This is basically how athletes and powerlifters perform. For example if you run sprints and rest one minute in between you'll increase cardio conditioning but if you rest 5+ minutes you'll be rested and you'll improve your performance and speed that way. Both have benefits but different benefits.
@@EyeChem you may have misunderstood my comment. I never said training for performance was easy. In fact in my example of doing an all out sprint is not easy at all. It's just that they want to be as recovered as possible for each set vs bodybuilding which keeps the muscles fatigued.
@@danyoungfit no I don't think you understood the video. Neither powerlifters nor sprinters do this outside of warming up. It would be like sprinters doing their 100m training at 60% pace or powerlifters lifting 5reps at their 10rm. At no point does Pavel's system push themselves past that intensity. So no, neither sprinters nor powerlifters do this
@@danyoungfit it look more like you missunderstood the video. If you are right about the component of resting enough between set so we are "fresh", we reach a certain level of exhaustion within the working sets at the opposite of what is said in the video. The video is not about rest time but about doing the easy reps and not getting near failure. And a lot of powerlifters do lot of hard reps. We don't do often RPE 9 or 10 but we don't do a lot of RPE 4 or 4 as it's described in the video
When you’re almost 40, it’s all about having energy, mobility, and strength to do other things in your life like take care of a family and pay bills. You stop thinking about showing off and start thinking about the reasons you exercise.
Sounds like you've tried to get a superior physique, but failed. Now you're shaming other men (by calling them 'show offs') who's gains you're jealous of.
I did this with pull ups. I started doing 1 pull up at a time and then I’d watch tv. Then at the next commercial I’d do it again. And maybe I would get 30 reps in eventually I got to doing 5 reps 15-20x a day. Next thing I knew doing 10 in one go was not a problem
in airborne school (on top of all the other training)they make you do pull-ups everytime you walk past a bar (basically in and out of everywhere you go) after you recover from school, you can knock out 25 or 30 pull-ups in a row.
@@YG-kk4ey I am not a trainer, but I think everyone saw drastic results. I think I actually noticed the difference a week ot more after my body recovered
@@nikitaw1982 the reps are different for different exercises. I’m in building faze so I max the reps for every set. Currently I’m at 15-16 reps for shoulder press. Hammer curls I can do 7-8. One arm swings I’m at about 50 per set. It varies a lot. My kettle bell is only 35 pounds.
@@michaelmangan7963 how old? how long? what results? I went from 4 pushup to 30 solid pushups when i was 14 in 2 weeks. I did 30 a day. Started man pushups till couldn't then did the remainder on my knees. Took no time at all before best in grade at doing pushups. Jock soccer player in my class hated it lol. I rode my bike every day to and from school lots of hills so i think hormones were good. I have a 7 year old that plays a lot of soccer. gov guild lines say 5 to 13 year olds can do body weight exercises 3 times a week. i'm guessing thats very conservative.
I should mention I also utilize calisthenics. In 6 weeks I’ve gained about 5 pounds overall however I’m quite a bit leaner. Sitting at 13% body fat down from about 15-18%
Former navy sailor. When I would go to see on deployments I would do 50 push ups every half hour for 10 hrs of the day. Giving me a minimum of 1000 push ups a day. 30 minute rest in-between each set. That combined with eating far more at sea then you ever do when at home. At home I eat lunch and dinner. That's it. Drink alot of alcohol. At sea I can't drink. I eat 7 meals a day or every 24 hrs. I would always put on 20 to 25 pounds of muscle in the first month. Then it would slow down after that.
@notimportant3686 I agree. But I did become more define not less! And both of those are everyone's goal. When a guy wants to get bigger and more define and he says I put on 40 pounds of muscle we do not mean we measured with body fat percentage. We mean we put on 20 pounds and got more define and muscular looking.
if you can do 1000 reps of any exercise on every day of the week (possibly because of bad ROM?) that´s just cardio. Not saying it´s impossible to build muscle through (high intensity) cardio, but research shows that it´s much more hypertrophic to do 12-20 sets a week per muscle group, between 5-30 reps per set, going close to or to failure every set, full ROM but focusing especially on those parts of the movement where the muscle is most stretched. If what you did worked for you, that´s great. But it was probably more of a result of good genetics, better nutrition and the overall more physically taxing environment, than specifically your daily cardio routine.
