its not factual however, big weights (MAX 8 reps per set)do build big muscles fast twitch muscle fibers are utilized while lifting heavier weights and said muscle fiber is overall bigger and more robust than its counter part the slow twitch muscle fiber, you should always lift somewhat heavy especially if youre newer to the gym (less than 3 years of total training) because you will notice bigger improvements to your physique and strength 'fast'er(ahah 'fast' twitch) there are diminishing returns to how much heavy weight you can use, before form breaks down, thats why I set out a 8 MAX rep limit earlier.
@@jonnuanez2843 ok the guy in the vid is factually wrong when he says bigger STRONGER muscles, the lower weights more reps and better form he's talking about in the vid is the best for hypertrophy which builds BIGGER muscles (sidenote: hypertrophy also helps with strength a good amount) but the best way for STRONGER muscle is in fact weight close to your max for a lower amount of reps, you should be able to get good form up to 90% of your max and if you can't take a few weeks to figure out the best form
@@jonnuanez2843 also the biggest tip I've gotten for a lot of lifts that require your back to be straight to reduce back strain is to flex your core because your spine or vertabrae is like a snake so imagine a snake flexed all it's muscles (for us just the core muscles around the spine), it would be like a straight stick
@@connorchristian6231 I'm starting to see a bit more notices about 30, 50 reps, etc. and just one set of those. I can imagine the burn and subsequent growth. True? I might give the ultra high reps a try, just to change it up.
I've been dealing with tennis elbow injuries for the last few years and couldn't figure out why it keeps happening. Recently I finally figured out I was simply trying to lift too heavy, too fast. Lighter weights, better form, better contractions give you far better results than a few terrible reps at too high a weight. Lifting heavier weights than you can safely control is the fastest way to injure yourself. This guy knows exactly what he's talking about.
@@michaeljohnson2922 I got injured due to overrtraining,highly second this comment+ What I've found best to fix the pain is to keep my wrists straight and focus on the muscles doing the job, I am kinda flexible which increase the injury chances if excercices are done in a bad form
Even if it's just for demonstration purposes, I love how he actually used a weight considered 'light' for the audience. So many times you see instructional videos telling you to lower the weight and focus on the connection yet they're still curling like 70lb dumbbells.
@@ernestogarcia115 It shouldn't but it does. If you're a good coach you don't want to discourage new lifters by acting like Rambo while you tell them to lower the weights. There is no point in going beyond a certain weight for demonstration purposes. Most of these guys just try to impress everyone with what's "light" for them. I'm a personal trainer and I demonstrate everything really light. I even tell people they shouldn't go as deep or have as "perfect" as a technique as mine for example because people new to lifting will wonder why they aren't able to do it.
This is really good, most of what I have been taught about building bigger muscles has been simply 'lift heavy weights to get big'. I do take care of form but the mindset of "heavier weights=bigger muscles" often takes precedence over accurate form and better contractions. Thank you for this useful information, this will help shifting focus back on form and fuller contractions.
I've lifted 30 years... It's the type and amount of food you eat... It doesn't matter if you lift heavy or medium weights long as you get enough food... I've put on most of my muscle from medium size weighs ... To heavy destroys your body... Like I said... 30 years here...
I truly enjoy lifting to the point where I can barely walk out of the gym. I feel the best results come from a challenging weight, but nothing excessive. And lift until failure. The body knows work load and nothing else. The more you work, the more you tear the muscle, in conjunction with good sleep and a high protein diet with adequate macros equals steady and dependable gains.
@@michaelpenteris3381 I am 71 and that's the way I lift. I bench 295 and am working my way up to 315. I inclined pressed 372 for 1 rep today. I have been doing this for 7 years and feel fine.
it's bs because if you do everything to failure until you can't walk out of the gym you'd feel better till that moment but you're doing more harm than good to your body you're exhausted, your cns is worn down you'll feel too sore the next couple of days. it's not about going all in it's about doing the least amount of work you can do and still get better learn this and you'll be much better
I think it depends. If you are 18 -28 years old, and a history of sports, thia is probably a good attitude. However, when you are 40 + years old, and not in shape, better build up slowly
Only problem is when you're just starting out until you're intermediate to advanced you just need to focus on basic technique and not worry about your mind muscle connection. Good technique in the right rep range with the right RPE are most important factors for muscle growth
It's basic stuff that everybody likes to ignore, because their ego has grown so large like cancer, they will injure themselves willingly to find some kind of euphoria
It took me a while to realize this, and I finally did so with body weight exercises. I could pump out tons of push-ups, but the growth occurred when I performed the movement as perfectly as I could getting the most of my contraction.
Right now, I’m using light to moderate weights with these actions; Drop-sets (ie:60/45/30) with some amount of reps: say 10 to 25. (Occasionally up to 100 in-toto reps depending on the exercise) Eccentric curls where I’m normal speed lifting, but slow to lower Form which means full stopping at the top and bottom of each movement This combination seems to work for me, growing both my size and physique. BTW, I’m 66 years old and now that I’ve just retired, I’ll be able to spend more time/sets building. Looking forward to it!
Great comment william,William, 65yrs.and have been conditioning for the Jim again,I badly hurt my lower back at 65yrs.and I'm fine though,but only now starting over again.
Muscle mind connection does come naturally with time and lifting experience. Muscle size comes with progressive overload, good diet ( 200-300 calorie surplus) and Sleep. Let's keep it simple and not over complicate.
