GRAB MUSCLE BUILDING 2.0 BELOW! moosecoaching.com/pages/muscle-building-2-0

Be heavy lift kind!

I think you may have mixed units at the end - 2 g per *kilogram*, or 1 gram per pound, is a great guideline for protein. Two grams per pound is a heckin' lot!

Basically, that’s the plan I’ve had so it’s good to know I’m on the right track! Thanks Mitch and best of luck at WSM!

I enjoy Mitchell's positive energy. He seems to really be having fun with it all

Awesome vid dude. Def what i needed to get me bakc on track. Going to be going harder more often

This is exactly how I train. Thanks for clearing everything up!

Mitch, I respect you for everything you accomplished in so many sports, I love the LHBK mentality, and the great scientific content, but I don't have time to watch all your vids. But when you put Pudzian in the thumbnail, I HAVE to watch 😀

This is good information for anyone anywhere training anything.

Nicely presented!

Great advice, validated my thoughts. Might check out your program cheers

Thanks Sargent Slaughter for another great video😊!!!

I always love your education videos. Clear and concise. Good luck at the Arnold!

Pretty cool content, I used to trained in the 8-12 rep range and 4 to 5 sets training 5-6 days a week, then I changed, dropped to 3 sets and 6-8 rep ranges 4 days per week, I’m training better, my strength has improved and I have put on more muscle. Since my training session are shorter I can bring more intensity, I feel like when u do a bunch volume I don’t get the same energy or intensity. In the accessories exercises I do 8-12 red ranges.

This Guy is Gold, forever your Fan!

2g of protein *PER POUND!?* Don't you mean 2g per kg of bodyweight? Or 0.9g per lb (roughly). The general rule is between 1.6-2.2g of protein per kilo of bodyweight, but 2g per pound is insane. I'm 77kg and that would be 338g of protein a day!!

I want to see a video about jerks versus strict presses in comp

Thanks for another great video! I just got my tickets to see the Arnold, I'll be rooting for you there, any chance you will be selling merch or be around to meet people?

Said more in 9 minutes than many in an hour. Great stuff mate!

Biggest mistake IMO experienced lifters make is overtraining. As you get stronger and older you need more rest to avoid injuries and continue to progress. You don’t have to train your whole body every week. I nearly quit lifting in my mid forties as I was picking up injuries which I never experienced. I was also so tired all the time. Now I focus on stretching daily and lifting infrequently. Mitchell does offer amazing no nonsense advice which I am a big advocate of. He is still in his prime so can lift 4 days a week no problem. I have been young now I am older it takes more work ensuring my body is ready to lift and recovery from workouts. Mitchell is a thinking man’s strongman. Love this channel.

Mitchell hooper you’re the best strongman ever! Greetings from the Netherlands

Great instruction

another excellent video from one who lifts heavy and is kind!

Such a gentleman, the strongest one at that.💪🏾

Love these vids

Great video! This matches my pattern for strength training days, so I'm glad to get confirmation from a pro. The main difference for me is that I'll mix three days of pure strength training with two days of HIIT or cross-training, focusing on speed, cardio and flexibility.

Love nerding out on this ❤ thanks bro #LHBK 💪🏼

I’ve always heard something like 12-24 sets a week per muscle group, but that’s usually in a body building context I’m curious what that looks like for powerlifters/strongmen. I’m guessing doing 12 sets of the big 3 is a bit overkill so we do accessories, but how much and what’s the benefit of following heavy bench with cable crossovers/ incline dumbbell. The other big question I’m asking myself is how much to modulate intensity week over week. For power lifters I’ve seen something like rpe7-7-8-9-deload, I’m just not totally sure how to apply that scheme.

I always show up and work out, even if it is reduced volume due to stress just to make it a habit. Anytime I really don't feel like it, once I get going and focused I feel a lot better

Hi Mitch, great video, thank you very much. I do power building 4 days a week, is it okay to run 5K once or twice a week on my rest days? or rest days supposed to be no workout days for muscle growth?

