How to Build Muscle, Strength, and Endurance the training principles. PATREON. ►► https://www.patreon.com/radoslavdetchev. _ Become a CHEK Holistic Lifestyle Coach like me: ►►http://bit.ly/HolisticLifestyleCoaches. +++++++++++++++++++++++++++++. Get Paid To Lose Weight! / http://bit.ly/HealthWage. +++++++++++++++++++++++++++++. Personally used Products. ►► Thorne Supplements / http://bit.ly/ThorneSupplement. ►► My Minimalist Shoes / http://bit.ly/XeroMinimalistShoes. ►► Keto Calories on the Go / https://fbomb.p7qb.net/Bomb. ►► Berkey Water Filter (Easy Setup) / http://bit.ly/BerlkeyWaterFilter. ►► Audible / https://amzn.to/2HqZDvc. = Paul Chek Resources I Recommended & Have Completed Myself. ►► How to Eat, Move & Be Healthy / http://bit.ly/How2EatMoveBeHealthy. ►► Program Design / http://bit.ly/CHEKProgramDesign. ►► Scientific Core Conditioning / http://bit.ly/ScientificCoreConditioning. ►► Flatten Your Abs Forever / http://bit.ly/FlattenYourAbsForever. / / / / / / / / / / / / / / / / / / / / / /. How 9 Months in China Changed my Life. https://youtu.be/Gw8u1bc_2G0. 9 Months of Kung Fu Training in China. https://youtu.be/HX94eVTnf2M. Actors Give Advice on Diet & Exercise. https://youtu.be/rF3ixuORPaw. How to Get Rid of Shoulder Pain. https://youtu.be/hoJKmuBRrOk. Website/ Radoslav.ca. Instagram/ RadRadoslav. Youtube/ https://www.youtube.com/c/RadoslavCa. AFFILIATE LINKS. Thanks for trusting me with my reliable and truthful opinion on any purchase you may make because of my suggestions or links. I always disclose this information when it is the case. As a friend, you allow me to be able to use referral links taking you to items for purchase. When you buy products I refer, you help me to create and provide content to you by generating revenue from your sales. This does not impact you in any way during the checkout process except when I’m able to hook you up with discounts in which case we both benefit:)
An online lecture that covers the principles of exercise. Topics include components of fitness, frequency, intensity, time, type, overload, specificity, progression, rest/recovery and why it is important to incorporate these principles into your workout.
10 Rules To High Intensity Training To Build Muscle…Nautilus training principles….. Arthur Jones workouts.. 10 principles to high intensity training (H.I.T.) workout on equipment: 1One set of 4 to 6 exercises for the lower body. One set of 6 to 8 exercises for the upper body. Twelve (12) exercises per workout.. 2Eight to twelve reps. 3Train to failure. 4Work largest muscles first. 5Go slow on eccentric. 6Slow rep speed (5 seconds). 7Constantly try to increase reps and weight. 8Train no more than 3 times per week. 9Isolate the muscle and work hard. 10Keep records and vary your workout. Arthur Jones was way ahead of his time with these H.I.T training programs to build muscle. Full-body workouts, 3 times per week performed in less than 30 minutes with each set going to failure, is a great way to train today.. If you are over 40 and want a simple but effective way to build muscle, follow this program on any weight training machine circuit at your local gym.. �� If you want Practical Lifestyle Strategies to Stay Fit and Improve Your Health…Subscribe to My Channel �� https://www.youtube.com/c/MikeCola. ▶️ OTHER VIDEOS YOU MIGHT LIKE: * Muscle Building Work-Outs for Men & Women Over 40 https://www.youtube.com/playlist?list=PLp2oDoc4QwjHvHwLpRzln49y2YHJVzA4r. * Isometric Exercise https://www.youtube.com/playlist?list=PLp2oDoc4QwjEDWQXtd79yviuYMlkmr7OE. * Muscle Anatomy For Resistance Training https://www.youtube.com/playlist?list=PLp2oDoc4QwjHx9tvh4C0RofWcBQK8KW0c. * 24 Hour Fast Once A Week POWERFUL BENEFITS https://youtu.be/qUqz8aPOHDc. * Reduce Belly Fat With Strict Alternate Day Fasting https://youtu.be/lXZM9E8RYbc. * Intermittent Fasting For Weight Loss https://youtu.be/z19g6pSL56g. * Fasting Health Benefits: https://youtu.be/NhGDicfkmpI. * One Meal A Day: https://youtu.be/C4rGTQKKqLA. * Mike is not a nutritionist or doctor. He is a certified fitness trainer with over 30 years of experience. All the information given on his channel has been gathered by Mike’s personal experience and research he compiled over the years. Always consult a physician before starting a new diet, an eating regimen or a workout plan.
