Transform Your Body in 90 days (Only 2x workouts per week) ✅ FREE 30 Minute Fitness Call (Book a time now): bit.ly/37vY52v 📕 BUY Body By Science by Dr. Doug McGuff a.co/d/jjl1bp2
Glad for you! This, to failure stuff has even shown improvement in bone density and strength in 90 year Olds from what I heard. So, it's awesome you're doing it.
Training all the way to failure and stopping the exercise when I hit failure has been the best thing I’ve ever done training wise. Best results I’ve seen ever.
The one set training isn’t a new way of training. This is how people use to train in the early 1900’s to the early 1940’s 1 set 5-10 reps once you hit 10 reps increase weight. It started to changed in the mid 1940’s early 1950’s when strength athletes and bodybuilders started to experiment with testosterone.
@@steelphantom9105 It's not the one set training to failure that is the gamechanger. It's the reining in of volume and most importantly FREQUENCY. To gaurantee you get adequate recovery and most importantly the adaptation process completes. It took me 38 years to realize for my genetics I require AT LEAST 5 days between workouts. And now I realize that at 61. Im making progress I couldn't make at 31.
Listen to Doug McGuff, MD and Jay Vincent and apply what they teach here and you're going to get equal or better results from your workouts with minimal risk of injury and without having to spend more than an hour a week in the gym (less, if you work out at home and don't have to wait for equipment!).
I got more and better results by just applying Mike Mentzer principles (one set to failure) than many years going at the gym every other day doing many sets like an idiot. I am definitely going to add Doug's principle of slow cadence. Thanks to the pioneers of fitness like Mike Mentzer, Arthur Jones, John Little. Doug McGuff and others for giving us natural bodybuilders principles that really work.
This video has a nugget that has been very helpful for me. The idea of how to tell if overtrained. I wasn't grinding out that last rep, instead doing things like drop set type stuff to increase the intensity. I was very tired for several days after. Since watching this, I've gone to war with that last rep, doing everything to get that next inch. It has been a huge change. I'm more sore, more depleted afterwards, but I quickly feel better and I'm having good energy later in the day and the next. Just as described in this video. Very nice improvement.
I just finished my latest HIT Big 3, and just can't believe how different it is with the added intensity. Overall metabolic stress is down, I don't feel tired, but I grimace when I lift my arms, I have to use the handrail to go up stairs even 20 minutes after workout. I think what I'm feeling is what it is like to not have access to the stronger muscle fibres. ALSO, I was noticably stronger today compared to last workout. I guess if you really push muscles beyond their limits, they will grow. Who knew?! We all knew, of course, I just didn't realize the level intensity needed.
That's a super helpful description of what this looks like in one's experience, thank you! It's hard to really glean what fighting for that last rep really is like. It's like for real "going to war" with our self. Totally not the way most of us have learned to strength train. I'm starting tomorrow.
Yes, you have to battle the final rep and let it win…if it takes a very long time to get to that final rep, then you need to up the weight….. Your muscles will throw everything they have at the stimulus and that is when the adaptation and growth will happen.
I read BBS about 12 years ago and started using it with great results. I was in my late 40s. Over the past decade, I've undergone multiple orthopedic surgeries due to old injuries and osteoarthritis. Having the physical base from these techniques and an understanding of how it works, My recovery times have been great, as has my ability to push through PT. I've used the concepts in PT and shared them with many therapists along the way. I've gotten some very surprising and complimentary comments from my orthopedic surgeons, who both work with pro athletes here in Chicago.
50:02 The body selective discernment example on how it establishes how to deal with the calorie deficit is pure gold. Extraordinary piece of teaching that I will take with me. Amazing content, awesome high top level livestream
Doug's book is sitting beside me on the couch, dog eared. The biggest obstacle for some of us if finding trainers that are proficient at the slow method of working out in the manner Doug has taught! Everyone around me INISISTS that the; repetitive "3 sets of 10 " of all the movements is THE way to gain muscle. VERY tough to find a trainer that knows this method!
I am 74 years old been weight training for 50+ years, got my own gym, I push to failiar as much as possible only twice per week these days remember recovery is the most important think.
