Pre-Exhausting Training – Switch On Your Muscles Building Efforts

 

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Pre-Exhaust Training Power Up Your Muscle Building Efforts Every time we step in to the gym our goal should be progression. For most, this means increasing volume and load by adding weight to the bar, repetitions to a set, or sets to the workout. It allows you to overload the muscle you employ the technique on When you employ pre-exhaustion into your workout, you are using isolation movements (ie: flies, pullovers, leg extensions) before you move onto your compound movements (ie: bench press, lat pull downs, squats). The entire purpose of pre-exhaust training is to go into your compound movement with the primary muscle fatigued by the isolation movement.

If you rest too long and the muscle gets extra recovery time, you defeat the purpose of the method. Pre-exhaustion is the practice of performing an isolation (single-joint) exercise before moving on to a compound lift (multi-join exercise) that targets the same muscle group. Step 1: Perform an isolation movement for the desired muscle group. Step 2: Immediately move on to a compound movement that incorporates the same muscle.

The main premise for this technique is to pre-exhaust the biggest muscle group, which is the chest in this case, so you can get the maximum effort from it before the smaller, secondary muscle groups give out (i.e. the triceps and shoulders), therefore hindering the growth potential of the bigger muscle group. Pre-exhaust training will offset your body’s ability to adapt to a certain exercise stimulus and that’s exactly what you need when struggling with a body part that appears reluctant to grow stronger and bigger. The pre-exhaust principle was devised to help bodybuilders fully stimulate larger bodyparts that might otherwise be held back by relatively weaker ancillary players during multi-joint (i.e., compound) exercises.

Heavy lifting induces myofibrillar hypertrophy, which is the form of hypertrophy commonly seen in strength and power athletes. Moderate lifting induces sarcoplasmic hypertrophy, which is the type of hypertrophy you see in bodybuilders. Try lifting heavy early in the workout and lifting moderate late in the workout. Making your muscles more powerful can help them grow bigger and increase your athletic performance. Power is a combination of speed and strength, notes strength coach David Sandler.

The perfect example of this is an Olympic lift like the snatch, there the lifter moves a heavy load incredibly quickly. Muscles are complex structures and when you “build” them you can affect such things muscle fibers themselves, mitochondrial mass, fluid contents (blood and water) and glycogen storage. When weightlifters train with very heavy resistance and low reps they end up with hard, dense and strong muscle but not the kind of shape and volume.

List of related literature:

The research indicates that training-induced strength gains during preadolescence are possible if the training program is of sufficient duration, intensity, and volume.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Highintensity strength, power, and sprint training also enhance synchronization of motor unit recruitment, increasing the number of active muscle fibres contributing to force generation.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Multijoint exercises, such as the squat, power snatch, and clean pull, involve a large muscle mass and complex neural activation and coordination of the involved muscle mass.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Using magnetic resonance imaging technology, Wakahara and colleagues (262) determined muscle activation in a group of subjects performing 5 sets of 8 repetitions of the lying triceps extension exercise.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

While an untrained subject can make mediocre strength and muscle gains on machines for the first few months, there’s no way in hellshe can build an impressive physique by primarily working on machines.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This is precisely the same goal as used during resistance training to improve muscle strength, but the catch is that resistance training is considerably more effective in achieving this goal than electrotherapy is.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

We have discussed the work of Moritani and deVries,41 who found that during a resistance training program the initial gains in strength are due to neural adaptations, whereas the gains achieved later are due to muscle hypertrophy.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

While this training does not alter the composition of the muscle, it does enhance what is already there.

