Remember The Thumbs & Comments (G Rated :D) 0:20 Recap of Press, Pull, Squatting, Hinging, Rotating 0:45 The Rep Ranges To Use & The Goal To Accomplish 1:20 Bone Crushing Strength 2:10 Both Rep Types 2:40 Moving Weight + Perfect Form = 3:11 This Works For All 3:55 Sets or Execution 4:25 Total Load 4:47 The Goal & When It’s Time To Go UP 5:31 We Do Not Cheat!!! 6:00 Train Hard, Perfectly & STOP At This Point 6:30 Aiming For 8-12 & Dig Deeper 8:00 You Do Not Need Drugs For This 8:20 The Difference In Looks 9:16 Volume & Total Load 10:25 How To Spread This Out 11:12 What You Just Heard

This knowledge is Gold ! I can’t believe you do this for nothing . I truly appreciate it .

Loving this series. Sorting out a lot of confusion and making a clear path.

thank you so much mike, putting all these knowledge out there for free

Those grannies down at the bakery are going to be bouncing off these pecs.

Have to say I'm 36 tried it for 8 months and it works mate I put on 3 kilos of lean muscle tissue and I lost weight at the same time doing the 8 to 12 rep range and changing them up every now and then to the 6th rep range

great info/series, already watched twice.

Hey dolce, great series of videos. Will start using these training guidelines straight away. As a complete beginner how long should we do each phase of 4-6 then 8-12? And is the time divided 50:50? Thanks

I do 1-2 working sets. Finish the last rep with stativ hold

There was a study that showed high rep ranges of 20 lowered myostatin 3 times more than rep ranges of 6. Low myostatin allows the body to build muscle mass. I myself work out at all rep ranges but found hitting failure around 20 reps built the largest muscle size.

Mike, awesome info!! Thank you!!

Great stuff! More clarity on the sets and reps coming in the third video I hope. Ie 4 x 5. And 4x8?

I do full body almost everyday inclusive of predominantly compound movements. I throw in squats/ split squats, deadlifts, Romanian deadlifts, bench press, shoulder press and even snatch/clean and jerks. I used to lift super heavy powerlifting but then breaking down of body and soreness was not sustainable. I lift 6 days a week now and throw in all the lifts mentioned above Along with few Accessory to finish my workouts, Cardio, yoga, bag work, and mobility training. If you use what dolce talks about as a foundation and add on other elements as mentioned you will not get bored and will be more sustainable to workout for longevity almost daily. My two cents :)

Amazing!!! Glad I found your channel!!

Knowledge bombs...thanks coach

Fuuuck yaaa 39 , My long term goal is to be that ripped bad ass grandpa who looks 30. Thank you sir!!!!! You are respected!!

This series is great.

Amazing information, Thankyou

Great info thanks very much

Which rep range is best for a novice to start with ?

What’s the best upper body and lower body split?

I just want to clarify something. So if your training three sets, do you use 2 sets as feeder/warm up sets and 1-2 balls to the wall working set (80% ORM) or are you saying 4 sets at your 80% ORM? This is something that always is vague when people explain their training splits. Lastly is their any merit in doing RPT (Reverse Pyramid training)? Heavy set first then working down in weight but higher in reps?

How about a 47 year old

Weed dealer 🤣

First!! BOOM.