Ποσό χαίρομε να σε δω να Μήλας με τον Dr. Mike ρε φίλε !! Χαιρετισμούς από Αμερική 💪🏻

Να σαι καλά μα μαν

This might have been one of my favorite of Mikes videos, so much data that can apply to a huge amount of people of different training levels. I am curious about how diet was taken into consideration during the 7 years experiments.

Thank you!@@Agnopes

Thank you, real Doctor Pak and real Doctor Mike. This video is hugely inspiring for me. As someone with a seemingly minimal bandwidth of willpower, I've quit training 20+ times because I just got too frustrated trying to do 15+ sets per muscle group per week, ultimately resulting in zero gains. To combat this, I decided to train at most 3 muscle groups with no more than 9 sets per muscle group per week, with the plan to slowly build up in weekly muscle number trained and sets from there so the relative training volume change isn't as extreme as my past attempts to go from 0 to 100. Funnily enough, "nonoptimal" training with good consistency has resulted in more net gains than my many sporadic attempts at "more optimal" training with poor consistency, all while feeling less effortful. LATERAL DELTS, BICEPS, AND FOREARMS BAAABBYYYYY.... for now (might add Chest next). P.S. - Dr. Mike, please don't look at my custom mesocycle templates in the R.P. Hypertrophy app

he preempted all of mikes gay jokes

Ya they are like two members of the same body. A regular pair of testes.

FR. WAS SEARCHING FOR THIS COMMENT.

@@BigBADSTUFF69as a fellow Greek, I can say we see gay jokes coming a mile away.

I wish this continued on pornhub

RP has a video of Mike talking about training differences and muscle growth among different age groups

@@fox20rps94 Yes, I've watched that video at least twice. (kzfaq.info/get/bejne/qJ6qlqlnutqbnKM.html) I am suggesting this be a topic for the RP podcast, where the listener gets a whole different level of nuance and insight, plus Nick's take on things.

He has one - it's good!

Why? You're literally just dying st that point.

Me too. In my own experience, getting back after a 30 year absence from lifting, it’s definitely possible to build substantial muscle (i restarted my training at 55). However, after those initial “newbie” gains all over again, it’s been a damn dogfight scratching out consistent but small gains. I would honestly say that it took me 3 years to gain what took 6-9 months in my 20’s. Body composition is also much more challenging, as any surplus seems to go right to the waistline. I’m happy with my progress though. Biggest issue for me has been avoiding injury. Tendonitis is a bitch at any age but can really stifle you when older.

But would he be able to beat jason genova? It would be sickening. The pissening

​@@DarkoFitCoachJason's current state is melted brain from Haldol

I have legit purchased 2 shout-outs and 1 order 66 from Jason. I am a certified P*ss trooper too. Real ones know@@DarkoFitCoach

thanks

@@johnpeterson9266 i know, i know. It was worth a shot and ofcourse the pissening cannot be fathomed by us mere mortals

Absolutely 💪

I used to train ~6 times a week (3-1) but in the past year I was forced to switch to AB training with fixed schedule 3 times a week (with ~1 actually less per month due to various reasons) where am doing 6-7 sets per muscle group (x1.5 rounds up to roughly 9-10 weekly) and i have more strength and muscle mass than I had in my 20s. As long as you train properly and are not afraid to push yourself, low volume but consistent training can definitely give even better results

It is absolutely better to do something than it is to do nothing.

D

D

I feel totally seen 😂

💯 started in September after a 6 month dual hernia. Best results I've seen.

This is my second week on the Mike Mentzer Program and I can already feel my gains. I'm also able to lift more (increased weight) and with better form. No muscle lost at all.

The problem with mr Mentzer is that he took for granted that everyone could train with sufficient intensity, which is NOT the case. THe average person's intensity is ridiculously low, since they will most likely stop at mild discomfort, and they will also lack the ability to recruit muscle efficiently. But even then, even an intermediate athlete couldn't match the intensity Mentzer would put on the table, the guy allegedly took motherfucking SPEED before his workouts. The guy was literally tweaked. Of course he could output way more intensity.