“Kinetic Anatomy” by Robert S. Behnke
from Kinetic Anatomy
by Robert S. Behnke
Human Kinetics, Incorporated, 2012

That gave me the opportunity to add exercises that would single out muscles, add definition, and refine my body in ways that are impossible to achieve with free weights alone.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Buy a printable worksheet with the Back Stretches in this video here: https://www.askdoctorjo.com/back-extension-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I can’t stand properly and 7 or eight time pushed in our back then I stand? Some time very best stretch in my lower back i cannot move to anyway stretch like elictricity shot so what exercise for this type of pain
    And also Dr said this is spasm problem so please

  • I never had back pain it’s my first experience even hard to breath but when I did this exercise it’s so much relief me, thanks to share this video

  • I’am 32 yo. I had thisherniated disc sinceI was in my 20’s and this keeps on voming back especiallu when I will bend in a non propper position. Yesterday was my worst experience of low vack pain. Pain that is rated 10 using pain scale where 1 is the lowest and 10 is the highest. I cant barely move frm side to side when lying down but now thanks to this stretching exercise I can able now to move side to side but cant walk without using a walker. Can you help me more please. Thanks god bless!

  • Umm alright when i start running my lower back feels pain i dont know what to do are those the exercises to do or wht someone help?

  • I had a severe lower back pain, followed Dr. Jo’s extension and rotation.. Just did 10 mins and felt an instant relief. Great stretches!!

  • Hi
    That stretches is helping me… Thank you
    Can I ask abut some for my husband upper back…
    and some for my operated knee
    Thank you so much ��

  • Hi mam
    Mam I was practicing halasana in yoga but my spine stretch and now it feels pain in mid spine its been 20days please suggest me some exercise

  • Was going to the bathroom on my hands knees, tried these stretches and feel so much better. Will continue with stretches over the next few days and hopefully get rid ot the pain. Quick and easy exercises, thank you so much.

  • Thank You! This helped out so much! Woke up in the middle of the night for the second night in a row, after watching this and doing the excercises I ended up just sleeping right on the floor where i did them, and slept great.

  • My dear friend
    You are actually not saying anything new here attacking Sugar Alcohol and Smoke. I have a question, how to enhance your immune system when the food industries are doing anything in there possibility to destroy your efforts. Manipulating for instants our daily cooking oil by heat treatment washing out the last bit of oil from the fruits with Hexan (petrol)omega 9 which is contra-productive to Omega 3 when into high concentration.
    The food industries poisons whole nations, destroy human immunity to almost anything with chemicals in order to make products last longer an all with governmental support

  • Do you have pre exhaust workout sheet for overloading each muscle group?
    Lets see I want my chest to give out before my tri’s…

  • Im only ten and I used to be a gymnast and started doing contortion and when I was doing my stretches I felt like I got hit by a rubber bullet on my lower back this helped so much. Thank you doctor jo

  • Dear doctor I have this problem for last two years, currently I have a feel like less blood circulation in my right leg and a very nasty pain in the right side. Please help me what to do next

  • My low back has hurt since I was 7-years-old, I kid you not. I can’t wait to incorporate these stretches into my routine of the ones I use from your other videos (hamstring stretches). But I wonder, do I need to do back strengthening exercises along with these? If so, what would you recommend? Thank you! I love your videos!

  • 1.Sleep
    2.don’t eat to much sugar
    3.don’t drink alchool
    4.don’t smoke
    5.don’t drink cafeina
    6.don’t eat junk food
    7.drink water
    8.do sport,but not much
    9.be more active in relation life

  • To be honest most critical one is having continuous (sometimes upto 23 times a day) unprotective sex. All of those he mentioned comes after.

  • This video help me out i did not realize how bad a weak immune system was i wegh 236 pounds i. Am 14 this video help star getting to my full self

  • This is magnificent so exited I finally got rid of my Hiv infection when I used dr kanayo 14 days natural cure. I thought it was impossible until I came across a testimony from a lady here on YouTube. Thank you God for introducing me to dr kanayo. contact dr kanayo for hiv natural cure today text his WhatsApp +1 (909) 375-5642 google Dr kanayo cure. I’m going to share this wonderful
    testimony with the public because have been positive for long time and ever since I found out about it I felt so hopeless. I’m going to pray God keep you safe from the government. Keep helping Dr. you are forever in my prayers. my immune function is stronger and better now.