In advanced training, one phase of training builds on another, and the next builds on the former, etc. VERY in-depth discussion of this principle in this video lecture.. * These lectures are a free sample of what can be found on our subscription site, RP+. We currently have no plans of instituting RPU*. Submit your questions to Mike on the weekly RP webinar: https://www.youtube.com/playlist?list=PLyqKj7LwU2Rt-7wZTn19AFdsL-0TxUMki. RP+ Benefits. Be part of a growing community. Connect with other athletes. Access advanced material not seen anywhere else. Answers to your RP template questions from an RP team member. Dedicated staff will help you answer any questions you have short of writing you a plan. Weekly Live Interactive Webinar. Weekly Video. Strength training forum. Crossfit training forum. Physique training forum organized by gender. Diet Q+A forum beginner & advanced questions. No more confusion, no more having to question the source of the advice, just straight to the point answers. Exclusive alerts about new releases and featured product discounts. …and much more. . https://renaissanceperiodization.com/rp-plus/public
*MY NEW PODCAST*. [YouTube Channel] https://www.youtube.com/channel/UC1Gcess_0B5JXymFK1-dSA/. [Listen On iTunes] https://goo.gl/yAsU8d. [GET MY TRAINING PROGRAMS HERE] http://kizentraining.com/. [GET MY PREWORKOUT] http://gnosisnutrition.com. [WEAR MY APPAREL] http://raskolapparel.com/
* Defining resistance training and how to properly apply it. (3:10). * What qualifies as resistance training? (7:00). * The 5 Commandments of Resistance Training.. * #1 – Do the RIGHT exercises and practice them consistently. (8:06). * #2 – Use the PROPER technique. (19:21). * #3 – Get stronger! (27:50). * #4 – Understand the appropriate dose of intensity and frequency. (34:00). * #5 – Seek Novelty. (43:12). * Seek a variation of exercises in your routine. (51:32). * The importance of tempo and rest. (53:00). Related Links/Products Mentioned. February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout**. https://www.mindpumpmedia.com/maps-split. Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**. https://legionathletics.com/mindpump?utm_source=sponsorship&utm_medium=podcast&utm_campaign=MindPump. Stop Working Out And Start Practicing Mind Pump Blog. https://www.mindpumpmedia.com/blog/stop-working-out-and-start-practicin. The Best Form of Exercise Mind Pump. https://www.mindpumpmedia.com/blog/the-best-form-of-exercise. Mind Pump TV YouTube. https://www.youtube.com/mindpumptv. Chinese Olympic Weightlifting Training Compilation 2018. https://www.youtube.com/watch?v=aI7H7sgQeaw&feature=youtu.be. Olympic Weightlifting Workout Routine. https://www.youtube.com/watch?v=Za4182MoMPs&feature=youtu.be. Muscle Adaptation vs. Muscle Recovery – Mind Pump Blog. https://products.mindpumpmedia.com/blog/Muscle-Adaptation-vs-Muscle%20Recovery. MAPS Fitness Products – Mind Pump. https://www.mindpumpmedia.com/maps-fitness-products. Mind Pump Free Resources. https://www.mindpumpmedia.com/free-resources?_hstc=36882303.766efdc4da50969e88bbc67c3345e313.1538588834414.1554309583280.1554318531304.31&_hssc=36882303.2.1554318531304&_hsfp=355233332. CONNECT WITH US:
These 5 Kegels training tips for men will maximize your Kegel strength gains to help you get results. Pelvic Floor Physiotherapist Michelle guides you through key pelvic floor muscle training techniques for strengthening your pelvic floor. These tips progress Kegel exercises for maximum pelvic floor strength gains and real life benefits. Kegel strength exercises for men can improve bladder control and erectile dysfunction.. #kegelexercisesformen #kegelsformen #pelvicfloorphysiotherapy. Kegels for Beginners Video: https://www.youtube.com/watch?v=MJ7EfGu03-0. Kegels for Erectile Dysfunction: https://www.youtube.com/watch?v=GgRUroD8c0o&t=8s. Learn how to maximise your Kegel exercises and strengthen your pelvic floor muscles with these key pelvic floor muscle training principles. Pelvic floor muscle training is very similar to general muscle strength training or weight training in the gym. These exercises are not weighted which means that you need to use techniques to correctly overload the pelvic floor muscles during training.. This Kegels video guides you step by step through: *How to do Kegel exercises for strengthening your pelvic floor muscles focusing on using your maximum effort during your exercises.. *Best positions for your Kegels strength training progressing your training from anti gravity positions such as lying down to upright positions where the pelvic floor muscles are required to work harder against the downward force of gravity.. *How many Kegel exercises to do focusing on how many Kegels to do to acieve pelvic floor muscle overload and induce strength gains (see below).. *How long to rest discussing the importance of resting between Kegel exercises (repetitions and sets) for pelvic floor muscle recovery and maximizing exercise performance.. *Functional pelvic floor training involves doing Kegels and training the pelvic floor muscles for real world events to overcome pelvic floor problems such as bladder leakage and erectile dysfunction.. Kegels for Men Strength Training Prescription. 9 Kegel exercises/set (i.e. 3 exercises lying down, 3 exercises sitting and 3 exercises standing). 2 sets/day (i.e. total 18 Kegel exercises). Hold each exercise up to 10 seconds. Perform exercises with maximum effort. Exercise at least 2-3 days of the week. This is a Kegels guide only and will vary according to individual muscle strength and endurance.. Website: https://www.pelvicexercises.com.au. References. Hall, L. M., Aljuraifani, R., & Hodges, P. W. (2018). Design of programs to train pelvic floor muscles in men with urinary dysfunction: Systematic review. Neurourology and Urodynamics. https://doi.org/10.1002/nau.23593. Dorey, G., Speakman, M., Feneley, R., Swinkels, A., Dunn, C., & Ewings, P. (2004). Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. The British Journal of General Practice: the Journal of the Royal College of General Practitioners, 54(508), 819–825. Retrieved from http://search.proquest.com/docview/67046131/. Music. Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros Music promoted by Audio Library https://youtu.be/-lbbHQbZNKg. Images: https://www.canva.com/photos/MAC_TH5nB90-white-skinny-man-versus-black-bodybuilder/ (Licensed). https://commons.wikimedia.org/wiki/File:The_Power_of_lifting,_the_Power_of_Invictus_160508-F-WU507-034.jpg (Senior Master Sgt. Kevin Wallace / Public domain). Disclaimer. The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about
How to Build Muscle: 10 Training Principles it’s been said many times before: Building muscle isn’t rocket surgery or brain science (or something like that). Despite all of the new and constant research dispensed daily, which contradicts itself at times, the basics of training to build muscle and strength are pretty, well basic. Building muscle should be a straightforward process, albeit not an easy one, and the basic principles are more or less the same regardless of what technique you will chose to build muscle.
