Are You Training Hard Enough To Get Your Best Gains? 

19:26 "keep going until you feel that shit gets hard" got it Dr. Mike! .... *unzip

Fuck man, I get that doing more volume will lead to more gainz, but who has the time!? I’ve been bulking hard on zero sets a week and already put on 20lbs of mass, thats good enough for me

Going to failure every set is fun, but man I feel terrible after a few weeks of doing it. So glad I started doing RIR.

I love it when I'm watching a Dr Mike vid and a VShred commercial hits. The juxtaposition is sublime.

I was an athlean-x viewer when I first started going to the gym during the pandemic, and had minimal gains. Found this channel and gains exploded over the last 2 years.

Freaking loved the grandma side-quest. Lmfao!

I'm so glad you guys are at almost 2M subscribers. I remember during the pandemic y'all were at 300k or something. Definitely deserved. Best of luck!

My mom saw dr.mike on my screen and asked "is that john cena?" and i started choking on my food

Dude that discussion about failure training not actually being any better than 1-2RIR is an eye opener. I feel like I'm leaving shit on the table when I don't fail, even though I know where I will fail I just feel like I GOTTA do it otherwise I'm not maximising my time in the gym. It's good to know that it ain't true. That last rep doesn't actually mean anything, it adds a whole lot of fatigue for negligible gains. The fact that it's actually better to do more sets at 2RIR than do fewer sets to failure is the real kicker here. If I stop before failing, I can do more sets, and that's actually gonna give me more gains than going to failure on every set. It's also good to know that my progression should be weekly, not in every workout. I bench 2-3 times a week, and I feel like I need to increase in reps in every workout - and I end up hitting failure super quickly, and feeling like I'm not getting as strong as I could. I think this adjusts my expectations and if I am benching 3 times a week, all 3 of those workouts can be basically the same and I should only increase in reps basically every week, not every workout. I am still trying to calibrate my expectations, and I really hope there will be a video on this one day to know if I am progressing as fast as i should be or if I am progressing too slowly.

Dr. Mike dropping loads of banger videos lately. Every single one as of late has changed my lifts effectiveness.

I am 63 and have osteoarthritis among other things?Ankylosing Spondylitis and other spinal diseases.So,I absolutely cannot go really heavy with weight.I use high reps to get to exhaustion and that is NOT easy and can be time consuming.Being retired?All I have is time,so isn’t a problem for me.I see others my age at the gym basically NEVER training to exhaustion.They do these fast spastic reps that really do nothing except exhaust the joints.Technique is SO important.Quality reps are key in the type of training I do.Focus on the area you are working.Max it out with the reps.When I feel like I have only a few left?I do 5 more.Listen to your bod and focus on the area you are working.

Great information per usual, but the grandma bit had me laughing.

Over 4 years of training here. I recently started lower volume...(2-4 less sets than normal per muscle group per session) and training with slightly heavier weights...(7-13 reps instead of 12-18) and I noticed failure training on every set is now manageable for more weeks than before with higher volumes. I'm also gaining strength faster than before and I get to eat more. I have always done 4 weeks of accumulation before deloading, and only 3-4 mesocycles before a maintanence phase.

Hi Dr. Mike! I’m a beginner lifter, but I feel like I’ve learned a lot more from watching yours and Jeff Nippards videos than I have from people at the gym. Thanks for the great and funny content and for teaching me how to best maximize growth and technique!

God damn I'm used to all kinds of volume discussion but I didn't expect outro volume to blow my ears out

Crazy value all over the channel, and the humor just makes it invaluable 😂

Even though I have severe depression and having muscular pain in the gym is basically the only joy I experience, dr mike still can make laugh from time to time. Thank you bro

"I brought THE PEOPLE that brought you into this world". This explains a lot. The fact Mike's parents are brother and sister 🤔

Thanks for your content. I’m just now buying some equipment and beginning to lift. Been cutting for 6 months and lost 50 lbs with your help. there are a lot of RU-vid fitness folks but in the end I feel this is the best channel for me. It’s easy to digest and covers so much. Also most of it seems to be true which is wild for RU-vid 😂. Keep the videos coming homie!

Always look forward to new uploads. Perfect balance of knowledge and comedy

I love these videos that really breakdown terminology for beginners. It’s very helpful!