  • The most vital contribution to a healthy immune system is Vitamin D.
    I wonder how you’ve left this out?
    Perhaps because this video is focused on what’s bad for you?

  • Thank you for the good summary to improve the immune system. I didn’t know that excessive caffeine intake reduces the immune system. Now I decided to reduce the cup of coffee in a day.

  • I had good health my whole life. Then the covid lockdown happened, I was isolated from family and friends for almost 6 months, I became depressed and fed myself so much negative thoughts and insults towards myself I developed an autoimmune condition because of that. I am better now and have learnt a great lesson because of this, that your thoughts and mood can also affect your immune system.
    be good to yourself. Love yourself.

  • hey i just got a weight loss sleeve surgery and my calorie intake is really really low. i physically cannot consume any food more than 2 tablespoons. but i do drink alot of water and fresh fruit juices. does low calories intake for 2 months damage your immune system? i noticed that my sinus is kinda infected and my body is weak

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  • Its not the saturated fat its the unhealthy transfers and solvent extracted vegetable oils http://www.dietdoctor.com. http://www.perfectketo.com. http://www.ruled.me. u-tube keto diet Dr sten Ekberg, Thomas delauer, Dr Eric berg, total health Dr nick, Dr boz

  • https://www.kalarota.com/2020/06/Immune%20System-Pathogens-Immunity%20Booster%20%20QA.html?m=0
    A very wonderful article on immunity

  • Today in this time of crisis due to COVID19 I was scared because of my immune system was down due to my Hiv status. people are very alert to boost there immunity and are trying different things to stay healthy and safe. Stress not to wonder what is the best. Here I found the best Herbal cure to make me Negative again. (Dr kanayo 14 days herbal cure) if you don’t believe research on your internet. it was recommended to me by a lady who used it to cure her diabetes and herpes. Here is a very good source. https://drkanayonaturalcure.com/product/14-days-negative-hiv-cure/ I know this article will be very helpful

  • Vitamin C, Red bell peppers,broccoli, papaya, kiwi, broccoli, lemon,oranges,, garlic, ginger, turmeric, black pepper, probiotic Yogurt or curd, Turmeric Tea, Green Tea, ginger, lemon juice, limited sugar, Limit Sugar, No Alcohol,No Smoking, Active Lifestyleexercise, Stress Management, Sufficient sleep, General Hygiene

    #ImmunityHealthEveready

  • Loved watching this, will pick this up for tomorrow’s and onward…:D Seems to be less exhausting then many. Updated: having just your guided video to work with (no mirrors) I definitely felt this, my body tremors were very active, disengagement came easily, I am so excited to do it again in the morning and maybe disengage a little later next time! ��

  • Does anyone have lower back pain that irradiates a sense of rigidity through all the right or left part of the body? (I mean from under the feet to the palm of the hand)

  • Sir, whenever I have suffering from fever a little bit, or cold. If there is any disease, along with that disease, I also get weakness. Perhaps that disease will be cured but weakness does not end. Is that mean my immune system is weak.. During my childhood, I used to swim as well, cycling, but now I am not able to do that much. I am just 22 year old now, It’s been 3 years since i was eating fast food, coldrinks, etc. Becoz whenever i eat this foods I am suffering from pain that’s why I avoid these things,….

