I'm 57 and have been doing one intense set of pushups each week. I never thought I would get back to 60 like I could do 35 years ago, but I have. It's never too late.
Sorry to burst your bubble but if you can do 60 pushups then you ARE NOT working out intensely. Don't confuse metabolic fatigue with intensity. Intensity is measured as a factor of 1 rep max. Sixty reps is such a low % of 1 RM that it is not conducive to muscle growth. Watch the video and you will see that he recommends doing 6-8 reps for muscle growth. Doing more reps DOES NOT mean you are exercising more intensely. You should not be able to do more than 10-15 pushups if you are doing the exercise correctly. If you can do more then it just means you are not exercising correctly if the goal is muscle hypertrophy.
@@Beetlejuice80s well if push-ups are all you can do then that is an option. You can also try using exercise bands because they provide a resistance that more closely matches the strength curve of the push up. You need to find a way to make the exercise more challenging so that doing more than 15 reps is impossible. I have been training for around 28 years. I am stronger than the average person and most people in gyms approach me for advice based on my performance and aesthetics. I can barely perform more than 10 push-ups when i do them the way i suggest. If you were to ask most people just based on how i look they would probably guess i could do much, much more than that. Your aim should not be to do more push-ups, you should be aiming to make them more difficult. When you take a powerlifter, bodybuilder, etc- they are always trying to increase the amount of weight they can lift for a determined number of reps. They are not trying to just increase the reps ad infinitum. Anything more than 15 reps is no longer strength training. I prefer to keep that number under 10 reps with 6-8 being the sweet spot. Experiment with it for yourself.
Thank you for that! I'm going on 55 and your story has inspired me. Keto and IF have allowed me to look proudly at the soon-to be 55 yr old woman that stares back at me through the mirror. Now, I want to feel great too. I'm sure I can't do a whole set just yet, but I'm going to work on that one intense push-up to start! 👍🏻
I’ve been doing exactly this! Im down 30 Pounds in 3 months. My muscles are bigger than ever. After watching this video im happy that without any one telling me to I’ve been doing the right thing. Intermittent fasting One meal a day, keto (carbs only on weekends when i do alot of running) and during the week I hit the weights HARD, high reps with a total failure for finisher set and PR’s once a month. Yesterday for the first time in my life I benched 175x5 and 190lbs 1x. My pushups went from 10 max to to 58 max without stopping. My squat went from 95lbs to 175lbs Deadlift from 95 to 200lbs My 1 mile went from 18 minutes to 8:45 Eating right and working out hard is the key. STAY HARD
@@adithyanmenoth1035 no, whey is terrible because they removed the fat so it super spikes the insulin, much better something like steak and eggs, fish, healthy real food
I was a huge Dorian Yates and Mike Mentzer fan back in the 90’s. I used the “Heavy Duty” principles exclusively for many years of lifting weights during my 20’s and 30’s. It’s still one of the best back-to-basics bodybuilding principles there is.
Really ?? How are you planning to do those extra reps. after failure ?? By summoning your "inner-discipline" in a physical form ?? Discipline is when you don't skip your workouts, diet and ofcourse, when you don't shift your focus....
@@itsactuallybhaarat141 u can literally ask anyone in the gym, they are willing to help, even if in a impossible scenario, u can still ask the workers but u wud never get to that stage without discipline..
I am 73 and have been working out for 59 years. I would say this vid is spot on. People should also learn to apply dynamic and isometric tension to some of their exercises. This will help you zero in on the mind to muscle connection. A lot of people have their training habits down good but not their eating habits. You need both for complete success.
You are exactly right about mind to muscle.. so many people just go through the motions and meet their rep ranges thinking they did a good enough job. That is a reason i think Jeff Cavalier gives the best workout advise on youtube.. he always preaches the importance of mind to muscle. Btw you are in phenomenal shape... good for you! Hope i look that good when i get there!
@@HurricaneGaming509 I started TRT about a year ago. Was 120mg/wk. Just upped it to 150mg/wk. Prescription only. I also take Nandrolone for joint pai n, 100mg/wk. Seems to help. But most of what you see is 60 years of dedication. Test levels around 1000 ng/dl. I started TRT because of chronic fatigue syndrome. Feeling a lot better now.
59 and working out about 44 years...now getting ALOT of benefits from things like static carries, farmers walks and weighted wall sits. Planning to set a personal rack pull record on my 60th birthday. Lifting weights is magic medicine.
I've intermittent fasted all of my adulthood and I can say that this vid is very accurate. I'm 40 and a few pounds heavier than when I was in high school, but can easily say I'm in much better shape. It's pretty simple once you kick all processed stuff out.