Hypertrophy Training – Muscle Building Principles You Didn’t Know Training for muscle growth, a process called hypertrophy, is hard work and requires both time and dedication. Not only do you need to follow an appropriate strength training workout routine, but you also need to eat healthily and plentifully, and get plenty of rest and sleep too. How to Build Muscle: Upper / Lower Body Split Program Use this tried and tested method to pack on muscle. How to build muscle: A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres.
1 hour ago · Building muscle is a slow but worthwhile process. Viaframe/Getty Images Many people start workout routines to look toned or lean. Lifting weights can. Guide to muscle hypertrophy science and how to gain muscle as a beginner using principles of hypertrophy.
A beginners workout guide to gain muscle. Mechanical stress placed upon the muscle, as a result of resistance training, will stimulate protein synthesis (Schoenfeld, 2010). An increase in available amino acids when protein is consumed. I’m covering the universal principles of how to build muscle.
If you’re a beginning bodybuilder, you’ll learn to add 15 lbs (6.8 kg) of muscle. If you’re an intermediate, you’ll learn how to break through plateaus. If you’re looking to get stronger instead of bigger, most of this handbook also applies.
How much muscle can I gain?T3 is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission. Learn more.
Home; News; Fitness; How to build muscle: a guide to muscle building for quicker gains and better results. The dumbbell exercises that work your chest, shoulders, back, legs and abs. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel.
How to gain 10 pounds of muscle, fast. For months 2 and 3, keep the “A” lift the same but add a set per week while shifting the target reps down.
List of related literature:
The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).
It should be done once or twice a week, using more weight than in the muscular-enhancement phase, and consist of three to five sets of eight to ten reps at 75 to 85 percent intensity, with sixty to ninety seconds of rest.
Resistance training should take place twice weekly and include one set of 10 to 15 repetitions of 8 to 10 exercises designed to train all major muscle groups.
from Physical Activity and Health by Claude Bouchard, Steven N. Blair, William L. Haskell Human Kinetics, Incorporated, 2012
Single exercise (three sets of 10 to 12 repetitions) for each muscle group, two workouts weekly.
Aim for around 10–15 repetitions at a moderate intensity of 60 per cent to 70 per cent of 1RM, or an RPE of five to six on a 10-point scale, assuming the client has the capacity to use this intensity while maintaining good lifting technique.
Forgive me for my English, I have problems with premature ejaculation, I also have a lot of problems with constipation. Does this happen from the weak pelvic floor muscles? What are the symptoms of a weak muscle or a tight muscle? How can I tell if my keel exercises are hurting my pelvic floor muscles more? After doing kegel exercises for about a week, I felt like I had more problems with constipation. Is this possible or not?
P.S: During ejaculation I feel weak muscle contractions between the penis and the anus, the semen comes out slowly, does this happen a consequence of the weak pelvic muscles? Thank you very much for your information, I would be happy for a detailed answer to my problems, all the best and good luck.
Really great feeling to watch such incredible video guidance. During watching multiple questions were coming in my mind. I’d like to your guidance in this regard. Well, i heard someone that kegal exercises could lead to prostrate cancer. So kindly update us how we can get precautionary measure during exercise? Is this right about or just rumours? If any possible prostrate infection could be made for these reason s?
I noticed there are 2 different muscle or different ways of exercising. One muscle is to hold back from flow & the other one to get erected. Is it good to work both muscles with slowly holding and slowly releasing?
why do you always start by introducing your name? We know who you are. New ppl will read the channel name..other than that much respect for you don omar
Hey Michelle. First of all, thank you for this. Second, is there anything like foods to avoid (or take) which will in turn aid in bringing even better results? I just want to make sure that I get the best results possible. Cheers once again. ����
I have a question that confuses me. If you say, squat 4 times per week, that implies you’l be squatting 2 days straight at least once per week. But they say you shouldn’t work on the same muscle the day afterwards. So how does this work? Thanks
Hi Michelle. I started doing this workout three months ago and now i’m very good at doing this and i feel good results. But i got two small questions 1. Recently i’m having a very hard erection when i’m doing this excercise and it lasts a long time to get it down. 2. I get a small pain in my head just above my left ear once i finished this excercise.
