Everything I Knew About Hypertrophy Training Was Wrong (MOTIVATION RESTORED)

Рет қаралды 16,866

Күн бұрын

In this video I talk about what I recently learned about hypertrophy training and how wrong my (and most other people's) understanding is of proper hypertrophy programming and mindset as well as why this is motivating.
VIDEO LINKS:
My previous gym video (kind of like a Part 1): • How I Lost My Gym Moti...
Basement Bodybuilding's videos:
- • MINIMALISM WILL FAIL Y...
- • What Everyone Gets Wro...
Alan Thrall's video: • 5 things I've learned ...
Natural Hypertrophy videos:
- • Why I never deload (an...
- • Why you NEED a goal body
- • Jeff Nippard & Minimal...
- • Boring but Big program...
Stand Strength: • PROGRAM REVIEW: 5/3/1 ...
Bald Omni-Man: • The Berserk Method (20...
OTHER videos I recommend watching related to this video:
- • The Great MOGGING of B...
- • Do You Have Progressiv...
- • Avoiding Spider Mode (...
- • NO MORE Torso Dominance!!
- • The problem with the b...
- • How to do deadlifts fo...
- • Who can afford to only...
Programs:
By NH: • ULTIMATE HYPERTROPHY P...
By Bald Omni-Man (in the description): • The Berserk Method (20...
If you're interested in these topics in the slightest, I recommend subscribing to all of the channels I introduced in this video and in the links! There is an endless amount of good quality content that you can find from them.
‪@BasementBodybuilding‬
‪@NaturalHypertrophy‬
‪@StandStrength‬
‪@AlexLeonidas‬
‪@AlanThrall‬
MUSIC:
Bukem & The Peshay - 19.5 Reprisal
Professor Kliq - Suburban Breakbeat
Professor Kliq - Leg Twitch
(www.professorkliq.com/)
THE WORLD WE LIVE IN 星 - 何があったか忘れて
CHAPTERS:
00:00 I've been waiting to make this video
00:18 Recap of my previous video and demotivation arc
2:15 What I did after the last video
2:50 I wanted a break from the big 3
3:30 Discovered a video by Natural Hypertrophy
3:50 Important video by Basement Bodybuilding on minimalist training
6:00 Why this video is so important for me
7:40 What lead me to think that strength training was all I needed
8:25 Reddit & KZfaq were very strength oriented
8:55 5/3/1
9:20 "Just get stronger"
9:45 Negative attitude towards isolation/"assistance" exercises
11:40 You'll end up becoming a strength athlete
12:15 Why I played 2 mins of the Basement Bodybuilding video
12:30 Discovering proper natural hypertrophy training
13:30 Why strength hypertrophy programs can be ineffective
14:15 The REAL difference between hypertrophy and strength training
15:30 Powerlifting is a sport
16:00 Hypertrophy training is NOT a sport
16:45 You'll eventually NEED strongly defined, clear goals
17:00 The meaning of lifting
18:40 How this applies to me (and why I still powerlift)
19:15 Natural bodybuilding is kind of like character customization
20:05 I want to make my own program
21:00 The mental burden difference between hypertrophy vs powerlifting training
21:45 Just another drop in the bucket (and that's okay).
22:30 OUTRO
________________________________
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Second Channel: / budgetlivakivi

Пікірлер: 178

@Livakivi 9 ай бұрын

Hopefully you enjoy and learn something useful from this new gym video! Unfortunately its not all that beginner friendly so its probably not the most relatable or understandable video if you aren't all that deep into lifting, but I hope that you're going to take something away from here that will help once you one day get started with lifting or start reaching a more intermediate stage! There are a bunch of links in the description that can be useful if you want to learn more about the things I talked about in the video, including mindset specific videos, programming videos, and just some KZfaqrs that I think are really worth checking out if you are a lifter and have any interest towards hypertrophy training! Personally, I'm very exited to see what the future will hold when it comes to my lifting "career" from here on, so expect to see more gym videos mixed into my regular videos in the future! By the way, my last 2 videos have been demonetized due to the music, which for the sake of creative freedom, I didn't want to remove. To keep making these kinds of videos sustainably, I must share the fact that I very much do appreciate when you become a Patron or use KZfaq's own and direct スーパー Thanks thing, and thanks!

@BasementBodybuilding 9 ай бұрын

Excellent video man! Appreciate the shoutout. You’re very thorough in your points.

@3Runner95 9 ай бұрын

this crossover is wild, waiting for the frenchman to comment next

@Livakivi 9 ай бұрын

Wow can't believe you saw the video already haha! I thought of leaving a comment on a video letting you know eventually or something, but you found it before I was even able to completely announce the video and such! Perhaps YT gives notifications for mentioning channels now? But thank you a ton for making the content that you make! Like I said in the video, it really spoke to me and made me realize and think more about what I actually want to gain from lifting and what's going to happen if I keep going down the route of minimalism with a strength training mindset that lead what you called progressive overload anxiety that ended up doing more harm than good. I'm also inspired by seeing how big of a transformation you were able to make after you changed your training as well. It's ironic but we have around the same training age (from what I understand you've been training for around 7~8 years? Which is the same as me), yet both our physique and strength aren't even comparable. I'm really exited to see what long term gains I'll make from here on now that I'll be applying proper programming and dieting for years to come. Keep doing what you're doing and lets all keep making gains for decades to come!