I am not an expert - but have experimented with diet for fat loss, muscle growth/strength training, endurance training, and other areas over the past 5 years. I found that I could indeed build muscle and strength while both on a Keto diet and carnivore diet. Compared to your standard bodybuilder type diet - The strength and muscle gains were much slower, explosiveness and energy when lifting was harder to come by, it was much easier to lose weight while gaining muscle / stay lean while gaining muscle. The Keto diet was the hardest to stick to, the bodybuilding diet was lots of meal prepping, and the carnivore diet was the easiest all around. Basically I find that all three of these work fine. It just depends how fast you want your results, how much effort you want to put into diet, how lean you want to stay while building muscle, and so on. Basically it just comes down to the preference of the individual and what works best. For me, I stick with a carnivore diet. I don't have to count calories or macros, I can stay very lean all year round, minimal time spent on food, and I deal with me building muscle more slowly and having a bit less explosiveness. As far as the lifting strategy goes - you have to find that balance of effort vs. volume (assuming everything else is in line). Are you pushing your self to the right amount while still resting the right amount? There is not one right answer for this - it just takes a lot of experience to find what will work best for you.
Thanks for sharing. I just got started back working out after not being able to for years. Years ago when I started working out after getting out of shape, I was on a high carb diet and would pass out while working out and had trouble getting to a point where I could finish an entire session without pausing or passing out. Years later, I'm now out of shape again, but I'm on a ketovore diet and intermittent fasting. I found that I can now do a complete workout session without pausing or passing out in a fasted state (18-24 hours of fasting). I'm going easy on the weights so far so I can't tell you if I'm missing any "explosiveness" having slow gains. But now I'll know what the issue is if I do experience it.
@Tyler M interesting. Thanks for sharing. Question: are you hungry after training? If so, what do you eat and, I am assuming you wouldn’t eat right away. I don’t. Just curious what you eat and how long you wait to eat after you train. 👍
I am currently still eating a carnivore style diet. I am generally not hungry after a workout. I normally will eat about 1-2 hours after I finish lifting. I used to try to rush in a meal right after lifting, but over the long-term I haven't noticed any difference in results.
exactly..im over 50 hit the gym once a week, execute routine with correct technique X weight X reps, fasted training..Intermittent Fasting on 2MAD 2 days after training days..low sugar diet with combination of supplements taken at intervals to not strress out my liver..doing this for 10 years now and seeing muscle gains improving definition shedding fats, lifting heavier than was before..all this gains are showing slowly but surely..loving it
I love your videos, Dr. Berg! As a fitness trainer of many years (I've been published in Muscle & Fitness magazine - Nov. '94 issue) I can tell your that the "assisted" reps are called "forced reps" by bodybuilders. Bear in mind that what Dorian Yates did when he competed was extremely advanced and not for the novice by any means. But the sequence for the very intense set that you referred to would be 6 to 8 reps on your own so that you JUST complete the eighth by yourself, then you immediately start the forced reps. Your spotter/training partner helps you JUST AS MUCH AS IS REQUIRED to complete the rep in the concentric phase, then you perform the eccentric phase by yourself, but your spotter is right there with his hands very lightly on the bar. You do 2 to 4 forced reps like this. By this point your body is telling you that you can't do anymore, but you can! Then you start the negative reps where your spotter basically lifts most of the weight for you through the concentric phase then you use all your power to resist slowly through the eccentric phase for a few more reps with your spotter taking as much weight as required until you reach total failure! You have to be able to totally trust your spotter and for heavy compound exercises like squats and bench, if you're lifting heavy, you should have two spotters for the negative reps - one on each end of the bar.
You do not need a spotter to lift heavy the squat rack has catchers and you should always stop 1 rep shy on a bench press to failure . Jim wendler and chad wesley have very good programs and its called a training max and you use percentages and go for certain numbers each week progressive overload step load an wave loading programs ., and you dont do hit training with bench press or barbe squats dorian an mike used machines or dumbells for this style
Excellent video! I'm in my mid 40's and am the strongest I've ever been - even though I've lifted continuously since HS. Dr. Berg is spot on! Over the past 3 years I have deeply studied nutrition and technique and I've gone from a flat bench press of 4x at 185 lbs to 6x at 225 lbs. I take a lot of nutritional supplements (all natural) and try to eat very healthy. My top 3 supplements that have made the most difference when added to my diet IMO are 1) Creatine 2) Essential Amino Acids (EAA) 3) High quality fish and krill oil. There is much, much more I do, but these form the foundation of my supplementation.
I need your help. I'm 22 right now. I was 170 Kgs, I've lost 60 kgs and now my weight is 110. In whole of this weight loss episode, I've lost a lot of muscle as well. I feel very weak and my body looks like 50 year old person with all the loose skin. People told to increase muscle mass. But I'm not able to, I get tired very easily. What should I do???
You know what I would kill for? Just once I'd love to see Dr Berg put out a video showcasing how he would put together a bodybuilder meal plan that is healthy by his standards, but that also would allow someone to put on enough muscle to start bodybuilding. That would be my dream video. Because so many bodybuilders suffer from kidney issues, as well as digestive issues due to that diet. Would be amazing to see Dr Berg put something together that is healthy and that could give you a ton of muscle.
Ahh... me too! I lifted for 8 years and gained 30lbs of muscle, but i was also consuming 6 meals a day and about 200g of protein a day. My last meal was casein protein at around midnight. At this point in my life, i know that is hard on your body. Jeff Cavalier gives the BEST workout advise, hands down. I just need someone to give diet advise that is equally as good!