@@darymetal he has video's and interviews talking about teaching intensity to a brand new lifter. Also, he definitely used meth and I believe moreso after his competitive career. That said it's not that different than all the lifters (especially recreational lifters) who are on vivance for their "ADHD".

@darymetal the era he was doing drugs he wasn't a bodybuilder any more.

Mentzer would be proud of thy

Great to hear! What were you doing before and how much now?

@@bigcson Before it was mostly sets of 1-5 reps for 1 to 3 hours spent at the gym, focusing on compound movements. My goal was just overall strength, not hypertrophy. I'd be done when I felt out of gas. Then take 2-4 days to recover fully for that muscle group. Now I try to stick to the 12 sets per muscle group per week, being mindful of the stimulus to fatigue ratio, by using lower weights, for 6-12 reps and slowing down the movement. Still doing 1-5 rep sets but more as an exception than as the base of the workout. And I leave the gym still having energy and it takes 1-2 days of rest to recover now. And strength gains are faster now.

i did the exact opposite and my strength is going up. why is lifting so confusing T_T

I think you are seeing progress just because you are doing something different. If you do the same thing for too long the gains stagnate. I cycle different rep ranges for periods of time. Or I listen to my body and let my body decide.

What’s your workout routine ?

I do 4wk cycles of 3 different full body workouts (squats, deads, bench, rows, push ups, pull ups etc) and progress each week with the 4th week being my max week, then deload for the first week of the next cycle. I don’t necessarily increase weight in a given exercise each week if I’m already working close to my max so I push it in other ways like another rep or focusing on improving form etc. I have 2 small kids and the gym I go to has very limited childcare hours so sometimes I don’t make it for all 3 workouts every week. I try to at the absolute minimum make it once per week. This has been enough for me to keep making gains and at the very least maintain during a season where I don’t have a lot of extra time in my schedule and not a lot of help (I work 12hr ER nurse shifts on the weekend and am a stay at home mom during the week). Knowing that even a small amount of lifting is beneficial has been a major shift in helping me to stay consistent even when I can’t spend as much time in the gym as I’d like to.

This is the way! Shoutout to you for putting in the work as a mom while it’s easy to put it off.

@@XTheSpartanX7thank you so much!

I've been training since I was in my 20's. When I was younger I did a lot of volume, I'm sure plenty was junk volume But after I had my 5th child at 37 my body just wasn't able to recover like it used to. I got pretty depressed about it honestly. I started messing around with the volume and training smarter, it's made a world of difference. I doubt I'll look like it did in my early 30's, but I'm seeing that I can get at least close And im not dead for 3 days after

Guys, there's Knowledge in these sentences 👆

Turdsday 😅

@@snorman1911 I mainly train on wedensnesdesday

Same here, I wish I had discovered this training method before.

I wish more people gave it a try. Everyone that I have put on low volume programs have been amazed that all the additional work was for nothing and was in some cases holding them back.

I think especially for those with physical jobs, or in my case physical hobbies. If you're out surfing, running and playing sports, high volume just isnt a great option because you already fatigue yourself doing other stuff@@joojotin

with slow eccentrics and pauses is like 8-10 sets my mrv for some bodyparts lol

How advanced are you? If you're not at least in the late stages of intermediate then of course anything will work

@@tryingtothinkofsomethingcool Wait till you understand that advanced people dont need more but less volume

Lots of great information on banging men!

His Hercules T-shirt is 🔥🔥!

Which muscles required more?

@@johnjohntv1195 usually smaller muscles, like the individual heads on the quads, biceps, heads of shoulders etc. but it's very individual

@@johnjohntv1195 I have found that my biceps don't respond very well to heavy weight or low reps. I have to do about 20-25 reps and usually 9 sets. I hit my calves with about 15 reps and my side and rear delts with about 25.

Height?

@@DonnieDarko727 I'm 5'8".

Oh for sure. I’d say most lifters don’t need more than 8 sets a week.

