I am so glad I found your channel after almost 12 months of all those "DONT DO THIS!" "99% DO THIS WRONG" Clickbait Fitness Content on youtube. THANK YOU SO MUCH for all that quality knowledge.
0:28 Contents 1:16 The 5-10 Rep Range 2:53 The "Challenging Sets" Concept 7:34 Warming up to Challenging Weights 11:23 Judging Difficulty With Technique In Mind 13:40 TLDR
Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth. 💪💪
Wow, I like this approach to figuring out reps so much better! Instead of just blindly guessing the number of reps before training you go to the gym first and experiment with weight, write it down and work from there.
I feel so privileged to be starting out with this knowledge I just started my first day at gym other day with John Meadows "Baby Groot" beginner program After 2 hrs I still hadn't been through all of the exercises, because not only was I figuring out my working-weight, but I was also going through every single set, as opposed to the 1 working set you suggested for the 1st week There are 2 weeks worth of workouts (6 different workouts) in the program, so this (along with all of your other info) will & has helped so much!
thanks for these videos, a lot of this stuff I already know but I like reviewing the basics and since most of my clientele are beginners its quite relevant
dude, you are a gooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooood, thanks for the incredible information, I am creating my first workout rutine with your guides right know :)
Spread sessions out evenly for sufficient rest time provided for different muscles. Compound exercises prioritization for efficiency and muscle better A little bit of exercise variation should be implemented from a workout sess to workout sess basis. You dont prioritize the same muscles first every single session, everything should have a rotation at the top and bottom. Alternating supersets, ex: move from back squats to hamstring curls, rest for a minute then go back at it. One muscle rests while the other goes. This is for saving time, fyi it does build up a lot of systematic fatigue and can be detrimental for advanced gym goers. -- 5-10 reps is good for most exercises for both hypertrophic and strength gains. These reps should be difficult enough that if a gun were held to your head, you wouldn't be able to get out more than more 3 reps. Warm up with a set of extremely light weight that you can rep out with perfect technique, add on a lil more weigh and repeat within the same 0-10 rep range. Continue until you get to a set which gets hard within that range, you might overshoot, in which case reign in on the weight just a little bit Stop sets at the point that your technique degrades, not counting the rep which was less than ideal in the form compartment.
Ok Mike I was doing hammer curls and thought 'am I training hard enough, I mean my biceps are on fire'.. And then you come with the burn explanation.. Confirmed Dr Mike is stalking me
Hello Mike! Can you do a video on how to handle the program when stuff goes wrong? For example: 1. You slept for 4 hours last night, and you have a workout today. How hard should you push yourself? 2. What if instead of 4 hours it's no sleep at all? (Pulled an all-nighter on stimulants) 3. What if you travel somewhere for a few days where you can't train, how do you resume your program properly? Thanks, love your content!
Am I crazy? I don’t get it. Is he saying to do the warmup and incrementally increase weight/reps each time Monday, Wednesday, and Friday? Is he saying do it Monday, then base the next time off that?
Anither insightful video Mike. Do you have a way to get the correct mucsle groups to actually work as a begginer or just getting back in/rehab? Sometimes I feel like im just moving weights, and i have to do particular stretches after a warm up/ 1st working set lift to engage those muscle groups to do their job.
Hi Mike, I am still confused about rep ranges. Should you train heavier and heavier towards the deload week? Lowering the reps each week. So maybe you start with 5x15 for bench press and end up with 5,5,3,3,1?
I struggle with the challenging sets. If my first set of 4 or 5 is really hard, theres no way I'm going to finish the last set. If I finish my last set with 1-2 RiR then my first set is going to be easier and I worry doesnt count as a "working set". is there a modification I can make to fix this situation or is this expected?
Just finish every set with 1-2 RIR. If the weight is right then you won't generally get the same amount of reps on each set unless you're getting used to a new exercise where neural adaptation takes place quickly.
Hey Doc. I was doing hack squats without any added weight in sets of 15 a few days ago and it felt like i could easily do thirty or so and still my legs felt so sour afterwards that i could hardly walk down the stairs this week. How could that happen when i was nowhere close to failure?
Can you actually do 7 excercises of 6+ sets each in just 1 hour? Like, I can barely do 3 excercises of 4 sets each on a 30-40 min period (60 sec rest each set) I cant do supersets cuz my gym is always super crowded and I cant just hoard multiple machines/ barbells/ benches I even have to wait sometimes for people to vacate their place cuz, for example, there's only one calf raise machine So, is there a secret or something? Like, do i just rest 30 secs instead of 60 or something?
This is Gold! The big question for me is: if I'm doing 4x 5-10...the "5 reps extra" rule should apply to the beggining of the set or at the end? Because I do it at the beggining, at the very rep of the very last set, with the increasing fatigue, there will be no more reps on reserve
@dr Mike : does this mean that we’re supposed to essentially go to RIR0 for every set, if we’re saying that we keep doing reps until we get to the point where we know the next rep may result in a breakdown in technique?
Depending on your frequency you should only be doing like 6 or 7 exercises per workout if you spend 2 mins per set (30 seconds of the set 1 min 30 secs rest) Assuming its 4 sets per exercise its 8, (lets call it 10 mins including warm ups and travelling across the gym per exercise) which would put you at 1 hour and 10 mins. Mike said in his first video if you are really short on time then you can superset some exercises like squats and hamstring curls or tricep extensions and bicep curls, but generally, 1 hour and 15 mins or 1 hour 20 mins at absolute max you shouldn't be hitting 1 hr 30 mins+ and if you are your probably wasting time at some point. If you enjoy longer workouts don't rush to fit it in an hour what's the point if you have the time.
What would you recommend for a newer person to lifting who has done residual joint/connective tissue damage? Would it be okay to increase to say 12-15 reps to reduce the wear and tear on connective tissue? I grew up boxing at pretty hard, not so scientific gyms and I'm making good progress, but every 2-3 months i have to cut the volume and increase to the 15 rep range or so for my knees, elbow, and shoulders.
I can't remember which of the videos it was, but Dr. Mike did address this issue when it comes to injury recovery and/or issues with joints or connective tissue damage. But yes, in general reducing the load and increasing the rep range is what you would want to do. 12-15 even 15-20 reps would work for that (assuming it's not an acute injury). Those ranges are still good for hypertrophy (less so for overall strength).
Yes so just find a weight that's challenging to do 5-10 repetitions with and do that once and move on to the next exercise. If you can't hit 5 reps it's too heavy, if you go past 10 it's too light and you need to add more weight the next time you do that exercise again.
If you are stopping with more than 3 reps left to give (RIR) until failure you are probably not getting enough muscle stimulation and need to sack up and work harder.
Unless you're an absolute beginner, which is what this is for. Absolute beginners can often have 5 RIR and still stimulate fairly well. 3 RIR is a good measuring stick once someone has trained for at least a few months.