He did keep it simple. Lifting more than you are capable of can result in both a reduction in results and higher risk of injuries. Promoting the idea of mind muscle connection to people who are likely lifting too heavy because of their ego is as simplified and straight to the point as it gets
@@gymahjussi who said anything about no progressive overload? This was just for people who are lifting so heavy that they are compromising proper form and risking injury. You guys are all making an argument against what you think he is saying rather than what he actually is
Thank you! You just confirmed my thoughts. That’s what I’m doing. Dropping weights but focusing more on quality. My brain working same time with my muscles. This way I feel I’m getting better pump and better results. Some people confusing bodybuilding with powerlifting.
@@stuarts4673 THAT'S RIGHT, EGO THAT'S ALL MOST GYM GUYS ARE BOTHERED ABOUT OR LOOK HOW MUCH I CAN LIFT , BUT IF YOU LOOK MOST PEOPLE NOT ALL BUT MOST WHO LIFT HEAVY WEIGHTS HAVE BAD TECHNIQUE, so dropping the weight well help these sort of people, and them who think big weights = big muscles are WRONG
FACTS! Beautifully explained. Hope the young bulls out there can understand what Big Ron is saying. By the end of the set you will feel that 🔥 and the pump will be full.
Great advice Ron, truly!! 👍Plenty of guys at the gym think it's about "swinging" around the heaviest weights to impress! Everything they do is fast, no control, bad form, ego lifters. Keep up the great content sir, this video was A-1 and on the money!!
@@justinevans2118 I slightly disagree, if your 'poor' form isnt going to cause injury. Ive found for example that if i force myself to curl a 45kg barbell with poor form, in two or three weeks if trying that twice a week, my form was as good as a 35kg barbell. I mean heck my first squat on 100kg was abysmal, but now thats a warmup. But that is me and what I do
Yes but what is "heavy" varies so much for people. It isn't even possible to give a ballpark figure for what is heavy the huge relative variation in humans
@@WhiteTUnknown If you can do 30's with good technique but you curl 20's you're doing something wrong. You should train heavy enough to stimulate your muscles
@@XXLRebel yep. That’s my point. That’s why I say it’s 50/50, cause if he’s really a big dude, curling 20s is kind of low intensity. So he should try 30s. Or 25s.
Crazy, I been out the gym a few years. Went back the other day, closed my eyes most sets to try to get the mind-muscle connection back, slow reps, time under tension at a max, hard squeezes, light weight. Feels good man.
Of all the videos I watched about weights over the years, this one takes the cake. Spoken by a wise man who overcame this moronic ego that slowly kills everybody.
Very well said Ron!!! So many people go through years of exercise and still don't understand the mind to muscle connection, thanks for breaking it down in details.
Big muscle comes from big weights PERIOD!!! The word BIG/heavy is relative and it means different weight for different lifters. Ex: go as heavy as you can, if 185 is heavy for you where you can only get 3 - 5 reps that’s heavy enough to build muscle for you individually, don’t look at the guy benching 315 and think you have to bench that weight. Don’t lift 135 for 10 reps of 4 sets if you know it won’t challenge you, you’ll never grow like that.
U are right, people don't understand that sometimes you have to cheat in the exercise to get to the weights that you will do properly afterwards. Weight exercises make the muscle grow, of course if you eat properly, you should not allow your body to adapt to the same weight, if you do that, you can have whatever muscle connection you want. you will not grow. (sorry for bad English.)
I would also just say TUT(time under tension) because the heavier the weight the less time that muscle will be under tension i.e. bench press of 225x2 reps vs 185x10 reps key is to mess with all rep ranges and weight loads, its all variables...... also super sets, drop sets etc.
You don't need TUT for EVERY set though. I think it's a good thing to combine lower weight sets with a couple really high weight sets just to shock the muscle
Thank my friend. I’ve been telling my fam and buddies exactly this but they ignored it. But maybe I wasn’t saying it properly. Ur video helps so much. Peace to u my friend.
You really nailed that mate, explained perfectly and the information was great. I always make an effort to make each contraction effective like that, it really helps me get more out of each workout.
Outstanding! I love this! Many years ago my brother was jerking weights around in the gym and yes he was getting bigger and stronger. I told him to concentrate on form and not to use so much weight. He didn't say a word but I could see his face telling me STFU. Not to long later he blew his shoulder out, and there went weight lifting or any exercise for that matter!
very well explained in a few minutes, we need to focus on quality rather than the weight. This is exactly what I do when I do my workout, I create mind-muscle connection and proper form, and I have seen clear results.
My man, you just bio-mechanically explained what I do. I find the heavy weight brings into play the bigger muscles whereas the lighter weight enables me to use the smaller muscles that I'm trying to develop. The stronger you get through light weight repetition will enable you to progressively lift heavier weights; and so the cycle continues 👍🏾
That's kinda factually wrong, heavier weights like 90% of your max will increase strength whereas lower weights with more repetitions increase hypertrophy (or size)
This is very true and great advice. I was always going for heavier weights and I actually injured myself multiple times in the past until I started focusing more on form, technique, and squeezing out everything I had on those lower weights. Once you dominate that, add 5 pounds and do it again
Lol. Hell no. Ronnie Coleman lifted weights wayyy too heavy and ruined his body. I still have mad respect for his willpower to push himself, but he is a lesson to humanity that pushing oneself to strenuous extremes can make you disabled later in life
@@abdelaesus6678 ...moderate heavy is the key...just to give an example...my 1RM is 385 - 405 on a good day...275 will be my moderate workout weight....hope this helps.
However every man should build basic strength first like the bodybuilders of old. Build strength with squats deadlifts bench press chin-ups overhead press the compound movements then once you get really strong sculpt it and focusing on hypertrophy for individual muscles.
