This is a funny comment but to be serious if you watch the whole video, they increased volume every two weeks until peaking at 52 sets. It's likely that consitant increases in volume have more to do with the growth than the exact number of sets.
@@tnewberr Dont you use a set weekly schedule, so you know when to rest etc, i thought everybody already knew how long they would need for rest and slot those days in accordingly...
Yes indeed some Men want to workout until they passout until they actual do LMAO. Passingout at the gym can be super expesnive. Whenever I start feeling dizzy at the gym i personal drop everything and just take a nap
Just finished a rest year, thinking of super setting with a rest decade to maximize my recovery gains. Only problem is, I keep getting more fat and less jacked. But you know what that means, RECOVER HARDER!!!
It's a stand-up show, it's a history lesson, we got music and an impression, and we sure as hell got some training info as well. And he's an American (I think) who knows about Scandinavia. This is prime entertainment. Greetings from Norway 🇳🇴.
He is american (i guess he has citizenshil) and his origin is Russian (jewish Russian as he jokes about in the video). He also swears in during training (in some videos)
I worked as an exercise physiologist and even had ACSM's now defunct RCEP certification and master's in exercise physiology, yada yada. I took two decades off of working out to drink beer and work. I'm back now and pretty jacked for a 52 year old, but during my exercise haitus, I had the privilege to work as an exercise physiologist, training 50-100 year old people. I taught a strength training class to 50-100 year old people for over a decade. The advice in this video is fugging spot-on not only for my washed-up pathetic story, but for mature adults in general. Keep on keepin' on Dr Mike!!!!
I legitimately understand how some people have to convince themselves to go once a month. To have a perfectly healthy and capable body and not try to better it is nuts to me
Just want to say that I love the text style in this video. I think it strikes a great balance between the “get the info on the screen” nature of the old slides and the “higher production value” of some of the other styles you’ve been experimenting with recently. This looks clean but retains the lecture feel-hope it sticks!
Personally even if its not optimal I try to not work out muscles that are sore but I work out 7 days a week and it really helps me to stick to the grind
I was gonna hit the gym this weekend, but your Finnish accent gave me both systemic and psychological fatigue. I figured I'll do ice swimming + sauna combo instead. Much love from Finland 🇫🇮🫶
I started getting the best gains of my life after I stopped going to the gym every day and cutting my time in the gym down to 45-60 minutes. I used to go to the gym 6-7 days a week and workout for about 2 hours per workout. Now I workout only 3-4 days a week for about an hour, hour and a half max. Im making newbie gains doing it this way even after lifting for several years
I want to shake this guy that goes to my gym, he’s a Dyel and literally is always at the gym no matter what time I go 😂 he’s there before, during, and after, and isn’t fucking around! hes legit training his dick into the dirt! You would think it would occur to him watching people around him making way more progress in way less tim, but he continues to overtrain more than any human I’ve ever seen. I want to say something but not sure he’s open to any advice
One of the most important things to me is to have energy to do my day job and other activities when I’m not working out. So this is something I’m always trying to dial in, as a recreational lifter/fitness person. Great video, very informative.
I've been going to the gym for a month now. Haven't been to a gym in 12 years, so I consider myself a complete noob. I'm happy I found this channel. I went hard for 4 weeks and I just took my first rest day yesterday. 2 days ago I went to the gym and although I wasn't in pain I just physically couldn't complete a set of anything. I got the message the hard way. I'm training to get into the army and I figured that war won't stop because I'm tired so I kept pushing and pushing. Embracing the suck as my army friends say. I guess from now on I'll take weekends off maybe although I don't like it. I have the luxury of time for now since I had to close my business, so the gym for me is not only a way to get in shape, it's a place where I can be around people and not be at home.
I train hard and long for 3 days a week. I love my rest days and i love my training days. At this frequency i feel like i will be able to go on for my entire life.
@@nab5999 His brother did the same and died less than a week later. I ain't tying the correlation since I follow the same regime and I'm seeing some solid growth and fitness improvements.
I learned the hard way that days off are a 100% must. After a certain age, especially after a life time of extreme sports, combined with natural aging degeneration, ligaments are not what they used to be. No days off, not allowing enough time to reset and heal got me to a critical situation. My fitness goals changed from pumping hard and getting big to being grateful that I can come back and be able to train the next days without pain and arm numbness and crap like this.
Props for prioritizing facts over feelings. You're certainly not alone, as most amateur bodybuilders have experienced some sort of injury / set back along their journey.@@AvatarofHate
Me too needs a day off, I work from 8 AM to 4 PM only 1 day off per week. After I finish my job I go to gym and training for 90 minutes maximum. If there is no day off, how does my body handle this.
