It is? I tossed a handful of empty soda bottles into mine. Not exactly sure why, pretty sure it's got something to do with stimulus to fatigue ratio tho
no, it`s only 80-90%, that`s why he jokes around so much, because if there was only knowledge people wouldnt watch every video over the long term. Only 80-90% is sustainable
Something that's help me is, implementing posture that'd be used in training for everyday things. Not reps or sets, get use to the posture & movement and do it for how long it would take regularly if you didn't. It'll help boost confidence cause you're familiar with the movement. Ex. Picking up 4 grocery bags from the floor, lift it like a dead lift and do arm curls until you get to the counter- those bags are just dumb bells. Need something on bottom shelf of fridge or drawers, do a nice deep squat. Getting up from a seat, do a nice big stretch. Rising out of bed, do a slow roll up to engage the core since you're already half way there from the exercise. Good luck, take it slow and enjoy getting back in training!
@@ZalvaTionZ I think you're confusing Rep Ranges which is an absolute number with Reps in Reserve (or Rate of Perceived Exertion) which is a subjective feeling of how many more you can do. "Reps" and "debunk" ring like the old idea of 8-12 reps being the gold rep range for all exercises for hypertrophy. That, has been debunked.
S:FR changed my muscle building results. I was the literal definition/poster child of "training to absolutely, unequivocal failure" on each set. Switched to doing nearly DOUBLE the total volume because I switched to leaving 1 "ehh yeah its doable" rep in the tank and never ever doing the absolutely failure "if you dont get this rep I kill your family". Not exaggerating. leaving these 2 reps in the tank each set gave me INSANE recovery ability, instantly blew past my plateaus as well. And besides the muscle gains upprbody, im a full time "pro" cyclists who kills it 15-20hrs of hard cardio each week ontop.
@@winterMB91 stopping each set 2 reps from total world destruction level failure. The fatigue accrued from from those final 2 reps literally cut my weekly "total body sets" that I could recover from in half. I used to be able to eeek out about ~30sets and have ok recovery but when I said f it lets keep 2 in the tank I instantly and again not exaggerating, DOUBLED to 60-70 total sets per week last 2 months and not only have I seen more growth but my performance on the bike is more stable because I have less total systemic fatigue from obliterating my entire upper body 30x a week. All this said, im 180lbs and 6ft, so its not like im anywhere near the natural muscle limit...
Same. Over the past couple years I’ve discovered that higher volume (~20-25) on many muscle groups (eg chest) is way better for me, but I can only sustain that by leaving a couple in the tank. Discovering that has allowed me to grow more over the last year than I’ve grown over the previous 10 years. Back then I was treading water without realizing it, unfortunately.
Hey, I’m in this exact position. I do ppl and push everything to failure, and I’m never recovered even though I do like 1-4 sets per work muscle per workout. So you recommend lowering intensity and increasing volume?
Another interesting metric for further research would be how many times you can "redline," how often, and each instance's duration correlated with long-term degredation of output capability.
2:20 clearly Dr.Mike doesn’t know Germany where we red line cars in the highest gear on ends. That’s where German volume training stems from by the way
Bottomline: Don't train the shit out of yourself because you will spend so much time to recover and training duration will be shorter in the long term.
Would love to see a video on the difference of fast and slow twitch muscle fiber workouts and what types of athletes would benefit most from the difference in these workouts.
Story of my life, but i've learned about myself that I just can't train if it's not balls to the wall...I would much rather take some time off then. At the end of the day, you need to enjoy what you do, what is "optimal" may be a different story alltogether...
Would love to see a video of Dr. Mike breaking down what his training will look like now that he wants to focus on BJs. I mean BJJ. And just his overall thoughts/recommendation on how to manage non-competitive weight and combat training for folks who just want to look good and move good in the ring/on the mats.