@@mekullag9787 it was the initial stimulus... the shock of doing it... or really, doing anything at all... he could do it for 2 years straight after that initial period and get almost nothing out of it for that entire time
I used to do martial arts and I was always puzzled that my technique and power was much sharper when I was at home and I popped down to the punchbag in my shed, then in class. Realized that in class we warmed up, did fitness exercises and other stuff and THEN technique when we were tired. Sparred at end of night. So we were practicing technique while out muscles were tired and so our poor/tired form was being put into muscle memory that way - not good. I think Bruce Lee even mentioned something about not practicing technique when tired - very smart guy
I don't understand the approach of a lot of gyms, as I first learned martial arts in a very small gym and the guy ALWAYS preached that we do technique first and he had trained multiple world kickboxing champions. When I switched to an MMA gym years later I was baffled by their approach. In fact a lot of guys would do a lifting based workout in the morning before coming to the MMA gym and it never made sense to me
@@slovenika9108 in order to add mass, you need to induce micro tears in the muscle. You need to work your muscle closer to failure in order to achieve this. There are many people that discuss the perfect rep range for muscle growth, but what from some of the studies I’ve seen failure is more important that how many reps. You need to make sure you’re eating more and getting proper rest, but work right to then point of failure to add muscle.
@@slovenika9108lol it's not working for a reason. The body doesn't desire to change, you have to force it. Think of literally a single athlete that applies this half assed weak training methodology. Intensity is the key. This advice is ok at best for someone with a ton of time on their hands or someone injured/old.
It's a really hard topic to dissect. Strength is definitely a skill. Having an immaculate bench technique will take you further than adding 5lbs of muscle. Problem is, you really need both the mass and the skill to get the most out of it which means you need to train to failure too for hypertrophy.
I'd love to see one of yall at a strongman event, you know, actual functional strength. At work, I'm asked to carry big heavy panels, I'm not asked to do pull ups... This is a porr way to train and calisthenics has its place, but it's even worse than crossfit in terms of functionality
@Climbatize666 I can't respect a training style where one of its biggest influencers who's been big for half a decade has weaker legs than me, a guy who doesn't even make it to the gym once a week bcs I have a full time job, am in college, and have other hobbies. It's something I just fit in when I can and I still have a stronger lower body than a "pro" cali athlete
@@noncog1 yeah I agree a lot of Calisthenic influencers over train lats and shoulders due to the majority of skills are in that region. Doesn't mean you can't still do compound lifts and a leg day with it. CrossFit is just injuries waiting to happen where doing nothing with proper form is it's main focus.
I love feeling exhausted. RUclips has me worried I shouldn't be tired after I work out lol. I'm also more interested in getting stronger than I am getting more skilled at doing lifts.
I totally agree with this. It's how you learn proper technique. I think this approach is how everything should be done. Your muscle memory never adopts bad habits.
Exactly. Because if you do easy reps then even if you do a lot during the workout it will just burn calories, but never will stimulate your muscles to grow. They will have no reason.
no, no, and no. you didn't get it. going close to failure is *bad programming* for actually strong people to get stronger. fatigue management allows more total volume over the course of a mesocycle. leaving reps in reserve is the difference between training to improve and hanging out on the same plateau for years.
@@jedinxf7 yeah man. You’re right while every modern day bodybuilder is wrong lolololol. Doing an appropriate amount of sets to failure for each set is the best for muscle
@@panicbuyflax3461 1. Basic principles of the body work despite the equipment. The body does not cares whether you swing a ball of metal or move some weight back and forth. Intensity and fatique, as concepts and reality, stay the same. 2. Mike was a bodybuilder that concentrated on BUILDING THE BODY. Thus, he used isolated muscle machines as a core. He had no use for kettlebells. This doesnt change the basic concept of the body. It "funtions" the same. Just the incentive is different and thus the result. Now go and get some education. Such comments are embarrassing.
@@dansan9858 dude you’re so wise! I’m going to discontinue my gym membership, quit doing Sam Sulek style 4 day split, buy some kettlebells, do some farmer carries around the neighborhood and get MASSIVE
I currently start my back day with sets of 2 reps of weighted pullups with 60 lbs. More of cluster sets tho. 30 to 45 secs rest between sets. Build strength without burning out too quick. Then proceed with more hypertrophy style movements after this. My back is responding nicely.