@Pippie Jackson He knows his stuff so well. I used to be subbed to a lot of fitness channels and eventually i forgot about all of them... except for Jeff!
Keto ain't necessary and probably not conducive to optimum muscle growth. You must know all the basic bodybuilding foods. Lean meats, potatoes, rice, eggs, fruit, nuts etc. Take creatine too!
I tell you what Dr berg. I have trained in bodybuilding and with very good bodybuilding personal trainers and I have to say this is by far the most accurate, coherent and overall best video I've seen for bodybuilding growth. Blows every other channel out of the water. Although you must remember that strength training and bodybuilding are very different but look the same. Amazing job
@@harleytrivic1848 I don't mean in comparison to bodybuilding channels, I mean in comparison to so called health and science channels which comment on bodybuilding. I don't agree with everything he says but a lot better than most
@@Firefoxtony I really doubt 8 oz of protein per meal is anywhere close to safe level for most people except for few who already have very high muscle mass to maintain. Also, I think 1 week of rest does not have any harmful effects but doesn't seem optimised based on research (lmk if you need links?).
I had the great honor to speak with and meet Dr. Berg at the live seminar I won on Immunity Challenge. He is a compassionate, kind, wonderful and intelligent person! I wish I spoke to him many more times, really a person who deserves respect and appreciation 🌹🌷🌷😍😍😍
@محمد يقشان Just because you are a doctor doesn’t mean you know everything. And yes most think they know everything including you and I ... we don’t. Hence a friendly debate would be interesting. Layne Norton requested it in one of his recent posts.
I am super hard gainer very hard to gain muscle even when I was young...Now I am 41, I only workout twice a week, eat less, workout fasting n still gain some muscle 💪..Actually my body looks better than I was in my 20's
I brought into the "hardgainer" myth touted by the muscle magazines to keep people overtrained, confused and (they hope) buying their supplements. Little did I know that I had insulin resistance. Now I'm 44, free from such deception, and finally have gained some muscle. KETO is the way...
Bodybuilding now for 20 years the cutting phase was killer…..started Carnivore and Then Keto and IF 3 years ago and this has made a heck of a difference eating is much better cutting is a breeze and still hitting top lifts 16 weeks into a cut it’s unreal never in 20 years have I done that IF and fat adaption is the key now I can operate in the gym with minimal carbs and never feel hungry or lethargic amazing
Thank you Dr. Berg. I am now 61 and have in the 1970's done bodybuilding but found getting back into it a little different than when I was young but NOT impossible. Just as long as it's done properly, carefully and responsibly with much care on diet and overall other activities such as walking along with short bursts of sprinting for 30 seconds then back to walking again. All along while keeping the core muscles tightened shoulders back and chest out. I am slowly achieving what I want but it comes at a cost. Very strict dieting and lifestyle changes.
Much of this conflicts with what is known about muscle protein synthesis. After intense exercise, someone who isn't on anabolic drugs will be in a state of muscle protein synthesis for ~48hrs depending on a lot of factors. Someone who takes massive amounts of anabolic drugs however can stay in a state of protein synthesis for much longer.
@Dr Berg - When you say "7-8oz protein" do you mean 7-8 oz of the food that contains the primary protein (eg meat) or actually 7-8oz of protein in the food? If the latter, 7-8 oz protein is A LOT of protein for one meal. I'm a muscular 6" tall man and I target 100g (3.5oz) of protein a day to maintain muscle and would aim for 150+g (5.5 oz) if I was looking for hypertrophy (that's actual protein in the food, not the amount of eg meat). Please can you clarify these units. Ps. I"m a big fan getting great results from your Keto + IM advice. Thank you.
Thanks for this video. I did CrossFit a few years ago and recently returned to it. This time I’m on keto and fixing my insulin resistance. At 50 years old, I’m doing better with exercise than in the past. Nothing works right until you solve IR!
Dr. Great video! I have to humbly say I am a perfect example of everything you mentioned. I’ve been bodybuilding for 24 years now. I’ve competed in 11 national shows as a Super heavyweight and won many of those titles. Nothing works better than Keto, heavy training at times and living in a stress free environment. I’m 6’1 250lbs at 5% body fat year round. I’m going on 38!years old and never felt better! and I stress to all my personal training clients and Health coaching clients...consistency, patience and being mindful is key to all this! Consistency cardio, healthy eating habits and rest....you will prevail and over come sickness and inflammation that is taking over everyone today.
You are so great! I love that you write what you are talking about down for the visuals. The best explained video I've seen yet on muscle building. Thank you!
I like to do a heavy load and a light load twice a week on my muscle groups. I actually started growing again when i started doing this, instead of once a week. Monday I'll do 6 sets of weighted dips Dumbell chest press 6 sets And heavy resistance bands 6 sets Then Friday train it again with bodyweight only Push ups variants Bodyweight dips And dumbell flys ( on the floor ) Just got to find what works for you really 💪
I've lost nearly 14kgs in 4 months and have maintained my muscle definition. No bread or sugar, the occasional fasting , lifting weights and doing cardio. I feel so much better for doing it.