Another factor is life. Once you hit your late 20s, you already have real and heavy responsibilities -- career, family, etc.

Sounds like Tactical Barbell - the bare minimum you need to get fit!

Thats the same I did- just literally 90% free weight compounds lift with 1 or max 2 sets on some isolation I look the best ever and Ive got more time for other sports

i did push ups and pull ups while i worked every 30 minutes all day for 8 weeks during covid. best i ever looked.

Yes, you're main lifts that you do first were probably very dialed in. As far as everything else probably was in the gutter?

3 sets of five reps? Thanks

Legend 😂. Israetel has done nothing in the sport.

Methhead

Completely agree with your arguments about over-training and the trope of spending multiple hours in the gym. I am in better shape than most in the United States and I’ve only ever trained maybe an hour tops in the gym per session. I despise spending more than an hour in the gym, I ain’t got time for that. In my experience it’s been important to be efficient and consistent in the gym to maintain or grow naturally (I’ve always been natural). Also, I’m 100% convinced great genetics has given me a big advantage as well.

i overtrain, but my vo2max is also like 300

So whats your weekly volume?

Whats wrong with doing 7 exercises a day on push Pull legs Split?

There's nothing wrong with doing even 5-7 exercises for 3-4 sets in a session. The problem is trying to do that 5-6 days a week like a lot of guys do. The way I see it, you have to choose: either high volume, low frequency or low volume, high frequency. The guys that ARE able to train with that amount of volume 5-6 days a week... well, they are either on stuff or they are not training as hard as they think (in terms of weight and RIR).

I’m 3 years out (completed treatment 18 months ago), and really think it makes a huge difference to keep working out as much as possible. Mentally, too. It took me about a year post-treatment to recover normally again after workouts; the extra fatigue takes a bit to shake off. But I’m back to normal volume now, and working my weights back to where they were. (I lost some muscle mass with the caloric deficit, so that was inevitable.) God, the endorphins from getting through a legit workout without keeling over are like air after almost drowning. I’ll never take it for granted again. Best of luck to you; you’re doing the right thing!! Patience and frustration were the hard parts for me; I hope you easily find your zen and can just grind through it ❤

Keep going.

godspeed with your recoery brother, you got this.

Don't let that mf take your life away from you, rep out those irons. Keep pushing brother

Godspeed brother. Wish you the best and even more size!

I've gained 40 lbs in the past 2 years training Mon/weds/Fri.

@benjamin What’s a typical workout for you? Is it the same for the 3 days you’re in or same muscles hit but different exercises?

@@benjamindavis2475 That's pretty much how I started back in the 90's doing full body every other day and only 3-4 sets to failure per muscle group each workout. I had really good results doing just that for a good few years

Only? Lmao

Εξαιρετικός ο Πακ και κάνει ωραίο δίδυμο με το Mike!

Fellow Texan her that comment had me dying lmao “a hot one and a really hot one”

Landscaping is hard work but that shit will make you fuckin strong.

@@maseay91 I used to live in Houston and yea, its pretty much true. Hot and really hot, and very humid. Thats basically what you get.

Exactly! But it’s funny in this interview, they still don’t mention going to absolute 100% momentary muscular failure. “Close to failure” and Mike Mentzer style of failure is completely different. I’d love to see more literature on that style of training. RIP Mike Mentzer

i think with compounds you also have the problem of reaching plateau due to 1 or even multiple weak muscles involved with the movement and it may not be the ones you would assume. Always good to check the ego and go back to the drawing board and lower weights for a while while you re-perfect form

exactly what nor said, in my experience dropping a dime and reperfecting form whilst doing volume has allowed me to throw a nickel on when going back to strength training

Easily. The pissening

That sounds like a Mentzer approach.. what do your workouts look like?

@@Polentaccio yes, it's along the Mentzer principles. One set to failure for each exercise. 8 second reps: 4 seconds to lift the weight and 4 seconds to lower it. If I'm really busy, I do two work outs in a 10 to 12 day cycle. Upper body workout then take 4 to 5 days off before doing a lower body workout, then 4 to 5 days off before repeating. Currently i'm doing 3 workouts (arms & shoulders, chest & back, legs & abs) with 3 days off between workouts.