The thing is I’m not sure if I’m doing it correctly first I’m pushing my penis inward and then I tight my anus and also imagining stopping the flow of urine. But the most frustrating part is the breathing I feel like in need to the the whole kegel when I’m exhaling and it’s hard
Sir,Can you recommend HIT books for intermediates.Dr darden has written so many books,Hard to pick.Again i have “new hit” by dr darden.I was thinking to go for nautilus advanced bodybuilding book,since i have “new hit”. Will it suffice,since it works only on machines i suppose?Again thanks for the info.
This video has more direct content than 10 other videos put together. Other videos have their place in explaining the science further and discussing more theory. But if you already have a good understanding of fundamentals, ie muscle and strength pyramid, this video has really summarized the key points for muscle building with high points on the science behind it. Thanks Omar. Wish I discovered this sooner.
Nautilus macHines aren’t easy to find these days, but you mentioned there are machines that mimic Nautilus. Can you tell me which machines, brand names?
So I do my legs on thursdays and when I did some leg workouts on Monday by adding more frequency. Then I got fatigued and it detrimented my actual leg day?
Got a juicy video today. This video is all about hypertrophy. 10 fundamental principles I’ll be following this year on my bulk. As I noted this is NOT for beginners, it is for intermediate+.
If you want a great general overview of hypertrophy, check out this video from a few years ago: https://www.youtube.com/watch?v=Kyqj_eTab2o.
If you like these more informative videos, leave a like and let me know what you want to see next!
Hey Omar, Great VDO. I continued with the high reps routine for far too long and I exactly went through the things you mentioned. I was lot more fatigued, saw my strength plateaued and was feeling tired after every session. I had lost about 25kgs and I kept the same routine for far too long more than a year. I took a step back and now doing stronglifts 5X5 to get back my strength, focus on form and give some rest. I do miss the hypertrophy session but happy that I am not breaking my body down every day. Will go back to hypertrophy, specificity training after 16 weeks!! Thanks for such informative content. Much helpful for noobs like me
I dig it dog. Beginner here, struggling to be patient. Your videos help motivate me to BE PATIENT and TRUST the PROCESS. For your wise and optimistic attitude, I support you 100% and will be def copping some Teez to remind me of that when I’m training.
Could you explain the IC and PC muscles? I’ve read somewhere that both these muscles help flow of urine and due to this, some of us end up training/strengthening the wrong muscle and these have opposite effects when it comes to ejaculation, i.e. IC muscles help achieve it faster and PC muscles help delay it. Is this true?
Dr. Mike said in multiple videos, that when you’re training for hyperthrophy and muscle size you should start your mesoclycle at minimum effective volume and then up it every week till you get to your maximum recoverable volume. Meaning staring at lets say 10 sets per body part per week and up to 20 sets max. You should also train with weights about 60-70% of your one rep max. What do you think about that Omer? Btw. you’re still my favourite pirate:)
So I could have a “bulk hypertrophy” phase for say 9 months and then follow it up with a “strength muscle maintenance cut” phase to keep the muscle I built over the 9 months and get lean?
Imma need to watch this like 10 times over and in different times in the near and not so far future to not only understand but master the knowledge after putting it into practice (and probably failing, but learning from the failure) Thx Mike!!! You’re a god send.
Seems like, for all the emphasis put on how radically different ‘strength’ and ‘hypertrophy’ training are, hypertrophy training looks a lot like strength minus a full peaking phase and with less movement specialisation. In both cases the goal is progressive overload, in both cases that’s mostly driven by volume over the block and in both cases that volume is periodized to wave within the block. Put differently, how to distinguish between ‘hypertrophy training’ and general strength training for a non-competitor/powerbuilding? And if that distinction isnt so big, is it a good idea to emphasise it at the risk of confusing newbies who don’t yet fully understand that getting strong AF in the long term (in whatever rep range) is the only way to get big?
I want to ask a maybe silly question… Rule #1 is be mentioned that he do above 20 sets a group. I just wonder to know which mean a single compound movement or include machine and some isolate focus movement?
take legs day for example, after warm up, I can’t do more than 8 sets for squat, my reps and weight would just fall down and hardly recovery.
but after that, I’ll do leg push machine, leg curl….etc,
Hi Omar, can you please make a video how to train the weaker side/imbalance side? My left body part e.g shoulder, leg is weaker than the right side. Thank you Omar.
Yah, deloading is a thing, everytime I deload (6weeks in, 1 week out 100% no workout) im consistently gaining 1.5 kilos at 13-15% body fat. Also i did consistently increase my 1 rep max by 10 lbs every after deload.
Thank you for watching I hope this video helps you reach your goals! Please feel most welcome to help others by transcribing this video into Hindi, Indonesion, Malay, Arabic or other language http://www.youtube.com/timedtext_video?v=Nif6jIwOIMw&ref=share
Honestly this is one of the most underrated channels ive ever seen the videos are soooooo good soooo informative, i follow alot of fitness youtubers and everytime i watch a dr mike video i get impressed
Omar, I train 4 times a week, But i was thinking of splitting my training into a upper/lower routine and doing a strength day then a hypertrophy day! So I can train my body parts twice a week. Will this be ok?