Are you eating much carbs. I've cut Sugar but cut to one slice of bread a day. No sugar is difficult because I like it in my tea and coffee. So I now have 3 cups of green tea with lemon and the results are shockingly good. Is that one slice a day really costing my six pack?..
Dr berg does a keto pizza recipe somewhere on there. Keep up the good work. Do you want to loose more? When you get there you can have occasional treat.👍🍰
@@martin101harris5 Yes I’ve watched Dr Berg make a yummy keto pizza. I treat myself to a piece of more than 75% dark chocolate if I’ve been really good and I love a bullet proof coffee a couple of hours before a workout with cacao powder. I hope your on track with your targets .
I have been binge watching your videos for about 4 weeks. Have been able to start treating some issues I have have. Starting in March of this year I started having blood pressure issues and tachycardia this brought me to the emergency room where I was found to have significantly low potassium. Insomnia so bad and intermittent fasting causing me to gain a few pounds a plan that was not yours.I also was working out 4 times per week. So I found your channel and started over. First thing I did was quit sugar and shakes I lost 4 pound in about 10 days. Started the adrenal support helps me so much. Cleaned up my nighttime routine and now sleeping better than I have in a very long time. I feel so much better overall thanks for all the good works.
I’ve started doing IF + Keto I’m on an 18/6 IF on 3000 cal over 2 meals and I’m healing faster after weight training , I highly recommend this my body fat is quite low and I’ve been able to pack on size and strength, I was worried at first , now I’ll never go back . Thank you for your videos I learned how to do this correctly from watching your channel ❤️
Thank you Dr.! I am doing a part of that, just going to failure rather than beyond, but that does help! I am doing intermittent fasting too, and doing close to ketogenic, sometimes more carbs than should, but thanks to you and others, I am down about 100 Lbs. Over the last year and a half!!
If you’re a beginner lifter this is not for you. Just focus on form and slowly add more and more weight as you see fit. Try to hit a rep range of 8-12 the first months. And then you can start trying to go to failure. Just remember consistency is key.✌️
Dr Berg lost me 32lbs, but gave me a whole new cloathing line 🤣. 38" waist down to 32" 15 months ago, and still remains. And the Negative reps is old school, and works.
Mentzer and Dorian were on the right track! Even if we observe timelapse videos of mucle cells undergoing repair, we will see how slow of a process that is! For me, magic number ( for time being ) turned out to be resistance full body training once every ten days ( squat, deadlift, benchpress ), and aerobic/skill training every day!
Also, consider that DY only trained around three times a week! And that is someone who had assisted recovery and great genetics for the sport - why would you think that someone who is recovering naturally can resistance train more often?
Stretching the muscle you train between sets is very important, learned it from Frank Zane and it elevated my training to the next level. The muscle recovers so much quicker when doing that.
@@TheGrsshppr it helps reduce the buildup of lactic acid and also feels like it adds to hypertrophy. The stretch shouldn't be long and deep, a quick 30 sec stretch while breathing a bit deeper is enough
This kind of blew my mind, never heard someone mention stretching between sets, but it makes sense. This might be the golden nugget I take away from this vid. +1 👍 Ray.
Dr Berg, 31 seconds into this video, I can tell you are right on. As a 40+ year home trainer, learning as the decades pass the key to growing muscle is two fold, from the exercise itself standpoint, intensity and Extended Time Under Tension. I find that even one set of ETUT, for one body part per day(!) can be enough to keep one strong if you are eating correctly. The body retains so much a week is nothing. If you have an "Arms Monday" and you do an ETUT bicep/tricep workout where you keep it going as long as you possibly can with, strict, partials, cheats progression (another is reducing load to joint distance) - the next Monday, you are still strong and maybe stronger!
When you train without someone else there to assist, you can still get a poor man's version of the "to total failure and a bit more". Once you've done as many reps as you can (with that high resistance), you try to hold for as long as possible. Not at the "top" where it might be easier to just lean on your joints or whatever. Somewhere around middle of the movement. You hold steady until you have no choice but to start creeping towards the starting point. And you slowly let it reset, still fighting back. This will help you get the solid stimulus result you want. Apply to any muscle training, especially if you are doing it at home. No pain, no gain. And I do want to add, with progress that "pain" becomes something you want. You know that's what you are working for, and nothing can make you feel better than the feel of validation your effort is being rewarded. We don't go out of way to optimize this process so we can spend more and more time and effort on fitness. We look for peak efficiency so we can just get *easier* results.
Based on my experience, going for a caloric surplus instead of deficit makes you pack on muscles easier, but you will gain a bit of fat along with it. Training effectively, eating well, and sleeping like a baby are what brings us the results we want.
@@pustel Or the fact that not burning off such a high intake of carbohydrates can lead to high triglycerides. That's more dangerous than some belly fat.