  • Our immune system kept every ancestor alive and humans are here because we survived…Now “they” are telling us that only mandatory vaccines must be taken to keep us “safe”…Vaccines….Don’t be me. I am an M.D. but let me tell you what you do not know about vaccines and what I didn’t know and what 90% of all M.D.’s do not know and what No politician knows… I did not know that Vaccines had not been tested against any placebo (ever). I did not know that animal testing would be skipped for the future COVID vaccines..I did not know the 30+ ingredients used in vaccines. I did not know that there are neurotoxic aluminum and mercury molecules in vaccines. I did not know enough to research vaccines before vaccinating my own children.
    I did not know that my own precocious, active, talking son would be vaccine-injured. I did not know that my own baby brother (also an M.D.) would become paralyzed (Guillain-Barre) and then die after his swine flu vaccine in the same hospital (Shands) where he had received his medical training. I did not know that my mother(an R.N.) would get 8 vaccines in 1 day to “catch-up” with newly added CDC vaccines to keep her job as Head Nurse in the Largest Hospital in the county and then get such severe, aggressive, progressive brain fog in days and become unable to dial a phone or push an elevator button or remember any of her 5 children in a few weeks and then have this “dementia” progress and then die in diapers
    I did not know that vaccines were given a blanket indemnity from liability in 1986 and now total immunity for all COVID vaccines for the future. I did not know that we gave more vaccines than any other country starting on day #1…I did not know that we have the highest rate of SIDS of the top 35 industrialized countries… I did not know that we had more autism than any other country… I did not know that Vaccines could injure an infant’s brain.
    I did not know that vaccines can result in autoimmunity and neurological damage. I did not know that herd immunity does not apply to vaccines and is a myth created by the CDC. I did not know that Vaccines have almost no effect after about four years.
    I did not know how emotional the topic would be and how angry people would be at me for just asking questions about Vaccine Safety. I did not know that pediatricians were paid to give vaccines. I did not know that the CDC owned the Patents on so many vaccines.
    I did not know that the NIH stands to make Billions of dollars on a COVID vaccine.
    I did not know how angry at myself I would be for not knowing. I did not know that the CDC committed fraud and destroyed their evidence in their vaccine safety studies when it showed vaccines can cause autistic neurological changes..I did not know that a whistleblower came forward with all the evidence but he was silenced. I did not know that Merck committed fraud in their vaccine research repeatedly. I did not know that aluminum molecules in the vaccine ingredients is connected to brain inflammation and brain inflammation has been proven to be connected to autism.
    I did not know that vaccines contained human cells from aborted fetuses..
    I did not know how much mainstream media would censor the independent research that showed these facts…I did not know that 90% of all vaccine research that the CDC and FDA use to “approve” vaccines are done by the scientists hired by vaccine makers..I did not know if we were alone… I did not know how many other millions of parents and families in the world have been affected by vaccine reactions..I did not know how many would find, join, and share the Facebook help group= Vaccine Support Group on Facebook..I did not know that FB would delete the scientific medical research that had been suppressed, deleted, or censored until it happened to us… Dr.MAS..

  • As a Health and Welness Coach i am going to say, if you take care of your body, it will take care of you. Here is how I advise how to do so.. https://youtu.be/CcaXbeV_Q-M

  • may 2020 yes got shingles hospital gave me anti viral and cocodamol and blood tests ecg got it under chest left side and around back
    having more sleep
    it is painful but rash decreasing and dry
    in breeze but not hot sun
    and I do like Starbucks so will moderate
    I am mild asthma but none last 7 months have inhaler which take
    glad no asthma
    admit many cold oct to dec 2o19
    have a tiny kidney stone passed lots of blood in winter in urine
    will have more water, milk, oranges
    active with body anyway
    always cycled
    but in winter 2019 working in capital intense, dirty and many sneezing and pushing hard notice some people smelt and some never wash hands after toilets and public areas need a good clean and transport areas
    also have vitamin d daily
    cream skin daily
    have good relations always meeting people
    and always ate daily hot meals fish, chicken, vegetables etc be careful of any virus
    this is day 3 of it the pain problem, rash decreasing rash no itchy just burn
    keep bed clean as well
    feel relaxed, nice cool simple bedroom with cat
    no public places
    my work quite demanding logistics
    washing hands
    stay at home until next saturday not working
    rest, eat, sleep
    admit sometimes bed late
    not now meds very strong
    any virus is serious

  • I have a question, for the night owl one, is it ok to go to sleep at like 2:00AM and wake up at 12:00 meaning you still got 10 hours of sleep?

  • I have weak immunity but thank God I have used Immune booster capsules for 3 months now am healthy enough and having good immunity now.