Referring to the Decay Rates table and discussion, I wonder if I could expect to maintain as much muscle mass when dieting if I’d do strength training instead of hypertrophy training? So basically first combine hypertrophic training with a calorie surplus and then diet down while strength training, trying to maintain as much muscle as possible and possibly even gain a bit of strength.
Nice vid… Hey, what if I use periodisation for volume, with intensity improvement at the same time? Another words, we increase sets week by week, and at some point we add some weight! progressive overload, and volume decreased, before it goes up again! What do you think about it?
Great advice. I would have to agree with these especially not going to failure on compound lifts and maximizing volume instead. For a novice or intermediate, just adding 100pushups+pullups a day can make a big difference
A bit late but how does this stack up to your free off season training? I quite like that program, I would imagine it’s a 50/50 strength/size split, right?
Dr Mike, as a structural engineer, I was eagerly poised to assess your building analogies. Very well done, as usual. Thanks for all the great content over the years. This might be my favorite series of all time.
If I have to do 2 sets /day.. So how many times of contract and release per set.. Does 1 exercise = 1 contraction? If I want to increase number of sets per day than 2 times, is it OK? Or will that make a quick results for pelvic muscles to be more strength?
I can get you the easy newbie gains, while still holding potential in the tank if you wanna take it further, you will still have room to grow. But for most people without Massorexia, cutting and newbie gains will get you to a HIGHLY respectable and healthy level where you will feel good about yourself. Then maintenance from that point is very casual.
Mike could you please do a technique video to the back squat soon ��because this is such a complex movement that can be dangerous if executed improperly ; your SLDL video was just overwhelmingly good! sth similar to the squat would be sooooo amazing!!!
Ma’m plz tell me what maximum no. Of kegel i should increase from 8-12 sets if i m doing these sets continuesly from last 3 months for my better pelvic floor strenghten.
Can i increase upto to 30 sets because i m doing this exercise from last 3 months. Plz sujjest me.
Right, so quick question how do you know that you’ve successfully built your Pelvic floor up? As in lifting weights you see mass, ya so how can you tell its working? Thanks.
the sets and reps of rep ranges can be increased when entering into new blocks if yoh wish. bc linear progression, progressive overload is taking place anyway
Thanks a lot ma’am for your kegel exercise videos. I have been doing the practices as u have mentioned for last 1 month ( total 17 sessions till now)… The main visible benefits include better erection ( which I started noticing particularly at night time), I have grade 2 varicocele problem though the problem is not altered but for last 1 month I have not felt any kind of discomfort n pain in my groin rather I m feeling a sense of well being regarding my genitals and last thing which I have noticed, this exercise is giving me better control over my erections… It’s becoming more like a full voluntarily action.
But sometimes during these day, I got more frequent nightfalls, which I don’t know exactly happened because of this..??? But I m feeling good n m going to continue this exercise… Lots of love and thanks from my side for really helping me to come out of this old problem…����
Go to true failure with compounds (periodically) and reduce junk isolation movement volume. Natty training don’t waste time and energy on isolation movements when you can do more sets of compounds. Caveat monitor fatigue
You say as an example 20 sets per training session, so what if I train chest twice a week? Does that mean 40 sets weekly and play arounf with the volume each block or does it mean 20 sets weekly so 10 sets each training session? Please reply bro! Need help
A great routine for someone who is still a powerlifter, your not training for pure hypertrophy though and a lot of these statements about training to failure contradict what a lot of pro bodybuilders say and the way they train. If you look at pro body builders they never deadlift. Very rarely squat and the only time they bench is when its incline. Yet in your hypertrophy routine your still doing compound lifts 7 times a week.
I used to give a presentation to distance runners who signed up for a 5/10km fun run in a month. It had very similar topics to this. A month isn’t enough time to master running. The biggest performance improvement was to actually taper to be prepared on race day. More to lose from exhaustion than gain from practice the closer to the competition you get.
0:05 Intro 0:30 Table of contents 1:23 Establishing a simple definition of phase potentiation 2:51 The Skyscraper Analogy – how phase potentiation works 6:58 Establishing a technical definition of phase potentiation 8:00 Phase potentiation makes use of specificity and training modality compatibility 8:47 Phase potentiation makes use of Directed Variation 9:22 Phase Potentiation sub-principle; Adaptation Decay 12:20 Implications of adaptation decay 15:25 Defining sample decay rates for Size, Strength, Power, Speed and No Training 20:27 Proper application example of Phase Potentiation 21:19 Over-application example of Phase Potentiation 23:15 Under-application example of Phase Potentiation 24:22 Program Design Implication #1 Always find out what the underlying systems are of an ability and which ones are the biggest contributors to the ability’s performance (strength to power example). 26:38 Program Design Implication #2 – Know the decay rates of the phases to make sure they are accounted for and not leading to net decay, especially in peaking. 28:54 Program Design Implication #3 – Purely specific phases are rarely needed. Most manipulations are emphasis/de-emphasis in nature (e.g. 70/30). 30:00 Program Design Implication #4 – Don’t keep phases too short for Directed Adaptation violations or too long for Variation violations 31:56 Program Design Implication #5 – For high-technique sports, some semblance of full gameplay should likely remain throughout (but, back to point 3 on how much). 33:28 Outro
Love your vids bro! Quick question. If you get a sprain injury and take 2 weeks to a month off the gym do you continue your program progress were you last left off or do you start from the beginning of your program again
Thank you so much for this informative video… Really liked the way you explain things…! I have one question regarding ejaculation process… During ejaculation many nerves and veins go in contraction and relaxation process…does urethra too relaxes at the moment of ejaculation and before this point it remains in contracted state….?