@@user-dk6un8sh6z Anyone who wants to build muscle OPTIMALLY needs to eat at least 1g of protein per pound of body weight. Whether you’re in keto or a “carb” diet. Calories are energy, doesn’t matter how much protein you have if you are only eating 1200 calories a day as a healthy/normal Man because you’re going to be in a catabolic state.
Some advice to inexperienced weight lifters: Don't overdo it in terms of weight for Biceps curl. Work to failure by drop set. Never use mixed grip for deadlifting. Don't lift weight over 220 pounds until you have mastered the Valsalva maneuver. Engage the hips, use lats, press on the floor with your feet when dead lifting. Shift weight to upper back, lower back should not be called upon at any time. Hang on to a bar with knee raised and make side to side movements of the hip after squat or dealift. Useful to remove compression of vertebras of the spine.
@@ashramdhan1582 I'm not into diets in general. I do intend to try intermittent fasting for a few days per week. I won't dilly dally when training, just three big lifts in 20 minutes that's it. Then break the fast. I think adrenalin may carry me through.
My routine is 3 days on, 1 day off and I do a 15 minute HIIT Cardio on my Treadmill after every workout. The Treadmill is tough on leg day. I've been doing this for 17 years and my body is right where I want it to be. Bicep genetics is a blessing as my arms are huge but this workout has not failed me. Day 1...Biceps/Chest Day 2...Back/Shoulders Day 3...Triceps/Legs Day 4...Rest, Rest, Rest EDIT...I do Keto and never took a Roid.
I love how you brought up Dorian Yates training method because I also follow the same training style by using Top sets on every workout and I cannot stop growing so far and have yet to stay at a same load for the same reps. Every week reps or load is increasing ! Great stuff Doc!
@@georgeikinya2779 depends on the individual. If you're someone who used to be inactive on a crap diet who converted into an inactive individual on a good diet then I can see it. Probably also depending on how much muscle they already have
Should clarify Dorian was NOT on any kind of keto eating plan when he was Mr. Olympia. He was probably taking in at least 50g carbs with every meal, which was every 2 or 3 hours - all day long.
Well.... I know you don't need to be Dorian's size to know how to grow muscle, but to be frank, Dr. Berg doesn't look like he's ever lifted a weight in his life. Not being mean, just true. I'm not going to take weight loss advice, for example for someone morbidly obese. Plus Dr. Berg needs to go look at the studies on HGH. Even when injected at supraphysiological levels there is not a single study that shows HGH grows muscle by itself much less in normal levels. It increases water and some connective tissue, but doesn't by itself seem to affect muscle growth.
Thanks Dr. My son 16 y/old son was taking pre workout...and I made him watch your last muscle growth post...You are an amazing teacher....Gotta give RU-vid props..thier the only show in town as it seems...Media outlet.
@@Drberg Doc can fasting heal the pancreas? If it's not putting out enough? I had my gallbladder removed. Now my pancreas isn't putting out enough. Will fasting heal it.. over time? Thanks Doc love your channel!
Yeah that’s been an issue for me. But with the quarantine and all this year my drinking has dramatically decreased because I just don’t drink at home. It’s actually been a good thing for me.
whiskey, rum and gin have 0 carbs. They're keto friendly. They do have calories. But 0 carbs. It's pure alcohol. No additives. The calories do add up. And alcohol can slow metabolism.
@@wandery2k Its more to do with the Estrogen effect of alcohol, I drank for years and worked out hard, and ate right, I got strong but got fat and boobs, i dropped the alcohol and hey presto, got the body I wanted
Body builders (steroids or not) typically eat 5 & 6 times a day to recover faster and grow bigger. They eat eat eat eat! Are they diabetic & prediabetic? Should they fast intermittently? Seems to me like they could take advantage of hgh. But it's just something most dont preach.
@@Olivedoggy 100% huh? Professionals yes. When I say bodybuilder I'm referring to anyone that has been lifting weights for a few years with the aim being muscle growth. Why does everyone always thinks Dorian Yates and Arnold Schwarzenegger? 😂 Would love for the intermittent crowd go at it with the bodybuilding crowd and meal frequency as it relates to hypertrophy and recovery.
I’ve heard this explain like this when you fast your Your HGH levels go up to preserve muscle loss the HGH is not gonna help you grow muscle if you’re not supplying the raw building blocks (food) to build muscle
Hi Dr Berg, big fan of a lot of your work and I hold you almost solely responsible for my use of nature to be healthy, to rid my body of dangerous foods (for the most part). I've gone from soooo many fizzy drinks to organic squeezed lemon + a day with sparkling, coffee and still water otherwise. Fast foods are more or less non existant apart from social.. Just more knowledgeable about how to treat my body. My original reason for commenting is that I train after fasting for 10-12 + hours.. I have absolutely no issues with energy. I'm by no means the strongest in the gym, but I most definitely work hardest.. 3-6 drop set super sets mostly all slow and very controlled.. Rest for about 30-60 seconds and right back at it. I do this with almost no days off. I'm putting on very impressive size for how long I've been doing it.. There's a lot more to this, too much to type but I always recommend, it's hard but 100% improved everything for me.
