What Hard Training ACTUALLY Is (key to unlocking massive gains)
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- Опубликовано: 2 июн 2024
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0:00 What hard actually is
2:34 Load
6:13 Relative Effort
8:39 Volume
9:45 Frequency
11:57 Consistency
13:46 Final Note 
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The best way to train to failure is to just stay at home, and perpetually be a failure
😂😂😂😂😂😂 this made my day
hahahaha
😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
This just hit too close to home, damn.😖
My thoughts exactly!
always appreciate the dark-mode power-point-style
Remember when it changed from regular presentation. Didnt like it at firt, OK with it now
@@Flahtort The new graphics are SO much better than just a PowerPoint slide in the corner
it was like nice and warm lights in the room and suddenly someone turn on the overhead light with the previous one.
Slick, right!?
I hit failure on EVERYTHING. My lifes a mess.
you good?
dumb ass question i know
😂 That was a literal lol 😂.
Thanks for that one!
😂😂😂
Sometimes you gotta overtrain to know how to optimize your program 😉
🤣
hard training is when your gym crush walks in while youre there
😆
Facts!
Dude for real, I was just doing incline DB curls, and one of the finest girls at the gym walked in. I was spent but those last two sets were by far my strongest of the 5, I was dialed
It's the opposite for me. I'm shy and don't want to look like a tryhard. My hardest training sessions are in empty rooms.
Remember when i was doing machine row and was like: "Not training super hard today", and trainer come in to say me something standing near by and waiting for me to finish the set. I was clanking a machine on every rep so i know what he is gonna to say. So I get so stressed that i did like 5-7 reps more then i intended. At least I know that i wasnt pushing that hard!
Hard training occurs when looking at Dr. mike's sexy head mid set
Which one?
@@Palon1983both 😂
It's all fun and games til you catch a barbell to the dick
His double side comb always does it for me.
There is a difference between hard training and training while being hard
I made myself hit the gym last night to avoid too many days off weight training, I watch your videos for the inspiration and how to's since I am new at weights. Thanks Dr Mike ! BOA
Keep it up! 💪🏻
@RenaissancePeriodization Dr.Mike telling me to keep it up is something I have only dreamed of.
@@leonkennedy9739 olive garden bathroom should be your destination
@@leonkennedy9739 As if another
@@RenaissancePeriodizationhow long do I keep it up for? I've been erect for too long and it's starting to hurt...
I get RIR and all that, but I cannot simply stop when I know I can do 2-3 more reps
Its all good to train to failure, just be aware of the fatigue it generates as well as overall volume per session/week. 💪🏽
With RIR you can train for more weeks before deloading. It's just a different style of training you can incorporate
It’s called discipline
I was like that for years, always training to failure and I didn’t make real gains. Then I switched to training only my last set to failure each time and made gains but it was never sustainable and I got injured a lot. Only recently after finding Dr. Mike did I switch to leading 2-3 in the tank, sometimes only 1-2 in the tank since old habits die hard, but I’m seeing a lot of gains and they haven’t stopped! And I’m finally not eternally sore each day. So I’m going to stick with it. Give it a try and see, if it doesn’t work for you then not much loss is how I viewed it 🤷🏾♂️ but for me it worked.
I train high-moderate volume (12-20 sets/wk depending on muscle group, 2-3x frequency) always 0-1 RIR or to/beyond failure, and recover on time just fine. Never miss a session, making significant gains. Everyone is different. However it is probably important to note that I prioritize recovery and nutrition heavily - high protein and micronutrient diet, moderate dietary supplementation, sleep on average at least 8.5/9hrs, low stress lifestyle, etc.
I have noticed that if any of those factors suffer even a little I have to reduce volume or intensity slightly until the issue is resolved.
As of this morning, I have lost 90lbs and a ton of thanks goes to you Mike, you helped me get fit! ❤❤❤❤
🎉
In a day?
@@doodoo7207 lol 390 days to be exact
Good shit man that's insane!
Good shit man🔥🔥🫡. Keep it up
Man I started training when I was 15 now I'm 62. I have missed very few workouts in 47 years. That was geat advise you just gave. Spot-on and you are hilarious.
