How To Stimulate Muscle Growth On Your Off Days
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- Опубликовано: 25 июн 2024
- In this QUAH Sal, Adam, & Justin answer the question “While doing a three-day full-body routine, what do you recommend doing on the off days to stimulate muscle growth? I’ve heard Sal promote trigger sessions. Can you explain what those are and how those help?”
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“How To Stimulate Muscle Growth On Your Off Days“
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Развлечения
Yup, my father never exercised, but he was a tractor mechanic for 20 some years and long after retiring, his arms are as developed as if he's a former bodybuilder
My aunt was talking about joining a gym. Her husband (my uncle) said she could mow the lawn :)
@@Test-vr3kf 😂😂😂
That’s good for your dad
This is such a great channel. Just felt the need to express that.
You're so right. I swear just found it and I've lost 18kg the last few months and gained muscle. But this has so much information I didn't think I was missing out on
Thanks. I'll pass on the message
I'll 2nd that
Greasing the groove yo
Exactly.
I guess it's all about changing your "rest day" to a "recovery day". Do something that enhances your recovery rather than sitting on your ass doing nothing (unless you're very tired). Stretching, walking, maintaing a recovery diet, quality sleeping, etc can do the job.
I'm loving most of the topics covered
I always love Sal's metaphors and how they are somehow always completely spot-on.
I LOVE THAT ANALOGY WITH THE BALLON AND CLOTHS LINE
Thanks guys... three of my favorite people to listen to. Excellent info.
This is a great channel to get definite answers!!! I was like what should I do on my off day from the gym but keep muscle growth flow!! And boom! Right on it!
5:37 He always explain things simple and easy to understand.
This was the exact video I was looking for--I knew I had heard this before, and I'm going to implement this into the next month to experiment. Thanks!
Great info. Explained perfect!!!! Thanks love the channel
Totally agree! I had to scale back my workouts because of oncoming osteoarthritis and doing low impact exercise EVERY DAY has been much more fruitful than the 3-4 times a week hardcore workouts I was doing before. It really is SUPER tough to get out of that "go hard AF" mentality though, you definitely have to trust the process.
I often wondered that since I have osteoarthritis should I workout light everyday or continue with 2-3 full body workouts
@@jamesgilmore1684 Definitely check in with your doctor, but from my experience, lighter daily workouts have been MUCH more beneficial. Hope that helps! Good luck to you!
@@shermaynebrown5165 simple math. The “go hard” mode has its benefits but doing lighter workouts more often leads to more work of the muscle in the long term (5-6 workouts a week adds up compared to just 2-3 a week) as well as less injuries and better Form if you stick to lighter weights. I used to do 2-3 times a week but 5-6 a week with lighter weights and better form not only benefitted me more, it did something for me nothing else can do. Provide CONSISTENCY.
@@johnhancock1362 go hard is for teens and early 20s
By 25, you want to transition to flaccid i mean softer more frequent workouts
how have you been doing that?
Glad subscribers are going up I think this content is great
This was published on my birthday. My life is complete!
The gym is so important for me cause I work as a night porter in a hotel. I do what I love too but have to do my work as well you know. I done pro wrestling training before and I learnt a lot from it like ankle rolls, hip rotations, swinging of the arms forward and back. The leg stretch where you get your right hand and touch your toes of your left leg and visa versa. Burpees, Jumping Jacks and squats. That was legit what we done when I was there for a straight three months before we went into our rolls, taking bumps and practicing the moves and shit. It was a great experience cause I always loved the psychology behind it too. I've gone away from it for a while now but everything I learnt in regards to the stretches and the Burpees I still do today in the gym and when I am lifting tables and shit in work it's a lot easier to do when I do my workouts in between on my off days. Just found your channel by the way. Interesting stuff.
Excellent advice. Duly noted!
Thank you very much. This is the answer I have always wanted. Top men you all are
The info that I needed to hear and ponder.
🤔 This is the first time I've ever heard of this. Won't hurt to try. (RUclips has so much great info!)
I seen this video about 3 months ago. At the time I was doing high reps with very short rest (20 seconds) and so laser focused on upping the weight and reps over time.
I ended up so fatigued, and instead I took a new approach where I got a few select exercises that I can really feel the muscle working and went heavy. I started training heavy (10/12 reps max dependant on the exercise with about 60/70s rest. Sometimes as low as 2 reps lol). The key is to feel the muscle actually contract, and with high reps I lose my focus but maybe that’s just me.