Excellent redition of heavy duty style training. I've followed Dorain Yates training since the 90's, but this is a good breakdown here for people new to this information.
A bodybuilder who trains a muscle once a week is usually creating so much muscle damage that it takes a week to recover. It is unusual and probably goes hand in hand with steroids. Most of us, if we rested a body-part for more than 2-3 days(except for huge muscles like legs) would lose everything. The bigger the muscle-the longer the rest. Bodybuilders with huge muscles will rest much longer because they have more muscle cells to rest.
Yup. With the exception of people who are just starting out and hitting the gym. They could actually benefit from limiting their workouts, for a specific muscle, to once a week in the first 3-4 weeks, untill adaptations start. I always advice that to new people. But a good rule of thumb is to give your muscles 72 hours of rest between workouts
dorian is spot on with hit training, i workout 45 minutes tops while most stay in the gym for hours negatively impacting their recovery especially if youre natural. training for hours will increase cortisol, ive been doing hit training for 7 years now
@@Val_Cosmos don't you need dietey protein so your body can access all amino acids it needs to make a specific order of protein your body needs? Amino acids and protein work together but they are not the same thing. You need both to maintain your health. Please correct me if I'm wrong. I'm just confused by what you wrote. Thanks.
Been a bodybuilding aficionado for quite awhile, (over 3 decades), but am about a year and a half on KETO, and I can say that this info is absolutely in line with what works (I do Mike Mentzer's high intensity training, and Mike mentored Dorian.) Great vid! 💪
I'm also starting out on Mike Mentzer's HIT. But I'm worried about KETO and it slowing down my growth. Did you pack on muscle faster or slower since starting KETO?
Can someone clarify? He's recommending eating 460 grams of protein in total over the space of 2 meals if I'm understanding correctly... Basically everything I've read in literature suggests 2.2 grams of protein per kilo of Bodyweight.
Yeah that's what confused me as well. But he is on a low carb diet. So it's is difficult to reach the sufficient calorie requirments. We need to eat in calorie surplus to gain muscles. So i think he is filling his remainder calories with proteins and fats. It makes sense he is eating that much protein.
Hi! I am a big fan. I am learning from all your videos. I am 40 years old , and I lost about 17 kg of fat in a half year with keto diet. Anyway, I must say that I watching many videos from athleets and I understood that If you gain mass, you will gain strenght but you will lose endurance. This video is the right way, if you want to get bigger and stronger (bodybuilding) but if you are , let's say, into running sports, you can grow your endurance with low intensity exercises, during an extended time. This is a fact. Thank you again for all your work ❤
YS_ Awarevening I can see a surplus of calories and more carbs if you are a big bulky bodybuilder. 99% of people want a light muscle gain. ...and he is the best teacher.
For people trying to build muscle and following the suggestion of roughly 1 gram of protein per pound of body weight. How is that achievable if eating 3 meals a day considering your body can only process 25 grams of protein every 1.5 to 3 hours. I'm 170 pounds. Don't I have to eat about 6 times a day then?
There's no evidence suggesting that the body only processes 25g of protein every 3 hours, as far as I know. Could you tell me where you got this information?
I usually like Dr Berg's videos for the useful content, but there's some incorrect info in this one. One can't "isolate" a muscle. In his example of a chest/bench press, the primary muscles (if done correctly) are the pecs, true, though secondary muscles also contribute, like the shoulders and triceps. You can't only work one muscle at a time, much less per week. And along the same lines, if we're looking to get "full recovery", which is always a good idea for hypertrophy and strength, then you need more than a day. 6 days of intense exercise and one day off simply isn't enough. Try channels like atlhlean x, shredded sports science, and Jeremy Ethier, for tips on science based training
I suppose you can isolate muscles when training on machines, but these are usually recommended only as a side exercise to the compound movements. I guess you can train the muscle once a week but only if you’re willing to train as hard as the likes of Dorian Yates. I do not believe that this would be possible while fasting though.
I'm essentially training this way while on the carnivore diet. Building muscle has been easy so far. Not quite up to his level of intensity, but typically only do one heavy working set after several warmup sets. Do need to slow it down some. Thanks for this video. Great info!
I've heard conflicting information on recovery. I've heard one muscle a week for full recovery and I've also heard that the body will acclimate and learn to heal faster if you don't give it a full week. However, as a beginner the recovery is important.
100% agree. It was imo stupid to use a roid head as example, when there is a million people out there who knows just as well on how to build muscles and not taking PEDs and avoid injuries from insane training.
@@davidhenry9764 if you're natural it doesn't matter how experienced you are you don't wanna go all out on the same muscle group 4 times a week lmao. If I did my heavy workouts 4 times a week I'd never recover. You'd have to have some insane level of natural testosterone production to sustain something like that.
