revolutionary as there are many studies that have observed the same injury outcomes. That being said, I also always take pains to state that there are always more than one path to the top of every mountain, and in the face of evidence it's important to reject any dogmatic ideology that there is only one way and instead look objectively as to what the pros and cons might be for the average person over time. I hope that helps.
There are many ways up the mountain as I always say, but this is the path I have followed and the one I have lead others on to achieve their goals, and I hope it helps others gain some perspective on their options in terms of training naturally. Thanks for watching!!!
Before watching the vid, I was getting ready to, agree to disagree. Then you go on to explain my training strategy to a T. Spot on, Kevin...and always...EXCELSIOR!!...my friend 👊🏻
Excelsior indeed and what I have found is that at the top of the sport, most of us have made the same "discoveries" as there aren't really that many ways to build muscle without using drugs but sadly not enough coverage of voices like ours talking in very plain English of what we have seen work time and time again. Really appreciate the support, my brother!!!
I started pushing weights 4 years ago, 6 days a week,40 min each. I’m 62 and read that I was doing to much, I now do 4 days a week, do 4 x 10 of 4/6 exercises [40-60 min] every other day and feel the extra rest is beneficial, I’m also lifting heavier than last year.Respect from UK.
Thanks for watching and I strongly suggest dropping down to three days as I am sure that you will see a difference and your body will appreciate the increased recovery. Best from New York!!!
@@naturallyintensethanks for the advice I’ll be 63 in October so sounds like a good idea.
I'm nearly 50, training for 35 years, and have recently started adding muscle again after treading water in the gym for years, using HiT twice a week for 45mins 😊
This good reminder. Many just forget to change rep range.
They do indeed, and doing the same number of reps all the time with the same weight is a sure fire recipe for a plateau when it comes to gains. Thanks for watching!!!
Hurrah to neither of us being able to count! 🎉 great explanation of the methodology though and a look into how much we are really varying every workout 💪🏼
We most certainly can't count indeed, much to the chagrin of our clients!!!
Hey Kevin, thank you for finally shedding some light on reps cause some exercise scientists say 5-30 reps but that’s such a broad range….anyway I do 3 days on 1 day off to hit each body part twice a week, is this too much in your opinion because I did see you say 3 days a week?
Thanks for watching and really honored to be able to help. As for training splits I do indeed recommend three days and you can learn more about my split here- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=KtINYh_zYuoTAahR
Great video...I fully agree with changing your scheme. Just wondering if you disapprove of the classic 5 x 5 routine which does add mass
Thanks for watching, and I neither approve nor disapprove of any routine. What I do is present the findings and observations that I have seen work consistently with this particular form of high intensity training, and point out what I have seen as well with other forms of training. But only based on experience. What I will say is that any routine with even moderate intensity will add mass if it's novel. The question are: is there rapid plateau or do gains continue for years on end? Is it sustainable for years on end? Is there a high degree of overuse injury as a result? And most importantly, has it helped a large number of the average man and woman realize or come close to their full potential as a result? I believe in you and your ability to take a hard look at those questions and come to your own conclusions. Hope that helps!
Great video. I was wondering what rep range you would recommend for a person like myself that is overweight and trying to lose fat and build muscle at the same time at 52 yrs of age.
Thanks for watching and the best ones listed here apply. Most of my clients over the years are focused on fat loss while building muscle and it works perfectly. Hope that helps and thanks again!!!
Hi Kevin, thank you for another helpful and informative natural bodybuilding video. I love the clips from your Naturally Intense workout DVD, but can't find it available anywhere! Would you ever be willing to upload it to youtube or make it available to us for purchase through other means? Thanks again!
Thanks for watching and still thinking about how to best leverage the video. It was on Amazon from 2005 and came off this year around January. So we had a very good run. Here's what I will say, if it's being uploaded then you will certainly know..
@@naturallyintense Dang, up for almost 20 years and I missed it by 6 months haha. Thanks for the response!
I am 42 years old and have three daughters. My oldest daughter is six years old and I started training her with naturally intense about two or three months ago after she spied me working out a few times and was very interested in it. She's made impressive progress in the past few months. But it's incredible in her other life activities how much stronger/faster and confident she has gotten. Her stability, etc. has really boosted and honestly it even seems like she's more intelligent. Example in her swimming lessons she has advanced two levels in two months, which is extremely fast in the courses she's in. so interesting to see your technique. Applied to someone at this age. Can't wait to see as it progresses. Thanks again so much! Cheers from Lunenburg Nova Scotia Canada.