Spot on! You need to first learn good form on compounds, then build strength and then sculpt with hypertrophy! Progressive overload should always be on the mind
@Lu1588 well I can tell you I’ve done it both ways over 40 years and have seen many others and for overall health being strong and starting with the big compound movements garnered better results with way less injury. But you do you. Being strong and fit is never a disadvantage.
One warm up set, then, one set with perfect form slowly done to total failure… done! And yes, heavy usually = poor form, to light, to many reps to failure and possibly getting injured. I’m in the HIT camp at the moment and it simply makes perfect sense to me… especially at 52 years old. Two full body workouts, twice a week to total failure! Two exercises per body part & plenty of recovery time! I walk five days a week and surf as much as possible in between workouts.
Dorian Yates training style is perfect for almost everyone, you don’t have to train as heavy as he did but at least go to failure with the weights on the last set
This is what I’ve been doing since I work so much right now and I’m surprised how much harder I’m working my muscles compared to just doing 3-4 sets of x reps
Tomahawk Jo HIT. Not a camp just a way to workout… for me HIT is High Intensity Training, full body, twice a week. I’m not trying to get huge , seeing that I am a surfer it’s not conducive to be bulky, heavy, and tight. I just work every major muscle group to total failure twice a week. This gives me the strength I want, the physique I want, and the recovery time I believe necessary for being very active for the long term. Walk five days a week, surf often and train hard twice a week 🏄🏼♂️👍
Great info! It all makes sense logically. I’m a mess when I go into the gym though. I’ll do 10 or 25 reps of one thing and then start to work some completely different muscle. So I’m unable to get that onset muscle soreness that signifies that you’ve torn your muscles to be rebuilt bigger. I do a lot of plyometrics and I’ve definitely noticed gains in my vertical leap. I get onset muscle soreness when I do my plyometrics circuit, and it makes me feel good to know I can rest for a day and let my body to the rest. It’s because I use my mind to stick to a circuit of 10 reps x 3 exercises; for 10 sets. If only I had the patience to do that with weights in the gym. But who has the time, y’know?
This short video was a good reminder to guys like me who have scoliosis and can’t lift as heavy as I used to. I used to be a trainer, but now I can’t even dead lift 315 pounds for reps.
If light weight built muscle, then commercial gyms would be filled with big guys. Reality is most people are lifting light and most people are small. "Heavy" means challenging. It doesn't mean so heavy that you can't do the exercise properly. It doesn't mean weight that you can't control and have to swing to complete a rep with. It means weight that it challenges your muscle fibers. No matter how much you "squeeze", if the weight is not heavy enough to properly create mechanical tension, then you will not build muscle.
YESSSS!!! Finally a video that relates to me. I find it harder when I'm lifting heavy to really contract fully. I get a better pump by lifting lighter but squeezing all the way. I needed this to confirm my theory about it doesn't necessarily have to be heavy to build big muscles.
This is solid advice. Too often we see fitness channels push the notion “to get big you have to lift heavy”. Lifting heavy is a relative term. This often makes people want to lift weights they have no business lifting.
So big muscles come from the heaviest weights you can use perfect form with in the desired rep range. So big weights big muscles if you are doing it right…
Dude the point is in the contraction and making every rep counts by time under tension...you can literally grow with only 5 kg dumbbell it's the how to strain muscle fibers and the intensity of the workout
15lbs is simply too light for him. If you are using momentum than cut the weight down. But going to light doesn't do any good for you because you are recruiting more type 1 muscle fibers than the big type 2. Which isn't bad but in terms of optimal strength/hypertrophy, you are doing yourself a disservice by focusing primarily on that. He didn't do a terrible job with the 50s. The eccentric is the most important part of the lift. He could use the 40s and get a good workout in. He can get mind muscle connection and control the eccentric with the 40s. . There's no reason a guy that big should be using the 15s on the curl. Does that mean the rest of us should be using the the 5s since he is much bigger than the average guy? You can curl a pencil all day long but that doesn't mean you'll get big.
He is right, I don't lift even half as weight as most others do but I look more muscular and athletic . I am like this even when I don't work out, cause I see myself in that kinda shape and my body has no choice but to be like my picture of myself.
You can make a lighter weight into a heavier weight, and a more effective weight many ways: Rest pause sets, 4-second eccentric, forced reps, 21s, higher rep volume, etc. You muscle doesn't know what the weight is, and doesn't care. What it does know is if its too heavy, it will add other muscles to the movement, defeating the purpose.
You dont see guys with 21 inch arm curling 15's lol Heavy weight with good form makes big muscle He is implying that the "squeeze" makes the muscle work harder. Not true, the key is tension, muscle hypertrophy happen in the exentric part of the movement. Thats why doing heavy negatives works. Mind-muscle connection is important but one could argue that using momentum and a strict exentric phase with heavier weight will be more beneficial that a slow and strict movement from start to finish with a lighter weight. He is not all around wrong. But some people listen to this and they think that they dont need to lift heavy. You do.
Doesnt matter how light or heavy. The weight just got to go up every day or every week; once past the muscle's threshold a new homeostasis has to be signaled.
@@zalapski9399 Full cheat sets with an excessively heavy weight cause injury, take it from me I've been there it's not nice. It's better to use a weight you can handle keep form until the muscle in is fatigued and only then cheat a few more reps.
Good points, butttt I don’t know man, I think as long as heavier weight can be done with good Form it’ll be beneficial for muscle growth, I believe that muscles need to be challenged to grow.