Ok now my question is how can incorporate all of these into my training so I can be both strong and increase the amount of force I exert, be able to last longer during workouts so I can have lots of stamina and endurance and be able to also grow and develop my physique and muscles? is this possible and if it is can you show me how I can structure my workouts every week to do so
Forgive me for my English, I have problems with premature ejaculation, I also have a lot of problems with constipation. Does this happen from the weak pelvic floor muscles? What are the symptoms of a weak muscle or a tight muscle? How can I tell if my keel exercises are hurting my pelvic floor muscles more? After doing kegel exercises for about a week, I felt like I had more problems with constipation. Is this possible or not?
P.S: During ejaculation I feel weak muscle contractions between the penis and the anus, the semen comes out slowly, does this happen a consequence of the weak pelvic muscles?
Thank you very much for your information, I would be happy for a detailed answer to my problems, all the best and good luck.
Really great feeling to watch such incredible video guidance. During watching multiple questions were coming in my mind. I’d like to your guidance in this regard. Well, i heard someone that kegal exercises could lead to prostrate cancer. So kindly update us how we can get precautionary measure during exercise? Is this right about or just rumours? If any possible prostrate infection could be made for these reason s?
Michelle,
I noticed there are 2 different muscle or different ways of exercising. One muscle is to hold back from flow & the other one to get erected. Is it good to work both muscles with slowly holding and slowly releasing?
Do you have a template to note your volume and to calculate everything? I would rlly like to see it, cause im looking for a good gym-log 😉
why do you always start by introducing your name? We know who you are. New ppl will read the channel name..other than that much respect for you don omar
Hey Michelle. First of all, thank you for this. Second, is there anything like foods to avoid (or take) which will in turn aid in bringing even better results? I just want to make sure that I get the best results possible. Cheers once again. ����
Integrating weight lifting with bodybuilding is a bad idea for the non steroid user… it’s also a waste of time to filter through all of your nonsense!
I have a question that confuses me. If you say, squat 4 times per week, that implies you’l be squatting 2 days straight at least once per week. But they say you shouldn’t work on the same muscle the day afterwards. So how does this work?
Thanks
Hi Michelle. I started doing this workout three months ago and now i’m very good at doing this and i feel good results. But i got two small questions 1. Recently i’m having a very hard erection when i’m doing this excercise and it lasts a long time to get it down.
2. I get a small pain in my head just above my left ear once i finished this excercise.
The thing is I’m not sure if I’m doing it correctly first I’m pushing my penis inward and then I tight my anus and also imagining stopping the flow of urine. But the most frustrating part is the breathing I feel like in need to the the whole kegel when I’m exhaling and it’s hard
Sir,Can you recommend HIT books for intermediates.Dr darden has written so many books,Hard to pick.Again i have “new hit” by dr darden.I was thinking to go for nautilus advanced bodybuilding book,since i have “new hit”.
Will it suffice,since it works only on machines i suppose?Again thanks for the info.
This video has more direct content than 10 other videos put together. Other videos have their place in explaining the science further and discussing more theory. But if you already have a good understanding of fundamentals, ie muscle and strength pyramid, this video has really summarized the key points for muscle building with high points on the science behind it. Thanks Omar. Wish I discovered this sooner.
Nautilus macHines aren’t easy to find these days, but you mentioned there are machines that mimic Nautilus. Can you tell me which machines, brand names?
I have been doing kegel exercise for 6 months now but i don’t see any changes particularly on my erection. I do kegel on sitting position.
So I do my legs on thursdays and when I did some leg workouts on Monday by adding more frequency. Then I got fatigued and it detrimented my actual leg day?
This the first video of yours I have watched and I am so happy I did! I am really trying to grow so hypertrophy is what I am after.:)
Got a juicy video today. This video is all about hypertrophy. 10 fundamental principles I’ll be following this year on my bulk. As I noted this is NOT for beginners, it is for intermediate+.
If you want a great general overview of hypertrophy, check out this video from a few years ago: https://www.youtube.com/watch?v=Kyqj_eTab2o.
If you like these more informative videos, leave a like and let me know what you want to see next!
I feel really sore around my anus mussels after contacting them really hard, sometime it can last the all day, is that a good symptoms?
Hey Omar, Great VDO. I continued with the high reps routine for far too long and I exactly went through the things you mentioned. I was lot more fatigued, saw my strength plateaued and was feeling tired after every session. I had lost about 25kgs and I kept the same routine for far too long more than a year. I took a step back and now doing stronglifts 5X5 to get back my strength, focus on form and give some rest. I do miss the hypertrophy session but happy that I am not breaking my body down every day. Will go back to hypertrophy, specificity training after 16 weeks!! Thanks for such informative content. Much helpful for noobs like me
I dig it dog. Beginner here, struggling to be patient. Your videos help motivate me to BE PATIENT and TRUST the PROCESS. For your wise and optimistic attitude, I support you 100% and will be def copping some Teez to remind me of that when I’m training.