Very informative again, your routine is working for me after 6 weeks, despite sub par rest and diet
Thanks for watching and keep working on that diet. Don't give up as only a few weeks eating clean will be such a change that you will stay on the path. Slow and steady though, but you can do it!!!
Thanks again for the tools to help us
And thank you for the support!!! Really appreciate it!!!
great video and it also shows how dangerous the low reps can be. my question is what about 5x5 rep schemes? i remember Reg park, arnold's idol whom was natural was a huge advocate of that training system
Thanks for watching and in the spirit of evidence based information, all I can talk about is what I have done for the past several decades with my own experience and what I have observed with the significant number of men and women I have worked with, so as a rule, I don't comment on other people's routines. Just what I have seen and I keep it at that. Hope that helps and thanks again for watching!!!
Thank you, again a great video. Very realistic also. Your training method is truly working for me. The best channel on YT. Greetings from Holland!
Thank you so much for taking the time to look at my work and all the best from New York!!!
Thanks for sharing the valuable insight 🙏 I almost imagine as soon as I get to the gym, doing some spin the wheel type thing to decide how much weight or reps to do for the day. Would this be a safe approach to keep you on your toes and not get to comfy with the same rep ranges?
Thank you for watching and it's worked well for a lot of people, myself included, for a lot of years. So I would indeed venture to say it's safe but bear in mind that I must add that this form of training is designed to be done under supervision. Hope that helps!
Great 👍 thanks 🤩
And thank you for watching!!!
Amazing 1000000% truth from one of the greatest!!
Thanks so much for the support!!!
Amazing video! This will seriously help me modify my routines. Or should I say anti-routine? I have a question regarding rec speeds. Do you very rep speeds depending on weight?
Thanks for watching and I vary just about everything at one point or the other. The only aspect that remains the same is that it changes.
@@naturallyintense thank you! Makes sense. Constant variability.
Kevin, do you recommend any other split than the one you are doing as long as it’s three sessions per week natural intense style?
Thanks for your great content and advice.
Thanks for watching and the split I describe was developed through trial and error over many years. There isn't any combination that I haven't tried but over time this the one that produces best results from what I have consistently seen. Hope that helps.
@@naturallyintense Thanks Kevin. After watching a lot of your content, I have one more question I hope you don't mind me asking.. But as you change your workout and excercises every session, do you just settle on which excercises you are going to do right before each workout? Or do you plan ahead from week to week? And do you just instinctly know how much weight to use on the bar/dumbbells?
Kevin. I’m curious if during your career you experimented with more days off in between workouts? I’ve been reading a lot of about high intensity training, which brought me to Mike Metzner’s ideal routine, which called for working out every 4 days? What do you think about that? (I’m running your program now because I like your videos and the combo you use for the workouts better - but I had to ask because I figured you had considered this at some point). Thank you.
I have observations based on my clients. Some had no choice but to consistently train just twice a week, which gave them a four plus rest between workouts. And from what I saw, they never had the same degree of muscle mass and strength increases compared to those training three days a week. Fat loss was less as well, which makes more sense I would imagine. I do hope that helps and thanks so much for taking the time to look at my work.
Hi Kevin. How many exercises do you do per muscle group in each workout? Thank you
Thanks for watching and give this video a look for the answer- ruclips.net/video/tZijeO7Xu-M/видео.htmlsi=hd3ARVd43aPG-C8p
@@naturallyintense hi Kevin. Thank you. A follow up question (or perhaps an idea for a video), if I push the exercise to failure, why would additional techniques be helpful? You used the example of a glass of water - once it’s full, it’s full. If I’ve created an adaptive response by training to failure, why do rest pause or drop sets or any other technique. Surely that extra effort just depletes my recovery reserves Thank you Kevin
Simple, over time doing the same thing you will get used to it and plateau. Failure is just one tool in the toolbox as I mention in this video, and since muscles respond to unaccustomed stimulus, you have to keep changing it up. It's not as simple as just train to failure.
Thanks for the vid.