Took me 25 years to figure this out. After having injuries and such I started lifting lighter with more focus on muscle contraction and such. Quickly saw a huge difference in size and definition, and without all the aches and injuries.
Hey, that's true about injuries from wieghtlifting. I have had some doozey injuries that did not occur from a single incident, but rather from doing an exercise that put an excessive strain a tendon or ligament week after week.
When i was 17, i were able to do 2 rep bicep curls on 25KG, i worked out 5-7 times a week (for around 13 months, and had passively worked out for 2 years before that), and then stopt due personal problems. Now im older i spent a year trying to get back into the gym. going 2-3 times a week, my muscle growth is way bigger now than when i was 17, but i can't even lift a third. And all of the reason for that is due to my calories intake. I had high protein but barley any calories which was the main reason why. So if you want big muscles, you need to eat alot, and then obviously take into account what Ron mentions.
100% correct! This was the technique I was using last time I was in the gym. Not only did my build improve a lot but my strength went through the roof. - (for me)
Another thing about lifting lighter weights. If you contract the opposing muscle while you lift, you will make the resistance equal a weight that’s a lot heavier. I.E. Contracting triceps while doing biceps curls can add a ton of resistance that is controllable. You can essentially do this with lighter weights and perform almost like a drop set, adding less tricep resistance as your bicep gets tired.
Can anyone answer- What is the proper way to focus with compound exercises? It’s easy to connect to the bicep during a curl. What are you supposed to connect to in a bench or a squat? This is where everyone switches to just trying to move the weight which is contrary to what we’re “supposed” to do.
You have to use the HOLISTIC APPROACH, HEAVY WEIGHTS/ LOW REPS and LIGHT WEIGHT/HIGH REPS AND EVERYTHING IN BETWEEN,. is HOW you make a muscle get bigger.
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Barely 3 minutes of the best gym advice I've heard in a long long time. Thank you.
its not factual however, big weights (MAX 8 reps per set)do build big muscles fast twitch muscle fibers are utilized while lifting heavier weights and said muscle fiber is overall bigger and more robust than its counter part the slow twitch muscle fiber, you should always lift somewhat heavy especially if youre newer to the gym (less than 3 years of total training) because you will notice bigger improvements to your physique and strength 'fast'er(ahah 'fast' twitch) there are diminishing returns to how much heavy weight you can use, before form breaks down, thats why I set out a 8 MAX rep limit earlier.
@@GreyGrim So then 8 reps is done with what %age of your max? Or does that even matter, just do it as you feel it etc?
@@jonnuanez2843 ok the guy in the vid is factually wrong when he says bigger STRONGER muscles, the lower weights more reps and better form he's talking about in the vid is the best for hypertrophy which builds BIGGER muscles (sidenote: hypertrophy also helps with strength a good amount) but the best way for STRONGER muscle is in fact weight close to your max for a lower amount of reps, you should be able to get good form up to 90% of your max and if you can't take a few weeks to figure out the best form
@@jonnuanez2843 also the biggest tip I've gotten for a lot of lifts that require your back to be straight to reduce back strain is to flex your core because your spine or vertabrae is like a snake so imagine a snake flexed all it's muscles (for us just the core muscles around the spine), it would be like a straight stick
@@connorchristian6231 I'm starting to see a bit more notices about 30, 50 reps, etc. and just one set of those. I can imagine the burn and subsequent growth. True? I might give the ultra high reps a try, just to change it up.
I've been dealing with tennis elbow injuries for the last few years and couldn't figure out why it keeps happening. Recently I finally figured out I was simply trying to lift too heavy, too fast. Lighter weights, better form, better contractions give you far better results than a few terrible reps at too high a weight. Lifting heavier weights than you can safely control is the fastest way to injure yourself. This guy knows exactly what he's talking about.
Tennis elbow is also caused from overuse, to little weight which cause far to many reps. You want to be heavy but not too heavy.
Yes sir, and *can't
@@amartyamishra6961 Your parents must be proud 🥴🤮
@@michaeljohnson2922 I got injured due to overrtraining,highly second this comment+
What I've found best to fix the pain is to keep my wrists straight and focus on the muscles doing the job, I am kinda flexible which increase the injury chances if excercices are done in a bad form
@@michaeljohnson2922 iiiiibbbnb
This is by far the best instructional video I've seen on body building. Where have you been all this time Mr. Jones? Phenomenal advice
I’d say he was chasing Ms. Jones
“Misses…..Ms. Jones…Ms Jones”
Now, all we need is proof that he's correct. Just because it seems to make sense, doesn't mean he's right.
Check out James grage. Amazing teacher as well
Totally agree!
Even if it's just for demonstration purposes, I love how he actually used a weight considered 'light' for the audience. So many times you see instructional videos telling you to lower the weight and focus on the connection yet they're still curling like 70lb dumbbells.
This shouldn’t matter honestly. Weight is a relative thing, those 70lb may be light for THEM.
@@ernestogarcia115 It shouldn't but it does. If you're a good coach you don't want to discourage new lifters by acting like Rambo while you tell them to lower the weights. There is no point in going beyond a certain weight for demonstration purposes. Most of these guys just try to impress everyone with what's "light" for them. I'm a personal trainer and I demonstrate everything really light. I even tell people they shouldn't go as deep or have as "perfect" as a technique as mine for example because people new to lifting will wonder why they aren't able to do it.
@@XXLRebel I concur.
@@ernestogarcia115 You missed his point I think.
That’s a good point
This is really good, most of what I have been taught about building bigger muscles has been simply 'lift heavy weights to get big'. I do take care of form but the mindset of "heavier weights=bigger muscles" often takes precedence over accurate form and better contractions.