Thanks for your service 💪🏻
How do you find your body at 62 compared to other 62 year olds?
It’s hard to say. I only know I feel like I’m maybe 30. Training and good eating, the fountain of youth. Praise the Lord.
@@Alphatechaustin thats awesome.
"Some people you just never forget."
I laughed so fucking hard at this. Bill left an impression.
I got a gym membership and had no idea what I was doing and a previous knee injury and shoulder injury kept me from really trying much. So I paid for a personal trainer and the dude showed me how to do a full Push, Pull, Legs routine. I hit the gym 6 days a week, my back feel better, I can walk straight, I can do lunges (which the doctor said I shouldn't be able to) and my knee is functioning almost at full capacity. Weight training has been one of the best things I've ever put my time into. Now I'm trying to push myself harder and get within a couple reps of failure. Thanks for all the info Dr. Mike, really fantastic material. I never really got the whole "Team full ROM" shirts but now I understand, people seem to detest any ROM.
20+ year lifter, I've gotten so much from your vids
Especially eccentric loading, deep ROM, and incorporating drop sets all together
20 years? You peaked a looking time ago maigai. At this point all you have to do is your standard lifts 5 to 8 sets per week to maintain.
@@robmen1402 the gym isn't maintenance for me... its therapeutic. Optimization lets me do things more efficiently, but I'll never stop pushing myself
Fitness simplified series? You had me at fitness simp! Thanks Dr. Mike :)
Love your advice! No BS, no shortcuts, just sustainable facts. Very much appreciated, Dr. Mike!
As someone who suffers with mental health (as alot of us who start going to the gym do). Ive commited to consistently working out 5 days a week with a goal of becoming really fit.
Ive been recommend this through alot of mental health professionals but when planning to start the journey, you get instantly overwhelmed with the amount of information people throw at you.
You and your channel has saved me! Ive been able to formulate a work out and diet routine thats been working amazing! thanks to your videos!
I also find your content very easy to consume thanks too your very crazy sense of humour 😅
Oh yes, there's such an overwhelming amount of information and (often conflicting) advice out there - but the good news is that reaping the mental health benefits from exercise isn't nearly as complicated and doesn't require as much optimization as the muscle gain part. In my experience the only thing you need to do for mental health is to move, consistently, regardless of whether you feel like doing it or not, whether you have time or not, you just do it and it helps. Doesn't matter whether you get the number of sets and reps or the type of exercises and everything right, life is just sunnier when your muscles are slightly sore 😅
I OHP 2.5 wheels and I still feel like shit. Honestly I wish I never started this stupid shit.
@@user-he4ef9br7z fitness isn't the cure for depression, just one of the lifelong treatments. If you really don't think it's helping and you hate it, stop. Find different treatments. Doing the same thing that isn't working is just stupid.
By far the best content creator related to fitness. A fan from Portugal!
Thanks again for this Dr. Mike, after a few years out of the military I got way too lax. Found both you and Jeff Nippard, and the consistent science driven data supported information has helped raise my motivation and gotten me back into the gym. I appreciate what you do.
I have been waiting for this video; thanks, Dr. Mike!
Dr. Mike, been applying this working hard and surely but slowly been making massive gains. Love your videos more success your way!
This is literally the best and most succinct explanation of all your training methodology. Or maybe just the newest and I’ve missed an older video.
I built a calisthenics program for myself after watching numbers of your videos and learning what smart training looks like. Been on it for the last 21 months straight, progressing load with a weight vest and found objects. The “easy to hard” accumulation of intensity before a deload has helped insanely with staying consistent. I haven’t felt totally wrecked, and always know when it’s time to chill out for a week. Throwing in a couple 4-6 week maintenance phases has kept my joints well while maintaining what I’ve built.
Yes, reader, this can be implemented and effective outside the gym so long as you progressively overload.
Not mentioned here is sleep and nutrition, but this is a (damn good) training video after all. And I know you’ve got tons of resources for that that I would encourage any beginner to check out.