I opt for taking my rest days 3 of my work days and train 4 days a week. Weekend training works better IMO because I’m not as tired from my physical job
I have tried both, been training for years and I gotta say...rest days are important. I used to train 6 to 7 days a week and I started to feel like absolute shit. Heck, I just took 2 restdays and I became back feeling so good and strong. If you train extremely hard like me, restdays are critical. On my restdays I don't do nothing though. I do a bit of low intensity cardio. But lifting weights hard without rest days is not gonna get you the most bang for your buck, it's obvious.
This is why I give the side-eye to people who suggest a beginner should be hitting it 5-6 days a week. They might start off with vigor and motivation, but after a few weeks they'll revert back to their sloppy selves from the fatigue. 3-4 days a week will get most people in great shape if they are consistent.
This is my split: Monday: Chest & Triceps Tuesday: Legs, Calves & Core Wednesday: Active rest Thursday: Shoulders, Traps & Core Friday: Back & Biceps Sat: Active Rest Sun: Active Rest
I can relate to this about systematic fatigue. i was in Navy Basic (i understand that's the point of the military), and i lost it emotionally towards the end of the second week, but i was going in a GM and i was placed in a division where majority of the guys were going in to the seals, so just to stay under the radar from the RCTs i had to try to keep up with the fresh out high school athletes, and we got punished once or twice a day and im not a physical person, so i broke and gave up, then sent home after spending nearly 3weeks in separation (you can related it to a low security prison/jail.).
Rest is definitely something i used to massively underrate. I was the guy training 6 days per week, sometimes even twice per day, because i thought that i would make sick gains. And i did. But then an injury forced me to take a step back, and once i recovered I found i wasn't interested in training more than 4 days a week. And i actually made even faster gains, especially to my strength.
My 'rest day' consisted of going on a 6 mile walk, but I think I'm going to take his advice and actually be human for a day. Just sucks because I have a low metabolism and it's in my brain that if I don't workout everyday I'm going to go back to how I used to look lol
If you say so. But im up and moving with blood pumping higher than average. Depending on the job depends on the toughness. I truly appreciate you commenting. Unfortunately i need to take it with a grain of salt because not a single person man or woman that has performed physical labor for a living would say it's junk gains or whatever you feel. Thanks for your time, you just completely missed the landing on your answer. Have a blessed day 🙏 😊
Not many youtubers can keep my attention like how you can my guy, definitely got a new subscriber! You remind me of one of my teachers I had back in high school, he had a great way of blending things to learn with jokes to keep engangement up and make learning new things more fun! Keep it up brotha!!!!
My body let's me know when enough is enough. Down to the point of feeling sick when I've been lifting day after day after day. When I get to that point I know it's time to take a day or 2 off. Your body has ways of letting you know.
I work out 6 days a week 1 day off sometimes I'll take 2 if I know I am drained , you can just tell your trying to push and your just tired and you want to eat and sleep , and I battle muscle wasting , blood cancer , rotated cuff disease so I know I have to fight and eating can be hard your hungry but get sick when you eat but when doctor tell me they don't know how I am doing it , helps I am down from 198 to 168 and yes I hate hearing where's your muscles , and I say I don't know but I am looking for them let me know if you see them . But rest days or at least a day to recover and grow if you need 2 take them hit it hard but don't get carried away.
Not using rest days was what kept me from pursuing long term health. I would always reach a point where I get hurt or couldn’t push myself as much as I wanted. I always thought I was being lazy. Turns out I wasn't resting enough 🔥🔥🔥
A few questions: 1. Not sure how accurate it is but the ubiquitous muscle protein synthesis chart shows the majority of synthesis occurs within the first 24h after training. Would training the next day really be that disruptive to this? 2. Can you make a video on how systemic fatigue actually works? We’re always told that it’s accumulated over time, but why exactly is 1-3 days of rest per week the perfect amount? 3. If training the next day disrupts the recovery process of the previous day and muscles experience the most growth within 24h, then with respect to hypertrophy wouldn’t the rest day only benefit the muscles targeted the day before?
Near the start mike said that as systematic fatigue & stress hormones rise due to no rest, testosterone levels drop. I think that that has something to do with your last point
Hearing how a high-achiever like Mike manages his stress is actually helpful. I don't need stress-management from a fucking hippy smoking weed and doing yoga on the Kilimandjaro. Practical stuff.