If time under tension is the most important do you keep track of timing when you are training a certain muscle group ?
Also: do you vary the duration of a rep ?
What do you think of exercising with reps which are long in duration, say 10 seconds per rep ? Do you have any experience with this kind of training ?
Thanks.
I do, in fact it's what I keep in mind while training at times depending on the exercise. And because each workout is different sometimes I will do reps with extended time on the negatives, but never so much on the concentric phase. It all works as long as you keep changing it up. Hope that helps and thanks so much for watching!!!
Thanks for your reply.
All the best.
I think it was Mike Mentzer who pointed out that it wasn't the number of reps or the time under tension that mattered. It was that the muscle was worked to complete failure. As you put it, "... even if somebody was holding a gun to your head ...". Knowing this has made my home workouts much easier because I no longer have to worry about doing the "correct" rep range with my limited supply of equipment. As long as I keep going until I can't move anymore I'll be fine.
Thanks for watching and you will indeed keep making progress if your focus is on the push and the intensity, and there's no such thing as a limited supply of equipment as muscles have no idea what you are using, all they know if that intensity and unaccustomed stimulation to overload necessitates adaptations. Keep it going!!!
Thank you Brother...
And thank you for watching!!!
Hello, each training session you maintain the load, is there any problem reducing the load to create a different stimulus?
I don't as the weights used vary each workout
Hi Kevin!!On yours opinion we should stay with the training split routine that you told us (chest and arms - back and shoulders-legs)or shall we change it after to let's say upper-lower or ppl?And what is your opinion for ppl split routine?Which is more ideal for men after 40s?Thank you so much!!
Hi and I am not one on opinions. I focus on observations of what consistently works over the course of decades with large numbers or men and women. That being said, you don't change anything. I have trained with the same split from my teens to where I am now in my fifties. So no change and take a look at my video on training splits again as I go over in detail how the split came to be from trial and error and why you should stick with it if you are doing this form of high intensity training. Hope that helps.
@naturallyintense Thank you for your time!!Keep up the great work and I will keep following you!!
Nice. Agreed. I have done 1 reps before but it was done differently.
Is the 6 reps per workout or per set? Could you do it as 2 sets of 3? Thanks for the info!
It's no less than 6 reps on your all out set and three reps spread out or not is still far too short a time under tension for muscle growth. And you are entering the injury zone, so I would not recommend it. Hope that helps and thanks for watching!!!
Hi Kevin,
Many trainers say it's good to walk on the treadmill for 10 minutes or so just to get the blood flowing in your body before resistance training. What Do you think ?
It doesn't hurt but over the years I haven't seen any tangible benefit among those who did it compared to those who didn't in terms of training performance or incidence of injury. Hope that helps and thanks for watching!!!
Hi Kevin
Can I apply most of your principles with Calisthenics? I combine Weights and Calisthenics. I actually prefer Calisthenics more but I still add Weights to my workouts.
Theoretically if you are going to failure on some of the exercises and constantly changing them it should yield some results, but would it be continuous? Not sure as I can only speak based on the experience of what I have done or seen with my clients over the years. Doing both would make more sense though.
@@naturallyintense Thanks again Sir. Solid advice
Thanks for the content, is it possible for you to post a full workout that you do ?
Maybe one day in the form of Naturally Intense The Sequel, but until then you can always see snippets here and on my Instagram account. Thanks for watching!!!
@@naturallyintense thanks for the response. Last question when you do pull ups do you do your sets back to back ? I find it very difficult to achieve.
@@rq5304 If I am training on my own, I rest no more than 20-30 seconds between sets doing pullups, if I am training with my training partner, I go immediately after she does her set. And it is indeed difficult, but that's why it works!!!
@@naturallyintense got it thanks
@naturallyintense wow that would be amazing would love to see that..as well as your original video I would love to buy it.
Great video.... question for you... if all that matters is that we get to failure, why would we ever need to do more than say 8 reps? If we hit failure at 20 reps, how would those first 15 reps cause any type of adaption (muscle growth) since the we would be no where near failure at that point, and therefor not adequate stimulus for the muscle to grow? It seems like the first 15 reps would only serve to tire us out, and possibly cause us to fail because of fatigue and not muscular failure of the target muscle. Especially that as you mentioned contractile proteins don't know the difference between 8 and 18 reps. Thanks!!!