ONE TIME I WORKED OUT 40 SETS FOR BICEPS IN 8 ANGLES. BICEPS DECREASED. I GAINED WITH 12 SETS WITH 4 ANGLES, AND THAT REALLY WORKED OUT (TWICE PER DAY EVERY 72-96 HOUR)
at 7:10 If you are subtracting the two curves from on another ((S - F) plotted against V) then you don't have a graph of stimulus to fatigue ratio, you have a graph of the net difference between stimulus and fatigue. If you wanted a graph of stimulus to fatigue ratio then you would have to plot stimulus divided by fatigue ((S/F) plotted against V), based on the other two curves this would give you the highest ratio at a volume of 1, then ratio would decrease as volume increases.
The big section about the room cleaning reminds me of something called "Service Level Objectives" in computer service reliability and I think the fact that SLOs somehow loop back around and apply to getting jacked is WILD. Let's say you have a service you want people to be able to use, since, y'know, why else would you have a service. Let's say you get 100k requests per second (this is normal, roll with it). Getting that thing 90% reliable is pretty easy. Every second you can throw 10k requests on the floor and shrug. Getting that thing 99% reliable is pretty hard, but doable, you can still throw 1k on the floor every second. 99.9%? Shit's getting rough. You need to serve 99900 requests perfectly every second and only get 100 requests of leeway. 99.99%? Your SREs are going to tell you no and either quit or tell you to try again because they ain't meeting that. In terms of time of 100% outage per year, you can have over a month at 90% and... Like... Several minutes? I think it's about 20 minutes? at 99.99%. These concepts seem totally unrelated, but I think it's cool that they line up so perfectly. That extra effort to get to 99.99% is just not worth it in almost any context, whether it's web services or getting jacked.
I'm an SRE and I had the same thought when he was going through that. I've had conversations with non technical people about having services have 4 9s of uptime(99.99%) for systems where thats massively overkill. I tell them how much time, effort and money it would cost to implement and all of a sudden 3 9s is plenty. Even the difference between 99.95 and 99.99 is herculean depending on what we're talking about
I think this applies to any job. In my experience, you can either have things done "ok" at speed or perfectly at a *much* lower speed (with a sliding scale in between those two extremes). In my various jobs over decades, it's been hard to explain to a client why expecting perfection isn't reasonable unless they are willing to pay probably double what 80-90% costs. It very much is a non-linear relationship.
yea i learned this the hard way, i got exertion headaches and didnt workout for 2 weeks, im back working out last week and headaches are gone but wont be training as hard/going for PRs all the time anymore unfortunately
"One subtracted from the other". If it's a ratio, why isn't it divided by? If you take Stim/Fatigue, the peak is at 4 sets. If you do Stim-Fat, then peak is at 10 sets. As the units for Stimulus and Fatigue are different (presumably), then subtraction makes no sense.
There's the same concept with endurance running. You get about 80% of your running done being stupidly easy (nah seriously, it feel wrong to run that slow), and about 20% running that actually challenges you. The principle here is that your 20% hard runs really make the speed, but the 80% easy runs make your body recover better from them
I remember watching a baseball game that Dennis Eckersley was commentating, and he said something like this about the rookie pitcher: "This guy's gonna be great. He's got some real talent. He needs to learn to not always give his best stuff though." And I remember thinking 'Wait, what? He needs to learn to pitch worse?? What???' And then Eck continued: "That way he's got his best stuff when he needs it." And I went 'Ohhhh...!'
Yes... Tried to do 4 sets ( I'm a super beginner) and I injured myself in the last one shoulder was giving me weird pain for 3 days straight... I should have just sticked to my 2-3 set with Mayo reps
SFR really is applicable to so many areas of life. Appreciate you sharing where you have screwed it up in the past though. It can be hard to get right! More is more until it's not more anymore. Pushing that last little bit is seductive and if you do it once or twice, it doesn't cause many problems. Then you find yourself totally burned out 2 months later.
@@hpholland I was talking more about how "just a liiiitle bit more," is hard to say no to. In lifting, it's fun to test your max and set PRs. When I was into video games, it was "just one more match." Even in work, I will fall into the trap of pushing more hours: "oh I just need to grind another few days to get some breathing room." (and then there's always more work to do anyway, and I'm even more tired) So to use the cleaning analogy, I'm saying it's funny that the 99.9% clean can be so attractive in the moment. It's not logical but it feels right, and it's free if you only do it a bit. But it's burning the candle at both ends and you can burn out, injure yourself, damage your relationship with your family etc. It catches up to you. I appreciated Mike's example, because I'm not a spring chicken anymore, and I still make stupid mistakes all the time.