@leonardo9259 9 ай бұрын

part of the crew, part of ship. The community grows@@3Runner95

@chiefpanda7040 9 ай бұрын

@@3Runner95 really never believed these channels would find each other atleast at their current sizes

@castelia2316 9 ай бұрын

livakivi and NATURAL HYPERTROPHY???? WORLDS ARE COLLIDING

@leonardo9259 9 ай бұрын

OUIOUI MONSSIEUR

@chiefpanda7040 9 ай бұрын

Shhh everyone be quiet my favorite powerlifting, bodybuilding, language learning, home renovation,keyboard, and MacBook channel just uploaded also great you found natural hypertrophy and basement bodybuilding I really like those channels

@s9209122222 9 ай бұрын

A professor in my country said something like this in his podcast: "Don't force yourself to add weight, only do it when you feel the weight is light, it will happen when it happens."

@3Runner95 9 ай бұрын

I fell for the strength trap cause I thought the only way to get big as a natty is to get strong (as everyone was saying at the time), I hated how i looked and lost all motivation, cut down to a otter mode look that was at least aesthetic and didn't care about making progress anymore.. Until I started learning from the same guys you mentioned, now i'm making all kinds of gains again and it all makes sense.

@Livakivi 9 ай бұрын

The strength number chasing mindset for all purposes truly is dominating the internet.

@PatrikZero 9 ай бұрын

I just want to say that I find you very inspiring, the discipline and approach you have towards learning anything and everything is beautiful. I feel like I could watch a video about any topic from you and would still find it meaningful. Your videos (Store Renovation series for example) often have this special quality where they make me appreciate life in a sentimental way. Keep going, I really appreciate you!

@kihei1 9 ай бұрын

Crazy how these videos always come out at the right time, i’m still in the process of regaining my interest in lifting and your work plays a big role on how i view things in general, thank you bro!

@daysandwords 9 ай бұрын

Awesome, nuanced insights as always. It's funny, I feel similarly in that a few months ago I thought that this weird "aesthetic" bug had bitten me and made me care about how I look, which I never had before. 7 years ago when I would run fast, I only cared about speed. If I had to look like a lizard to get a sub-20 5K, then I would. But then somehow I stopped caring about running. So, thinking I cared about physique, I started going to the gym, as you know, but what happened when I started dipping my toe back into fitness was that I suddenly wanted to be fast again. Now I find myself only going to the gym to compliment my running. I'm nowhere NEAR as fast as I used to be but I think I can get back there within about a year because 7 years ago I used to just run, and didn't care about any optimisation, but now I'm looking at what all the experts say, and I'm also seeing that people much taller and heavier than me can be several minutes faster over 5K, so I know with enough time, I'll get there. Great video.

@Livakivi 9 ай бұрын

I do believe that you can definitely get there and get to a peak as well! Personally I suck at running and most of cardio. I think one of the reasons why though was because already since school, the focus with running was always to run as fast as possible for a grade/competition. And naturally most of the internet also focuses on improving at running/progressively overloading rather than just doing the activity for the sake of it. So every time I did it I hated it so much which is why I wasn't able to ever keep consistent haha. This is why this video by Alan Thrall that talked about running kind of made me realize that I can do cardio at whatever pace I find comfortable if its for the sake of health: kzfaq.info/get/bejne/Y7GhfqiXnNzYdZ8.html

@daysandwords 9 ай бұрын

@@LivakiviFor sure. That is a good video. I've realised recently that I should feel blessed to be (at least it seems) one of the few people who enjoys cardio. I mean I hate intervals or all out 5K efforts of course, but I actually like a steady run even if it's a little bit harder, say a 10K at half marathon pace. Not only do most lifters hate cardio but seemingly most humans do. It's a good thing to enjoy something that most people don't.

@user-qf5xu9kt8u 9 ай бұрын

man i love watching your videos, its like seeing you striving to reach your goals makes it boost me to reach my goals as well. well done, keep going strong💪💪💪🔥🔥🔥🔥

@Handlesareverylame 9 ай бұрын

Glad to see more lifting-related videos!

@Crahb 9 ай бұрын

Just got back from studying Japanese abroad in Japan (lots of Japanese study inspiration from you!) and have started to get back into working out now that I have time willing to dedicate to exercise. Somehow your videos always relate to what I'm doing in life and give me motivation/new perspectives on things I'm already doing. Appreciate the video and well organized thoughts. See you in the next one!

@Santiago-ke7yj 9 ай бұрын

HeyLivakivi, I originally started watching your channel for the Japanese content, but I have found that you have a talent for making everything interesting. I've become quite the fan recently and excited to see more.

@Phazonviper 9 ай бұрын

Hell of a coincidence that we've both gotten a boost of motivation. Personally, I had the same intro to powerlifting, but recently I'm looking at hypertrophy training for cosplay.

@nightkaster7 9 ай бұрын

Great video again like usual, I myself am going through the growing pains of changing my training style to meet my goals after blowing smoke up my ass for so long. You, natural hypertrophy, geoffrey schofield and countless others are a great source of motivation keep up the great work!

@Amaury0971 9 ай бұрын

Gotta be the most well done and valuable video about the subject of personal training. Thank you for your work :)

@erdanxiloscient3666 9 ай бұрын

new upload 🥰

@matheusdasilvacavalcanti9250 9 ай бұрын

happy to see a new video :)

@erickminto6778 9 ай бұрын

I just discovered u by linux video and loved your channel, this is what i was looking for youtube

@12bibbyh2 9 ай бұрын

New upload right when I logged on lets goo!!!!