Thanks Dr. Mike, seriously great stuff. I look the best I’ve ever looked and feel strong as an ox. Confidence is through the roof and I feel more capable than ever.
Loving the production value Scott the video guy!
Have had both apps for a few days and already feeling much better. Appreciate the SCIENTIFIC advice Dr
Clearly you have entered my unconscious and answered its questions. Now I can get back to following your app and not thinking about it too much.
Still working on finding that line of what’s enough versus what’s overkill. I do my best to follow the 1-2 in RIR protocol or stop when technique is clearly breaking down. It’s been a mental challenge to unteach myself what I always learned was ‘go until you collapse’. I always appreciate the content and all the fellow comments left by folks here, you’re helping so many people to be the best version of themselves!
Overkill is if you go really hard the whole cycle. Like you planned to do a 60 days cycle and you went hard on all of them now that's overkill since the only way you'll even reach 60 days without turning into a vegetable is if you train them from easy to extreme as the days go by. Sample is Deload then the first couple of weeks is gradually getting to your normal working volume or weight and by the end of your cycle you are on intense mode. I made this mistake awhile back i ramped up my training by adding a full set on every workout so +8 sets pretty much everyday and i lasted a whopping 15 days and i dont want to go to the gym anymore kind of fatigue. Managing fatigue is easy to overkill since it takes alot of tweaks and adjustments here and there and the trial and error to know your body that accurately is like next level advanced bodybuilder thing so expect injuries during these trial and error if you are stupid enough to start at the hardcore to adjusted to humane levels of training mode. Work smart, not just hard since who said you cant do both and Work Hard and Work Smart.
Short version is Pacing. You know your body well enough when to push and how long you can keep it up since deloading every 20 days is a waste of time and you want to deload atleast once every 1-2 months of training breaking PRs every cycle.
@@BaconManBruh definitely have hit the injury part of doing too much too soon during my learning curve! 😅 totally agree with you on working both harder and smarter. Originally I think I was trying to do too much at the beginning of my cycles and the fatigue caught up to me pretty fast (assuming this may also be because I’m consistently in a caloric deficit for weight loss and feel extra taxed most days). Thankfully I’m continuing to learn the importance of gradual increases of my workloads, deload weeks, and respecting the necessity of allowing my body rest and recovery. Sometimes the spirit is so willing to want to crank things out 110% but this whole journey for me so far has been a great lesson in learning to be patient with my body’s limitations and the overall growth process. It’s been very humbling. 🙂
@@Safferz We're too much of a Chad to p***y out of pushing mad weights and going old school with a voice in our head saying one more rep, are you sleeping do more, what happened? Did you balls fall off one more rep. But then again LONGEVITY right like in any sport activity we love it's more fun if it doesn't hurt us to a point where we are disabled and we can do it even if we're old. I get freaked out whenever i get an injury, is this bad? oh no i hope it wont permanently do something awful to me so on so we don't want that so only way is to discipline ourselves to doing it properly for Longevity's sake. Discipline is hard when bodybuilding since we control the weight to not be too heavy so when we're doing less it hurts our manhood kind of thing and back then and sometimes now i feel like that when not trying 100% so now i drill it in my brain the discipline part that i should behave and the PR attempt will come 2 weeks from now so patience and do it properly.
I’m a simple man, I see Dr Mike shirtless and making his O face in the thumbnail, I click.
I click for shirtless Dr Mike. I stay for the hairy shoulders.
Don’t we all
Gheeeeeeeey! 😆
Then you should check out his OF, DaBearJew69
Hi Mike
I have been training for 15 years and i can clearly say you are the one of the best
God bless you my man
Thank you for the consistent advice & content you have taught me a lot over the past few months since I started going to the gym consistently. Real advice for real results 💯
It's easy bro, just fail.
Love you Dr.mike!! Just have to say you have influenced me this past year tremendously. Thank you!
Excellent framework. Thanks.
Thanks for the tip's!! They work!!
Your videos were the final push for me to start going to the gym. I am in my second week, and I chose your beginner program (from the videos) to start next week. Thanks a lot for the clear, understandable, and useful information...