I've been doing pull, legs, push repeated twice a week. One thing I think I could improve on is intensity not so much for the heavier lifts but for the accessory exercises.

If the demand is there muscle building will happen, one thing people forget is the resiliency built in the tendons and connective tissue, something a lot of old-time strongmen would talk about. That's why I overcoming-isometrics can recruit so many muscle fibers, and build you some muscle. Same with eccentric training and speed (impulse) training

Interesting, I haven't tried overhead push/pull day vs. horizontal push/pull day, I've always done push & pull separately. Might have to give that a try

I deal with chronic insomnia, have for my entire adult life. As a result, I don't schedule rest days. I take them as I need them when my sleep is really bad, or my joints are killing me. lol. But no sense planning a rest day, sleep is fine, but then next day, supposed to be say, chest, but my sleep is crap. Nope, I'll go hard when I can, and rest when I need it.

Now the fights are off the cards Mitch can stick to Strongman

Given your background as a marathoner and your present in strongman, I'd love to know your views on strength training for runners. I'm personally interested in trail running, so lots of hills, but any video on the topic in general would be cool.

Every person shown and talked about in this video is on peds and what someone uses plays a huge part in how they look and what they lift

Lets go!

to be fair this is more strength orientated, since anything below 5 reps is mostly strength work and one could argue that below 8-10 on most movement creates unnecessary fatigue, just as high reps above 15-20 do, except fre weight squats and deadlifts where anything outside the 5-10 range is disproportional fatiguing in relation to the stimulus. also one important distinction I'd make on the acessories is the ones you use to make the actual movers stronger and the ones you do more for stability, longevity(like rotator cuff exercises) and maybe looks. now the movers for your main strength movements should be grown with relatively low reps(5-10) most of the time, thile the others(rear delts, rotators, glute medius, biceps, calves, most of your back(aside from the heavy strength specific work deadlifts provide) can really be trained how you prefere, though joint health and sparing both your nervous system and your passive structures should be a priority to not interfere with the more strength oriented work where you don't really have a choice

A conversation between you and Dr. Mike would be wild… just two fitness geniuses haha

Well there's actually four ways, commonly the three like you mentioned would be the eccentric overload or the damage, you would have the metabolic overload or the hypertrophic metabolic buildup and then the progressive overload or the tension, but there's also one called nucleic overload which is typically achieved from doing certain things daily which can increase the amount of nuclei in each muscle cell

Feel validated that my upper-lower split looks very similar to this. THe only difference is I do the accessory lifts for the opposite day e.g. bench accessories on OHP day. The logic is that It gives me double the frequency of exposure to those movement patterns. Probably different for more advanced lifters though.

Loved muscle builder 1.0 #LHBK

Where did you buy this miniature MacBook? :P

your scientific approach is awesome. you should work with mike israetel

I watched one of your deadlift group training videos this week and managed to hurt my back yesterday trying to implement it.

I have. My fat free BMI is 26 and I'm 53 and lifetime natural. Dan John thinks that if you get stronger and stay stronger for months, your body has a delayed response of eventually relenting and laying down more muscle. This is a different general mechanism than the simple protein synthesis increase for roughly 36 hours after activating mTorr. I agree with iDan John on this and most naturals will gain muscle this way, safely getting stronger and staying stronger for several months and then getting to the point where your body would rather add muscle than have to ramp the neural drive up all the time to move weights. If you do things that require strength once, it's most efficient for the body to ramp up neural drive. If you do it regularly and frequenty, it becomes more efficient to add 3-4 pounds of muscle here and there. Also I am an exercise physiologist and people who get big from sets of 15+ were almost all on anabolics. And guys on anabolics can grow from 5s or just about anything anyway, but I think the higher reps may have helped them avoid connective tissue injuries.

2nd try asking for a collab between you and Iain Valliere, or James Hillingshead after the Arnold UK

Just switched to 20rep all however I can get there 10-6-4, 5-5-4-3-3 only breaking 5sec or so. Always 10-12reps before or lower plateaued. Making great gains again always flexing muscle before starting

as you started this video comparing to guys who were know to use steroids\ped's, does this apply to natural casual gym goers?