This heavy training to failure paired with the frequency (almost every day) has seen my gains sky rocket. I could only leg press 120kg at the time, now I’m on 168kg.
Remember keep it simple. Muscle building is just breaking the muscle down and repairing it again. Good sleep, hydration and nutrition are key. And listen to your body too, if you’re absolutely decked one day just go a bit lighter. And don’t force feed calories either lol. I made that mistake and got fat af. Listen to your body when you’re tired and when you’re hungry, how certain food makes you feel and you’ll go far 😎
The balloon example is a great one!
Sleep!!! Body grows when you eat and sleep!!! Usually, pushups, crunches, squats on off days and you should be fine!
No lie! Resistance bands and those other things i mentioned will have u looking amazing on your off days!! (This is just for pump!!!, so you wont look "flat" on your off days)
On rest days, you have to rest. No push ups no crunches, just eatin sleeping and a little bit walking.
@@eiseneuter2034 the point is, "stimulate, not annihalate"... i said those things to keep your body in "growth mode".. triggering, GH. Also, youre doing it for a quick pump, not to tear down(theres a difference!)
@@eiseneuter2034 You are just week. If a few sets of pushups/pullups/situps is too much for you, you have a problem.
@@MisterTechNews first of all its called weak, second, every body is different, what works for one doesn't do it for the other. You will learn that, when you are older and have more experience.
your body grows outside the gym from rest, so i dont understand this comment or this video.
Really great advice, thank you
round 4:50 is why I do it. Usually do it while warming up for the days session. Just get the blood flowing in the muscles I worked the day before to bring in more nutrients and take away the trash. Glad to know I was right!! Doesn't happen much.
Biggest aid to recovery for me is sleep. Cardio an hour or two before bed helps me fall asleep so it's useful.
Awesome vid fellas 👌
Day 1. Thanks for the info
Im gonna try that light workouts on days off for muscles i think are getting behind, good information
I always half assed my workout and no complaints here on my body😏. The gym is great for working the body and thee eyes! Keep it real gents
Great concept would love some examples
Omg dinosaur training! I have this book! I remember I bought a lot of different books when I was younger. I should try to dig those up.
If you know Firas Zahabi, he also approves of this approach to training
I started doing high intensity kettlebell workouts a few weeks ago and even though I'm frequently walking on my days off, the soreness is Still getting in th way, so I'm gonna do the same excercises on the day off (same set amounts and whatnot) but with a waaay lighter weight. We shall see how it goes. (I'm lifting 16kl right now and am gonna use 4kl on my days off)
Definitely improve recovery!!
thanks
Bulgarian light is a game changer.
Best podcast
Yes I agree
Thing is reading between the lines what's useful natural and on gear is tough
Hell yeah, gleaming the cube!!
Rich piana called these feeder workouts he used these to help his arms
I remember this.
I was about to comment this but made sure someone else did before I did so, glad to see people still remember him & the knowledge he left behind
For those who aren’t planning to break PRs or step on stage, but just want to exercise for general fitness and body composition, imo daily trigger sessions are a ideal. Heck, CrossFit’s Cindy; 15 Air Squats, 10 Push-ups and 5 Chin-ups 10mins in the morning, and then a full body 10mins resistance band trigger session at night would be a great practice for your average person.
Hmm.. trigger session, this is the first iv heard of it, but I hear what ur saying guys.
Just tried this product yesterday. Simply amazing. Kellogs stick to corn flakes .
I call them blood pump workouts and they can actually make you recover faster aswell as grow faster.
And do resistance bands
... Full body.... On your days off (esp if you only do weight lifting on your On-days... Especially if you don't do resistance bands on your On-days. You can combine them with thick-grips to do deadLifts, resistance style
The term for this is called 'active recovery' and I love it it keeps you on your game consistently. For example when you go hard and annihilate your muscles, your gonna be tempted to just lay around the following day. This helps in my experience.
Trigger sessions sounds cooler
I'm trying the Shoenice diet, basically vodka and caulk. I'll let you know how it goes.
For these trigger sessions what rep range should I aim for? Like a high rep range like 20 reps?
Mind pumps the shit
Interesting
Great advice
How could I apply these trigger sessions on a 6-day plan? Currently going push/pull/lower, rest, push/pull/lower.