@cartilo2619 9 ай бұрын

NH is a gold mine for knowledge, surprisingly I followed you years ago for your Japanese what a coincidence we both like lifting too

@uiui6272 9 ай бұрын

Hey I stumbled upon your video in my KZfaq recommendations and decided to give it a watch (also watched your part 1 video). Having been into lifting for about a year myself, I believe you've got a good handle on what went wrong in your previous video. You've touched on some crucial points that need revisiting, such as ensuring isolation exercises have the right intensity and volume, addressing a potential lack of motivation (which could be related to overtraining and post-milestone burnout), and why relying solely on the big three lifts might not be the most efficient way to promote muscle growth. By the way, I've found that increasing your body weight overtime (bulking) could really make a significant difference in building muscle mass, especially when focusing on hypertrophy. (particularly in your case because you seem a bit thin compared to your height) Ultimately, it might be beneficial for you to experiment with various training methods and find what's both work and is enjoyable for you. Also, consider diversifying the KZfaq channels about hypertrophy training, you follow to gather different opinions. Hope you find your way through all the bs of gym knowledge (Also really good Clarence impression 😉)

@cheebadigga4092 8 ай бұрын

Awesome video! I think your realizations in this video are called enlightenment. Jokes aside, I always trained that "chasing stimulus" kinda way and basically "talked" to my body about my training and also during my training if that makes any sense. Always worked great in the long run.

@12bibbyh2 9 ай бұрын

fire vid as always🔥

@nielst.6514 9 ай бұрын

Awesome video!!! I've been working out and researching all of this for quite some time, but this video is really a huge epihany for me. I trained weighted calisthenics before, but in the "powerlifting" fashion while the main goal was aesthetics. Therefore I was chasing numbers and not stimulus, and wondered why certain parts of my body are not developing as they should be. This let for me to a demotivating spiral as eventhough I did pack some muscle, the way that my physique looked in terms of proportions was always in my opinion lacking. Now I'm following ATG, and my focus now is to get as much mobility and strength in the lengthened / stretched positions, and then go and do an actual hypertrophy where I will chase stimulus in the deepest part of the movements where I want to focus on with more personalization added to the programs. Thanks for the inspiration Livakivi~!

@Livakivi 9 ай бұрын

Definitely agree on the chasing numbers part! It truly is a big shift in mindset and imo for a lot of people leads to a much healthier relationship with lifting/exercise. Also, there is this hybrid calisthenics routine by NH which incorporates both calisthenics and and weights, which might be fun to check out as well: kzfaq.info/get/bejne/lbZgYM6K3ryxnmg.html Of course, can only keep it to calisthenics too in the way you're now going for!

@yanniiick 9 ай бұрын

Great video, once again

@liftsalot 9 ай бұрын

Nice to hear your enthusiasm. Hope we see each other in gthe gym someday.

@user-xz5bk6xh2b 9 ай бұрын

Yep, still love each video of yours❤

@gs2142 9 ай бұрын

Damn, I left a comment recommending these channels and saying the program wasn't good on your last lifting video. I think it got deleted for some reason, but still happy to see you getting on this path.

@wango6603 9 ай бұрын

Another banger from the most underrated youtuber Imma change my program a bit, thanks

@nicolasalves1692 3 ай бұрын

I love your videos 🙏

@alfrymovie 9 ай бұрын

This is unrelated to the video ...but also related to all videos - regarding the music that you put in the background, It's incredible that we have the same, exact, extremely specific taste in music - from old videogames to vaporwavy barber beats to now intelligent RnB? like, not only I enjoy your videos for the topics' anymore, but even for the choice of music! Since we're having the same sequence of loved music genres I'm expecting in a few months a video with some ethereal breakcore in the background LOL Anyway keep up the good work!

@heavencanceller1863 9 ай бұрын

Wow I was so surprised to see my comment make it into the this video! The reason that I left that comment was because just like you said in this video, it was confusing to me what exactly your goals were because of the unclear approach. I'm happy that my comment may have had a positive effect and made you think about your goals. Love the content. Keep up the great personal journey.

@skyre2039 9 ай бұрын

This was a great watch. After injuring back out of nowhere while laying on bed, I feel motivated again to go the gym after a 10-15 day break. And also optimize the workout for less back strain and more focused hypertrophy

@Ciel_80 3 ай бұрын

i stopped working out for 2 years now, first i hit my goal already, second i'm tired of conflicting info in the bodybuilding world/science. i want to start again and this video is the droplet that flooded the river, so thank you for the motivation

@Synest2 6 ай бұрын

Man I skipped your videos on my recommendations for quite a while, as I've seen a couple of "My progress on Japanese" videos before and it's mostly people boasting about how they passed N1 in like a year because they have no life and studied 8h a day or something, but then I started to get recommended your other videos such as the Linux one, the drawing one, this one, the one about losing interest in mechanical keyboards, the AI one, etc etc, so I thought "OK, OK KZfaq, THIS GUY IS ME IF I HAD ENOUGH MOTIVATION TO DO ALL OF THAT, I GET IT..." The biggest regret of my life was not watching your videos before, I've basically binge watched your channel (this and the store renovation ones being the only ones I haven't watched yet) and you've helped me a lot in not only understanding a bunch of things, but with my motivation to keep studying, to keep training and to start coding again, I can definitely say you are one of the best channels that I know of, and the only one that managed to really make me keep going for stuff that I was really losing the hope to continue, cheers!

@rackinef 9 ай бұрын

bro is a grind machine fr

@daboicoy1364 9 ай бұрын

Less goo another upload while im studying Japanese thank you.