This series is a blessing, dr mike! I know you've went through already all of this in a combination of previous videos, but this series is a crisp summary of all the info. Enjoying the chance to review and really ingrain the content! Thanks

This is the type of videos I wanna see on RU-vid, so much information and so easy to memorise... as a beginner this is what I need to understand what to do and not do, amazing 💪🔥

Really love this channel, and this particular ep was one of the best one yet. Cheers!

Wow! Really appreciate getting learnt - Thanks Dr!

Great video! Thank you!

Great video!

I feel like I have to go to failure because if I don't, I feel like my judge of RIR is way off. Maybe I'm just bad at RIR, and maybe I'll get better over time, but for now, it's every set to failure, and my recovery has been a lot better than what I thought it'd be.

Ego is a an interesting piece here, it is important that you can consistently follow a plan over a long period of time

I really retain info with your teaching method. Love the humor in betweens

Great video! I appreciate your insightful content. Keep up the good work.

No lie, most informative and hilarious metaphor filled episode ever! 😂

Sick info, bro!

I love so much how FAR you go off topic 😂

After 30yrs of training, I can tell you that the average gym goer does not suffer from too much intensity and too little volume! RIR mentality is the mindset of the masses…

I've been working out for a month, mainly doing different types of pushups and situps for multiple days. And I've been taking it slow doing only a few sets starting out, because I'm new to working out and the results are slowly taking shape. The main thing I've learned while doing research and listening to RP is find a balance and take your time and recover when necessary and always be consistent. For example when starting out at 227 pounds I couldn't do regular pushups cause of how heavy I was, so I did inclined pushups for a few weeks and now I can max out at 20 regular pushups instead of 1 or 2. Case and point I'm much stronger than before and I now feel comfortable with doing 2 sets of regular pushups and of course now using dumbbells. I'm glad I could share my one month experience with someone new like me. Final note is to be consistent and slowly increase the amount of weight you work with as you get stronger and of course eat a lot of protein and also research good technique lol.

I go to failure every set, every workout and I grow strength and muscle. I love to train like this

Quality advice- thank you!

Thanks to Mike I got off keto and started being precise with my diet and training. 2 months in and the best Ive ever looked. Each day in the gym I add a rep or two on each exercise, while going to almost failure. So thankful.

Love these keep them coming

Thanks to all your videos , I was able to start getting my life on track. First time I had lifted 50 pounds, and impressed my husband too whom I ve passed on what I ve been learning from you and also motivated him to start lifting too. Unfortunately, cant afford rp app rn but we ll surelly give it a shot when we will be able to afford it. Thank you so much Dr. Mike for all your great teachings!

I find that following the Hypertrophy app to the letter puts me at an ideal intensity for growth 💪🏼

Been using the hypertrophy app recently it’s been great it’s a little weird doing rir training always a little scared of undershooting but so far I’ve been feeling some soreness and having some decent pumps so hopefully I’m training hard enough here’s to hopefully the best gains of my training life

Great insight

Glad to see a video on this, as I started incorporating this literally two days ago. I’m six months into training so still a beginner and since I recover quickly, I thought I might as well push it harder and add a couple more sets. I’ve started splitting my training to a.m. and p.m. sessions so I can do the workload.

Hey Dr Mike, you've changed my lifting journey massively for the best, best fitness influencer on the platform

Excellent video, RP team. I especially enjoyed the beginner, intermediate and advanced progression of information presented throughout. The beginner section was thought-provoking. I wonder, are we as individuals interested in hypertrophy perhaps taking the “beginner” phase of muscle gain for granted? The huge ramp up in ability to grow muscle is very special and not something we see again once a certain level of musculature has been reached. I wonder how robust the inquiry into specifically the beginning phases of hypertrophy has been.

I love going with an RPE 7 8 and 9!

HEY video guy nice new stuff

Dr Mike's best video yet! And that's saying something when you're talking about the best lifting channel on RU-vid

I reduced the number of sets from 24 to 16 sets per workout. I did 4 supersets of 2 exercises, so 8 exercises in total with 3 sets for each exercice,with 1min rest between two consecutive sets for antagonists muscles. I did that 6 times a week in a kind of push pull legs. I was no longer gaining strength, and the nervous fatigue was real. I finally dropped from 3 sets per exercice to two but excellent form and real failure, as well as 1min rest even between antagonists set. I gained in 3 weeks insane strength, from 120kgs 1RM bench press to 130kgs, probably also due do better recuperation between workouts. My workout last as long (40-45 min maximum), are still extremely intense but the heart feels less stressed and the muscle more stimulated than annihilated compared to before. I'm natural lifetime, and 1m76 for 84kgs fairly lean (obliques well defined and abs with veins), I just don't have time to workout 1h+ hours and I don't need additional mass, I just want to feel good training and at least maintain.