Very good book, with the references to all the legitimate and reliable studies to back it up. This methodology, along with the evidence from the studies, fill the blanks for certain things I witnessed whilst being involved in health and fitness, personal training, coaching athletes and my own training journey over the last 28 years, that all my learning just couldn't provide the answers for. Keep up the fantastic work.
I have Ankylosing spondylitis. Training like this has been great keeping me upright and virtually pain free. He did a post on neck training which is invaluable using your hands and a towel as resistance. We should all train are necks.
I was a trainer at a Big 5 studio and I noticed that the performance of the second push / pull exercise in the routine almost always suffered - for most trainees. Row / Pulldown are targeting many of the same muscle fibers so the back was sufficiently stimulated with just one exercise. I started to include only one push and one pull in a routine, two or three exercises for legs and hips and one for lower back / abdominal.
I found the same thing personally. Four months ago I went from 5 to 3. Well 3.2, since for push I like to do a dip/pushup superset. So Reverse grip pulldown, dip pushup superset, squat, once a week. I'm getting better results, and this certainly hits all the major muscle groups.
Perform the row with the elbows high (think bench press but in the other direction). That will take the lats out of the movement, targeting the rear delt and middle and lower fibers of the trapezius.
Dr Doug McGuff is a Prince! Tells it like it is. Great way with words and ideas. Just one classic McGuff quotation, “I see a Smart Car and I think dumbass.” He was making a point that as an emergency room physician, having personally dealt with small car crash injuries it was his informed opinion that “you want to be driving the biggest car you can afford.”
I think, and as I can see the research shows, results are so dependent on individuality, as well as individual muscle groups. For example certain muscles blew up for me when I trained them less and heavier. But other muscles, like arms and quads, didn’t. Seems like we all want to be dogmatic, when maybe there is no dogmatic answer.
Two of my favorite educators in the space in one video! But dear Jesus can we pitch in and buy this legend a microphone - he sounds like a tin can in every interview.
Jay, this is a very useful interview leading to a great reminder that Dr. McGuff's/John Little's Big 5 is just a starting place to establish a baseline. In Body By Science page 131 Dr. McGuff points out that the Big 5 "will at some point stop stimulating a positive adaptive response" and it will be time to modify the program. I missed this in my first read. Your interview with Dr. McGuff brought this to light. I am now into month 7 of my self guided HIT workout using Body By Science as my guide, and way too long using only the Big 5. I just missed this important milepost. The signal: I was no longer progressing in terms of strength, but my body very clearly continue to change. My next workout will begin a 3 way split routine over 21 days as outlined in Body By Science page 142. I am most curious about the results. I started in November 2023 by getting quite lean (The P:E Diet, Ted Naiman, M.D.) going from 155 to 139 lbs in about 5 weeks. I am now back up to a plateau of 152 lbs at 9.9% body fat and hope to add more lean mass, as far as age and genetic will permit. Carry on. Well done. Ray B, age 73
Very nice interview. Jay is one of the best in explaining HIT and Training, although I sometimes don't like his rude style. However, part of the truth is also performance enhancing drugs and I think you should state that.
I was doing the standard weight training program for years on and off. I was stuck at the same weights and reps. Took 2 weeks off and started Mentzer's way (I was skeptical cuz I am an ectomorph...but I had nothing to lose). Now I train once a week and I've broken all my previous records. So counter intuitive...just blows my mind.
I've done super slow off and on going back to '86. It's good for getting rid of pain that regular lifting can cause. I was just wondering today how I should lift with an arthritic shoulder that's been bothering me, and this video pops up right before going to bed. So It'll be back to super slow for a while.
It turns out you don’t have to train to failure. You can do an abbreviated workout, do one hard set and make excellent progress. No matter which method you subscribe to, the common denominator is that you must get strong. And to get strong, you just have to lift more weight each week ALL ELSE BEING EQUAL. So do a HIT routine but don’t kill yourself. You’ll recover faster, and make great progress
Always interesting and inspiring listening to these men. I wished that more focus was put on optimal volume of exercises per session or kind of body split workout
Don't forget diet too, one could excercise correctly and develope a strong powerful body but if they are living fast and loud, staying up late, eating a highly processed junk food diet, which there are many in the fitness space that aesthetically look appealing and you would assume everything is dialed in but often times it's not, overlooking diet and the food quality and crash dieting but yet still could be doing all the correct excercises in the gym but you can't out lift a bad diet, also he never actually mentioned where he is located and or his gym, he just said town...like it would be cool to know where he is located.