Thanks for watching and let's break that down a bit. All that matters isn't momentary muscular failure, it's doing something novel and it's a good idea to achieve failure or get close to it. But it's not what's most important. Muscles respond to unaccustomed stimuli that creates overload, so being super efficient and only doing 6 reps for example, will eventually start to create a possible plateau, and you have to remember that different muscle fiber types grow from different rep ranges. Fast twitch respond to low reps, slow twitch respond to higher reps. Joints also benefit more from higher repetitions, and so for longevity sake, and for maximal variety and fiber stimulation, high reps should also be included in the equation. Hope that helps and thanks again for taking the time to look at my work!!!
@@naturallyintense thanks a bunch for the clear and comprehensive response!!!
Hi Kevin, thank you for all the information, one question though, couls you please explain why is it better to work just once a week if everyone is suggesting that we shohld work out every muscle at least 2 times a week, specially people like jeff nippard, jeff calveliere, renessance periodisation etc... Thank you in advance
Here's the short answer- ruclips.net/video/S5EYPM2108A/видео.htmlsi=D8NTf88Trv-6RvI8&t=344 but watch the whole video and the others for more. This is what I have observed with hundreds of people over the past several decades with this particular form of training. What anyone else advocates is on them in terms of how they justify it and I can't comment on how they came to their conclusions, only stick to the science and long term observations with a large number of people. Hope that helps and thanks for watching!!!
@@naturallyintense Thanks Kevin, i understand what you are saying, but you are saying like 3 trainings if you do HIT, but is it better to do lower intensity more times a week, have you researched about that?
@@damjandinic104 I've worked alongside countless men and women who trained at lower intensities more times a week and from what I have observed over the decades the results are less and the rate of injury significantly higher.
@@naturallyintense Alright, thanks a lot
if somebody has a physical job, should they still follow the 3-day split? and would anything change in the diet?
That's an excellent question, and in my experience those with truly demanding physical jobs do very well with the three day split, but their diets are adjusted to ensure they are not low on energy at any point in time if their goal is fat loss. We take it slow as too much fatigue is not only counterproductive, but not sustainable for someone working a truly physical job. Hope that helps!
oh it's true... I often had injuries when doing less than 6 repetitions. I'm doing 8-10 for triceps now biceps 12 shoulders 15-20 a lot of repetitions, it's better to reduce it a little or it's good 💪
Thanks for watching and I hope those injuries are a thing of the past!
so now I do no less than 6 repetitions, practically 8 upwards, and my joints and muscles really don't hurt like they used to💪
Ty, am a beginner
Thanks for watching and all the best on your path!!!
I like 6 reps to max reps for example 99 to 108 reps for biceps curl... hammer....inverse curl.... Repeat to 99 or curl hammer inverse and zottman curl... 4 movements and repeat to 108...but more normal 6 to 30 reps most the time
What split if best for 3 days a week if you hate full body?
I don't recommend full body workouts for this form of high intensity training and give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=_jU4CM6KFZDsclYU
@@naturallyintense thank you 🙏
@@naturallyintense I meant I hate it. Didn't want you to think I was talking about you 😁
@@Sonic_1000 I didn't!!🤣
@@naturallyintense haha good
When you do zero rest between sets, which reps "count" towards the objective
Thanks for watching and I would have to say all of them. As every rep has a purpose when I train to get me to the state I need to achieve to stimulate muscle growth. Hope that helps!!!
Kevin says do no less than 6 reps.....good advice.....but if like me you are closer to 60 than 50 I'd say do no less than 8 reps.....changing things up is great advice.....the other day I did a light set of curls for 20 reps which the last few were hard and couldn't believe how sore my biceps were the next day. There is a famous old saying about squats.......pick a weight you can do for 10 reps......and then do 20 reps....meaning will power and a few deep breaths between reps to push the reps to 20....
I know that squat saying well and it's a good one that I use often! Thanks for watching!!!
i dont count my reps, i think i do between 8-16 and i go 0-2 RIR, i go by feel
That's a perspective held by many successful athletes!