Yeah, that a basic powerlifters or power builder technique. It’s good to do that for strength in the beginning and then do some accessory stuff for burnouts.
Also doing some push ups or pull ups if you have a bar or something sturdy to do so at work gets your blood flowing, and you stay more energised throughout the day
11 is my best - I also like breaking them up into 5 sets of 5 reps. At 36 now I’m comfortable with knowing I can eke out 10 dead hang pull ups 😅, if the apocalypse happened I know I’d be able to climb at least 🤓.
@@noncog15x5 you’re supposed to progressively overload meaning yes you’ll eventually get heavy but for the first few weeks your last set won’t be that hard. And I said “based on” not “the same thing”. Reading is fundamental brotha.
@cparksaffluent progressive overload isn't about starting easy then it slowly getting harder, it's about making sure it stays hard as you get stronger "Based on" implies the concepts are similar and as I'm pointing out that's not the case. Don't try to get snarky when you're in the wrong, he literally just used 5 as an example so the only thing they have in common in this case is something that's arbitrary. The reason 5x5 works well is its enough volume to be decent for hypertrophy but also you load it heavy enough, due to the low number of reps and the fact that it's supposed to be HARD so you're using heavy weight, that it also trains cns adaptation for strength, which allows you to go heavier, which means more muscular tension which means more hypertrophy and so on. Basically 5x5 works well for many because it's a range that hits strength and hypertrophy simultaneously and the two benifit each other. 5x5 is meant to be done heavy, which is where the strength adaptation comes from, and therefore hard, which is where the hypertrophy comes from. The shit in this short is good for your first couple sessions of learning a movement then a waste of time after that if your goal is strength or hypertrophy. There are some cases for athletes in sports where the point is to neurologically optimize the movement, not strength or hypertrophy, but the only sports where that movement will be a weight lifting movement will be strength sports, where they still also want strength and hypertrophy.
This is generally how I work out too I do like 60-70% of failure and I wait 15 minutes between sets and repeat all throughout the week and so I rarely take rest days. .. always have had progress but not sure if it's optimal, seems to be ideal for me
He calls it greasing the groove. I did it with push ups 20 years ago, (I got Pavels book in 1999,) walked into the gym one day and wanted to see how much I could bench press. Did a PR
We all remember our first. And for all of us, our first kettlebell guy/guru was Rogan. I always joke I’ve got a kettlebell guy. Then I point then to monkey/primate bells at onnit (usually recommending gifts for husbands to wives. Did I stutter? I’m a real piece of work)
That could apply to anything. But does mere work immprove the physique as much as repeated exhaustion? Does it improve work rate or sustained work load? If you stop working when you get tired...does that build stamina?
I think this is very effective from a nervous system standpoint, especially with technical lifts. But to induce actual growth, an increase in cross sectional area? I don’t see it producing enough of a stress stimulus.
A famous Russian trainer who use to train the Russian military, coined the term grease the groove. I learned about this like 10 - 15 years ago. I remembered, although not sure, that this guy was the who popularized this jobs of training
Since i'm at home working and taking care of my daughter that's exactly what i do. I do sets of 2 or 3 pullups super slow and controlled and by the end of the day i do 60 / 70 reps (for me is a lot). I do the same with dips.
That's training neural drive. But that doesn't continue endlessly. You need to increase muscle mass to really get stronger, and that requires some fatigue to produce the the growth responses.
That's the exact opposite of Mike Metzger's HEAVY DUTY training. I have to mention the coach who came up with it as well I think his name was Arthur Jones
But that technique can turn one into a homosexual, meth head. Ask Mentzer. Lol. HIT may be incorporated into an advanced cycle at times but no foundation was built on it. 20 sets per week, per body part and at least 1mg of test per pound that you want to weigh and eat for the mass you want to achieve. That's at the very least how it's done.
If im working towards strength ill give about a 3 minute rest on my 5x5s if i am working towards building muscle ill do the minute 30..sometimes it its a heavy lift im not used to ill need that 3 minutes for recovery anyways.
This is actually great advice for people past 35…your central nervous system burns out way easier when you get older and train super hard. If you work a full time job you can’t show up feeling like shit or injured the next day
Essentially how I train in Calisthenics. I'm pushing 40 and I weigh 95kg at 6 1. My weighted pull up is 50kg and weighted dips are 85 kg. I could never get this strength or better yet the motivation to lift this if I trained to failure all the time. And I can still go do a manual full time job.