@@lazur1I'll correct your statement...: drug addicts can eat whatever they like and grow muscles but the end result is the same. They are dying from the inside out!
He said walking burns almost no calories... He has to be incorrect on that one 🤔 walking has proven the best belly fat destroyer. That's got to count for something
Don’t know what to think anymore with training. I’ve done both. Got results both ways. Logic says you don’t need much. Doing tons of sets will tire you out and run you down I believe. A few sets wil not yet I still believe you can damage a muscle in a short period of time. No need to continue to tear apart a muscle.
Set a goal pick one method to train for a year then measure results. Next year pick another method and measure results. Track your LBM before and after using a hydrostatic method.
Started doing H.I.T since november last year and even with a lot of tendinitis I've been able to achieve a great results with just 3 trainings a week. Sometimes just two trainings. It all depends of my level of enthusiams or how I feel. If I'm feeling lethargic, I just do 2 trainings.
@@Martin-bk3sp that's a great question. Normaly I train on monday or tuesday. Then rest till friday. Monday I will do just legs. Tipically lunges and one single leg calf raises. If I'm feeling great I will also do 2 exercises for the abs: sits up and leg raises. I do both with weight. The reps range it's around 10 to 15 reps. I just go to totally failure. I will also use advanced techniques to increase the amount of stress: like take it to failure then rest 2 to 4 seconds and do another 1 or 2 reps. Then finnish with one or 2 drop sets. I know Vince says that doesn't ad any extra benefit in terms of increasing strength but with me it's till totally pain and exaustion. I need that experience. Friday I will do: chest, back, shoulders, bicepts and tricepts: Declined dumbels press 2 sets (one warm up set) then all out intensity; around 12 to 15 reps; Dips- till failure (around 10 reps) Elevations till failure, one set. Lateral raises- two sets; around 10 to 15 reps; Rear delts- 2 sets; around 15 reps; Shoulder press with dumbels. Sometimes I will do Arnold Press; around 10 to 12 reps; Biceps: concentration curl- 2 sets; around 15 reps; Triceps: 1 set or 2 around 15 reps; The last set it's allways to failure. One thing If i'm feeling lethargic I will just do chest (since it's my weak point) and abs on Friday. And that's all. A good suplement just for burning fat and and taking care of my nutrition, eating wealthy to stay fit. We don't need to pay a coach to learn this stuff. There are on you tube thousands of guys teaching this stuff for free. At most go to a gym and let the instructors teaching you how to do the exercises and that's enought. The motivation must come from inside if you want to continue with this as a discipline.
@@godzoo18that's not what we are discussing: At first you didn't talk about optimal. You talk about overtraining. Let me cut to the chase: nobody in the world it's making progress when his overtrained.
I do 8 sets with 10 sec rest. One exercise per muscle group. In the gym for 20 minutes and growing. 62 years old 293 lbs. less is better. It works for me.
Everyone is different Some people recover in 3 4 5 days Others may take 8 9 10 days But the average person is fully recovered after about 7 days Your body will tell you this If you are gaining strength every single workout , your resting enough If your not making very very regular gains You may need to try training less
This guy seems awesome. I feel foolish because so many people are reporting great results but they are a lot older than me I’m in my 30s and I really want to try this. I would really like to actually build some muscle and burn fat. I understand nutrition is a big part of that, but can this program be utilized by younger people or people at least in the 30s to build some muscle to actually look like I lift?
I have clients that adhere to a strict semi brisk 6 day a week walk and drop 2-3 lbs of fat a week with a 2-3 time a week baseline training program There is a reason why the best bodybuilders in the world to fasted walking in the am to get peeled . This is also on a 400-600 calorie deficit typically
Low intensity walking for fat burning seems to be the talk all over the net. Are you saying there's nothing to that? Just curious. Dr McGuff seems to be reiterating the Mike Mentzer concept of minimal though intense training. And I think Mentzer learned from Arthur Jones. I'm doing this at 82, on a 90% vegetarian diet (not vegan) and getting results. 155 pounds
Great thing about walking: It isn't fatiguing. Take a step when you can; whatever it adds up to's all for the good, takes nothing away from other exercise.