Thank you for this useful information, this will help shifting focus back on form and fuller contractions.
I've lifted 30 years... It's the type and amount of food you eat... It doesn't matter if you lift heavy or medium weights long as you get enough food... I've put on most of my muscle from medium size weighs ... To heavy destroys your body... Like I said... 30 years here...
I truly enjoy lifting to the point where I can barely walk out of the gym. I feel the best results come from a challenging weight, but nothing excessive. And lift until failure. The body knows work load and nothing else. The more you work, the more you tear the muscle, in conjunction with good sleep and a high protein diet with adequate macros equals steady and dependable gains.
Dude, that's the recipe for rabdomyolysis!
@@michaelpenteris3381 I am 71 and that's the way I lift. I bench 295 and am working my way up to 315. I inclined pressed 372 for 1 rep today. I have been doing this for 7 years and feel fine.
it's bs because if you do everything to failure until you can't walk out of the gym you'd feel better till that moment but you're doing more harm than good to your body you're exhausted, your cns is worn down you'll feel too sore the next couple of days. it's not about going all in it's about doing the least amount of work you can do and still get better learn this and you'll be much better
I think it depends. If you are 18 -28 years old, and a history of sports, thia is probably a good attitude. However, when you are 40 + years old, and not in shape, better build up slowly
It is excessive if you can’t walk afterward
love this. you can’t connect your mind to your pump when the weight is too heavy. this is next level knowledge
It's not any next level knowledge, it's basic stuff.
Rudimentary stuff.
Only problem is when you're just starting out until you're intermediate to advanced you just need to focus on basic technique and not worry about your mind muscle connection. Good technique in the right rep range with the right RPE are most important factors for muscle growth
It's basic stuff that everybody likes to ignore, because their ego has grown so large like cancer, they will injure themselves willingly to find some kind of euphoria
What if all i have is heavy weights, i know its to heavy for good contraction at the moment
It took me a while to realize this, and I finally did so with body weight exercises. I could pump out tons of push-ups, but the growth occurred when I performed the movement as perfectly as I could getting the most of my contraction.
Don't know this guy but one of best I've heard. Voice, cadence, explanations, this guy is what a teacher/instructor/coach should be.
Right now, I’m using light to moderate weights with these actions;
Drop-sets (ie:60/45/30) with some amount of reps: say 10 to 25. (Occasionally up to 100 in-toto reps depending on the exercise)
Eccentric curls where I’m normal speed lifting, but slow to lower
Form which means full stopping at the top and bottom of each movement
This combination seems to work for me, growing both my size and physique.
BTW, I’m 66 years old and now that I’ve just retired, I’ll be able to spend more time/sets building. Looking forward to it!
Great comment william,William, 65yrs.and have been conditioning for the Jim again,I badly hurt my lower back at 65yrs.and I'm fine though,but only now starting over again.
Muscle mind connection does come naturally with time and lifting experience. Muscle size comes with progressive overload, good diet ( 200-300 calorie surplus) and Sleep.
Let's keep it simple and not over complicate.
Damn straight. Why do people over complicate. Want to get bigger? eat more and train to failure. Want to get leaner? Eat less and add cardio.
Well said
He did keep it simple. Lifting more than you are capable of can result in both a reduction in results and higher risk of injuries. Promoting the idea of mind muscle connection to people who are likely lifting too heavy because of their ego is as simplified and straight to the point as it gets
Yes “just mind muscles connection bro” great way to make zero progress. If there is no consistent overloading, good luck trying to make gain
@@gymahjussi who said anything about no progressive overload? This was just for people who are lifting so heavy that they are compromising proper form and risking injury. You guys are all making an argument against what you think he is saying rather than what he actually is
Thank you! You just confirmed my thoughts. That’s what I’m doing. Dropping weights but focusing more on quality. My brain working same time with my muscles. This way I feel I’m getting better pump and better results. Some people confusing bodybuilding with powerlifting.
thanks men
It's true, Every body just wants to curl heavy ass weights
@@stuarts4673 THAT'S RIGHT, EGO THAT'S ALL MOST GYM GUYS ARE BOTHERED ABOUT OR LOOK HOW MUCH I CAN LIFT , BUT IF YOU LOOK MOST PEOPLE NOT ALL BUT MOST WHO LIFT HEAVY WEIGHTS HAVE BAD TECHNIQUE, so dropping the weight well help these sort of people, and them who think big weights = big muscles are WRONG
That’s not entirely true either lmao won’t get the best results without strength work too
FACTS! Beautifully explained. Hope the young bulls out there can understand what Big Ron is saying. By the end of the set you will feel that 🔥 and the pump will be full.
Great advice Ron, truly!! 👍Plenty of guys at the gym think it's about "swinging" around the heaviest weights to impress! Everything they do is fast, no control, bad form, ego lifters. Keep up the great content sir, this video was A-1 and on the money!!
Remember. If you are natural, be sure to lift enough weight. Don’t get it twisted, you still need to go heavy sometimes.
Not too heavy. If you sacrifice form, you shouldn’t even perform the “rep” in the first place
@@justinevans2118 I slightly disagree, if your 'poor' form isnt going to cause injury. Ive found for example that if i force myself to curl a 45kg barbell with poor form, in two or three weeks if trying that twice a week, my form was as good as a 35kg barbell. I mean heck my first squat on 100kg was abysmal, but now thats a warmup. But that is me and what I do
@@justinevans2118 But i agree that very poor form will snap you in two
Yes but what is "heavy" varies so much for people. It isn't even possible to give a ballpark figure for what is heavy the huge relative variation in humans
@@justinevans2118 you can go heavy without sacrificing form, you can go close to failure or just heavy as in 1rep max percentage
Everybody looks at me weird (the big 6 foot 5 guy) when I curl 20s at the gym. Train smarter not harder folks💪🏻
Check the ego at the door.