I got tons of fatigue and burn out from Pavels routines. Anyone tried Enter the Kettlebell or return of the kettlebell? Hundreds of reps of the same exercise with little rest. How will you not build fatigue fast?
I'm not the strongest person in the world, but in a year at around 170 lbs, 5'9 I worked up to 225 lbs for 12 reps 4 sets of bench press by taking 7 minute rests.
I've done that with push ups. Do 5, go on with my day. Another 5, then other stuff. It does a different thing than doing pushups until you land on your face.
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](/img/1.gif)
I do this. I do a set a week sometimes a month I've even went years before my next set.
Lol
Lmaooo 😂😂
Ah, this is the guru he was referring to
Had me in the first half
Years 😮 my god you must be crazy strong, and huge too!
Some say, im still between sets to this day...
Ah yesss your a proficient student of the Joe Rogan TRT Growth Hormone routine
Joe Head with headsets on, looks like a kettlebell , no pun intended, now you cannot unseen it :)
Haha you're right 😂
This is basically how athletes and powerlifters perform. For example if you run sprints and rest one minute in between you'll increase cardio conditioning but if you rest 5+ minutes you'll be rested and you'll improve your performance and speed that way. Both have benefits but different benefits.
Nailed it!
Powerlifters train to failer with few reps per set. It's not like they're doing an easy 5 and repeating a bunch...
@@EyeChem you may have misunderstood my comment. I never said training for performance was easy. In fact in my example of doing an all out sprint is not easy at all. It's just that they want to be as recovered as possible for each set vs bodybuilding which keeps the muscles fatigued.
@@danyoungfit no I don't think you understood the video. Neither powerlifters nor sprinters do this outside of warming up. It would be like sprinters doing their 100m training at 60% pace or powerlifters lifting 5reps at their 10rm. At no point does Pavel's system push themselves past that intensity. So no, neither sprinters nor powerlifters do this
@@danyoungfit it look more like you missunderstood the video. If you are right about the component of resting enough between set so we are "fresh", we reach a certain level of exhaustion within the working sets at the opposite of what is said in the video. The video is not about rest time but about doing the easy reps and not getting near failure. And a lot of powerlifters do lot of hard reps. We don't do often RPE 9 or 10 but we don't do a lot of RPE 4 or 4 as it's described in the video
That is the Grease the Groove approach.
I read Power to the People by Tsatsuline more than ten years ago.
When you’re almost 40, it’s all about having energy, mobility, and strength to do other things in your life like take care of a family and pay bills. You stop thinking about showing off and start thinking about the reasons you exercise.
Sounds like you've tried to get a superior physique, but failed. Now you're shaming other men (by calling them 'show offs') who's gains you're jealous of.
Ignore the idiot reply above. You’re spot on Jeff
@burnaardnufc3173 CONGRATULATIONS 🎉 You win the EMO award! For taking random comments as a personal attack.
@@burnaardnufc3173you really made this account to troll? LOL
Go workout.
Over 40 here, and guess what, you can show off and be smart about it. Stop making excuses for yourself.
I did this with pull ups. I started doing 1 pull up at a time and then I’d watch tv. Then at the next commercial I’d do it again. And maybe I would get 30 reps in eventually I got to doing 5 reps 15-20x a day. Next thing I knew doing 10 in one go was not a problem
in airborne school (on top of all the other training)they make you do pull-ups everytime you walk past a bar (basically in and out of everywhere you go) after you recover from school, you can knock out 25 or 30 pull-ups in a row.
@@nicolasraagedoes that really work for most people? Speaking muscle strength gain
@@nicolasraagehow long is airborne school ?
@@elperrocovero my memory says it was 2 weeks, but I am reading it is 3. I went 15 or more years ago.
@@YG-kk4ey I am not a trainer, but I think everyone saw drastic results. I think I actually noticed the difference a week ot more after my body recovered
I work out until I blackout 🤣🤣🤣
I did my first set back in good ol 1966! Pretty sure my next set is around the corner pretty soon 😂
It's really not that funny.
This is really good for preventing tendonitis and arthritis. If you lift and don't know what I'm referring to: wait until you're 30.
I have been doing that for 3 years now and no longer get any injuries but still get the growth.