I''ve been doing this but didn't know it helped. I include all muscles in my warm up. Especially the muscles I used last time. Seems l ike getting the blood flowing sends nutrients to the muscles and also the blood flow takes away some of the junk. Sometimes the blind squirrel finds an acorn
I recently started doing trigger sessions on days where I don't visit the gym ( Tuesdays, Thursdays, Sundays). I incorporate them immediately following a meal to facilitate GLUT4 activation. I perform 2 sets of varying low intensity resistant band exercises for each muscle group 3x on those rest days.
Is this too much?
And is it necessary to perform this right after the meal or does waiting an hour or two affect the benefit of these sessions. I eat 4 meals daily with 4 hours in between each.
Feeder sets. Get the blood through it. Or small muscles that hinder athletic performance
Grease the groove but only with normal push ups and pull ups. One arm push ups may tax the system too much on off days.
So like a 20 to 30 reps for each muscle light ty
Light weights with high reps forces your body to use fat as an energy source to move the weights
Used to be a tower climber.
Everyday climbed atleast 50m in a tower with equipment.
One day i came home from work
I was wearing an underarmour shirt and asked a friend to push my underarm. His reply
"Ohh you're wearing protection?"
As in i had some sort of plastic shield underneath the shirt
I pulled up the shirt to reveal it was just my arm.
It actually became a problem because my forearms where so strong that it had a negative effect on my elbow as it was way stronger than the rest of my upper body. (Always had weak biceps)
And had to do massive strenght training on my upper body to baæance the strenght.
Gtg is real
Off days??
But what if I’m doing the PPL split where I’m already working out 6 days/week? Will going into the gym on my rest day to do light work for just that one day out of my week make that much of a difference?
I work at a grocery store and pack out everyday I work, I don’t know this affects my gains and recovery.
Rich Piana was onto something. Guess the broscience was true in this case. RIP miss his videos.
Just a question 🙋♂️ so what kind of exercise can I be doing on off days ? Or if I’m lifting heavy for a body part on one day , the next day which is my rest day, I can do same body part but very light weights ? Or there are exercises that’s only for off days ?
Listen again at 4:38 then you’ll get your answer ;)
What's a trigger session composed of? And how long should they be in my off days.
go light, get a pump
So on my off days while at work when I go into work I do 25-50 push ups and dips..
I bring resistance bands and do shoulders as well...
Would this be considered a good trigger wrkout?
Same here, definitely a great trigger session!!
So I can do light weights at home on my off days
what about doing ,let say 30 minutes on the stairmaster on your off days?
Would you do full body trigger sessions or just on the lacking body parts?
If you have lagging body parts, it would likely be a good idea to prioritize those in your trigger sessions!
What were the books called trying to find them
0:28
Do you guys offer any programs?
Mapsfitnessproducts.com
Anabolic is 50% off (code: "January50") right now and is our foundational program
Would a light session of shadow boxing count as a form of upper body stimulation on off days?
As a fellow boxer, I'd say probably not as there is no resistance and mechanical tension component to it (unless, maybe, you like to do these shadow boxing workouts holding light weight, but it is highly controversial whether it helps or not)
As long as you manage to get a pump, otherwise it’s just cardio
@@anthonymarconi761 maybe you work your shoulders
@@grevengriff8609 oh sure you do work them! I+t is "a stimulation" technically. But I believe - correct me if I'm wrong - the OP asks whether it constitutes an hypertrophy stimulus. I think we can all safely agree that if it does, it's a very minor/negligible one, or many boxers would have Levrone's shoulders lol. On top of that a lot of boxing coaches now believe (with good reasons I'd say) that it makes yourmust
I do a four day split where I hit every muscle group every four days. It goes like this, week 1: shoulders/traps, back/biceps, chest/triceps, legs, shoulders/traps, back/biceps, off on Sunday. Week 2: chest/triceps, legs, shoulders/traps, back/biceps, chest/triceps, legs, Sunday off. Repeat week 1, then week 2, etc.
I do six exercises each workout, four for the larger muscles and two for the supporting muscles. Legs I do two for quads, two for calves, and two for hams.
How I structure my sets? I try to stay in a rep range. Idgaf about the weight. I try to find a weight that I can do at least 10 but no more than 20, and I go to positive failure in that range. If I hit a weight only 10 or 11 times, I decrease the weight on the next set so that I can stay in that sweet spot rep range.
I don't worry so much with poundages increasing because that happens automatically. What I look to increase is my work capacity aka set count, so I instead of just hitting 3 or 4 sets for every exercise, I try to get to where I can do 5..then 6, and so on.