TIME UNDER TENSION FOR TARGETING MUSCLES REPS DONT MATTER, ISOMETRIC ATLEAST 3 SECONDS HOLD AND 3 SECONDS STRETCH, FULL RANGE OF MOTION, CONTROL THE WEIGHT AND FEEL IT, FAVORITE REP RANGE ATLEAST 10 REPS CLOSE TO FAILURE, 1 OR 3 SETS IS ENOUGH FOR NATURAL, 1 - 5 MINS REST, IT DEPENDS ON A PERSON, BUT RESTING HIGHER THAN 5 MINS REST MAX IS A BIG RESET, CAN REACH MAX TOTAL REP COUNTS AGAIN BUT THE PROBLEM IS SOMETIMES WE CANT FEEL THE PUMP AND BURN.
QUESTION, WHICH ONE IS BETTER FOR GAINS, I TRAIN MY LEFT ARM USING 8 KG SINGLE ARM DUMBELL HAMMER CURL FOR 5 MINUTES STRAIGHT REP PAUSE STYLE, IN 5 MINUTES I CAN AIM TOTAL 30 TO 35 REP COUNT THEN I LET IT REST FOR 5 DAYS STRAGIHT AFTER, WHILE MY RIGHT ARM TRAIN TOTAL OF 5 DAYS STRAIGHT FOR 1 SET TO FAILURE REACHING AROUND 17 TO 20 REPS, SAME EXCERCISE JUST LIKE MY LEFT ARMD DID AND ALSO SAME WEIGHT, THEN AFTER 5 DAYS MAX I REST IT FOR 2 DAYS AND THEN REPEAT BOTH, WHICH SIDE OF THE ARMS GROWS FASTER? PLEASE I NEED YOUR ANSWER :)
If you do the same exercise the same way over time there will be no more need for your muscles to adapt. So to answer your question, in my experience there is no "best for muscle growth exercise" and you should stop thinking on terms of what exercise works best. Instead focus on variety and keep changing exercises so your muscles have a real need to adapt to a stimulus that it isn't accustomed to experiencing. Hope that helps and also in my experience, arm gains are best when there's at least 6-7 days between direct arm exercises.
@@naturallyintense YOU MEAN ONCE A WEEK WITH HIGH INTENSITY EXERCISE THEN LET IT RECOVER BETWEEN 6 OR 7 DAYS? THEN REPEAT? KEEP CHANGING EXERCISES? YOU MEAN IF I DO PULL UP THIS WEEK THEN NEXT WEEK ROW? LIKE THAT? :)
@@meowmeowclubart1879 Yes.
@@naturallyintense I SEE, I THINK YOUR RIGHT, I SAW YOUR OTHER VIDEO THAT IT NEED TO CHANGE THE VARIATION TO PREVENT FUTURE INJURIES :)
@meowmeowclubart1879 Many paths to a destination. I try never to speak in absolutes in regards to training. I've yet to witness in person, someone train like me...yet I know I've progressed suitably.
Uummm, explain Max-ot, and Skip Lacour, 4-6 reps, over 20 years competing natural, no major injuries, and 6 national titles.
As a rule I don't comment on what anyone else does. It's not what I m here for, just to share what I have seen. I spent my life dedicated to training a particular way and I give my observations as to what works with the average man or woman within the context of Naturally Intense High Intensity Training. I also highlight as a cautionary tale, the outcomes I have seen as well over the years with the average individual on different paths in terms of injury. And none of it is novel or revolutionary as there are many studies that have observed the same injury outcomes. That being said, I also always take pains to state that there are always more than one path to the top of every mountain, and in the face of evidence it's important to reject any dogmatic ideology that there is only one way and instead look objectively as to what the pros and cons might be for the average person over time. I hope that helps.
Skip doesn’t train that way now.
Skip is awesome but an obvious outlier.
Seriously, using one person training one way to refute something is not wise
Finaly those volume training has been kicking out by HIT training methods by mike mentzer , kevin ❤
There are many ways up the mountain as I always say, but this is the path I have followed and the one I have lead others on to achieve their goals, and I hope it helps others gain some perspective on their options in terms of training naturally. Thanks for watching!!!
@@naturallyintense can u say me how many yrs may take to achieve our maximum muscle grow to
If you train all your life usually you peak between 45 and 55 years old.
@@naturallyintense but i see my brothers have a nice physique at 25 with 5-6 yrs of gym
@@serupaalaadipa And if they stick with it, they will look far better in 20 years.