Hey Dr. Mike and Scott, great video and amazing information. But my only critique is that I'm not a huge fan of all the jump cuts and it makes this video feel more "off-brand" to a certain extent. I'm not sure how to put it but it feels a little off. but overall great video and great editing. Keep up the good work.
Dr. Mike, could you think of any physiological benefits strength-wise by doing exercises you want to get stronger on in a 3RIR on 3/4 sets. So kind of Powerlifting inspired but with a higher goal of Hypertrophy.
I really need to stop going to fail on every set...esp stone I'm doing myo rep match sets and drop sets too 😂. Yes it feels really good after and the next 2 days ,but I notice I can only get 4 weeks out before I need a week rest. I'm gonna drop the myo rep match sets from half the excersizes and doing everything to 1-2 rir instead te fail,except for the last set. I'm on my second day of deload today 😊
Cope by a self proclaimed juicehead who has literally gone on record and said he hates working out and would take a pill if it meant he didn’t have to train.
I train all 7 days of the week. My split goes as follows: Day 1 : Chest + Tricep Day 2 : Lats + biceps Day 3 : Delts + Traps Day 4 : Legs and then back to day 1. Is this bad? I don't train the same muscles back to back
Systemic Fatigue. Sure every muscle had time and did recover but systemically you are building up fatigue. You'd never really know until you actually stop how fatigued you are and bare with me but if you can workout nonstop then i think you aren't working hard enough coz it's technically impossible to keep that schedule for more than a month like even professionals build up fatigue working that hard. So here's the main take away, it's either you are not working hard enough to get to a point where you hate the gym and you are getting injured more often or you are burnt out and you are just too stubborn to admit it.
depends on the volume. As long as you can recover you could argue it is fine, but generally there are some aspects of recovery and accumulated metabolic stress that take a bit longer for your body to clean out, hence why off days are present in almost every program. Or on one day, prolly your day 3, you could go easy it might as well count as half a rest day.
I work with a couple guys who tell me they do 30 sets of chest twice a week. They workout for 45 min. I always think there's no way they are pushing those sets anywhere close to failure
I just had to take a full week off. Been pushing very hard for 3 months hitting rep pr's every workout. Got to a point where my body just could not continue, joints hurt, lack of wanting to hit the gym, pumps were not the same and I stopped feeling recovered workout to workout. I feel this video so much. Starting it up again this week in a deload format to continue the recovery.
Cleaned the room, i want another challenge now. I HATE cardio so for every like on this video I will do 100 meters of running. The likes after 1st of September won't count. I will upload the video on my channel. I DON'T do this for subs, just want a challenge, stay accountable and make some content of that. DON'T HOLD BACK
Here's a great analogy I used to not study for my test but I would just pay really good attention in class usually resulted in me getting about 80%. If I had studied just an extra 15-20 minutes of night I'd probably have gotten 90 to 95%. But for me to get 99% I'm putting in an hour at least a night if not more to get that 99%. 80% is pretty god damn good for 0% extra effort.
Same, but it's only a weird language selection screen by the look of it. I managed to get it on my phone by changing the speed to 0.25x and repeatedly pausing
The question I have after this video. Does this mean if I hit every body part only once per week as apposed to twice. BUT I got that muscle to “failure” will it result in the same growth. I do love push, pull, legs but say I were to train chest, back, legs, shoulders, arms, repeat. With no rest days. So every muscle is hit every 6th day instead of every 4th. Does this result in similar growth, worse growth and if so how much worse?
MIKE VIDEO IDEA: It would only be helpful for people using your RP Hypertrophy app but still… I never know when I’m supposed to choose “pushed to my limit” or “way too much!” Or whatever. If it’s way too much then I literally can’t do it so I never choose that. I’m sure there is a time you had in mind to select that. Would it be if I had to turn every set I to a myorep set to get it done even though it wasn’t supposed to be?