We always hear about "eating in a caloric surplus" and eat loads of protein. Whats the suggested way of bulking muscle while losing fat? Is this even possible? For people that are 30% body fat and want to drop to 20% while not losing muscle mass.

As a natty I pretty much did sets of 3 mostly and got my bench to 490 weighing 228 with a pretty long wingspan for my height 5'11 76 inch wingspan

What do you think of 3 full-body a week?

Most of the scientific literature studies are bias and not peer reviewed who’s funding it and for what reason sounds bizarre but Alexandre Bromley put up a great explanation for this worth a watch

Are you still fighting on the 17th?

Based on their genetics and “generally how they train”. Generally I guess includes a fair dose of steroids. Very polite. 😆

I haven’t really taken many rest days in 2 years, and I’m at a good place physically rn and haven’t had any major injuries. I’m 37, maybe it’s genetics or something? This was the case both enhanced and not, the only real diff there was fat retention for me (really low dosage). But I also try to use a strongman approach, I don’t do a ton of reps and try to be explosive. It’s worked for me, but admittedly I haven’t really tried rest days much either.

I’m always curious about the muscle building and the power connection. You hear powerliflif say how you don’t really need to trade for muscle, but they have masSive muscles…like your quads…

I personally work upper body with 4 days rest. I feel 2 days off is not enough for me. Same with legs. My legs will be super Super sore after 3 days of intense training. I do 6 to 8 reps to absolute failure. With 90 seconds rest in between sets. This works for me If I did this training I would be burt in a month.

Sir, can you make a video on how to loose body fat and get stronger at the same time

I like to do everything Fitness is an adventure always like challenges I like Plyometrics calisthenics yoga bodybuilding style workouts powerlifting kettlebells Nautilus machines Life Fitness machines I like lifting heavy I like lifting light and getting a good pump I like whatever rep range I feel like doing I've gotten to the point where I like to experiment I guess cardio is awesome doing all kinds of different stuff from battle rope to sledgehammer to Indian clubs to sprinting jumping endurance

How do you feel about PEDS in strongman

So I remember from one of the mainstream bodybuilding mags maybe 18-20 years ago, they recommended that if you were bulking, you should try to get 1g/lb of DESIRED bodyweight of protein. And then 1g lb to maintain or cut. For average, normal people. But, having spoken in depth with a pair of world record setting powerlifters, the elite athletes willing to put their health on the line to be at the top of their game? They both would eat 2.2g/lb + when driving to the top

Thougt we were past the stage where we thougt metabolic stress and muscle damage was a driver for hypertrophy. Thougt recent studys showed that mechanical tension is the only driver for muscle hypertrophy.

2g protein per lb of body weight is crazy, specially considering most youtube watchers are probably overweight. I usually recommend 1.7g per kg of lean mass or goal weight if lean mass isn't known.

Yes.

The real question for me is how much protein do i need as a natural athlete training 3 to 4 times a week for 1 hour. I understand people on PEDs can synthesize more protein, and many many amateurs use PEDs as well as the professionals. So how reliable is the scientific research of they don't take in account who is natural vs enhanced in the group. Nobody answers this question, maybe you will. Protein vs age? 20 yo vs 45yo vs 70 yo?? I find one advice for everyone quite remarkable. Especially since too much protein is sometimes thought of as one increasing risk factor for cancer. Did you ever hear of that or is it a myth? Or is it because too much protein is transformed to glucose? Sorry if i confuse information. The basic question is the same. Natural vs enhanced 2g/kg protein? Are you able to metabolize that?

For sure yes, heavy lifting build more muscles.

It does. But not nearly as much as mucle under tension for high volumes does. There is a reason why body building training is vastly different to strongman and powerlifting training

yes it does

Wait a Toronto minute here, your off season training program is based on a 5 day workout plan now you say 4 days is enough? So confused...😢

Was that anatoly at 4.50?