  • https://youtu.be/UrrGQYxhY6c
    This video is about possible treatment of COVID-19
    please share it jitna possible ho sake. Aap ka ek share kisi ki zindagi bacha sakta hai
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  • I’m glad he mentioned the need to sleep. One of my former friends made me feel bad about sleeping from 9pm to 5am. And told me “I sleep at 1am and wake up at 4am”. So I started going to sleep later and kept waking at 5am. Within a couple of weeks I started getting sick. Actually he was just my hairdresser. Later it slipped out of him that he goes to sleep at 10pm. I no longer go to that same hairdresser. I stay away from people who give me bad advice like him.

  • Hi Doc. Last year after multiple antibiotics and hospital admissions I had an op to remove a 2cm bladder stone. Since then I’ve had kidney pain, constant UTI’s and prostatitis. My urine cultures keep coming back clear, I don’t want to take any more antibiotics due to several adverse reactions and have tried all foods and supplements under the sun to no avail. Do you have any advice please, thank you so much.

  • You missed out Meditation, the key to total health and peace of mind.do not agree with socializing too much you waste your energy

  • I have not gotten sick for 3 years now. I only get 4 hours of sleep, I am a night person, I eat a lot of junk food & take in a lot of sugar, also hate being around people. Other than that I guess I’m doing something right…”)

  • Hi sir.Plz.give ur contact no
    I m a ms patient since 2016.I m staying by solomedrol.but now I want to do exercises.Give me guidence.I m from India.

  • It’s really frustrating to hear how beneficial sleep is when no matter what I try of good advice, my body just won’t do it. Every tiny little disturbance wakes me up, including my bladder. If anything is in there, it keeps me awake until I empty it.

  • Probiotics…. consult your Dr first. I had to have a little giggle about that. Not all Drs are as good as you.
    My son has Cystic Fibrosis, so as you may imagine is on oral, nebulised and IV antibiotics quite regularly. Probiotics have been something we have used on and off for years and yes I do agree that one can over use them. My son suffered from SIBO, C.Diff for many years, treatments no longer worked, probiotics no longer worked so we pulled out the big guns and he had 2 FMT’s. Wowsers, what a difference that made, unbelievable. My son continued to need even more antibiotics as his CF progressed but his gut has been great since the FMT. He uses probiotics on and off now. More the S.boulardii strain now, especially while on antibiotics.

  • It’s easy to do exercises when you’re healty…if I can’t walk or feel my legs… is different. Plus the pain you have to ignore…

  • I like your videos: the visuals, the logic and the pleasant voice of yours.
    I used to watch your videos when I was taking cytology and micro biology courses in college. They were very helpful.
    Keep up the good work ��

  • why isn’t this topping the news today? much more important than people panic buying toilet paper over fear of a virus actually less lethal and horrible than HIV? I got diagnosed 25years ago it has decimate people’s lives and remained in epidemic status for YEARS, claimed about 32 million people’s lives and infected 75 million people. I use @dr.kanayo 14 days herbal remedy to cure myself it was recommended to by my best friend. COME ON! This is worth celebrating I’m grateful to Dr kanayo Peterson look him up on google

  • Excellent! I have added this video to my health portal https://www.facebook.com/rangutanshealthtips/ and to my weekly COVID-19 report https://www.rangutan.eu/sars-cov-2-week-17/

  • EVERYONE OUT THERE SHOULD DRINK THE POWERFUL IMMUNE BOOSTING BEVERAGE DURING THIS PANDEMIC. MY ANCESTORS TRUSTED IN THIS HOT BEVERAGE FOR ALL KINDS OF FLU AND IT IS STILL VERY VERY EFFECTIVE. A DOCTOR IN UK, AJI PETER ALONG WITH HIS WIFE AND THEIR THREE CHILDREN WERE DIAGNOSED WITH COVID-19 BUT WERE REFUSED TREATMENT. ALL OF THEM RECOVERED FULLY AFTER TAKING THE HOT BEVERAGE. CHECK OUT THE LIFE-SAVING RECIPE ON YouTube/ninancherian.