Could you explain the IC and PC muscles? I’ve read somewhere that both these muscles help flow of urine and due to this, some of us end up training/strengthening the wrong muscle and these have opposite effects when it comes to ejaculation, i.e. IC muscles help achieve it faster and PC muscles help delay it. Is this true?
LOVE YOU MAN, STILL RECOVERING FROM AN INJURY DUE TO NOT TRAINING PROPERLY. SO IM MAKING SURE THAT WHEN I GO BACK TO THE GYM IM 100% READY!
Your analogies are alway awesome Mike! Loved this series, thanks for always giving us great content that is fun and easy to digest!
Dr. Mike said in multiple videos, that when you’re training for hyperthrophy and muscle size you should start your mesoclycle at minimum effective volume and then up it every week till you get to your maximum recoverable volume. Meaning staring at lets say 10 sets per body part per week and up to 20 sets max. You should also train with weights about 60-70% of your one rep max. What do you think about that Omer? Btw. you’re still my favourite pirate:)
Hey Omar,
It’s been a year since you posted this. Have you seen significant gains, and do you still stand by this method of training?
So I could have a “bulk hypertrophy” phase for say 9 months and then follow it up with a “strength muscle maintenance cut” phase to keep the muscle I built over the 9 months and get lean?
Imma need to watch this like 10 times over and in different times in the near and not so far future to not only understand but master the knowledge after putting it into practice (and probably failing, but learning from the failure) Thx Mike!!! You’re a god send.
Seems like, for all the emphasis put on how radically different ‘strength’ and ‘hypertrophy’ training are, hypertrophy training looks a lot like strength minus a full peaking phase and with less movement specialisation. In both cases the goal is progressive overload, in both cases that’s mostly driven by volume over the block and in both cases that volume is periodized to wave within the block. Put differently, how to distinguish between ‘hypertrophy training’ and general strength training for a non-competitor/powerbuilding? And if that distinction isnt so big, is it a good idea to emphasise it at the risk of confusing newbies who don’t yet fully understand that getting strong AF in the long term (in whatever rep range) is the only way to get big?
What about other kegal exercise as we can see on the you tube channel. Should we follow these exercises as well or we should stick to yours?
can somebody answer me?
I want to ask a maybe silly question…
Rule #1 is be mentioned that he do above 20 sets a group.
I just wonder to know which mean a single compound movement
or include machine and some isolate focus movement?
take legs day for example, after warm up, I can’t do more than 8 sets for squat,
my reps and weight would just fall down and hardly recovery.
but after that, I’ll do leg push machine, leg curl….etc,
and totally about 20+ set
will that work for hypertrophy?
Hi Omar, can you please make a video how to train the weaker side/imbalance side? My left body part e.g shoulder, leg is weaker than the right side. Thank you Omar.
Yah, deloading is a thing, everytime I deload (6weeks in, 1 week out 100% no workout) im consistently gaining 1.5 kilos at 13-15% body fat. Also i did consistently increase my 1 rep max by 10 lbs every after deload.
Thank you for watching I hope this video helps you reach your goals! Please feel most welcome to help others by transcribing this video into Hindi, Indonesion, Malay, Arabic or other language http://www.youtube.com/timedtext_video?v=Nif6jIwOIMw&ref=share
Honestly this is one of the most underrated channels ive ever seen the videos are soooooo good soooo informative, i follow alot of fitness youtubers and everytime i watch a dr mike video i get impressed
Omar, I train 4 times a week, But i was thinking of splitting my training into a upper/lower routine and doing a strength day then a hypertrophy day!
So I can train my body parts twice a week. Will this be ok?
Referring to the Decay Rates table and discussion, I wonder if I could expect to maintain as much muscle mass when dieting if I’d do strength training instead of hypertrophy training? So basically first combine hypertrophic training with a calorie surplus and then diet down while strength training, trying to maintain as much muscle as possible and possibly even gain a bit of strength.
Nice vid… Hey, what if I use periodisation for volume, with intensity improvement at the same time? Another words, we increase sets week by week, and at some point we add some weight! progressive overload, and volume decreased, before it goes up again! What do you think about it?
Great advice. I would have to agree with these especially not going to failure on compound lifts and maximizing volume instead. For a novice or intermediate, just adding 100pushups+pullups a day can make a big difference
A bit late but how does this stack up to your free off season training? I quite like that program, I would imagine it’s a 50/50 strength/size split, right?
Dr Mike, as a structural engineer, I was eagerly poised to assess your building analogies. Very well done, as usual. Thanks for all the great content over the years. This might be my favorite series of all time.
If I have to do 2 sets /day.. So how many times of contract and release per set..
Does 1 exercise = 1 contraction?
If I want to increase number of sets per day than 2 times, is it OK? Or will that make a quick results for pelvic muscles to be more strength?
I can get you the easy newbie gains, while still holding potential in the tank if you wanna take it further, you will still have room to grow. But for most people without Massorexia, cutting and newbie gains will get you to a HIGHLY respectable and healthy level where you will feel good about yourself. Then maintenance from that point is very casual.
Amazing video as always!