@humanbean3 9 ай бұрын

I've been studying japanese for a couple years and have started watching fitness/lifting content. I've been thinking I could use my language learning discipline to get into shape. This video is really motivational

@Hoppitot 9 ай бұрын

listen to your target language while at the gym for double gains

@Max-gh6px 9 ай бұрын

@@Hoppitot immersion gains

@rafparker 9 ай бұрын

Loved the more hype music in this video, made chasing fitness goals seem much more romantic than just a soulless grind

@bigbrainb4662 9 ай бұрын

Very interesting watch. I was kinda curious about the program you were running but refrained from commenting since you are way more experienced than I am. Still hats off to you for grinding like this. Its very inspiring to watch and helps to motivate me for studying so thank you i guess.

@Livakivi 9 ай бұрын

I'm currently running a hybrid of a squat+deadlift specialization and a more hypertrophy focused program for upper body on the "rest days" of the specialization. But yeah I wouldn't recommend it since its too specific to my own goals right now. If I once make my own program, I'll see if I'll end up sharing it or not.

@aesero-np5gk 9 ай бұрын

YES. Finally a gym video. woooo

@oaksaint4458 9 ай бұрын

Wasn't expecting this crossover, nice to see my favorite channels all in one video.

@oaksaint4458 9 ай бұрын

Also mirin squat form

@kazkami 9 ай бұрын

New upload lets go

@jimmyrustle3753 9 ай бұрын

I did the same thing as well. I started my fitness journey with stronglifts 5x5 because I did not know any better but then got side-tracked and lost discipline (and time) due to school. Also lost the motivation to go back to that program because it just felt like I was just making numbers go up rather than seeing results. I reevaluated my goals for my body and decided to just go athlete/otter mode which lead me to my current program which is a personalized push-pull-leg-HIIT-rest split and have been more consistent and saw more changes with my body.

@gusvanwes6192 6 ай бұрын

Got here from tech over tea. I like the message of the video a lot. I only disagree that lifting is the only way to see the "beauty and strength" the body is capable of. I recently started bouldering and the things I saw other people do, that I couldn't even try and are now within reach, is really what connects this quote for me.

@Livakivi 6 ай бұрын

I don't think it's the only way for it either

@skyshu3366 9 ай бұрын

New vid lets go

@pyrogenic 9 ай бұрын

cool video

@kingwuf4420 9 ай бұрын

I’ve been doing Jeff Nippards push pull legs split for over half a year and it’s amazing. It includes SBD but has a main focus on hypertrophy

@Livakivi 9 ай бұрын

I've actually also ran various programs by Jeff, but I almost always ran them only once (so around 10 to 12 weeks ish). I do recommend them.

@skyre2039 9 ай бұрын

You can check out alan thrall's video on this too. He was discussing this exact thing and how he then transitioned from powerlifting/strongman to hypertrophy. He is currently following natural hypertrophys plan

@skyre2039 9 ай бұрын

Lol just realized that you already put in that video, I commented while watching

@Matty-pn9fy 7 ай бұрын

Jeff Nippard is a great person for this! I would reccemond mike isratel at renaissance periodization, who is a researcher and has a phd in exercise science. He makes a lot of videos about things like junk volume and proper periodization.

@MathGPT 9 ай бұрын

So true. KZfaq was OBSESSED with strength only training for the last decade or so, only recently have they stopped drowning out the actual bodybuilders who have the physiques we are looking for. Strength training is like 20% of the solution tops. You need to do so much more to truly be fit

@punchtheface 9 ай бұрын

Do you plan on making a video on nutrition and eating when doing these workouts? I have a hard time gaining weight because I have a hard time eating a lot of food. Would love to see your take on eating while working out, and what you plan for your meals.

@Livakivi 9 ай бұрын

Idk if I'll ever make a whole separate video on it, but I might touch on it briefly in some future gym video.

@neongooroo 9 ай бұрын

Such an amazing video about the topic! I just get too much anxiety and self-doubt because I just do calisthenics because it's easier for me to commit and now I feel like I waste my time😅

@Livakivi 9 ай бұрын

I know calisthenics guys who have gotten great results just from being crazy about calisthenics. Though the best ones always do lots of variations and isolations within calisthenics too, such as ring curls and whatnot. If you want a more hybrid approach with weights+calisthenics, NH has a program for that which might be interesting: kzfaq.info/get/bejne/lbZgYM6K3ryxnmg.html If you want to only do calisthenics, that's fine too as long as you enjoy it!

@neongooroo 9 ай бұрын

@@Livakivi thanks man, I'll check it out!

@niki-_-chan7661 9 ай бұрын

Ive been bodybuilding for a while a now and I have a phisique Im happy with, I reacently started a program following the conjugate method and that has made my enhusiasm for weight lifting again, if any of you are struggling to keep yourselves motivated I'd suggest switching it up, if you do a bro split, try a push pull split, if you've tried both do a month of experimental and technique building trainign, believe me you'll come back stronger and more motivated than ever, my previous split focused on 3 days with an RPE of 9 or 10 and 2 days of hipertrophy witch had me mentally and physically drained the entire summer but I gained a shit tone of strength and muscle.

@grqfes 9 ай бұрын

"there are no bad gym days" last time i went to the gym i hurt my right elbow tendon on the bench press and now i cant bench anymore or do any pull ups or most things done with arms and my motivation to go just for legs is not very strong. but im in the same boat you were, extremely demotivated with the gym. the only good thing about it now is when i look back on going. like yeah that was cool of me to go before school. and thats it. before i used to enjoy every single part of the process (except biking back home). i started gym 5 months ago (worked out way before then at home though) and i went from 68.5kg to 70-71kg. fucking nothing. optimally id be at 75 by now i think if i kept tracking food and eating right and working out consistantly(i can see on my weight chart the part i used to track was a massive uptick in weight and ever since then ive been plateauing.)