I’m 32. 2 sets to absolute failure with strict form and no assistance reps on one exercise per body part per week. 3 weeks on 1 week rest. Every week I gain 2 reps on every exercise until I get to 25 reps and then I add weight and start the cycle with a new weight I can get 15 reps with. I’ve always loved to train as hard as possible with good amounts of volume but with age and not using testosterone this is what I’ve found to work and be super comfortable. I’m going to try 1 set per week but go with assisted reps after failure and then maybe a drop set aswell. Less is more sometimes

Got to laugh at the I'm 32 or I'm 40 yrs old comments 🤣 what's that for to do with how you train ? your still relatively young and at your peak you should be able to train full throttle it's not as if your in your middle 70s ffs 🙄 I'm 65 and still train hard 3 maybe 4 times a week whilst still in full time employment stop ma King lame excuses

@@barrybarnett731 your training hard and a 30/40 years old training hard is 2 different things. No one is making excuses we are just sharing experiences on how to get better gains. Training full throttle as you like to say has never ended well from my experience and from what I’ve seen time and time again. Good luck macho man

Arms are grew as well?

​@@paradoks7487 of course they would grow. Are you dumb?

Doubt it, seeing as there’s a studying outlining why 52 sets is better than 22 sets a week.

I feel this! For along time I was doing 30sets per large muscle group a wk and around 20-ish sets for smaller ones per group. switch to 22sets per large and 12 for smaller. It doesn't feel like i can no longer spend time with my family cuz I'm to tired as I can barely move. about to drop it again to just around 15 sets per wk for all muscles n see if that helps.

Many of us have been waiting for this pod; it’s about time someone’s eyes are forced open. Now we can bolster it with reducing injury with slower low force movements and lower weekly doses of stress created everything lol

And so did the rest of the bodybuilders of that era. But rn. We know more. We know where he is wrong and we know where he has a point

where he did know wrong?@@googlefaps5883

Were you on steroids tho?

@@captainjacobkeyes6733 nah. Not being on steroids is why less volume worked for me

@@Ryan-wx1bi ah ok I get it. I agree less volume feels better to me. It’s also a practical thing because my workouts are shorter and I’m less burnt out

Yup, about same. Been doing controlled chest press machine and then higher rep on cable flys and it's been great. 3 sets each, twice a week ish

It varies from person to person and training age but 12 quality sets per week is well over the 90% of optimal gains for most everyone. Keep up the good work.

Assuming you are using good exercise selection and getting close enough to failure, then yeh you should be all good. Best thing to do though is just track your progress in your lifts. If they're going up over time, what you're doing is working.

Yeah agreed.

Yes! I was a personal trainer 20 yrs ago and a 70 year old client flipped everything I thought I knew on its head. He came in day 1 looking like he needed a walker. He said he could only come in once every 2 weeks. So of I designed a full body workout with just a squat to failure a press to failure and a pull to failure. Then did what I'd call strength mobility. Son of a gun made the most incredible transformation I had ever seen working out once a week (he said he also did the modified workout at home on off weeks,but not as hard). He couldn't do a bodyweight squat when we started and 6 months later he was pumping out 30 holding a 25lb dumbbell. Lat pull down was really crazy. Every time he came in it was like a new person. I based everything off last workout and expected him to do a set of 12 and he'd just keep going to 30 reps with the heavier weight everytime. Lots of piddly warmup sets just because I was afraid of injuring the guy but I think that's a main component. The Bob workout I call it.