You are 100% accurate! I began working out at the gym on September 1, 2023. I was a runner up to this point. I began doing 100 reps on 8 different exercises per day and running per day 10 miles. I maintained a weight at 186 pounds. I fasted from 7pm until about 12:30pm daily. November 4, 2023 I changed my routine intensively. I began a full upper body exercise every other day and reduced my running to walking 8 miles per day. The second day I worked out legs and core and walking 8 miles per day. I ate more healthy foods and cut out intermittent fasting. I eat brown rice 2-3 times per day! I began to see muscle growth! I began measuring my muscles instead of weighing on the scales daily. One month later I weighed 198 pounds and my muscles are very large! My strength has suddenly increased by large margins! I noticed that only one day per week can I over lift that muscle group! It takes about three days to heal. I do 1,800 reps per day and walk 8 miles since November 4, 2023. Today is 14 December 2023. Recovery time has increased, but muscle growth has too! I now weigh 200 pounds and eating lots more healthy foods per day! You are spot on 100% in this video! After the hard workout to failure... two days later I drop from 150 pounds of weight to 50 pounds of weights lifted because of the soreness! That's is huge!
Hello Dr. Berg. I just started Keto and have already lost 10lbs in a week. Yes probably mostly water weight but its a start. And I have to say it was all due to your very informative videos. Love the website as well! Thank you for all that you do and providing all this wealth of knowledge. Also, sorry for the random question but what screen/electronic pen are you using? I love how you can flip the pen around and erase like if it was a pencil! So cool!
That's what scares me about keto, I don't want to lose ANY weight or body fat. With the amount I exercise and being physically active all day, I tend to lose weight without trying and that's not a healthy thing to do when you're in your 60's. It's a pain in the butt to regain that weight. Can't build muscle lifting lighter weights than normal because you're too weak from the weight loss.
In my research, it's best to workout each muscle group twice weekly. Once weekly is more for strength training. You also can't just workout one muscle group, and it is best to incorporate workouts that hit a lot of different muscle groups, like deadlifts, bench press etc. You also don't necessarily have to go to failure. As you get to know your body, and figure out right before failure, you can allow yourself to have less DOMS. If I work to failure, I'll usually be sore for a week or more, so I try to do it just right.
That's right. About 75 to85 % of your maximum potential is all u need. Otherwise u rusk I jury. Otherwise these guys right in his advice. Dietary, though, is limited. As A Vegan diet is more natural. For so many reasons I can't explain here. I eat twice daily. I fast for 14 hours. Best I can do now. But 16 will come. And eat an equal portion of protein at each meal. So eaw organic Pecans, Walnuts, Macadamia, pistachios, sunflower seeds /chia seeds are best. Or 1 avacado with each meal. Eaten at the END. As the body does better when digesting carbs first. I'd say about 10 pecan halves. Or 4 or 5 walnuts. Dark green leafies too. But only have 20 to 25 % with your first meal. And reduce the carbs at night and go large on spinach, kale, romaine lettuce at night. Sugary fruit puch at lunchtime. So bannanas, plantains, some dates. Mangoes or persimmons too. The second is more gentle fruits. So papayas, grapefruits, melon, oranges. Kind regards
@@dickyboyryw , I can't recommend a vegan diet for anyone, too many Omega-6's, oxylates, and other plant chemicals meant to defend against things trying to eat them.
I'm 25, I'm on keto and IF I'm 187 for 94kg My muscle grow is as better as ever, I don't take any supplements, not only my muscles are growing, I'm also increasing what I bench within days... I'm as strong as ever, as focused as ever, I have to stop myself to avoid overtraining otherwise... I can just keep going non stop.. I'm genetically gifted with resistance to carbs so I can ingest more I usually go around 50 to 100, I also have an extremely fast metabolism and my body type is Mesomorph. My meals feel more rewarding, I always workout on fasting, but since my hunger is gone after entering ketosis, I can prepare a long meal, serve everyone and then eat, everything tastes better, I even feel happy after eating and during eating This is best decision I've ever taken, thank you Eric.
This is what mike mentzer said years ago Dorian training system is mike's heavy duty high intensity training Dorian just made some changes to make it different from mike heavy duty system simply coz he didnt wanted mike to take credit for his olympia wins
Very sad that both mentzer brothers died heart failure, not that old, .. def trend setters for this method in the 80s, when they sold courses.. i bought high intensity back in the day.. always had concerns about effect of too much restriction of circulation in the long run upon heart mechanism.. This as doctor says based 1hr interview with a body builder.
@@easyspeak101 the mike mentzer workouts were intense but the duration was only 20 mins max and in this 20 mins there is rest time also. So basically the effect upon heart is only when the set is going on. I dont think that effect on heart is a matter of concern here coz the duration of set is only 30 to 40 sec.
If you're going to lift, learn to do specific exercises for the small muscles that stabilize your joints, like the 4 muscles of the rotator cuff. A lot of weight lifters get injuries to their smaller muscles, because they don't do anything to special for them, and they are easily overpowered during a heavy workout.
This routine might work well for pro bodybuilders that take steroids but for every day people that want to get fit 2-3 times of hitting each muscle per week might be best. I'm especially concerned about combining advice from high level bodybuilders (that eat 6-7 times a day and load up on carbs) and intermittent fasting.