It's great that you've already found RP at the start of your journey. Keep at it and keep gathering knowledge!
Keep it up. I'm 4 or 5 months in and doing great. I found this channel about a month ago and it has helped me out tremendously. I would recommend experiment with excersises and splits until you find what you like and what works best for you. Also, supplements do help, but they are not necessary. I currently have a pre workout, creatine, and a protein powder. Those are what I would recommend, but if it's not in your budget don't worry about it. Just train hard, rest hard, and eat smart, and the gains are sure to follow.
Well done! Go go go 😉
Can you buy one of the RP programs for me?
I imagine Dr Mike smelling like Kraft Mac and Cheese
Anabolic mac and cheese
Borscht
Dr. Mike will make Mac n Cheese noises with your glutes
he smells like burnt beetles in a candle or a lighter
He smells like chef boyardee. Source: I am the smell
Super informative! thanks mike.
hello Dr. Mike, I just wanted to say thank you for being you and sharing the wealth of knowledge you have about bodybuilding!
Thanks Dr Mike. Because of you I’ve realized I’ve been over training and not getting any results as a beginner. It will be less sets for me (10 per body part, per day) as opposed to 25, but for smaller muscles I will be doing my 10 sets 3 or 4 times per week. I appreciate you 🙏🏽 I’m also vegan and recover hella fast, even when overworking.
As a beginner I got good results hitting full body 3x a week. 6 exercises per workout. Basically stronglifts plus bis tris and abs. 2 or 3 hard sets per exercise.
Got me from 115 to 150 in a year and a half
40 sets in a week is ridiculous, you either gonna become crippled or those sets you do have 0 intensity.
3 sets per muscle to total failure 6-8 reps per set then drop set to failure is enough. You should feel sore for 2-3 days after training
@@danieldyman7196 thank you brother 💪🏽
@@turkicsayajin2274 If you're talking heavy sets where you need 3-5 minutes to recover per set then you're correct. If you're only resting 1 or 2 minutes though then by nature of how limiting the inter set fatigue is on the load, you will not overtrain yourself if you work up to it. 10 sets at 100 lbs with 90 seconds rest is an entirely different animal from 10 sets at 125lbs with 5 minutes of rest. The latter will have every set be a lot closer to true maximal force effort than the former so it will obliterate your recovery more. Milo Wolf talked about this on podcast with Greg Nuckols specifically
Love these videos! Thank you for making this easy to understand.
exactly the topic I was unsure about, great content, thx for all the teachings
Nice top dude
The FUNNEST thing you can do at the gym is just show up, bang out some weights to failure, maybe throw in a drop set with an isometric hold at the end for “true failure”. What’s hard is taking a methodical approach, actually taking the time to research hypertrophy science, playing out a detailed plan and actually adhering to it.
Agreed. I’m getting a bit of burnout from using the RP hypertrophy app for almost a year, and am contemplating just taking some time to train less methodically for awhile once my subscription expires. I’ve made some great gains, but the burnout is real!
Oh ok I’ll adopt a methodical approach and research hypertrophy all day. No time for the gym
@@signalboy500 I wish I could be you. I’m too busy ejaculating to sperm count failure
Love ya mike, youre videos are easy to understand and funny. Thanks man
Awesome channel man, my favorite so far and I’m gonna run with this advice. I have a garage gym much of which was donated weights from my brother in law who gave up lifting, so I train religiously week in and week out, good to know that’s the most key thing! No excuse not to walk a few steps from my back door to my gym
The funny part to me is Arnold spoke more about 30 rep pumps, and Mentzer spoke more about 6 rep max exertion, and basically…both were right, but most importantly most people train like Mentzer than they do Arnold, that they might benefit more from adding in more Arnold type sets….
You have to have the right genetics to get good growth from Ultra High Reps.
@@logicisdead9871Good thing that's not what OP posted about, then.
@muscledoggs566 my point is:
Not everyone can get good results from high reps.
For a large portion of the population, it's a waste of time.