Mike could you please do a technique video to the back squat soon ��because this is such a complex movement that can be dangerous if executed improperly ; your SLDL video was just overwhelmingly good! sth similar to the squat would be sooooo amazing!!!
Ma’m plz tell me what maximum no. Of kegel i should increase from 8-12 sets if i m doing these sets continuesly from last 3 months for my better pelvic floor strenghten.
Can i increase upto to 30 sets because i m doing this exercise from last 3 months.
Plz sujjest me.
Dr Mike, so honoured to have meet you at JPS. We learned PAP last semester. And now!! I get it!!! I Love the skyscraper analogy! ����
Right, so quick question how do you know that you’ve successfully built your Pelvic floor up? As in lifting weights you see mass, ya so how can you tell its working? Thanks.
the sets and reps of rep ranges can be increased when entering into new blocks if yoh wish. bc linear progression, progressive overload is taking place anyway
Thanks a lot ma’am for your kegel exercise videos. I have been doing the practices as u have mentioned for last 1 month ( total 17 sessions till now)…
The main visible benefits include better erection ( which I started noticing particularly at night time), I have grade 2 varicocele problem though the problem is not altered but for last 1 month I have not felt any kind of discomfort n pain in my groin rather I m feeling a sense of well being regarding my genitals and last thing which I have noticed, this exercise is giving me better control over my erections… It’s becoming more like a full voluntarily action.
But sometimes during these day, I got more frequent nightfalls, which I don’t know exactly happened because of this..???
But I m feeling good n m going to continue this exercise…
Lots of love and thanks from my side for really helping me to come out of this old problem…����
Excellent stuff. Not only the sound training principles, but the story as well:-)
I’m going to steal that and use with my 4yro boy, who just today built a block tower (and actually had a wider base in it already).
God bless and protect my floor.
omar im sorry but 20 sets per workout is nothing try doing 35 with 1 min rests. that made me hudgeee after of course i developed a basic foundation
Go to true failure with compounds (periodically) and reduce junk isolation movement volume. Natty training don’t waste time and energy on isolation movements when you can do more sets of compounds. Caveat monitor fatigue
You say as an example 20 sets per training session, so what if I train chest twice a week? Does that mean 40 sets weekly and play arounf with the volume each block or does it mean 20 sets weekly so 10 sets each training session? Please reply bro! Need help
so when you say 18 sets a week on week 13-16 would that be all compound movements or would it be a mixture of compound and isolation.
hypertrophy training is like lasting long while fucking. some peoples’ ego cant let them do it and just max out every time. we all know those people.
A great routine for someone who is still a powerlifter, your not training for pure hypertrophy though and a lot of these statements about training to failure contradict what a lot of pro bodybuilders say and the way they train. If you look at pro body builders they never deadlift. Very rarely squat and the only time they bench is when its incline. Yet in your hypertrophy routine your still doing compound lifts 7 times a week.
I used to give a presentation to distance runners who signed up for a 5/10km fun run in a month. It had very similar topics to this. A month isn’t enough time to master running. The biggest performance improvement was to actually taper to be prepared on race day.
More to lose from exhaustion than gain from practice the closer to the competition you get.
The only problem with that metaphor is that skyscrapers tend to be pretty inefficient and are mostly for showing off.
Actually, that might be more accurate than I had thought. ��
0:05 Intro
0:30 Table of contents
1:23 Establishing a simple definition of phase potentiation
2:51 The Skyscraper Analogy – how phase potentiation works
6:58 Establishing a technical definition of phase potentiation
8:00 Phase potentiation makes use of specificity and training modality compatibility
8:47 Phase potentiation makes use of Directed Variation
9:22 Phase Potentiation sub-principle; Adaptation Decay
12:20 Implications of adaptation decay
15:25 Defining sample decay rates for Size, Strength, Power, Speed and No Training
20:27 Proper application example of Phase Potentiation
21:19 Over-application example of Phase Potentiation
23:15 Under-application example of Phase Potentiation
24:22 Program Design Implication #1 Always find out what the underlying systems are of an ability and which ones are the biggest contributors to the ability’s performance (strength to power example).
26:38 Program Design Implication #2 – Know the decay rates of the phases to make sure they are accounted for and not leading to net decay, especially in peaking.
28:54 Program Design Implication #3 – Purely specific phases are rarely needed. Most manipulations are emphasis/de-emphasis in nature (e.g. 70/30).
30:00 Program Design Implication #4 – Don’t keep phases too short for Directed Adaptation violations or too long for Variation violations
31:56 Program Design Implication #5 – For high-technique sports, some semblance of full gameplay should likely remain throughout (but, back to point 3 on how much).
33:28 Outro
Love your vids bro! Quick question. If you get a sprain injury and take 2 weeks to a month off the gym do you continue your program progress were you last left off or do you start from the beginning of your program again
Thank you so much for this informative video… Really liked the way you explain things…!
I have one question regarding ejaculation process… During ejaculation many nerves and veins go in contraction and relaxation process…does urethra too relaxes at the moment of ejaculation and before this point it remains in contracted state….?
Ok now my question is how can incorporate all of these into my training so I can be both strong and increase the amount of force I exert, be able to last longer during workouts so I can have lots of stamina and endurance and be able to also grow and develop my physique and muscles? is this possible and if it is can you show me how I can structure my workouts every week to do so