Agreed. Works well with calisthenics.
In calistenics if you cut youe legs you are stronger
I do this. I do a set every hour for 8 hours. Sometimes two set per hour.
How many reps do u and what would Ur Max be of that weight?
@@nikitaw1982 the reps are different for different exercises. I’m in building faze so I max the reps for every set. Currently I’m at 15-16 reps for shoulder press. Hammer curls I can do 7-8. One arm swings I’m at about 50 per set. It varies a lot. My kettle bell is only 35 pounds.
I have my son doing this too. Every hour, do some pushups, chin-ups, shoulder press, curls
@@michaelmangan7963 how old? how long? what results? I went from 4 pushup to 30 solid pushups when i was 14 in 2 weeks. I did 30 a day. Started man pushups till couldn't then did the remainder on my knees. Took no time at all before best in grade at doing pushups. Jock soccer player in my class hated it lol. I rode my bike every day to and from school lots of hills so i think hormones were good. I have a 7 year old that plays a lot of soccer. gov guild lines say 5 to 13 year olds can do body weight exercises 3 times a week. i'm guessing thats very conservative.
I should mention I also utilize calisthenics. In 6 weeks I’ve gained about 5 pounds overall however I’m quite a bit leaner. Sitting at 13% body fat down from about 15-18%
I.e., GREASE THE GROOVE!!!!!
Thank you!! Surprised no one else mentioned this. This is a known methodology.
And known to not be effective long term...
Former navy sailor. When I would go to see on deployments I would do 50 push ups every half hour for 10 hrs of the day. Giving me a minimum of 1000 push ups a day. 30 minute rest in-between each set. That combined with eating far more at sea then you ever do when at home. At home I eat lunch and dinner. That's it. Drink alot of alcohol. At sea I can't drink. I eat 7 meals a day or every 24 hrs. I would always put on 20 to 25 pounds of muscle in the first month. Then it would slow down after that.
i hate to tell you this... but it wasn't 20lbs of muscle
@notimportant3686 I agree. But I did become more define not less! And both of those are everyone's goal. When a guy wants to get bigger and more define and he says I put on 40 pounds of muscle we do not mean we measured with body fat percentage. We mean we put on 20 pounds and got more define and muscular looking.
Should’ve joined the Sea Bees! I cross rated when from 180 to 165 in about 5 months after A school!!!
if you can do 1000 reps of any exercise on every day of the week (possibly because of bad ROM?) that´s just cardio. Not saying it´s impossible to build muscle through (high intensity) cardio, but research shows that it´s much more hypertrophic to do 12-20 sets a week per muscle group, between 5-30 reps per set, going close to or to failure every set, full ROM but focusing especially on those parts of the movement where the muscle is most stretched.
If what you did worked for you, that´s great. But it was probably more of a result of good genetics, better nutrition and the overall more physically taxing environment, than specifically your daily cardio routine.
@@mekullag9787 it was the initial stimulus... the shock of doing it... or really, doing anything at all... he could do it for 2 years straight after that initial period and get almost nothing out of it for that entire time
I used to do martial arts and I was always puzzled that my technique and power was much sharper when I was at home and I popped down to the punchbag in my shed, then in class. Realized that in class we warmed up, did fitness exercises and other stuff and THEN technique when we were tired. Sparred at end of night. So we were practicing technique while out muscles were tired and so our poor/tired form was being put into muscle memory that way - not good.
I think Bruce Lee even mentioned something about not practicing technique when tired - very smart guy
I don't understand the approach of a lot of gyms, as I first learned martial arts in a very small gym and the guy ALWAYS preached that we do technique first and he had trained multiple world kickboxing champions.
When I switched to an MMA gym years later I was baffled by their approach. In fact a lot of guys would do a lifting based workout in the morning before coming to the MMA gym and it never made sense to me
This is great for building strength without mass. If you want to add muscle, this is not the best method.
Bingo
Maximising strength before wanting mass is better than anything.
How so? Could you explain? I think this is exactly my problem, I´m doing it intuitively, and not seeing results...
@@slovenika9108 in order to add mass, you need to induce micro tears in the muscle. You need to work your muscle closer to failure in order to achieve this. There are many people that discuss the perfect rep range for muscle growth, but what from some of the studies I’ve seen failure is more important that how many reps. You need to make sure you’re eating more and getting proper rest, but work right to then point of failure to add muscle.