  • The no 1 factor of reducing the power of the immune system, is FEAR!!!

    You can follow all the prescriptions set out in this documentary, but if you live in fear in all its aspects, your immune system will be blocked, so you will be a guaranteed victim of any so-called ‘pathogen’.

    https://drive.google.com/open?id=0BynCsdaWuMR_TjZQZ1dleGJrSFk

  • Hello everyone am here to testify of how I was cured from HERPES  VIRUS, my name is David from United state I was frustrated at early stage I was having this virus because i thought that is the end of my normal living life until late last year I came across this doctor called Dr, Mohammed on website how people are testifying about his grate work on how he has been curing HERPES VIRUS, HPV, ALS CANCER LUPUS VIRUS an many more. that made me to contact him through his email address [email protected] gmail.com WHATSAPP/CALL +2349036036397. after some procedure  he ship the herbal medicine to me through DHL and i receive and use it about 3 weeks, ever since then i have notice a very big changes and no outbreak  any more, i completed the medication and i went for test after usage and my result was negative, i went to another lab to confirm it was still negative. i can’t even believe me eyes. i am so happy today that i am free from this virus. this virus has affected my relationship, my emotions and my life. thanks to doctor Mohammed for curing me and i will always testify about your good work. please contact him for your healing.

  • Great vid man
    Doing rehab on legs after bball injury
    And neglect of exercise on legs.
    Gotta say feel great to feel that burn in the quads again.
    I didn’t quite know what exercise would get that feeling again… Yes!!
    Thanks man great vid and running explanation throughout of what to focus on..
    Cheers

  • the thing here is not boosting an immune system at this time it is keeping it on a high level at all times but this is difficult with all the industries in the food and the help of the chemical industry to make foods lasting longer harvesting before ready transport for 10 days. You talk about substitúting Sugar with Orange do you know that an Orange 20 years ago had 7 times more Vitamin C than now.
    It is like telling Salmon is healthy! It was one day. Yes but since a long time isn’t anymore Salmon has more Salmonella and Listeria than any other food and the Omega 3 ratio is on third of the usual.

  • I am already a member of MS Workouts and absolutely LOVE the program! Can you include this specific workout into your website? These particular exercises aren’t included on the actual website program and they are incredibly effective! Thanks!

  • 2:00 I thought these exercises are for people that cannot stand. How the hell am I supposed to do that when my legs and my balance won’t allow me to be in an upright position past standing on my knees?

  • I am also a MS patient… My life not functioning properly
    I am more on my wheelchair
    Please give me your email
    I want to talk to you

  • Dentists kill the immune system they give children mercury fillings in perfectly healthy teeth and do root canal treatment most of all illness is created by dental work the silent killer is your dentist

  • I just finished doing this set! It was super hard on my right leg… but super enjoyable knowing I’m challenging MS! I hope my right leg gets to be as strong as my left one. Great routine!!! Thank you!!!

  • I’m looking for exercises to help me strengthen my legs… mainly the right one. My right leg is super weak. I think my right leg would sag when doing the kickback exercise. Would that be ok anyways?

  • Hello everybody.

    If you want to enhance your immune system, you may wonder how to help your body fight off illnesses.

    While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.

    Find below, 9 tips to strengthen your immunity naturally:

    1. Get enough sleep.

    2. Eat more whole plant foods.

    3. Eat more healthy fats.

    4. Eat more fermented foods or take a probiotic supplement.

    5. Limit added sugars.

    6. Engage in moderate exercise.

    7. Stay hydrated.

    8. Manage your stress levels.

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  • Can you follow this if you just have really weak legs? I know those exercises are part of some Pilates workouts but here you hold them for longer. Is this specific to people with MS or is it for anyone with very little strength in their legs?