I bet a lot of shift workers are in your audience, a video on a hypertophy split for shift workers would be great. What split works best when 50% of your days have 12 hour shifts? If you work 12h, sleep 8h, commute 1h, and eat 1h, thats only two hours left in the day (which in reality gets spent on like hygiene, family, and miscellany, it gets pretty tight.) It makes sense to make work days a rest day but if it's not actually restfull because you're at work then you're not recovering adequately, but on the other hand if you make work days a workout day you have to either lose sleep to wake up early or go after work and try to avoid injury working out tired, stressed, and dehydrated. Should you do two smaller workouts instead of one? Can you make a PPL work or do you have to resort to a different split?
I go to park and do pull ups and push ups every night at 8pm finish in 1 hour and then go for a walk. Very little doms , if it gets bad , I just walk and not pay much attention to the schedule. Don't need shredding , don't need bulking, just have an activity and I am happy.
At the end of the day, if you hit your minimum effective volumes, and it's the best way for you to stay consistent over a long period of time & avoid injury, you're going to be happy with your progress over the long haul.
I hate rest days. Primarily because I find them horrible for my mental health. Training every day is such a key for my mental health. The only time I take a rest day is if I'm sick. But that said I don't go hard every single day in the gym. Sometimes I go very easy.
Weight training is for muscle and joint health. If you have mental health problems I'd highly recommend going to therapy and letting them handle that stuff. Then you can allow yourself to properly rest and have optimal recovery
@@Bdavis2475exercise in general has great mental health benefits. It releases endorphins, increases confidence and self esteem, etc. I'd rather workout everyday than see a Dr and get put on pills for the rest of my life.
@@Bdavis2475 Who says Weight Training is not for mental health also? Physical exercise is either better or equally good as therapy when it comes to mental health, ass shown in multiple studies. And it is also considerably cheaper and better for society. Because I'm not taking a therapist away from someone else who may really need it much more than I do. I am happy. I just feel better when going to the gym. And when I stay home I feel anxious and annoyed.
I hear that. When I don't exercise I find myself mad like I'm letting myself down. I'm in no way a " weight lifter" but I've been working out on and off my whole life and as I get older when I'm not training hard or taking multiple days off make me miserable and feel guilty
i just begun with fitness (gym) i'm now 37 years old (birthday) today. I' m on my thir month of training, i always do one day off fitness. i have good genetics, i alredy look like trained. i must say i did breakdance (Powermoves for over 10 years and swimming) but that was about 10 years ago. its like i never lost these muscles, its comming really fast.
As a physician, I'm glad there is someone who is not a physician talking about rest and recovery because I have a hard time getting patients to actually rest to prevent overuse injuries, and not understand it's hurting their gains.
I noticed my performance was quickly declining and plateau when I didn't take days off. So I started including Wednesday on top of the weekends, and the results have been amazing.
Same here bro, I have been training these past 3 months with maybe a rest day every ninth to tenth days. And weirdly enough it all came crashing down a week ago ago where I've felt one of the worst I've been. So dammned tired all the time and it's all expected to go on a few more weeks fml
I build my lifting around my life and M-F 5 sessions per week lifting fits well and active recovery on Sat-Sun for me is good 👍 (I have a wife and 2 kids and a life outside the gym, but I've been taking lifting seriously now since March 2020) 💪
Crazy! Exercise 3 days a week using 3 exercises for 3 sets of 9 reps. Eat a moderate balanced diet. Don’t stress about things. Live a long and happy life. Simple!
That is so helpful to bring up systemic fatigue and the factor of mental stress/psychological stress. These types of fatigue are often overlooked or minimized. Thanks Dr. Mike🙂
I had a week off work a while back, and felt like I was on steroids at the gym, because I got 8 hours of sleep every night and had no work stress/fatigue.
Very few people can eat 8000 calories in a day and absorb it all. Our bodies get inefficient when eating that much at one time. That means we just shit it out. More than about twice maintenance and the absorption rate decreases. There have been studies that show this. That doesn't mean 8000 calories is good for your digestive system though. If you're taking insulin and steroids, then sure, you can probably absorb 8000 calories.
10:57 Even though Finland and Sweden are extremely geographically close, their culture, language, accents, and even genetical features can be extremely different. This is becauae Finaland and Sweden (as well as most european nations) have deep running histories including wars, slavery, suppression, and, yes, inter breeding. Also, Indiana and Missouri are mostly inhabitted by descendants of English immigrants and immigrants from other countries accross the world, while Finland and Sweden have a considerable lack of immigrants inside their countries, and most of their populations have lived there for a much longer time, much more than the average american. I dont know why this type of shit is so interesting to me, but it is.