@@slovenika9108lol it's not working for a reason. The body doesn't desire to change, you have to force it. Think of literally a single athlete that applies this half assed weak training methodology. Intensity is the key. This advice is ok at best for someone with a ton of time on their hands or someone injured/old.
It's a really hard topic to dissect. Strength is definitely a skill. Having an immaculate bench technique will take you further than adding 5lbs of muscle.
Problem is, you really need both the mass and the skill to get the most out of it which means you need to train to failure too for hypertrophy.
Exactly. Most folks (me especially) only exercise to see changes in my physiology.
Greasing the groove.
That is why *CALISTHENICS* is King! Functional strength and mobility beats anything and everything 💯
I'd love to see one of yall at a strongman event, you know, actual functional strength. At work, I'm asked to carry big heavy panels, I'm not asked to do pull ups...
This is a porr way to train and calisthenics has its place, but it's even worse than crossfit in terms of functionality
@@noncog1walking your dog is more functional than CrossFit. Don't insult Calisthenics like that ever again lol.
@Climbatize666 I can't respect a training style where one of its biggest influencers who's been big for half a decade has weaker legs than me, a guy who doesn't even make it to the gym once a week bcs I have a full time job, am in college, and have other hobbies. It's something I just fit in when I can and I still have a stronger lower body than a "pro" cali athlete
@@noncog1 yeah I agree a lot of Calisthenic influencers over train lats and shoulders due to the majority of skills are in that region. Doesn't mean you can't still do compound lifts and a leg day with it. CrossFit is just injuries waiting to happen where doing nothing with proper form is it's main focus.
It's great that Pavel Tsatsouline gets recognized for his brilliant work.
Him , Dan john and AL Kavadlo are the coaches I love to listen
My parkour coach would always discourage me from doing dead-hang wall climbs to failure.
The problem is that those reps where you are fatigued have been shown in studies to create the greatest stimulus for growth
I love feeling exhausted. RUclips has me worried I shouldn't be tired after I work out lol.
I'm also more interested in getting stronger than I am getting more skilled at doing lifts.
Yups pavels routines are brilliant and I highly recommend him
This deserves all the love and recognition.
I totally agree with this. It's how you learn proper technique. I think this approach is how everything should be done. Your muscle memory never adopts bad habits.
Great way to learn movement patterns at first, but then once that's down you need to train close to failure to make the best progress
For conditioning or sport-specific training, this sounds great. Training close to failure is better for strength and hypertrophy 👍
Exactly. Because if you do easy reps then even if you do a lot during the workout it will just burn calories, but never will stimulate your muscles to grow. They will have no reason.
no, no, and no. you didn't get it. going close to failure is *bad programming* for actually strong people to get stronger. fatigue management allows more total volume over the course of a mesocycle. leaving reps in reserve is the difference between training to improve and hanging out on the same plateau for years.
Training with a 10RM isn't great for strength to begin with, but leaving 5 reps in reserve certainly doesn't help.
@@jedinxf7 yeah man. You’re right while every modern day bodybuilder is wrong lolololol. Doing an appropriate amount of sets to failure for each set is the best for muscle
@jedinxf7 so if failure is 8 but instead do 4 then one day attempt say 10?
You should be able to do 10 at failure?
Complete missed the fact muscle fatigue is a driver of growth.
Not necessarily
Mike Mentzer enters the chat.
@@dansan9858I’ve never seen Mike Mentzer have kettlebells in his high intensity workouts😂
@@panicbuyflax3461 1. Basic principles of the body work despite the equipment. The body does not cares whether you swing a ball of metal or move some weight back and forth. Intensity and fatique, as concepts and reality, stay the same.
2. Mike was a bodybuilder that concentrated on BUILDING THE BODY. Thus, he used isolated muscle machines as a core. He had no use for kettlebells. This doesnt change the basic concept of the body. It "funtions" the same. Just the incentive is different and thus the result.
Now go and get some education. Such comments are embarrassing.
@@dansan9858 dude you’re so wise! I’m going to discontinue my gym membership, quit doing Sam Sulek style 4 day split, buy some kettlebells, do some farmer carries around the neighborhood and get MASSIVE
Smooth editing!
If you're able to do one, your strong enough. Everything after that is endurance.