  • You know if you are really out of shape from years of chronic pain whether MS — you can’t get down to floor and if you do you can’t get up. And even some of these like this first one — if you have bad hips or thigh pain — it isn’t doable. I mean he is suppose to be fit and he is yelling Whoo the burn and talking about his muscle exhaustion at a little over a minute and he does this exercise program all the time. How do folks that are severely out of shape do these. I believe a lot more stretching, from chair or using bands or light weights or if you can get in a therapy pool, i.e., water at 90-93F for non MS folks. The warmth of the water helps you relax and be able to do things you can’t do out of the water. Now though I have seen some testing with water as warm as 94 — MS patients are recommended to be in the range of 82-84. That said, you have to figure what works for you. There are many more pools inside/outside that are in that range possibly 85 as a high. YMCA calls 85 a heated temp for arthritis classes etc. Several of my doctors say — no you need warm water for the muscles to relax and to be able to get the best use of the therapy session. Again — MS is different. So if you need cooler than 90F I do best at 91-92 F. Any hotter and I’m spending more time sitting on the steps. But sometimes it makes a difference in the environment — where I was going it didn’t have a really good exchange of air that was warm but not like a steam bath. That way the air on my upper body, face, head was cooler in the 80F range while I can’t handle the 80s period I end up in a little stiff ball and actually get worse.

  • After bouts with many neurologists I was diagnosed of MULTIPLE SCLEROSIS, I was placed on medications which helped but my health was fast declining. Finally, I was introduced to Herbal HealthPoint and their effective Multiple Sclerosis protocol. This protocol relieved symptoms significantly, even better than the medications I was given. Visit ww w. healthherbalpoint. c om. First month on treatment, my tremors mysterious stopped, had improvement walking. After I completed the treatment, all symptoms were gone. I live a more productive life

  • as a multiple sclerosis sufferer you can also simply incline your bed, which is free of course and is supposed to improve the flow of the cerebrospinal fluid, check out “ypareht deb denilcni” (please read the whole term from right to left). Now lets see if this comment finally goes through:-)

  • I suffer from myositis, Ra, fibromyalgia and other spine issues. Will these exercises help me. I’ve lost alot of leg muscle from the myositis.

  • Pre exhaustion may work well on some muscles.. For example if you pre exhaust your chest with dumbbell flyes and then do barbell bench afterwards the triceps will be able to keep pushing even though the chest has already been previously stressed, the theroy beyond this is the chest will be forced to grow because of this unfamiliar demand.. I never liked this method of training but some guys have claimed to make excellent gains on this routine.. I think Mike Mentzer was a big believer in pre exhaustion

  • I’m 70 and have what I call a mild case of MS and only use a cane, but my right leg is weaker than my left leg and I find I can barely raise it when I do the abduction exercises. Ironically, I was a fitness trainer in the 1990s and had worked out with weights, dumb bells and a barbell which I still have and did strength training from the 1980s through the 90s. My MS was in remission for 25 years and it took about that long to get it diagnosed. I used to leg press 400 lbs! So can’t believe 20 years later I’ve lost strength in my legs and wish I could walk faster and longer and have better balance. My main problems! Some of my other symptoms have abated like pins and needles and most of the numbness. I do get stiffness and tightness in my legs esp after going shopping in the huge supermarkets. I do some yoga and also have a stationary bike which I use from time to time. I think meditation helps as well. I feel I still have pretty strong muscles esp in my arms but I can really feel the neurological damage in my body. I eat mostly organic and am taking Vit D3 with K2, fish oil, and COQ10 which is suppose to help as well. Any tips to help me lift that bum right leg would be appreciated. I’m also partially blind in my left eye, 20/20 in the right but that was from too high blood pressure not MS and I’m on meds for that now. Thanks for sharing, love all your very helpful videos, very easy to understand and follow.

  • my bestfriend when I feel that I have an irregular bowel movement is drinking yakult�� followed with regular intake of rich fiber foods��

  • The chair does not provide enough security or stability. I would use the bathroom sink for holding on, especially for those who have more progressed MS.

  • I’m a qualified personal trainer in the UK, and pre-exhaustion is genuinely one of the training methods taught in the course. It’s actually loaded with durpy broscience shit all the way through.