Definitely helped me get into my lifetime best shape and still going. I was just 298 6 months ago, I am now 237. Thank you!

I bet you give the best hugs! 🥰💪

What a great video. Even wrote an article today with a similar question but dammit, my content was nowhere near as on point.

I like the way you just worded that. Until technique goes to crap. I tend to think of failure as in "no can move bar" but thinking about my last workout there were several times that technique went bad so I stopped. In reality, that was going until failure. My muscles couldn't do it anymore so they asked other muscles to tag in

Awesome advice. As usual.

I do rest pause sets

You are the best . Since i started using you advice my body gives me a different result resul

Good tip for me as a beginner.

thanks

I think I’m addicted to Mike🥰👀 I’ve been binge watching his videos 4 days straight

Could you please do superhero workout plan videos for Captain America, Spider-Man, Aquaman, and Deadpool or Wolverine.

I definitely fall into the camp of “is that 1 or 2 RIR? Better go to failure to find out where my true limit is…” 😂 but I’m starting a new meso cycle with lots of new exercises so trying to work them out really this week and next. BTW, love the reclining bicep curl - that is a real killer!

Talking about volume, the volume at the end of the video about blew out my earbuds at the gym 😂 no rir for my ears after that one

no wonder i keep cutting down my sets i keep going to failure every single time gonna try this 3 RIR method and increase total sets ty

Simultaneously one of the funniest and most valuable monologue-style episodes yet.

Hey, as someone who lives right near Kelloggs Hq… Post is right nearby 😂 and they’re both the reason we in Michigan aren’t body builders

Training is so complicated - “failure” - I lift heavy and i get stronger but i don’t grow!! However focusing on 60% total PR 8-12 reps but focusing on slow eccentric tension and now my body is reacting, i’m growing and my joints feel so much better!! i’ve been training for over 12 years and only now i am only starting to understand my body’s limitation and not over training!

I like having the notes off to the left.

Outro hit hard

I’m a swimmer that uses a few free weights (super light) for strength stuff. As a NON body builder I love watching your videos to help me do the right technique and the right amount so I don’t get hurt. I’m old so can’t afford that. So far I’ve actually gained muscle and strength in swimming over the last 8months. Thanks bro!

oh my god ive been doing a whole year of nothing. ive been binging videos on your channel and its like I've been exposed! ive been CONSTANTLY updating my program after each video. im currently experiencing that system fatigue youve talked about, due to poor SFR and ive been wondering why I havent been growing as expected

good LORD the audio levels on the outro

I love you Mike.

Based on the number of youtube comments who think a 225 bench press is unattainable, I think most people don't know what effort and failure are.

Can you make a video about how people who become unfit who were previously fit, still have some of their athleticism? Lot of blokes in the army who are a bit chubby but can still smash the fitness tests - is it a real thing or just a coincidence?

Sport Science is Awesome.!

Fear of pain, for me, is more in line with not being sure what muscle pain is, and when it is a tendon or ligament or some other shit. Some rather basic movements like, for example, lateral raises, give me so much discomfort so quickly, but my shoulder is chronically in pain from volleyball (and bad technique at that) and I'm not even sure what hurts or pops. Ditto for knees, as it feels much more like a knee pain than a muscle pain. Not sure how to make a difference here :/

Finally, someone explained it. Common mistakes number 5. My thought that pushing too much through pain (despite good technique) will lead to injury, this was my barrier to attempting to progress. I understand now the difference between pain and the ability to do the physical movement. Thank you

the Grandma bit LOL, how can you not love Dr. Mike, what a legend!

Me and the boys love going to failure once a month. You know how most of us hard-core lifters do things in the locker room or sauna after a good workout. Well, after having a session going to failure give yourself 30 minutes rest and then go enjoy it. It's insane how intense the climax can be with shakes sore legs. We got a new guy in the gym about to have his first failure session on Saturday. I'm excited he is still a newbie and say but we got him kissing, spooning and one finger type stuff. It's going to be the bomb when he relax and fits in with the boys

The shooter game analogy was actually really good. You should use that in the future.