Eccentrics and isolationists against the concentric opposition 💪🏼
I currently start my back day with sets of 2 reps of weighted pullups with 60 lbs. More of cluster sets tho. 30 to 45 secs rest between sets. Build strength without burning out too quick. Then proceed with more hypertrophy style movements after this. My back is responding nicely.
I don't want to do anything when tired...except maybe sleep
try doing it without the kettlebell and you can go longer, do more reps, without burn outs
Yeah, that a basic powerlifters or power builder technique. It’s good to do that for strength in the beginning and then do some accessory stuff for burnouts.
pavel is a legend. started w/ kb when I was young and ive been freakish ever since
Also doing some push ups or pull ups if you have a bar or something sturdy to do so at work gets your blood flowing, and you stay more energised throughout the day
11 is my best - I also like breaking them up into 5 sets of 5 reps.
At 36 now I’m comfortable with knowing I can eke out 10 dead hang pull ups 😅, if the apocalypse happened I know I’d be able to climb at least 🤓.
I reached this intuitively. Exercise doesn't need to be torture to be beneficial and it feels better this way.
That’s what the classic 5x5 is based on.
No, it isn't. 5x5 is supposed to be somewhat heavy and the last set is supposed to be hard
@@noncog15x5 you’re supposed to progressively overload meaning yes you’ll eventually get heavy but for the first few weeks your last set won’t be that hard. And I said “based on” not “the same thing”. Reading is fundamental brotha.
@cparksaffluent progressive overload isn't about starting easy then it slowly getting harder, it's about making sure it stays hard as you get stronger
"Based on" implies the concepts are similar and as I'm pointing out that's not the case.
Don't try to get snarky when you're in the wrong, he literally just used 5 as an example so the only thing they have in common in this case is something that's arbitrary. The reason 5x5 works well is its enough volume to be decent for hypertrophy but also you load it heavy enough, due to the low number of reps and the fact that it's supposed to be HARD so you're using heavy weight, that it also trains cns adaptation for strength, which allows you to go heavier, which means more muscular tension which means more hypertrophy and so on. Basically 5x5 works well for many because it's a range that hits strength and hypertrophy simultaneously and the two benifit each other. 5x5 is meant to be done heavy, which is where the strength adaptation comes from, and therefore hard, which is where the hypertrophy comes from. The shit in this short is good for your first couple sessions of learning a movement then a waste of time after that if your goal is strength or hypertrophy. There are some cases for athletes in sports where the point is to neurologically optimize the movement, not strength or hypertrophy, but the only sports where that movement will be a weight lifting movement will be strength sports, where they still also want strength and hypertrophy.
Bro you’re 100% right I know everything you just wrote, you missed my point, but you have free time to write a book and I don’t so you win. 😂
Time and place for everything. Hypertrophy is good, too, and the best way to get to that is through fatigue.
It's called greasing the groove.
Grease the groove!
There are benefits to both intense sets to failure and lighter sets where your form is perfect through full Rom
Do that with the shoulders press routine at work?
Which podcast # was this from?
This is generally how I work out too I do like 60-70% of failure and I wait 15 minutes between sets and repeat all throughout the week and so I rarely take rest days. .. always have had progress but not sure if it's optimal, seems to be ideal for me
this is so effective
Yep failure lifts end up as injuries too
That's why there is a difference in workouts based on strength compared to maximizing muscle hypertrophy.
He calls it greasing the groove. I did it with push ups 20 years ago, (I got Pavels book in 1999,) walked into the gym one day and wanted to see how much I could bench press. Did a PR
He never said "strong first". Ive listened to this podcast multiple times.
What joe rogan episode is this
Yes. 4 minute rest every after sets. I notice that I can do PRs every other workout sessions of the same exercise.👍
Its greasing the groove
This is also the mechanism behind "farmers strength".
We all remember our first. And for all of us, our first kettlebell guy/guru was Rogan. I always joke I’ve got a kettlebell guy. Then I point then to monkey/primate bells at onnit (usually recommending gifts for husbands to wives. Did I stutter? I’m a real piece of work)
This is another reason why X3 works! And the science backs this principle up for hypertrophy and anabolism.
Joe needs to wake up and have Mark Rippetoe on the podcast👌
That could apply to anything.
But does mere work immprove the physique as much as repeated exhaustion? Does it improve work rate or sustained work load?