I think many people overestimate how much volume they need. In reality, if you do two hard movements per body part for 3 sets each, done twice a week while pushing hard and progressing in reps and weight, you really think you would need more volume to grow? That’s 12 sets for the week. I’d argue most would be better off with about 8-9 sets. I’ve never been a fan of higher volumes and have never responded to it. Something I’m kind of wondering about, and Dr. Mike mentioned it here, but withall that volume will come some increase in muscle size simply through swelling and inflammation, however, that’s not actual muscle growth. As soon as you lower the volume (which, in many cases inevitably must happen as it’s hard to sustain) your muscles will lose a bit of size. But then as soon as soon as you start doing higher volume again you pump right back up. I’ve noticed for me it only takes a week of training this way to see the swelling and then another week to lose the swelling, even when still training but with lower volume. If you can train with these higher volumes and sustain it then go right ahead and keep doing it, but if you’re an average lifter you’ll probably have to use less volume otherwise you just start stalling as you’re not recovering.

naturals have limited level of testosterone and it takes time to build up the level for next enjoyable training, only jabbed druggies can benefit from more than two trainings days per week.

Nicely stated

You can always make a step to a 4 day lifting routine. Monday - Lower, Tuesday - Upper, Wednesday - Rest, Thursday - Lower, Friday - Upper, Sat&Sun - Rest.

This video should also reassure you that if you miss a day its not gonna be as bad as you think. Because you need less volume that you think.

You could do a split but if full body is working for you just keep at it, unless you want to change it up. I personally love full body, gives me the best recovery.

Your maintenance volume in a deficit becomes what your minimal effect volume is in a surplus

Remember getting some pretty hard preworkout a while back, i would do sets of 10 with 250kg on the leg press and that day that preworkout kicked in(yo) i did sets of 8 with 320 over and over and over😂😂... I've always had an issue with MENTALLY getting into my push hard mode but that day was flat out funny. Not to mention that press was after a grueling 4 sets of squats so it's not like I was fresh...mental stimulants are great for permanently depressed/wanna die types of brains.😂

Pretty sure there was a study done on that and they said that even as low as 1/9th of your regular volume should be enough. I would personally go a little higher but maintenance is MUCH lower than to gain. Edit: they even talk about maintenance volume in the video. They talked about 2-4 sets being enough.

I'm more of a calisthenic type of athlete I don't really get that much of a hypertrophic response I am native American. I think maintaining is mostly about, remaining consistently active, good protein feeding windows, and giving your full body some form of exposure. I just did bodyweight exercises when I was trying to maintain, and a few heavy sets of squats. If your body is getting signals to keep the muscle, getting the protein, and those muscles are occasionally being used and fatigued. You should keep most of it.

For something like 3 months? Get 3 sets at 5 RIR per muscle group in and you'll be fine. You'll lose your pump and a negligible amount of muscle but it all comes back in a couple of weeks of serious training. I do that often to focus on my tennis. The video talks a bit about that around 11:40

Why go for 5 rir? Why not 0-3?@@zepintoferreira8431

Do fullbody 1-2 times a week and 2-4 sets per bodypart. Worst case you maintain easily and best case you continue to build muscle and strength.

I'm similar with quads. 4 sets of squats and I need a wheelchair for 3 days. I do another 3 sets of leg extensions on another workout and that's it. 7 sets per week and gains are incredible.

worm up? or nahh?

Same here with the hammies man. I do three sets of hard rdls and I am toast for three days. I genuinely think a high volume paradigm is assumed because people are either half repping, not milking the eccentric, or simply not trying that hard. I now average about 6-7 sets a muscle group per work out and I get way more sore compared to how I used to train with 15-20 light junk sets per muscle group a workout.

Bodybuilders typically give bad advice on recovery time because they're taking steroids and growth hormone and as a natural adding that much volume will actually inhibit your growth. Your body is pretty good at telling you when you're over doing it and for me I train at most 1 or 2 times a week the same muscle groups and if I go beyond I start to notice that I make little or no improvement. I used to do high volume and had a terrible time growing and since I've gotten older and wiser, I take my recovery process very serious and it seems like every week I'm making consistent progress in the amount of weight and repetitions I'm able to churn out and this is on top of running marathons.

thats muscle memory not something to do with low volume, and 50% of your lifts in 10 months isnt notable

How old are you? How long did you stop training for? How much did you weigh then compared to now?