50/50. If you really a big dude try 30s. May work better than 20s lol
@@WhiteTUnknown If you can do 30's with good technique but you curl 20's you're doing something wrong. You should train heavy enough to stimulate your muscles
@@XXLRebel yep. That’s my point. That’s why I say it’s 50/50, cause if he’s really a big dude, curling 20s is kind of low intensity. So he should try 30s. Or 25s.
Crazy, I been out the gym a few years. Went back the other day, closed my eyes most sets to try to get the mind-muscle connection back, slow reps, time under tension at a max, hard squeezes, light weight. Feels good man.
Of all the videos I watched about weights over the years, this one takes the cake.
Spoken by a wise man who overcame this moronic ego that slowly kills everybody.
Thank You Ron Great Video Mike from Canada :) Go Bucs GO ! I follow it you guys closely and a big fan!
Very well said Ron!!! So many people go through years of exercise and still don't understand the mind to muscle connection, thanks for breaking it down in details.
Big muscle comes from big weights PERIOD!!!
The word BIG/heavy is relative and it means different weight for different lifters.
Ex: go as heavy as you can,
if 185 is heavy for you where you can only get 3 - 5 reps that’s heavy enough to build muscle for you individually,
don’t look at the guy benching 315 and think you have to bench that weight. Don’t lift 135 for 10 reps of 4 sets if you know it won’t challenge you, you’ll never grow like that.
U are right, people don't understand that sometimes you have to cheat in the exercise to get to the weights that you will do properly afterwards. Weight exercises make the muscle grow, of course if you eat properly, you should not allow your body to adapt to the same weight, if you do that, you can have whatever muscle connection you want. you will not grow. (sorry for bad English.)
"Manageable heavy"
@@kylejones8891 definitely!!!!! 💯
Exactly!
I would also just say TUT(time under tension) because the heavier the weight the less time that muscle will be under tension i.e. bench press of 225x2 reps vs 185x10 reps key is to mess with all rep ranges and weight loads, its all variables...... also super sets, drop sets etc.
You don't need TUT for EVERY set though. I think it's a good thing to combine lower weight sets with a couple really high weight sets just to shock the muscle
Thank my friend. I’ve been telling my fam and buddies exactly this but they ignored it. But maybe I wasn’t saying it properly. Ur video helps so much. Peace to u my friend.
Beautifully executed theory, simply explained and in a time efficient way. This makes good for a lot of overlooked common sense. Nice advice!
The mind to muscle connection is the most important thing in the gym.
You really nailed that mate, explained perfectly and the information was great. I always make an effort to make each contraction effective like that, it really helps me get more out of each workout.
Outstanding! I love this! Many years ago my brother was jerking weights around in the gym and yes he was getting bigger and stronger. I told him to concentrate on form and not to use so much weight. He didn't say a word but I could see his face telling me STFU. Not to long later he blew his shoulder out, and there went weight lifting or any exercise for that matter!
very well explained in a few minutes, we need to focus on quality rather than the weight. This is exactly what I do when I do my workout, I create mind-muscle connection and proper form, and I have seen clear results.
What if i have weigths that are a bit to heavy, should I keep using them until they become normal
@@bassmanoper6659 No, you should drop down a weight.
@@bassmanoper6659 you should keep increasing the weight a bit without compromising the form.
Finally, a body building video that addresses the mind/body connection. New subscriber!
Time under tension is king ! Especially when you get to my age over 40. Avoiding injury & getting a good sweat & pump is everything.
I tell myself that all the time! Using a lighter weight, going slow and I keep saying: time under tension, time under tension.
Best gym advice I've ever came across .. Thank you, being a follower since 2years.
My man, you just bio-mechanically explained what I do. I find the heavy weight brings into play the bigger muscles whereas the lighter weight enables me to use the smaller muscles that I'm trying to develop. The stronger you get through light weight repetition will enable you to progressively lift heavier weights; and so the cycle continues 👍🏾
That's kinda factually wrong, heavier weights like 90% of your max will increase strength whereas lower weights with more repetitions increase hypertrophy (or size)
This is very true and great advice. I was always going for heavier weights and I actually injured myself multiple times in the past until I started focusing more on form, technique, and squeezing out everything I had on those lower weights. Once you dominate that, add 5 pounds and do it again
Exactly, Ronnie Coleman has been lifting lightweights his whole career and won mr Olympia. LIGHT WEIGHT BABY
You're being ironic, right?
Lol. Hell no. Ronnie Coleman lifted weights wayyy too heavy and ruined his body. I still have mad respect for his willpower to push himself, but he is a lesson to humanity that pushing oneself to strenuous extremes can make you disabled later in life
Yeah n now he can barely walk if u not training for olympia workout smarter
@@abdelaesus6678 ...moderate heavy is the key...just to give an example...my 1RM is 385 - 405 on a good day...275 will be my moderate workout weight....hope this helps.
Lol. Dumbest thing I ever herd. You clearly never ever saw a Ronnie Colman work out video ever in your life.
I don't know of Ron Jones, but he is smart, articulate, and knows "what's up". Thanks Ron!
However every man should build basic strength first like the bodybuilders of old. Build strength with squats deadlifts bench press chin-ups overhead press the compound movements then once you get really strong sculpt it and focusing on hypertrophy for individual muscles.