@trowl8715 9 ай бұрын

Really great Video that got me motivated to train again. What are you're thoughts on using calisthenics for body building / getting a great physique?

@Livakivi 9 ай бұрын

Its great as long as the calisthenics programming isn't kept minimalistic. The calisthenic people with the best physiques are often the ones who also do a ton of various movements including "isolation" exercises such as ring bicep curls and so on. A hybrid approach can taken as well, here is an example of a good hybrid calisthenics hypertrophy program: kzfaq.info/get/bejne/lbZgYM6K3ryxnmg.html

@johnarrow 9 ай бұрын

Very informative video, subscribed. Btw, is that a baltic accent I hear?

@YaguiKippis 9 ай бұрын

It's Estonian! Nice ear for accents

@adgeifc 3 ай бұрын

I tried everything on my gym Now i can confidently say it's fun

@prgnify 9 ай бұрын

Liva... this video DID teach me something, even though literally everything you said was something I already knew (and absolutely know more than you, at this point in time) - but you put in perspective that there absolutely ARE people who don't have the knowledge I'm so used to having that I just forgot isn't universal. If I may, here's a tip: If/when you hit your goals with strength by 2024 or whenever, if you then go for that goal physique you mentioned... I understand you are going to follow a program, at least at first, instead of creating your own, so here's my tip: Feel free to deviate from the plan and actually TRY to deviate. Hopefully you're going to have access to the gym (and not just your home gym), so if your program says "cable flys", sure, go and do your cable flys, but then next time go and try like, an incline bench, or whatever is not included in the program. You can't know what you like and what you dislike, so there is no problem in trying out - even if you find you like some exercise a lot, maybe you'd like the other one even more! If you don't, at least now you know, and can get back to the variation you preferred... notes: 1- I know my examples exercise different parts of the pectorals, they are just examples. 2- I know you can target different parts of each muscle or muscle group with different motions and angles of tension, but there is no need to focus on that at first. 3- Yes, to find alternatives you have to understand the whole program, yada yada. We are talking about enjoyment of going to the gym, not peak growth per rep per muscle perfectly for an ifbb pro... So, Liva, go on and chase that pump!

@Livakivi 9 ай бұрын

I absolutely agree on trying out different exercises! I've actually been going to the gym for 7 years and I've done various less minimalist programs as well including PPL, 5x a week Full body, various "powerbuilding" programs and so on, so luckily I have quite a lot of experience with different types of exercises that I personally like or dislike or feel are effective or ineffective that I can finally arrange into a personalized program slowly over time as I gather my thoughts. One of the things I didn't mention in the video as for why I always defaulted back to the minimalist barbell powerlifting programs was also because I undervalued proper non-minimalist programming quite a lot as I was so focused on the big 4.

@prgnify 9 ай бұрын

@@Livakivi I understand. I think I was commenting mostly because of what wikipedia calls "autistic thinking", which is when you fail to realise a different person with different experiences might just not know what you do, etc. I'm quite a bit older than you, and have been going to the gym (or exercising at home) for at least 15 years, if we were to consider sports at a high level as well, then twenty. But not only did I learn a lot from general experience, also when I was in Uni a lot of my friends were from the PT major, then later sports science or kinesiology for masters and doctorates. That was just by chance, simply because our courses had classrooms in the same building/campus. So a lot of what people 'find out' or 'realise' etc., I learned from them, and then I fail to realise that some things just aren't common knowledge. Another example similar to this video; I got into watching Mitch Hooper (the worlds stronges man) recently, and he put two videos, one about cold baths and another on stretching - and what he says on them are things I've known at least for the past ten years - but apparently are still myths that are propagated. Btw, couldn't recommend his science videos more, the guy knows what he's saying. Also, I love everything you make -the algo pulled your videos either because of Linux or because of the renovation series, but since them I've watched all your previous work and will watch all future videos as well. I am going to miss the renovation series, but I understand the importance of your move - and can't wait for what type of content that will bring in your new place. Best, prgnify

@mitchcolangelo550 9 ай бұрын

Same eye opening every powerbuilder has had the past 5 years myself included. Iv gained 10 pounds of muscle since i stopped obsessing over SBD

@the55squad 8 ай бұрын

I think a good way to think about it is that hypertrophy training is simply training your strength across every movement pattern and lift, and not just for 1rm strength. 8rm curl strength, 20rm calf raise strength, and 3rm deadlift strength are somewhat equivalent in this sense.

@e2st869 9 ай бұрын

Great video as always. One thing I noticed was that strength was spelled ‘strenght’ which is incorrect but it’s not a big deal and everyone knows what you mean😅

@Livakivi 9 ай бұрын

I keep spelling it wrong out of muscle memory lmao 😭

@toph7649 9 ай бұрын

i can watch anything you make

@m.wilkinson9559 5 ай бұрын

If you haven't already you need to watch Renaissance Periodization. You're watching primarily young guys with good physiques but they may or may not really have good knowledge to back it up and will often give un-nuanced answers to questions that in reality have many right answers. Someone like Mike Israetel actually gives these nuanced answers and gives you no-bs advice as well and he is also a competitive bodybuilder, sports scientist and a professor. I mean he's got the brains and the brawns and is a solid comedian to boot.