What are your thoughts on doing abs workout and 45 minutes cardio on rest days? Thanks in advance, just started following you and the myo sets are sick.
For myself personally after about 12 weeks I need to take a full week off. My body starts to get achy (not doms) and I start to feel like im getting a fever. That's when I know to take a week off. After that week off I'm hyped to get back into the gym and I'm actually a lot stronger after that week off.
@executiveinvestments ya I'm not saying everyone should do that because let's be real, most people train like pussies. If you train balls to the wall all the time you need breaks.
I was doing 5 or 6 days a week (3 days lifting, 2 or 3 days jogging) but realized a week off is actually healthy. So yeah I'll take a week off every couple months. Maybe every 3 months.
You need rest days for the nervous system, forget gains etc Rest, depletion of white blood cells that fight infection the lymphocyte count lowers after intense exercise, taking a good rest days, with good sleep helps, your not goin gym or work with severe viral infection
The recovery is so important. I am in college studying a DPT program, and I cannot exercise as hard/frequently while in hard classes. It just wipes me out. My sleeping HRV decreases significantly on days I have strength trained. It takes about 72 hours to go back to normal during classes compared to a day or two when not studying. I'd be curious if you have any data on HRV and exercise/rest connections.
absolutely spot on, I find it hard to take a rest day as I push myself hard and I generally look forward to the gym for stress busting but I took a rest day last night and it really does make you feel better. and back to the grind today!!!
I don't really get how rest days can be a problem. Just do extensive stretching and mobility training. Feels productive as well, also gaining muscle ain't a sprint, it's a long term goal
@@ncmagic9269 Huh. I do weight training every 2 to 3 days, depending on the amount of soreness. On the other days I do mobility. Basically movements for the joint ranges and stretching, works for me
Cool story I have about tracking & strategies: I found that at the very start during noob gains territory (1-3 months out), rest days may be considered a bit “optional” - When I started last October I was essentially doing a very unfocused upper / lower split, mixing muscle groups in a day, and the form was dubious back then. But I had the huge advantages of being extremely sensitive to creatine (turns out I really needed it), and actually focusing on protein quotas (related to the creatine?) was huge for me. At the start I also used this cheap C4 powder I got at Wal Mart, and the caffeine helped a lot too. So my I gunned it from October all the way to March on a 24/7 full body routine, gradually getting better gym clothes, finding this channel in December which made me adopt the PPL which eventually stabilized into the Upper/Lower split I use today. Once I deviated from the old improvised routine to the structured split, I noticed how the fatigue was starting to catch up with me once the novelty of creatine’s effect started to not be a factor, noon gains / adaptive response was normalizing, and the caffeine from that shitty C4 stuff was starting to mess with my sleep. Only thing that held true was my high protein diet with fiberous sides, but March to April the fatigue was so tough. At this time I started to follow RP and implemented a tracking notebook - I plugged my numbers into Excel and realized my week-to-week strength growth’s rate of change was slowing down, yet my weight was still increasing linearly. Meaning I was probably gaining more fat than muscle and slowly decreasing my intensity without knowing it. Sensing that my initial noob routine was basically sustained off the temporarily compensating effects of noob gains + adaptive response from eating a healthy diet for the 1st time ever, I finally implemented rest days - Sundays only at first, up to today where I take Mondays, Fridays, and Sundays off. Plugged the data in again and TLDR: rest days are kind of like mini windows of “noob gains”, I think that initial noob period where I went absolutely ham at the gym was kind of educational and sustained with the help of real noob gains. But once that effect where’s off, you gotta start using rest days or else your strength will quantitatively begin to plateau
I am so sorry for this but I feel like I have to inform you, Swedish and Finish are not similar languages at all, Swedish is much more similar to Norwegian and Danish but Finish is from entire different branch of of the indo-european language family
I used to be the push, pull, legs, 6 days a week with 1 rest day kinda guy. I was absolutely tired and exhausted. I did it for a solid 7-8 months and I’ve changed my split recently to 4 days a week, increased intensity and I train each muscle group once a week. I feel so much better. I’m not in professional realm where I compete I am just trying to maintain.
What your push day and pull day workout routine 😂😂😂. I. Bet you do 3 exercise of shoulder.and doing 3 of chest with 3 set each 😂😂😂😂😂 Bruhh I made that mistake too😂. Please reply if you want a good and easy and less time efficient with maximum output workout plans😂😂😂.