This! 💯
Spot on! You need to first learn good form on compounds, then build strength and then sculpt with hypertrophy! Progressive overload should always be on the mind
@Lu1588 well I can tell you I’ve done it both ways over 40 years and have seen many others and for overall health being strong and starting with the big compound movements garnered better results with way less injury. But you do you. Being strong and fit is never a disadvantage.
“Repetitiously”. Loved the video! Great breakdown.
One warm up set, then, one set with perfect form slowly done to total failure… done! And yes, heavy usually = poor form, to light, to many reps to failure and possibly getting injured. I’m in the HIT camp at the moment and it simply makes perfect sense to me… especially at 52 years old. Two full body workouts, twice a week to total failure! Two exercises per body part & plenty of recovery time! I walk five days a week and surf as much as possible in between workouts.
Dorian Yates style nice 🏴💪
Dorian Yates training style is perfect for almost everyone, you don’t have to train as heavy as he did but at least go to failure with the weights on the last set
This is what I’ve been doing since I work so much right now and I’m surprised how much harder I’m working my muscles compared to just doing 3-4 sets of x reps
What is HIT camp?
Tomahawk Jo HIT. Not a camp just a way to workout… for me HIT is High Intensity Training, full body, twice a week. I’m not trying to get huge , seeing that I am a surfer it’s not conducive to be bulky, heavy, and tight. I just work every major muscle group to total failure twice a week. This gives me the strength I want, the physique I want, and the recovery time I believe necessary for being very active for the long term. Walk five days a week, surf often and train hard twice a week 🏄🏼♂️👍
Eggs-actly!!! Proper posture, technique goes a long way! Great video
Great info! It all makes sense logically.
I’m a mess when I go into the gym though. I’ll do 10 or 25 reps of one thing and then start to work some completely different muscle.
So I’m unable to get that onset muscle soreness that signifies that you’ve torn your muscles to be rebuilt bigger.
I do a lot of plyometrics and I’ve definitely noticed gains in my vertical leap. I get onset muscle soreness when I do my plyometrics circuit, and it makes me feel good to know I can rest for a day and let my body to the rest.
It’s because I use my mind to stick to a circuit of 10 reps x 3 exercises; for 10 sets.
If only I had the patience to do that with weights in the gym. But who has the time, y’know?
This short video was a good reminder to guys like me who have scoliosis and can’t lift as heavy as I used to. I used to be a trainer, but now I can’t even dead lift 315 pounds for reps.
If light weight built muscle, then commercial gyms would be filled with big guys. Reality is most people are lifting light and most people are small.
"Heavy" means challenging. It doesn't mean so heavy that you can't do the exercise properly. It doesn't mean weight that you can't control and have to swing to complete a rep with. It means weight that it challenges your muscle fibers. No matter how much you "squeeze", if the weight is not heavy enough to properly create mechanical tension, then you will not build muscle.
Yeah, listen to what he said.
@@zalapski9399 Incorrect
@@HabituaILineStepper Sorry mate. Wrong
Thanks bro all my little homies are still little lightweight baby 🍼
YESSSS!!! Finally a video that relates to me. I find it harder when I'm lifting heavy to really contract fully. I get a better pump by lifting lighter but squeezing all the way. I needed this to confirm my theory about it doesn't necessarily have to be heavy to build big muscles.
I learned so much from a video shorter than 3 minutes. Thank you!
damn!!!
i learn more in this 2 min video than a whole documentary.
deff subscription
This is solid advice. Too often we see fitness channels push the notion “to get big you have to lift heavy”. Lifting heavy is a relative term. This often makes people want to lift weights they have no business lifting.
Get a life bro
Well done!! Very well spoken and beautifully said. It doesn't get any better then this.
This is exactly how i workout and im in the best shape of my life at 5 feet 11 / 220 lbs 7% bodyfat
Fantastic! I am grateful to have access to this information for free of cost. Thank you so much.
Well said love the breakdown 👌🏿
Thanks 🙏 for getting to the point. And not wasting everyone’s time. Good Stuff
He articulate everything so well. We need a whole serious with him
This blew my mind, really appreciate the advice 🙏🏻
So big muscles come from the heaviest weights you can use perfect form with in the desired rep range. So big weights big muscles if you are doing it right…
Dude the point is in the contraction and making every rep counts by time under tension...you can literally grow with only 5 kg dumbbell it's the how to strain muscle fibers and the intensity of the workout
not heaviest, but manageable yet still challenging. You have to find your sweet spot. its like right in the middle of light and heavy.
Balance in all aspects of weightlifting is absolutely key. Great video!
Everything this man is saying is true, my mentor, standing at 5'6" had 24" biceps and lifted light relative to his strength.
This is good advice, many people dont have access to expansive group instruction classes where they teach form over higher weights
15lbs is simply too light for him. If you are using momentum than cut the weight down. But going to light doesn't do any good for you because you are recruiting more type 1 muscle fibers than the big type 2. Which isn't bad but in terms of optimal strength/hypertrophy, you are doing yourself a disservice by focusing primarily on that. He didn't do a terrible job with the 50s. The eccentric is the most important part of the lift. He could use the 40s and get a good workout in. He can get mind muscle connection and control the eccentric with the 40s.
.
There's no reason a guy that big should be using the 15s on the curl. Does that mean the rest of us should be using the the 5s since he is much bigger than the average guy? You can curl a pencil all day long but that doesn't mean you'll get big.