@chiefsosaya7869 8 ай бұрын

I've been watching Bald Omni Man for atleast a year now and it's such a weird crossover to have him in this video lmao

@antonse78963 9 ай бұрын

If you want to train forearms you should try seated, reverse wrist curls, with your elbows on your knees. Its really hard to not use your bicep when standing. also, the forearm has like 6-8 different muscle groups you can train, and i really don't recommend you try to hit everything. Its almost entirely tendons and you get injuries and imbalances easy. I would recommend rice bucket training though, its like a compound lift for the forearms, where you cant really just injure you're ulnaris musclegroup for an example : )

@Livakivi 9 ай бұрын

I haven't tried reverse wrist curls all that much, but I had to stop doing regular wrist curls quite early into it because I started getting wrist pain and various clicks were happening during the exercise. I was able to pop my wrist a lot on a daily basis when i did those as well. Maybe I used too large of range of motion or something. Perhaps it would be better with reverse wrist curls though indeed. Currently I'm mostly doing reverse curls, finger curls and upper range of motion half rep pull ups.

@antonse78963 9 ай бұрын

@@Livakivithats interesting, i dont like normal wrist curls either, but i do know though, that you are supposed to very use light weight for a long time and as you mention think about how much of your ROM you want to use. I have seen people do barbell wrist curls behind their back though, so that the motion is vertical to the forearm, instead of horizontal. That feels safer to me. But yea i think reverse curls are great too, but they are an elbow flexor - and i feel like it makes sense to train the wrist directly to grow the forearms, with reverse wrist curls.

@Some_Guy_87 9 ай бұрын

My biggest issue is that in the end, it always comes down to still doing squats etc.. After 10+ years of doing it I just don't find enjoyment anymore in the same movements, and slight variation doesn't change anything about that (e.g. switching from 3x5 to 3x8). I can see how this hypertrophy mindset could potentially be helpful though, because for me it became quite a frustrating thing since I am like 15% below my all-time high after an injury and just not motivated enough anymore to get back to that. So I basically constantly know I'm below my potential and don't have what it takes anymore to get back to it. Online communities definitely can be limitating, though. I still remember religiously following the Stronglifts/Rippetoe philosophy back in the day and being almost liberated after reading Greyskull LP. I can do squats at the end of a workout rather than at the beginning if it's not my main interest? Whaat? I can add things to workouts I consider important for me personally? Whaat? I can only work out two times per week if other interests have more relevance in my life? Whaat? etc. :D

@Livakivi 9 ай бұрын

Definitely. The channel I introduced, Basement Bodybuilding, basically quit doing those big 3/SBS entirely. Instead of squats he mostly does hack squats and other variations from what I understand now. Here is a video that might help: kzfaq.info/get/bejne/oL2fptp2rLy0iJc.html PS I've actually ran Greyskull myself as well years ago, it was fun because it actually had curls in it haha

@Some_Guy_87 9 ай бұрын

@@Livakivi Weeeell hack squats are still squats for me haha :D. But at least it's a little bit different with that, agreed. I'll check it out. I was referring to the Greyskull LP book with that, out of which the programs are just some examples. There's essentially just a very barebones minimalistic program of the main compound movements spread throughout the week, and then he offers tons of possibilities to extend this with "plugins" based on what is fun for you and what your goals are. There are some templates with curls, "fasted walking" etc. that are shared on the web, but nothing is set in stone apart from the base really. The book is much more about a training philosophy than program so-to-speak, finding your fire for sports and igniting it reasonably :).

@Some_Guy_87 9 ай бұрын

I checked out the video and more of this channel and...it's essentially my second "Greyskull experience". Just changed and extended my workouts and the way I do my repetitions and wow has this been a liberating experience. So thanks for this, really interesting channel for people being bored with the same old powerlifting mentality. Only time will tell if this will end up for better or worse for me results-wise, but I'm having fun again with a hobby that was just "going through the motions" for multiple years now. That's already worth a ton. @@Livakivi

@77coast 9 ай бұрын

Are you ever going to make another video on drawing? You made a followup gym video after 3 months, but it's been 2 years since the last drawing video.

@Livakivi 9 ай бұрын

One day definitely. It's very hard to balance everything all at once, (gym, anki, sentence mining, youtube, other work, renovation, drawing, and so on), so while I've been drawing on and off, I'm not very consistent with it right now. I would love to make a new video though. The reason I made the gym video is because I really wanted to get these things off my chest, especially considering that it was so directly relevant to the previous video and those feelings were still fresh in my mind.

@gosu2212 9 ай бұрын

One of the worst mistakes I ever made was listening to that GARBAGE advice spewed everywhere on reddit and bodybuilding / fitness forums - utter waste of time. Now I LOVE training for hypertrophy following my own programs.

@bobronald736 8 ай бұрын

i've lost all my motivation for gym. do you have any tips to get it back

@humanbean3 9 ай бұрын

Have you seen any armwrestling content? I'm really interested in arm wrestling specific workouts. Not necessarily the sport itself, but that arm strength is something you cant find in any bodybuilder or even strongman

@Livakivi 9 ай бұрын

I haven't really paid much attention to the sport, but its definitely interesting in the sense that the training is pretty unique. Being at a world class level is definitely something only they can do, since the skill and neural adaptations in arm wrestling also go quite deep.

@humanbean3 9 ай бұрын

well said. since you know a bit about it, have you considered adding any type of "arm wrestling" lift to your routine at all? I personally find the forearm, pronation, and above all the grip strength a desirable trait to have. @@Livakivi

@Livakivi 9 ай бұрын

@@humanbean3 I personally haven't added anything with the intention of it being arm wrestling focused, but I've added a lot more forearm work into my training recently as I like big forearms. I haven't had much issues with grip strength (other than not being able to do very heavy double over deadlifts, but that's to be expected) so I haven't added anything specific for that either, but maybe one day I'll have some specific reason for it.