@@logicisdead9871 where did this idea come from, the studies have shown 5 to 30 reps work at proper intensity, it never said the “right genetics”, don’t bro science the science
Some people get more effect from Low Reps others from high and still others a mix.
It differs from case to case and is 99 percent genetic.
Only those with Superior muscle building genetics can gain an impressive physique from High Reps alone.
And when I say impressive I mean suspect
Easy training keeping you big as hell
I genuinely appreciate your help and information. I will be utilizing this into my weekly split.
This was very good! Kinda back to the basics of it all. After a while we can all get so worried with minor details that we forget about what is actually essential in training. Very nice Mike!
Hard training keeping you big as hell
Btw guys, remember nutrition. If you want to get big, eat big.
Just started working out and these videos are great! Thank you
Excellent introduction to weight training especially those who have been out of the game for awhile. Thank you 🎉
Hey Dr Mike! Huge fan of you and RP, really appreciate the incredible information from this channel! Just as an idea, I think it would be very interesting and informative if you guys make a video about how athletes should train in a strength and conditioning way regarding sports games, such as football, volleyball, basketball, tennis etc. I would really appreciate if you consider this as an idea in your upcoming videos! You guys are the best, keep it going!
Yeah!! Thanks Doc 💪🏼
Got this one on my saved list.
You gotta go hard, im still getting the balance of weight and volume …but I can see it all now.
Even mentally this has rehabed my whole life 💪🏼🧠
Dr. Mike, you’re literally changing my life and methodology one video at a time. Thank you so much for everything you do for us!! ❤❤
l
Love the channel thank you for ur hard work
Thanks for all the great content Dr. Mike, thought of you earlier when I did cardio after leg day.
Amazing video! Great explanation and analogies 😅👍🏼
Just subscribed but I love your work and it really resonates with me.
I've had an incredibly bad habit of overtraining and getting injured due to my move from martial arts, so your periodization stuff is really helpful for me. Definitely got a much better informed idea of how to tackle my recovery and plateaus! Thanks!
I've always enjoyed your videos. For your humor and quality of information. And recently, I must say, the quality of your videos has risen a lot. I Love your new visuals, the subs for Scott the video guy and your set has become more bright and comfy.
Respect for all your work to improve your content!
Much love.
Best of your videos simple direct practic thanks dr mike
You’re awesome bro!
I’ve been following Dr Mikes advice using things like drop sets / rest pause sets / 1-4 RIR / MyoReps Match / Training to failure etc etc for the last 8-10 weeks and my physique is improving drastically! I even write my own training plans now knowing how to many sets per muscle group / workouts per week / exercise selection etc... This channel is a one stop shop for anyone serious about lifting weights and training properly! Insane content! Thanks guys ❤🫡
Oh man. You can't imagine how grateful I am for your content. Thank you
I like that you emphazised about pace and how it is important in order to keep consistency of training and that gym is not a magic pill you consume. You have to work and work constantly before you reach your fitness/mobility/body goals. Because i've met a lot of people who think they should be half dead after each session and they can come to the gym without prior recovery. And explaining to them how crucial it is to start easier and then move on to heavier sessions takes a lot of time. Anyway, huge thumbs up!
Excellent! Great content!
So useful content ❤️🔥🤝🏻
I need this video today, than you for sharing 👋
i love your videos! such rich information. would love to see a vid about vertical jump
Lmao your analogies. Awesome! Great info, youre pointing out the thing i havent been paying attention. Ive been trying to go high volume thinking thats my de-load week, then next week i go hard, and been on that for awhile, then after im noticing i hit a wall and fatigue and end up feeling like im hitting it less hard, then i injured myself on putting the barbell up to start benching after deadlift and its all because i made the mistake of thinking 135 is light when im dead tired. Time to change up to routine and watch out for that fatigue level. Plus my sleep has def been shit aand need to work on that because recovery has been brutal. Thanks for providing the great info and comedy all in one.
Nice video man! 🎉
Probably one of your best videos.. this is absolute gold for anyone just getting into lifting. If I had this type of resource 20 some year's ago when i started i would have progressed much faster. Still learning from Dr Mike even after all this time....fuck i love this shit lol
Loving the app, almost finished my first mesocycle of 6 weeks. I can see the difference in my figure.