The reason dorian trained his muscle once a week is because he used steroids, he has a longer muscle protien synthesis then someone who isn’t on PED’s for a natural you got to train the muscles twice a week one day high intensity complete failure and the other day just do volume on it
Hey Eric, i love your videos! I have one question though, how is getting 8 Oz protein per meal possible? Isnt that like 220g om protein ? Im from europe so the measurement is a little bit different. But it seems like a LOT of protein per meal
Its difficult to build significant muscle on Keto (less than 50g carbs per day). I've tried. To make significant gains, training to failure and eating more calories is generally necessary. Doing low carb and getting more calories means protein intake will also increase. Too much protein can cause problems as mentioned.
Yes, you are right in a way, but I have to add that it still is possible. 50 grams is just a general number and cannot be used for everyone to be in ketosis. You could still be in ketosis if you have more carbs per day. I speak from personal experience (bodybuilding) and training with my clients for the past 5 years. It really depends on the context though!! If you have alot of muscle, train alot and you eat the standard tradional way of keto than you probably won't gain any significant mass, but if you where to say that you eat a bit more carbs and still keep your fats and protein higher relatively you could do it in a more efficient way than the standard high carb low fat bodybuilding diet. Technically the body could still be in ketosis for the most part during the day even if you eat more (timed) carbs especially after workouts, because the glucose will always be burned first by all cells, and be shifted towards your muscle and liver since you are very sensitive and deplete them to a certain degree. Also yes more calories could be needed if you want to build more, but if you still have some or alot of fat on the body I don't think its neccesary perse. It's not only calories in vs out, its about the hormones that are involved telling your body what to do with it at any given time. At some point when you lose a significant part of your bodyfat that's when more calories are important because the body favours survival more than making the muscles stronger/bigger (aesthetics). Personally I have way more energy on a low carb, keto and carniverous way of eating which helps me put the intensity in the workout and gain way more mass than if I'd go on a high carb diet.
Doc ?? Where the Hale have you been my whole life? Found your channel last week. Have to tell you this is life changing !! Started with apple cider vinegar video and drink Thursday. Been drinking it 3x a day. I have lost 5lbs at my morning weigh in Saturday. I can already see and feel a change in my body. At the age 61 I stay busy and active. But this channel is a GAME CHANGER !! More Results to come !!!
I enjoyed watching this video because these are two people I admire most when it comes exercise and nutrition. I am so used to OMAD that the idea of 2 meals a day seems hard to accept to grow muscle.
@@jamesrobertson5370 I think with the right nutrition and timing of your meal (that is eating not long after your excercise) would be critical to your chances of muscle growth.
Doctor, all your information is Elite Class, I just want to let you know how grateful I am for sharing such powerful knowledge. May God keep Blessing you always!!.. 🙏 👏👏
Dera Dr. Berg, My name is Mr. Wut Yangyuensuk from Bangkok, Thailand. I have been following you for about 4 months now and applying the lessons you teach in my daily life has resulted in my weight loss of about 17-18 kg. All blood test results were very good, only ldl was slightly above the threshold. I am currently 50 years old, height 177 cm, weight 71 kg, blood sugar level 95, blood pressure normal. Compared to before, my blood pressure was 155 and my blood sugar was 130. I would like to thank you very much for helping to bring the knowledge of holistic medicine to teach us. And makes us understand the system of the body according to the concept of eating food as medicine, not taking medicine as food. Thank you from the bottom of my heart Wut Yangyuensuk
That's fantastic! Congratulations! Have you shared your success story on Dr. Berg's site? If you would like to share it, please use this link: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
Years ago my wife and I did P90X for about a year....kept our charts and followed the diet plan. Yes, we got a lot of benefits from the program....but we kept getting injured yet persisted with the workouts. Recovery time is crucial.
Every week, I do 2 to 3 days of training. One day I workout and another day I rest. Sometimes Monday, Wednesday, and Friday or Tuesday and Thursday in different weeks. Only one hour of intense workout. Making sure I eat good food and good recovery.
With all the respect , we are talking about Dorian Yates here. How he trains, what he eats most probably are not going to apply to most of us natty lifters.I have been training consistently for 6 years and now I am at 200lbs 5"11. What I can tell you is that you need to take a day off at most twice a month. Meaning you should be training fifteen days in a row and stop doing splits.Only hit a single body part a day like chest, back, shoulders, arms, legs for an hour everyday( destroy it) and just keep repeating it without taking days off for at least 15 days in a row. Most of you'all tripping over OVERTRAINING while y'all are undertraining lol. You are natty brah , you need to stimulate your muscles constantly or you basicly can't grow. Get your meals right ( not gonna happen with only 2 meals a day ) get your sleep right and get your stress levels under controll. Then you are gonna get strong and buff as hell.(ofc not gonna look half as good as Dorian Yates unless you jump on the gear, even then his physique is unattainable for like 99%) There , thats my two cents.