@humanbean3 9 ай бұрын

nice. I think forearms are crucial and a lot of people could really use some more forearm specific training. big biceps with skinny forearms looks silly to me @@Livakivi

@skellderknowledge3621 9 ай бұрын

I want to share my program with all of you and I am open to advice, I am interested in strength, hypertrophy and endurance, I also tried to include some weird self-made exercises that I believe are functional for a real life situation. I run a somehow modified version of 5/3/1 at the gym for 2 days : /in day 1/ I'll do dead lift and ohp, after that I'll do leg press and curl for 3 sets each, each set I'll go to failure, I am talking about 12-20 reps interval as I increase the weight when I feel it became too light, one thing to note I try to go explosive in the concentric phase and slow and controlled in the eccentric. /in day 2/ I'll do bench and squat, same with the legs like in day 1, in this day I add pull ups . At home I train for 3 days: 2 of them are basic high rep calisthenics dips, pull ups, chin ups, Australian rows, different kind of push ups variations in the 3rd day however I do carrying, I have filled two 20 Liters containers and I grab them and just walk around the garden , then I switch to carrying only 1 and do the same, I keep walking like that until my grip starts tiring then i switch to very high rep body weight squats in the range of 30-50 per set followed by calf raise, I'll also include some leg raises. I include rolling my arm in a rice bucket for both grip and forearm and finally I'll literally pull myself up through my house's wall (external fence maybe ?) to practice how functional my pulling strength is. I try to do a steady amount of jumping rope each day but I am bit lazy on that side. I spread my program like this but now that university is back I may change it. Monday: 5/3/1 day 1 Tuesday: calisthenics day 1 Wednesday: rest Thursday: 5/3/1 day 2 Friday:calisthenics day 2 Saturday: "functional calisthenics" : note / I described it as a tough day but I really take my time in resting and it's pretty chill/ Sunday: rest Another note : I am a little bit confused about eccentric and concentric meanings as my English isn't really that good, what I mean is for example slow when going down in squat and explosive when going up

@ItsEfie 9 ай бұрын

This vid as always cool and all, but what is up with the weights at 1:53?

@Livakivi 9 ай бұрын

Oops, wanted to remove a text overlay but cropped the area badly. Can't believe I didn't notice it.

@ruthb5257 6 ай бұрын

The routine you posted at 15:07 is insane. Are people doing all those exercises in one day? Or is it that each new line of workouts is for that specific day in a different week. So, there were three lines of workouts under Monday, those are spread out over 3 different Mondays? Or are people doing ALL those exercises in one day? Because that's like several hours in the gym.

@Livakivi 6 ай бұрын

You can watch the video where its from: kzfaq.info/get/bejne/ndZ2l8thyqixd5c.html And yes, the creator spends several hours in the gym, but you dont do every exercise listed there, you do one or the other, marked with "OR", so Monday there has 9 exercises that you super set in groups to save time.

@ruthb5257 6 ай бұрын

Thank you for clarifying. That sounds very intensive, and that he does it 6/7 days of the week is really impressive. @@Livakivi

@ch3mvolx100 9 ай бұрын

He do be liftin

@toner01 9 ай бұрын

i see this time tracking thing in your videos often, what is it? seems useful lol

@Livakivi 9 ай бұрын

You mean the one in this video? It was just Anki statistics. Otherwise it might be toggltrack.

@bumbumbumbumbumbum 9 ай бұрын

For the last 2 years, my main problem with lifting wasn't the training but the eating. I hated it so much. I still hate it but now habe changed my training radically to get more fun out of it. On all exercises (3 for chest, 2 for shoulders, 3 for back, 3 for legs, 2 for arms - splitted into 2 days I repeat twice a week) i do 3 sets of all out attack, although I have reduced the weig to around 80% of what I was doing before, do the reps very slowly (5 secs for positive and 5 secs for negative motion) and just go till I can't anymore. Thats mostly at 10-15 reps or something, if i'm above, I increase the weight. But I have stopped looking at numbers to track progress cus it was very demanding over time.

@Livakivi 9 ай бұрын

I also hate eating haha

@ollvi 9 ай бұрын

yep me too a big time, also now days i'm mountain biking a lot so it's even harder to get the calories to build or even maintain weight, for that reason i have been thinking my priorities an decided at least for the time being settle for leaner physique and sacrifice size and strength. I went from around 22% bf to 16% bf, while i'm not as strong and as big as i was, but now i look better and my endurance/conditioning is very high and the best thing is i don't have to force feed all day everyday until i want to kill myself@@Livakivi

@honey3762 9 ай бұрын

lift! learn! lift! learn!

@16m49x3 9 ай бұрын

ironically, when I started working out I wanted strength without size. However it would still be important to me to be strong in more than just very specific exercises. So do I understand you correctly, that even if chasing strength in general, the programs you specify still is lacking in coverage?

@Livakivi 9 ай бұрын

Well it kinda depends on what you mean by general strength, e.g relative to bodyweight or just absolute numbers on specific lifts, or just on average across various lifts, or just feats of strengths such as calisthenic muscle ups or front levers and whatnot. Most programs are generally still made with a certain specific goal in mind because its impossible to cover everything so widely at once. Though, I feel like hypertrophy training is great for general strength in the sense that if you have balanced development across the board, you have a wide potential in terms of general strength as well. You won't be specialized to some specific goal such as SBD, but you can always specialize with a very strong muscular baseline aka you'll have a higher strength potential as well. Even powerlifters sometimes have periods where they just focus on hypertrophy for even years straight to increase their muscle mass in order to have higher strength potential.