Love the new intro!!
GREAT VIDEO!
If this doesn't already exist on the channel, it would be great to have a video elaborating on the ideas of "good, better, best" and "perfect is the enemy of good" applied to lifting from Dr. Mike's perspective. This channel has SO MUCH amazing content that the search for the most "optimal" program/diet/etc. can end up leading to feelings of overwhelm and analysis paralysis. Hopefully this applies to more than just me and a video about this topic could help myself and a lot of others.
Dr. Mike you recently became my new favourite.
You talk about fitness and workout similiar to how I do. No BS, straight to the point but you're also naturally funny.
Love the content, I’ve been doing the Thor workout for the last 5/6 weeks, I’ve noticed changes here and there but my biggest defeat is my diet 😬
I feel like as long as dr mike keeps uploading daily I will never fail in my grind. You and everyone at RP are a huge inspiration to me and the consistency you have helps keep my mental straight.
Dr "magic" mike always informative love your vids man 😃💪.
You’ve became my go to RUclipsr for fitness advice.
great info! i have been training for 14 years consistently, and even though i had some time spans i need to put less effort to recover i still showed up,(as natural lifter), and i can say that i achieve a good amount of strenght even comparing with no natural lifters, all the information displayed here is more o less what i was trying/evaluating without knowing so deeply, but now i see why it applies perfectly to my case, for reference i have 3 big sessions per week of fullbody push, fullbody pull, fullbody(all the big ones in this day for frecuency 2), firts 1:30 of stregnth , and second part of the sesion (1hour more) for hypertrofy.
I started going to the gym 6 months ago and i wasn’t making major gains until i found this youtube page.. Thanks mike and everyone who helps with the videos you guys are actual angels on earth
when the scientism hits
Yall need more merch!!!
Good video ,
Late 30’s here, I’m in month #2 of training, having never engaged in any sort of regular fitness or exercise routine in my life. Your channel has been so incredibly helpful and motivating. Just showing up and being consistent is my goal right now, I’m really proud of myself if I can get in 4 sessions a week.
Remember, as a beginner. Full body 2-3x a week max. 3-4 RIR. Milk that for as long as poss
I get better gains hitting each muscle group twice a week. somedays i do a total 9 sets and other days 12 sets.. Listening to this channel has helped me big time..58 years old and im getting results.
Ok i subscribed great video mate, everything you said made sense and cut the b***sh** which is so refreshing
This is so true, since I started training harder than last time, I have gotten the best gains ever, and with full rom even better.
Really appreciate this new dark mode format!
Your analogies are God Tier!!!! 😅😅😅
I hate to stop my routine. The only time I stopped in the past was when I got a pulled muscle or some such injury. Now I force myself to take a break after 6 weeks. This is because I noticed most setbacks were occurring around weeks 7-9. I'm sure it's different with other people but this is what works for me. I really gotta psych myself all during the off week though... I make myself miss working out.
I love the dance club analogy❤️❤️
One of the best
Smart and hard training is the way I’m gonna qualify for the powerlifting meet i’m training for. Thanks for the inspo doctor mike
I’m confident with my potential and Dr. Mikes training I would be a specimen
Dr mike has the best way of explaining things so we can understand😂😂😂 I LOVE IT
THIS MIGHT BE One of Dr Mike s most important Videos
Great video, wish I found your channel when I started my weight loss journey pre covid and could have been on the 600lb life show as I was at least over 450 (was the highest my scale went).
Happy for you man! I too wish I found Mike earlier on🤣
I’m 56 been back in the gym now for about a year after a 10 year hiatus. I love your videos. Would love to hear your thoughts on guys my age taking TRT and getting jacked.
Loving the app! Can we get a note section on the joint pain tab so we can track where we have the pain for future tracking?
I'm trying some new stuff from what you said in gym, the slow eccentric controlled exercises is really helpful, instead like I was doing before just swinging my arms around with the weights..no control