Cardio is NOT necessary. Work each set to failure & don't waste tie getting to the next exercise. A typical workout's 8 to 10 exercises. If you put forth an honest full effort, you'll feel like you ran a mile.
This might seem contradictory: On one hand walking is NOT exercise. On the other hand, because it doesn't fatigue the muscular or circulatory systems, & doesn't present a real risk of injury, it can be done as much you choose, with no negative effect on workouts. Low intensity activity's caloric burn%'s almost all fat; not much per step, but it all counts, & you can walk virtually all day if you have the time:^)
@@lazur1 Ozempic doesn't cause muscle loss beyond what is normal for given "natural" weight loss. But before, those people without structured programme and without motivation couldn't even lose huge amounts of weight, because they'd fail because of hunger. Now many of them just inject and fuck the rest...or maybe they speed it up too much with fasting etc. instead of just eating healthy and using Ozempic. Btw Ozempic is old, less effective diabetic drug, let's widely use the name Mounjaro/Zepbound😁
What if you’re training for specific calisthenics moves like planche or one handed handstand? Seems you need to be doing those almost daily and you can’t just do a couple workouts a week to ever achieve them
Calisthenics moves depends on your skill level. Just like being good at cycling, running, playing football. These activities are totally different than exercise.
@@Alan-qv7fv but many of them still require a lot of strength, some require a ton. And this is about building strength. So what I’m wondering is where the overlap is between this kind of training for those kinds of things.
@@francescaerreia8859 What you just stated goes completely over the heads of people “whom believe in this kind of training”. I say that, not because this kind of training can’t be a good tool, I say that because they make training this way a “this is the only way to train” religion. Jay is a perfect example of that. The only way to get good at any type of athletic movement (even strength ones) is repeating the movements over and over again until your body gets used to them and good at them. They try to say that “exercise” (weight training) is somehow different then any kind of sports/skill training. But it isn’t, especially if one truly understands how the neuromuscular system works (and how quickly our bodies can actually recover if treated properly). Keeping doing your stuff daily and get good at your planches and handstands and continue to watch people whom do HIT training ONLY never be able to move very well (especially if they are primarily using machines and working shorter ranges of motion, which many of them do).
I personally like two working sets per exercise with max TUT where I go close to failure with only 1-2 RIR per set. This is somewhat similar to the HIT low volume approach. But I find it a bit more forgiving on my CNS, so I'm not totally wrecked, and it allows slightly more overall volume. Doing 2-3 full body workouts per week like this works well for me. I still disagree on cardio having no value to vo2 max and performance, though. While compound exercises may get my HR up, I still enjoy a separate cardio stimulus 3x per week for health/recovery. Having good general fitness only makes you a better overall lifter.
Before Dr McGuff and Drew Baye were around, Arthur Jones, the creator of the Nautilus exercise machines, established the groundwork for the philosophy of exercise that we are talking about here. Most people can make the connection between Arthur Jones and the Nautilus machines but his real contribution was stressing the importance of brief and intense exercise, one set to failure , performed infrequently back in the early 1970s. It was his genius, insight and impeccable logic that provided this groundwork of exercise physiology that we know today. Both Dr McGuff and Drew Baye fortunately will ensure that Jones` legacy and contributions will not be forgotten.
My question is who really trained that slow in the gym. I believe there are some benefits but too many people train fast or extreme fast. Even those natural bodybuilders train quite fast.
Keep in mind, this was developed to be safe for *_everyone_*, including osteoporotic 80 yr-old women. You might not need to to train this slow, but it has no downside. It's lifetime sustainable: When bodybuilders & strongmen give up, you're still getting stronger, (at least relatively, within your age-group.) //Also, timing reps is a good way to assure true progress, not faking it by changing speeds. Longer times allow for more precise measurement: 9 instead of 10's a 10% speed-up, but 1 instead of 2's 50%.
So you have Doug McGiiff who is very educated on the subject and you have Mike Isreatel (if I spelt that right) who is also educated and both say two different things. SMH. One says you need the volume and one says you don’t. Shows how college means nothing. How can one thjnk one thing and the other something different when there should really be one rational way to do it. If they both know the body the way they say how do they both feel the opposite to gain muscle?