If you stop working when you get tired...does that build stamina?
Episode source?
I think this is very effective from a nervous system standpoint, especially with technical lifts.
But to induce actual growth, an increase in cross sectional area? I don’t see it producing enough of a stress stimulus.
A famous Russian trainer who use to train the Russian military, coined the term grease the groove. I learned about this like 10 - 15 years ago. I remembered, although not sure, that this guy was the who popularized this jobs of training
Since i'm at home working and taking care of my daughter that's exactly what i do. I do sets of 2 or 3 pullups super slow and controlled and by the end of the day i do 60 / 70 reps (for me is a lot). I do the same with dips.
Bang on👍
My adhd was a skill all along
Same concept as intervals on a bike
Can some one tell me what the difference is between a 20 lb kettlebell and a 20 lb dumbbell?
Kettlebells engage your forearm-wrist muscles more because their weight is offset.
@@warriorson7979 Not really.
Sounds remarkably like Stuart McGill's philosophy towards building pull-up strength. Sets of one.
Watch the hands to help determine if its AI.
Wouldn't that decrease tension over time?
I've been doing this throughout my day. I have a set amount of reps, and spread it throughout the day.
How will you
Make progress if you don’t push your body hard? You literally have to force growth
There is merit to that. But also building the aerobic energy system improves your work capacity, so don't neglect that. Find a balance.
That's training neural drive. But that doesn't continue endlessly. You need to increase muscle mass to really get stronger, and that requires some fatigue to produce the the growth responses.
That's the exact opposite of Mike Metzger's HEAVY DUTY training.
I have to mention the coach who came up with it as well I think his name was Arthur Jones
But that technique can turn one into a homosexual, meth head. Ask Mentzer. Lol. HIT may be incorporated into an advanced cycle at times but no foundation was built on it. 20 sets per week, per body part and at least 1mg of test per pound that you want to weigh and eat for the mass you want to achieve. That's at the very least how it's done.
Episode?
I watched a mike mentzer video about that last rep, then i swiped to this onr😁
What a contrast.
But joe is mentioning skill practice, and is correct.
You wanna do both though for sure burn outs and casual throughout the day
If im working towards strength ill give about a 3 minute rest on my 5x5s if i am working towards building muscle ill do the minute 30..sometimes it its a heavy lift im not used to ill need that 3 minutes for recovery anyways.
My kettlebell guru is Mark Wildman.
What's wrong with fatigue
Fatigue and results are not linear. If youre not fatigued, you can do more work.
You have to recover.
Sounds like volume training
This is actually great advice for people past 35…your central nervous system burns out way easier when you get older and train super hard. If you work a full time job you can’t show up feeling like shit or injured the next day
Essentially how I train in Calisthenics. I'm pushing 40 and I weigh 95kg at 6 1. My weighted pull up is 50kg and weighted dips are 85 kg. I could never get this strength or better yet the motivation to lift this if I trained to failure all the time. And I can still go do a manual full time job.
KB mastery =Strength X Conditioning X Mobility
A must for Ultimate Super Human Skills Programming 👊🏼💪🏼🤩🚀
didnt know there were "kettlebell" gurus
I got tons of fatigue and burn out from Pavels routines. Anyone tried Enter the Kettlebell or return of the kettlebell? Hundreds of reps of the same exercise with little rest.
How will you not build fatigue fast?
I’m different so I train different. I’m competing against myself and no one else so I get my workouts in and I’m out.
That works for strength! If the goal is hypertrophy, you need to get close to failure. It's in those last few reps that growth is stimulated the most.
I'm not the strongest person in the world, but in a year at around 170 lbs, 5'9 I worked up to 225 lbs for 12 reps 4 sets of bench press by taking 7 minute rests.
You discovered hot water.....this is the old classical 5*5 strength protocol...0
I've done that with push ups. Do 5, go on with my day. Another 5, then other stuff. It does a different thing than doing pushups until you land on your face.
What about muscle endurance and overall muscle and cardio condition
He got that from the Russian/Serbian training techniques.
Love kb.
pain is just fear leaving the body
Joe rogan discovering rest
Grease the Groove
I use to be able to do 100 for my warmup, so to hear he gets tired after 10 weirds me out.
The new research has shown that muscle growth is triggered by exhaustion and in fact the fastest growth is from doing reps to failure. Look it up.