please doctor milo make more videos of your training with lenght partials

Great tips. Home gym using Super set of antagonists is far more efficient than going to a gym.

The info on lengthened partials has me totally rethinking my exercise selection lately. I train in a home gym with free weights, so knowing that after YEARS of people calling dumbbell flies and pullovers "suboptimal" or even bad exercises, I now know that they may actually provide better results than the alternatives that were being preached which is huge since I can actually do them and had been avoiding them because the big names in the fitness space were telling me to. Not only this, but I've been dealing with a chronic case of lateral epicondylitis for about 2 years now which has made isolating the lateral deltoid in my training extremely difficult because lateral raises and upright rows both caused a ton of pain in my elbow. Long length partials actually allow me to increase the weight, cut the rom, and get a huge lateral delt pump like never before - AND avoid pissing off my elbow because I'm staying in the range where it is not being levered against hard enough to cause pain.

I do work as a nurse and my performance in the gym before or after work changes dramaticly. I did a powerbuilding style training approach for years and I got nowhere since a "Before Work RPE 5" on the Squat becomes an "After Work RPE 10", when you do about 20k steps over the day and move around 300lbs+ people all the time. Since I switched to pure Hypertrophy training my sessions got much shorter, my recovery skyrocketed and the weight I use doesn't matter "that much" anymore as it does when also trying to maximize strength gains. And also my gains got much better. Even strengthwise.

I like that only training influencers say that you have to FAIL on what you do. Or be close to failure. I failed to maintain healthy diet, failed to get to the gym... so I am on the right track! Thanks for believing in my failure!

just a tip with the camera focus. I'd recommend setting the focus on static for this type of shot. Love the videos, and great tip!

Could also be useful for people just getting into training, who aren't super into it but just need something effective to build consistency.

Thank you for another excellent video, Milo. This advice is pure gold.

Awesome! Thank you! 🙏🏼❤️

a pull-up bar and a dip , you don't need anything else to build basics for start and if you want to buy something that will last a lifetime 1 Power rack best ones are with free weight cable station attachment 2 incline bench 3 barbell + 300 lbs of weights minimum at start 4 adjustable dumbbells with this you can build 95% of your natural muscle potential you buy it once and you have it for 100 years your kid will have it to when you die)

This channel is amazing!

Don't let perfect be the enemy of good, applies here too, and while dropsets and supersets are efficient, and can be fun too, be sure to enjoy your time at the gym. If you are getting dizzy or nauseous, and don't enjoy it, go easier, don't stop going.

Insane performance in the NH debate. Glad it turned out to be a friendly discussion but it was almost no competition at all. King shit💯

Make use of weekends. A Sunday off is a Sunday wasted. Same goes for Saturday. Really emphazise weekends. The best rest day is Wednesday.

Thanks for the video! Much appreciated 💪🏽

Thank you! Valuable stuff. All of these tips combined will save a lot of time. I'm sure most people know a lot of them, but who knew all of them and tries to combine as many as possible? Small efficiencies add up. Though right now I really like to spend time there on my days off to stay out of trouble and save money, there have been points in my life when I wished I could get in and out of the gym faster

Great video! Would love to hear a video on progression methods/how to progress

thanks again! a great video for people i know that dont have as much time as i do

Thank you for your scientifically backed content

Thing is, some people in the gym are so clueless that they just rest for 30 seconds or 1 minute, and they'll ethier say that you don't have to let your muscles go cold, or that they're busy, but as i've seen in your videos resting properly for 2-5 minutes for most exercies is more time efficient than compensating with more sets. And i remember i was triyng to help a lady out, i asked her if i can give some advice advice, and she said yes, then i've said that she needs to stretch out her abs, so basically to do a full ROM (she was doing shortened partials) and then she told me that that's how it's optimal to train the abs, and she got that info from a bunch of personal trainers, while i said that i got my info from trusted exercise scientists on youtube, and she reccomanded me to ask someone irl. She had a good intention just like me, but yeah that dosen't matter, asking someone face to face or online, they can both mislead you just as often. I'd trust and exercise scientist over a personal trainer any day of the week.

Bro EMOMS should be talked about. They’re so effective and scaleable and they don’t take that much time at all!!!! Very good for bodyweight exercises and isolation movements

The best way to save time? Cut travel time to gym. Workout at homes. Bands are great too if you're on a budget. Just get a pull up bar, a door anchor and a good set of bands. Pre-stretch them. Don't be like some exercise scientists who criticize bands but then don't pre-stretch them so they can criticize them. High-intensity training is awesome. Push day? One set for chest, one for shoulders, one for triceps. Done! Myoreps and drop sets are high-intensity techniques too. Love them! Don't myorep compounds though unless you're feeling like a badass. I find drop sets to be easier there. Similarly, pull day is pull ups/chinups into a drop set of horizontal pulling, same traps and then biceps. Three sets, fucking done. Legs? Utilize single leg exercises, drop set them, and see for yourself how much progressive overload potential you have working out in front of your couch. Athlean-X has a great leg extension exercise option too that I love using as a myorep set because it doesn't put pressure on the spine. Similarly, couple of hamstring exercises clubbed together to work as a mechanical drop set, same for glutes, and you're done.

Hugely helpful!

Congrats, Doc!