No age is a factor and lots of folks have said this, so itnis NOT unheard of.. 😊

3:00 I also only do sumo if greg ducette is standing in front of me. 👍

On the bodyfat percentage just using the skin nip measurement surely wont give you the bf percentage accurately? As a huge strong man you have much more dense muscles and bone mass etc so as a percentage the bodyfat you carry is alot lower than you might think

I get exercise every time I open the ridge!

I wonder how those programs work without juice. It's all nice and shiny but no one knows what it dose to a natty like me, because my regen time is way higher then a juiced up one.

👍

I got worried when you said 2g per pound.... I have NOT been eating enough 😅😅

Hormone levels matter, no one ever likes to talk about that for some reason. The big "secret" shhhhhh.....Can you make a video touching on the subject?

What do you like better. 3x3 or 5x5 with lower weight?

If you get to mechanical failure you've maximised mechanical tension regardless of the rep range.

It would highly suprise me if Mitchell didnt't have sixpack abs. They're just not visible as such. (1:02)

Yes, of course it does.

How can i recover when i go all out on an effort of 9/10 ?

I feel like I can't do my squat justice if I'm within 10 days of my heavy deadlifts. And vice versa. So are you talking 5 reps at intensity level 8? Some days training intense, some days movement patterns?

Okay to be fair to u Mitchell u can clearly see ur muscle mass and i believe if u were to want to u could easily shed the fat off and get shredded to the fucking bone and look sick as hell. Honestly coming from someone whose over weight and trying so hard to lose weight if i looked half as good as u one day id be so happy

I would switch the word "overhead" with "vertical"

Mr.Hooper is the New Mr.Mentzer

2 grams of protein per pound is too much, 1 gram per pound is enough. Probably meant 2 grams of protein per kilogram of bodyweight.

Read Starting Strength Basic Barbell Training

Yes, hoopie sir I would like to try your strength training program actually yours and greg's but I am from bangladesh, Hence dollar too expensive for us... Sorry, I couldn't support you and was unable to fullfill my own dream on getting trained by you.

For added muscle growth, consider that in the end, it's really nothing but a peanut and it's all light weight baby.

As a strongman fan, I'm relieved that the fight won't be going ahead. Yes, it seemed like a great way to make money but let's face it, the business model seemed very suspicious. Now on to seeing you and Tom become the next Big Z vs Brian 😤

should you consider the % of bodyfat in the 2g/kg equation?

A kilogram of chicken breast would give most people including my fat ass their recommended daily protein intake. Someone will say “that’s too much chicken!, I can’t eat that” but then they will go and eat an entire pizza. But even I don’t eat that much chicken in a day which is why protein is spread out over many foods throughout the day.

Called serious steds

I wish you were in my gym now and when I was a younger man, not to knock the girl trainers but that's all we have now and I know more than they do or at least I did or thought, I'll be 60 in May and I got cancer during Covid and everything I did to my body came at a price and cancer treatment didn't help, I didn't just get Covid & cancer I was diagnosed with arthritis, fibromyalgia too, I want to go back so badly but the pain sometimes isn't worth it and my physio doesn't know anything they just keep showing me video's on stretching lol so I watch Canada's first WSM for motivation and some of the guys I used to workout with are hammering me to come back maybe it's time

Doing any exercise with 15 reps or more is a waste of time. Let's say you're doing 20 rep biceps curl and at rep 20 you're at RPE 10. How much effect do you really think you get out of the first 10 reps? It's basically going to be 10 reps at 20-19-18-17-16-15-14-13-12-11 RIR. Now flip it around, you can do 5 rep biceps curl and it would give you max hypertrophy but the joint load and rep quality at such intensity on a smaller exercise will be more harmful then good, which is why it's recommended to go with higher reps to at least ensure you're getting some quality reps in, the safest way possible. But all in all, any rep before the last 5 reps is almost always gonna be junk volume.

People who think you can't get stronger on 20 reps have never done a heavy widowmaker set