Because one person bothered to ascertain the underlying principles (Dr.McGuff) and the other just mindlessly repeats the status quo without understanding things deeply. Education without critical thinking can be kind of useless or even detrimental. I say ignore a person’s credentials and review the available evidence for yourself if you want the truth on any matter.
Mike Israetel is factually wrong if he claims that "you need the volume" in order to gain muscular strength and size, as the many people who have developed great physiques using lower volume high intensity training have proven. I've trained both ways over the past 30+ years, and have always made better progress using lower volume high intensity training than with lower intensity high volume training. Plus, at 58 years old I'm still in fantastic condition and have zero injuries, all from using proper excercise technique with a fairly slow rep speed (4-6 seconds).
@@Oettam_187lbs I think that Mcguff doesn't even say that is better, it's just safer and more time efficient, but your results will come because of your genetics if you have enough recovery time and the freq, volume and intensity is adjusted. Every thing works, and your are going to get as big as your genetics allow. That's is why Mike is also right, but he fails to undersand that ther is a more efficient way.
Everything is great "on paper" lol In reality your body is NOT a corporation. There are so many other variables involved in muscle strength/muscle building, health and rational fat loss. Long time ago I used to appreciate McGuff's theory... But as I learn more and more in the area of human physiology, I see huge holes in it. Unfortunately, McGuff just like many other "medical professionals" is so arrogant and self-centered, he refuses to re-evaluate his conclusions. Sad.
@@DrOrsonMentzer advocated shorter, heavier sets , & faster rep speeds than McGuff. McGuff's more in agreement with Ken Hutchins, & Drew Baye; slow reps & sets lasting at least a minute, with more focus on perfecting execution.
A guy who takes 10 thousand words to say what he could say with 10 in order to appear intelligent. Also quotes theories as if they are law. I'm a big fan of Jay and Mike Mentzer, but this guy........ No thanks.
Everything was right to the point when he start talk about evolution of humans from monkeys coming from trees ,if he researched that like he researched exercise he would be smarted and never talk shit like "mother nature",nature dont have intelligence and dont think by itself, some parrots can talk like humans in some way bat not none monkeys,microevolution is one thing but what he implies is something diferent,the history of life is much different from what he was taught in medicine school👎
So would the strength of your muscles be greater if you did powerlifting or training to failure? I assume powerlifters are stronger than bodybuilders because they train with higher intensity but they don’t go to failure so they aren’t as big. And is cardio necessary if you plan on competing in MMA? I want to just train high intensity on machines and cables, and just practice MMA skills instead of doing the “strength and conditioning” MMA coaches make you do, because they don’t quite understand it.
Powerlifters do not necessarily exercise with greater intensity. You should review all of the the *_Start Here_* materials on Drew Baye's *_HIT List_* private forum.
Exhibiting strength's a skill. Powerllfting, in that sense, is no different from tennis, et al: It needs to be practiced, exactly as it's done in competition, with exactly the same tools. They don't go to failure because it would put an end to the practice session, but they come very close to failure, & take huge breaks between lifts to avoid failure. Lifting heavy weights makes the nervous system acclimated to the effort. If these are issues for you, lift that way. //The best 'cardio' for MMA is long sparring sessions w/equally-skilled partners.
@@lazur1I see, so if you wanted to be as strong as possible would you just practice 1 rep maxes twice a week or train to failure? I know it’s a skill and strength is a skill so if you wanted to be as strong as possible wouldn’t 1 rep maxing make sense? Training to failure does recruit all available motor units in a target muscle but wouldn’t you get stronger muscle contractions the lower in reps you went since intensity also goes up? Like a 1 rep max would contract muscles harder than a 5 rep max. Training to failure on a machine and failing on rep number 12 is basically a 12 rep max.
@@naturalgains4229 If exhibiting great strength in strength sports is your intention, you'll need a strength coach, not a youtube 'friend'. If just generally getting stronger is your goal, most any progressive resistance training will work, from traditional bodybuilding to HIT. If you're currently in poor shape, even bodyweight exercise will work for a while,