@16m49x3 9 ай бұрын

@@Livakivi Thanks for your answer. I suppose i primarily mean relative strength and feats. And secondary just an above average level of absolute strength

@milk_drinker 9 ай бұрын

Did you spell strength wrong multiple times to farm engagement? 🤔 I came to the same realization myself and I completely switched my routine to machines and isolation and it makes you me feel so much better. Sometimes bro scienceing the training is effective.

@Livakivi 9 ай бұрын

You mean to get people to comment that I spelt it wrong? Is that a strategy people do lmao I keep typing it wrong from muscle memory, I've had to correct my typing like 50 times in the past few days lol

@GrO0v6 9 ай бұрын

can u recommend some Japanese KZfaq channels/Content u enjoy watching or enjoyed watching for immersion?

@snpidek3261 9 ай бұрын

I think that your original goal of working out for health is valid for someone that is not competing. I trained for strength, but I found it took so much of my energy, both physical and mental. I would say that as someone that does this recreationally it is better to focus on everything, but not overdoing anything. What I mean is to do strength, hypertrophy, conditioning, flexibility and having a wide range of exercises, because hitting one exercise might be good if you are having a set goal like deadlift numbers, but over time you develop imbalances and overuse injuries. And really, would you feel that much stronger in every day life if you raise your deadlift from 150kg to 250kg, from my perspective not much because that strength is specific to that lift. And obviously you should periodize your training and not try to improve everything at the same time, but focusing on one aspect and doing bare minimum to maintain the others, and rotating it after like 4-6 weeks. And also for health you shouldn't push too hard because training is stress and too much of it negatively impacts your immune system, mood and energy.

@Livakivi 9 ай бұрын

I absolutely agree on the part that if your goal is health then strength training at the more late stages is probably not "worth it". Strength training for me was already far beyond health, it was a hobby and a sport despite me not competing. I was often very tired after the gym after hard 5x5 sets and whatnot, which meant that I was much less productive than I could have been, and I also dreaded the workouts themselves because I knew they were going to be hell and I might not even hit my goals for the day and once again regress. It's also one of the reason I prefer to start eventually focusing more on hypertrophy - from my current experience, I feel way more health and energy benefits from hypertrophy style training and I never dread the workouts or leave the gym feeling like I've "lost" if I have a bad day and my strength regressed. Its quite like the Alan Thrall video that I linked in the description.

@adokce 9 ай бұрын

While everything you lay out is well said and I generally agree with it, I must ask, how much do you eat? Did you increase your calories (protein intake) over time? I think if you properly increased that you'd have solved ~70% of your problems.

@Livakivi 9 ай бұрын

It's a long story, but throughout many years I've mostly been eating slightly above maintenance, but since I didn't always track consistently, I probably yo-yo dieted and maintained the same body composition for years. But through 2022 and 2023 I've been eating quite a lot rather consistently and tracking as well. Though I still run into the same issues even when I eat at a surplus and track my calories. I'm still experimenting with my caloric intake to see what I need in the current stage, but currently I've been tracking 3000+ for months straight already and my visible fat% hasn't increased a lot. There is a chance that I store a lot more visceral fat though because my weight is at its peak. I'll probably make a video reflecting my diet history and experiment results as well.

@hitsujihonyaku 9 ай бұрын

do you always wear a mask when you lift, or just when recording?

@Livakivi 9 ай бұрын

Only for recording, its not airtight at all so its pretty ok, but on the squat sets etc where I'm facing away from the camera, I either take my nose/mouth out the mask (almost every squat set was like that in my previous video) or just remove it entirely.

@meicrodon5715 9 ай бұрын

First❤

@bleq513 9 ай бұрын

what the fuck. NH and Livakivi crossover

@leonardo9259 9 ай бұрын

ikr

@capslocked7274 9 ай бұрын

natural hypertrophy is the real mvp

@aa898246 9 ай бұрын

i really wanna get into hypertrophy stuff/bodybuilding but the information online sucks lol

@Livakivi 9 ай бұрын

Check the channels and videos I linked in the description, they all have great hypertrophy focused videos, so I recommend checking the playlists within the channels as well as searching for relevant queries within the channels search bar and so on for whatever you might be curious about.

@aa898246 9 ай бұрын

@@Livakivi yea im gonna try the berserk method for hypertrophy. thanks man

@benster6257 9 ай бұрын

Next noble natty???????????

@zachnunya8749 9 ай бұрын

It takes bravery to unpill yourself from minimalism

@xXDarQXx 9 ай бұрын

hey don't you think your squat is a bit too deep? I'm not expert on powerlifiting tbh but all the form videos I watched seem to suggest you shouldn't be going all down and you should stop at around when your thighs are parallel to the floor.

@Livakivi 9 ай бұрын

Its only too deep from a powerlifting perspective as not going completely ATG is the form that allows to potentially lift the highest amount of weight. When I got started with squats, I also only squat slightly below parallel because that's what reddit/yt (dominated by Strating Strenght and powerlifting) said was the correct thing to do. Though, there also were sources that said that ATG squats put more focus on the glutes compared to parallel squats, which is why I started doing them instead.

@xXDarQXx 9 ай бұрын

@@Livakivi I see, thanks for the detailed response!