Hopefully this intrigues someone cause it definitely works for me.
By not taking off days
what about a swim day on your off day? would that give the same effect?
I'd assume swimming would be excellent. It's low impact and uses the whole body. Perhaps add some very light calisthenics. Like 5 sets of 5 pushups. 3 sets of 3 pull ups. 5 sets of 5-10 squats. Something that's very light for your ability.
What about Muay Thai?
Heavy Duty
On my off days I lift French fries into my mouth
who disliked this video lmao
Just look at the forearms of construction workers, mechanics, carpenters, smiths
Off days? Loooooooooool
3-4 weeks daily. 1-2 weeks off. Repeat. Nucleation happens quicker
How do you divide your body parts? I've only read about nuclous overload training where you everyday focus on the same musclegroup for a month, but that's not what you're doing right? I would also recommend throwing in some blood flow restriction when the weight load already is light.
Who are these guys
I think this intensity craze is fuelled by people like David Groggins. Screaming into the camera about how you should destroy yourself with max effort every single day isn’t just counterproductive it’s actually dangerous. Noway In hell should the majority of society be working out to such intensity. I use a term with clients I coined as the LIMA principle. Lower intensity More activity. Essentially I want you training at least 4 times a week at 7/10 intensity as opposed to working out 10/10 every day until you absolutely hate the thought of the gym and grow to hate the process. Very few people will ever maintain consistency trying to destroy themselves everyday whereas more people will be consistent with less intensity but overall more activity.
Yes. The main importance is not to destroy the muscle or the body, but to have progressive overload weekly. Much easier to have that if you don't start out by focusing on just hammering your body to pieces. Most of these guys are on gear anyway like Dr. Greg fx, so when he spews the words "train harder" it's easy for him to say when he easiler recovers than natural athletes.
That’s not Goggins point. His target audience is mentally weak people who aren’t even getting to the gym at all. He’s not exactly about health and longevity and he admits that. He’s about being unbreakable.
So how about just doing something like 20 pushups and body weight squats 4to time time on off days .. 🤔🤔
yeah i've set an alarm to ring every single day at 8 in the evening to do 15 pushups and 15 body weight squats just as a start to this whole approach i've been enjoying it so far I like the idea around it. so i just do that on workout days and off days all the time and maybe eventually i will add another alarm for the afternoon as I always workout early in the day
@@Strangepete i do push pull legs workout on the rest days i try doin 25push ups +50 body weight squats +10pull ups 3to 4 times aday .. I got to say seen great result so far...
@@blankxblank8844 wow that's a hell of a lot more intense than me i assume you must be in pretty great shape then good for you man :)
@@Strangepete i used to hit the gym like 6 time a week but as i got older my body couldn't keep up with the intensity so doing push pull legs a week and some pushups and pull up on rest day .. Really help me .. I don't know of its sustainable for the long run or not ..but we learn from our mistakes
would stretching on off days have the same effect?
May be beneficial, but don’t know if it would have the same effect since you aren’t sending that small signal for growth/repair that you get from a little pump. I may be wrong tho
Probably not, as doesn’t stimulate muscle growth
Off days I can do other things like stairs, abbs, forarms and calves. Maybe work on my baby leg syndrome😂
I #PhilaZodiac
Did he really just say Russian Olympic athletes, lmao juices to the gills brudda
..
Your mechanic uncle has good forearm genetics. Not all mechanics have developed forearms 🤦🏻♂️
Rich piana feeders
What or who is it?
@@_daniel.dobos_ rich piana, natural bodybuilder. He had a thing where he would use resistance bands to feed his muscles blood on off days.
@@yeyito2818 he passed away
@@jamesgilmore1684 yeah, first man to have to walk sideways through heavens gate
@@yeyito2818 you are killing me man 😂🤣
Semen Retention.
Completely avoid sex and masturbation for at least 24 hours pre AND 24 hours post workout.
Rotate body parts. Rest is for the weak
i love these guys but i been a mechanic for 35 years and know a hundred mechanics and none have big forearms so maybe your uncle was special but its not from being a mechanic, sorry.
This guy so lost giving the complete wrong advice holy sh*t.
Takeaway: Everything is a balloon
These guys do t even lift look at them why listen to people who do t practice what they preach
Nucleus overload training is not a new thing. Science show the beniftis of training that way. Deal with it.