Thank you Scott. I was going to be so upset if no one acknowledged the Mr Hanky likeness

I have been training 4 days a week in the gym for 2 hours for the past 1 month and 2 days of kickboxing. I am at the intermediate stage ( I worked out at home with some light weights). I push every set to failure, drop weight and do that till failure. I am getting strong and also losing weight ( on a cut -1500 cal, 170 pounds -18% body fat). But I am only tired during the leg days, and I don't feel soreness in any muscles(I am cooked in the gym) after returning home from workouts. I don't know if too much volume is the problem; I follow PPL + 1 shoulder. PS: Thank you for educating me about fitness and diet, and you should try acting in a movie, Dr. Mike-RESPECT and love.

Great explanation and overall excellent series of these vids. Thanks a lot! Just wondering Dr.Mike how to properly hit those mesocycles. Shall it be on the side of fatigue and not hitting the RIR targets anymore even if you are not reaching 6-8 weeks of hard training?

Would you be able to do a video on working out early in the morning and nutrition tips surrounding working out instantly upon waking? Thanks!

having a job and a kid thus very time limited. so the recent years i heavily reduced volume, but always go to failure. gives me also peace of mind and not having to worry if i was now really at 2 RIR or 4 RIR e.g.

Dr. Mike can you also make a video on greasing the groove technique and if there are any benefits of using it for hypertrophy

Looking like a beast in that tumbnail

The balance between volume, muscle damage and recovery/fatigue is something I'd like to see more research on.

Dr. Mike, I stumbled across your videos a few months ago. I'm a former powerlifter who stopped lifted because my joints hurt and every so often would try training how I used to train and all my joints would immediately remind why jumping into lifting heavy shit after a long period of not lifting is quite stupid. I pivoted to try lose weight through diet and activity, but hated that I started to look smaller. I decided to try out your training methods and I first felt like the weakest little bitch on the planet being humbled by weights that my ego thought I should be lifting for a number of reps a powerlifter would consider cardio. I got over this quickly once I started to see and feel the difference in training and despite training hard 4 times/week, my joints felt BETTER. I really can't stress enough how much motivated you are to try when you aren't actively in pain. I'm getting the best pumps and mind muscle connection of my life, am leaner now than I've ever been in my life, and I actually enjoy weight training again. Thanks for the great content, my brother in iron.

Damn, I just realized that Kieser Training in Germany taught me to go to failures in EVERY SET a decade ago, but I just started out as a beginner again and wondered how people train their muscle groups so often. Guess time for my first deload and starting with Reps in Reserve for the first time.

Dr.Mike tangents are the best.

6:46 If you listen carefully, you can hear a gurgle of air bubbles in his throat. Lol

Relatively newer gym-goer but big dude. I've found that my nervous system is my biggest hurdle. It tries to protect me when I know I can do something. Progressive overload testing has really helped train it to chill out. One of the biggest examples is when doing like a calf raise and my body tries to tell me to not do like 200 lbs, when I weight over 250. Weird what your brain does when you are isolating a muscle group from its normal day-to-day usage, especially the ones that are under decent tension most of the time.

I tend to do up to15 reps x 3 per exercise & if I can't get that many I do a 5 to 10 second pause to get the last few done. Although sometimes 12 is it, especially when I'm pushing hard on leg day.

Beginners, the "increases" are not exactly measured in inches. More like millimetres (often via ultrasound, the "dowsing rod" of 21st century sports science). "Group A did 50 sets and saw an increase in size of 1/2 of a millimetre over Group B, which only did 10 sets.". Chi-square shredded. Bayesian gains. Increasingly heavy weights in moderate rep ranges. 5-15 hard sets per body part, per week, and you'll be fine.

Can you make a video about the fastest way(s) to increase cardiovascular and respiratory efficiency and endurance in athletic exercise?

I'm finally at a point in my life where I don't obsess over progressive overload for every single exercise of every workout. I'll still train with intensity and be mindful of progress. But if there are a few exercises I hit a plateau on, there are others I progress on. As well as other areas of fitness I keep improving on. So, as a whole, it's still a net positive. For years and years, I'd beat myself up if I wasn't hitting PR's on every exercise week to week in some way with reps, weight, or more ctrl. But now I have a lot better balance. 💯

6:47 nano burp digestion sound ❤ relatability 300