Great video! 🙏

Amazing!

For some time I did a routine that had 5 min. warmup and then 4-6 giant sets of essentially push-pull-core, doing a new giant set every 4 min. I did the first 2 sets around a 15-20 RM, so good enough to warm up. For 30 min. that's a lot of good volume without compromising rest times too much.

Something I haven’t understood yet. If myo reps produce the same results as regular sets, then why aren’t they the top hack? In fact, why are they a way to “save time?” Why aren’t they the standard way of working out?

Thanks Dr. WOLF , I hope this helps with the algo gains

Btw. you deserve 1 million subs. Now

How do you feel about super setting compounds with first being hard compound then an easier movement. Ex. flat Bench (5rep) superset with dumbbell pullover (8rep). Or a lighter compound with easy isolation towards end of work out. Continue of the chest day from earlier. Ex supersetting (lightier) DB bench (8rep) with tricep extention machine (15)

Would Myo-Reps be a good option to speed up your workout?

Helping the algorithm

I am confused on the dumbell/cable pullover for lats debate. Can you please make a video to finally clear out the air? Many people say it is just long head of triceps + upper chest, some say it is mainly lats...

Hey Milo have you ever searched/worked out with an EMS device? What are your thoughts on that?

Hi Milo, fantastic insights in your video! I've been experimenting with antagonist supersets using almost exclusively single joint exercises for every muscle, averaging around 1.5/2 minutes per set at 0-1 RIR, with a minimum of 2 minutes between sets for each muscle. I'm curious about your perspective on efficient workout times. For an average workout, like a full-body session, what time range do you consider as efficient?

great

What's your opinion on ring dips / push ups etc? Can the additional stimulus (the unstableness of the rings) be of benefit or is it not that useful for hypertrophy? Imagine ring dips with a nice pause at the bottom and a full lockout with flaring the rings outwards just like gymnasts do. Cheers, love your channel.

Superset Bis with Chest and Tris with Back.

So what do you feel is better, myo reps, paused sets or drop sets?

Dr Milo what's the recommended amount of sets for chest per week if training to 1 to 0 RIR?

Was that intro a dig at barbell medicine? If so...intro approved. If not...intro approved🙂

Milo is there no studies showing dropsets working for triceps

Great video! Would love to hear your tips for people with more strength and power goals as well (rather than just hypertrophy).

What are your thoughts about using Supersets in leu of a traditional rest time? I base my programming on a main compound then 2 antagonistic/unrelated isolation movements before returning to the compound for another set. On average its 1minute for each exercise and about one minute of rest after the superset so I'm doing each movement on a 1 on - 3 off system. I come from an endurance background so I generally only need 30 seconds for cardio recovery on most sets, but I understand that can be a limiting factor.

What about the strength aspect of lengthened partials compared to full ROM? Will I get the same or comparable strength gains in weighted full ROM pull ups with training lengthened partial style? It might be a good way to train around golfer's elbow without sacrificing strength and muscle gains.

So, what's the maximum sets to failure?

What I don't understand is how can drop sets be effective, but short rest times not so.. isn't a drop set just another set or sets with a very short rest time?

Milo what are your thoughts on doing myoreps on nearly every exercise (and making exercise selections that make sense for myoreps, i.e. leg press over squat, etc.). Would there be any long-term downside vs. the more typical straight sets approach? Training like this has allowed me to get a lot more volume into my tight schedule but I’m wondering if there’s a better way, or if a combo of straight sets and myoreps would be better?

Lengthened partials more please

Is 1-3 RIR and using a lighter load/higher reps still an effective way to build muscle?

Funky focus

Make a video on how to deload

i have a question about long length partials chef. How can i implement them in forearm workout ? or is it even viable for forearms since the actual range of motion is already short and could that be also the reason forearms grow faster than other muscles ?

rest pauses are legit for it?

Eh, u can get muscle by doing 5 reps if you’ve never worked a muscle before, is it noticeable…nope. How much volume or intensity will make it noticeable…who the hell knows until you try. Work out 30 minutes to keep your body moving. You will not make a huge difference to how you look but it’s going to be much healthier than doing nothing. If I had limited time I would use kettlebells, calisthenics and run. Swings, squats, cleans, pull ups, push ups and runs or jump rope can be combined to keep a person super fit in 3-4 weekly 30-45 min sessions. If you are sedentary, it’s a huge difference in appearance but you won’t get jacked…Don’t ‘body build’ if you are short on time, just workout with overall fitness in mind. 30 mins 3-5 times a week can result in a beach body look if one doesn’t overeat and is consistent with intensity of training. You won’t be close to jacked but will look good enough

Loved the video, but the camera refocussing so much was a bit too distracting :(.

For the algorithm

or lazy people too. Lazy can also mean busy. It's all about context.

If your doctor don't help you get jacked change doctor.

Sounds kinda like HIT

🙌🐺🩺

So... would you say you're, "not a doctor" then? 😂 Tbh I just want everyone to get along haha.

if u dont have enough time to get good workout in ... change ur life bish

Periods of focusing on the background and then your face over and over again

Congrats on the PhD

fix your fkn autofocus my eyes are bleeding

Yes, it's really stupid information again.. if you want to grow muscle.. you train 12-16 times a week..