He is right, I don't lift even half as weight as most others do but I look more muscular and athletic . I am like this even when I don't work out, cause I see myself in that kinda shape and my body has no choice but to be like my picture of myself.
Lol
You can make a lighter weight into a heavier weight, and a more effective weight many ways:
Rest pause sets, 4-second eccentric, forced reps, 21s, higher rep volume, etc.
You muscle doesn't know what the weight is, and doesn't care. What it does know is if its too heavy, it will add other muscles to the movement, defeating the purpose.
Teach Ron Jones! Most sense ever made on any weighted arm exercise.... ever 👊🏾👊🏾👊🏾💪🏾
You dont see guys with 21 inch arm curling 15's lol
Heavy weight with good form makes big muscle
He is implying that the "squeeze" makes the muscle work harder. Not true, the key is tension, muscle hypertrophy happen in the exentric part of the movement. Thats why doing heavy negatives works.
Mind-muscle connection is important but one could argue that using momentum and a strict exentric phase with heavier weight will be more beneficial that a slow and strict movement from start to finish with a lighter weight.
He is not all around wrong. But some people listen to this and they think that they dont need to lift heavy. You do.
You couldn't be more right Gabriel.
Doesnt matter how light or heavy. The weight just got to go up every day or every week; once past the muscle's threshold a new homeostasis has to be signaled.
@@zalapski9399 Full cheat sets with an excessively heavy weight cause injury, take it from me I've been there it's not nice. It's better to use a weight you can handle keep form until the muscle in is fatigued and only then cheat a few more reps.
You must be increasing your poundage significantly otherwise you don't gain muscle.
That’s why he said “manageable heavy”. You definetly need to lift heavy but with as good form as possible.
This is so simple, but so crucial that so many ego lift hurt themselves thinking that they're doing something good. Wow thanks
Good points, butttt I don’t know man, I think as long as heavier weight can be done with good Form it’ll be beneficial for muscle growth, I believe that muscles need to be challenged to grow.
I always like this type of ideology...muscle isolation, form is most important. TYVM for confirming it.
Yes sir. This is bodybuilding not powerlifting ya’ll!
💯
Agreed. Also I think it should be light enough for one set take at least 1 minute to finish for most movements.
Great Video! One of the best and explained videos you can have. Thumbs Up!
"Manageable heavy." I like that. Well, guess I'm subscribing to the channel!!!
Took me 25 years to figure this out. After having injuries and such I started lifting lighter with more focus on muscle contraction and such. Quickly saw a huge difference in size and definition, and without all the aches and injuries.
This was a great video! Just a great reminder on how to get the most out of your workouts. Smarter, not harder and no ego lifts! Thanks man.
Hey, that's true about injuries from wieghtlifting. I have had some doozey injuries that did not occur from a single incident, but rather from doing an exercise that put an excessive strain a tendon or ligament week after week.
Your presentation was great Ron Jones. Thanks
Thank you sir, I just heard you speak on the shift radio program here in Canada, love your video, thank you for sharing sir
This is pure gold, thanks big Ron!
Could not of explained it better.I do that exactly.
Form and contractions is key!
When i was 17, i were able to do 2 rep bicep curls on 25KG, i worked out 5-7 times a week (for around 13 months, and had passively worked out for 2 years before that), and then stopt due personal problems. Now im older i spent a year trying to get back into the gym. going 2-3 times a week, my muscle growth is way bigger now than when i was 17, but i can't even lift a third.
And all of the reason for that is due to my calories intake. I had high protein but barley any calories which was the main reason why.
So if you want big muscles, you need to eat alot, and then obviously take into account what Ron mentions.
I love how he breaks this down, it's so welcoming to learn. And his voice would be great for some audiobook work or something like that haha
How it FEELS, explains everything about the workout. Slow and smooth.
Don't forget REPS , this advice PLUS volume is what gets it all going.
What a great video. Thanks Ron!
Totally makes sense. Thank you! I will make sure I workout smarter like that.
Ron!!!! Love it nephew!!! Awesome information!!!
"Manageable heavy" is a really good way to phrase it.
Nice job on this Ron. Manageable weights, great form, very helpful. Peace be with you
Excellent point here my man!
100% correct! This was the technique I was using last time I was in the gym. Not only did my build improve a lot but my strength went through the roof. - (for me)
Another thing about lifting lighter weights. If you contract the opposing muscle while you lift, you will make the resistance equal a weight that’s a lot heavier.
I.E. Contracting triceps while doing biceps curls can add a ton of resistance that is controllable. You can essentially do this with lighter weights and perform almost like a drop set, adding less tricep resistance as your bicep gets tired.
Lighter/medium weight for size. Heavy weight more solid/dense (not big) muscle.
Awesome video, that’s for breaking it down short and sweet.
Can anyone answer- What is the proper way to focus with compound exercises? It’s easy to connect to the bicep during a curl. What are you supposed to connect to in a bench or a squat? This is where everyone switches to just trying to move the weight which is contrary to what we’re “supposed” to do.
Great advice good sir. The mind muscle connection is very important.
Excellent breakdown bro, Excellent!!!
You have to use the HOLISTIC APPROACH, HEAVY WEIGHTS/ LOW REPS and LIGHT WEIGHT/HIGH REPS AND EVERYTHING IN BETWEEN,. is HOW you make a muscle get bigger.
Good stuff! Ron is the real!
Excellent video I am definitely going to try this been working hard not very good gains! Thanks for the video
Best voice for commentary
Good, concise video. I look forward to seeing more!
I understood this after going to gym for 10 years. Wish i knew this before.
Eloquently stated! Message overstood brother 🙏🏿💪🏿💪🏿