  • fat doesn’t make you fat, its insulin that takes glucose and stores it as fat and glucose is from sugar, and carbohydrates. This is why keto diet is so successful at losing fat while it is an 80% fat based diet. Vit D, C, zinc, Vit B, and excercise HIIT expecially along with intermittant fasting or a water fast will increase the immune systems function.

  • Well, the principle behind it actually makes sense.

    Again it is something out of the BB area. Of course one would say if your triceps are the weak link in a shoulder press, you should work on that movement more for its own sake. But if you are trying to work shoulders only and you wanna use a compound exercise, then pre exhaust them with some side raises so they are the limiting factor on the presses afterwards.

  • I totally agree. That’s why I do tertiary, secondary and then primary muscles.

    Easy way to remember is that if you body build, train from the outside in and if you power lift, train from the inside out. If you strength train, then do what they do etc.

  • Great clip. I started middle age last yr. so I know what you’re saying. I have a heart condition (MVP) so I can’t really lift heavy even about 10 pushups give me problems. I got some gains the first few months when I started lifting last yr. then hit a plateau. About a wk ago I started doing some 1/2 reps and isometrics to pre-exhaust muscles. Did the trick arms need a day of recovery again.

  • Hi docc, I cant lift my hips up when flat on my back, knees bent, no feeling in muscle, like no control over em anymore and too much pain.

  • Yo marc once again. Just letting you know these videos where you give tips are the best! You should focus a lot more on training tips. keep it up

  • Wouldn’t you want to exhaust the Pecs before the Close Grip Bench so that due to the fact that the Pec is fatigued, the Tricep will be forced to become the Primary Muscle? I just see that as more efficient. Not to be all Ian McCarthy on yo Ass but… lol

  • Hey Marc, what is your opinion on whey concentrate vs isolate? Btw I’m not lactose intolerant I’m just curious if it is worth taking an isolate

  • But today you said it’s okay to pre exhaust your deadlift and put it later on in the workout so you can learn how to deadlift in a fatigued state. ����

  • may i translate those vedio into Arabic. so otner ms patients can understand,,,
    of course you will still have them only on your channel.

  • This comes from an era where we didn’t know as much as we know today. It’s broscience but there’s some logic behind it. There’s still things we don’t know about getting big and strong. We still don’t know the precise mechanisms of how muscles grow, for example. We’ve just noticed that things like volume and frequency are important. We know many pieces of the puzzle, but there are significant gaps. Previously we thought that muscle damage was the triggering thing but in the light of current knowledge that might not be the case. Or does the swelling of the muscles cause them to grow? Or what? Until we know all this, “broscience” is still a pretty valid thing. Many old school lifters became big and strong by experimenting with different things instead of waiting for somebody to give them the answers.

  • Jason, in a hypothetical scenario where someone wasn’t allowed to ever train squats ever again for the rest of their life, could that person still build and develop big, strong legs just getting super strong on Power Cleans and Deadlifts? (assuming that that person is a noob or an intermediate lifter)

  • Jason i thought this was a good video. Then i proceed to the comment section and there’s a bunch of retards saying that this concept makes sense. What the fuck������

  • It increases mass but not strength.Its just another intensity technique Joe Weider invented.Just remember when your juiced out of your mind these type of principles work better than some 50 year old guy like me who never touched the stuff.

  • Starting out with the Metabolic split squat exercise, how many should I start out doing first at each exercise session and how many should you work up to for each leg? Thanks

  • Thank you for your videos!!! Gonna use them ALOT! I noticed that I lost all of my ones strong muscles… when I’m doing the squats for my right leg my left legs thighmuscles starts to burn and “destroys “ that practice. Doesn’t matter how much I correct my position. Can I workout the right legs muscles doing this practice some other way?
    Thanks again! My papers are printed and you will be with me along my way strengthening my body to prevent my ppms to progress!

  • I’ve heard Dr. Mike Isreatel use the term pre exhaust, but i think its more of an increase in workload in that specific lagging muscle.

  • Probiotics have really helped cure my repetitive yeast infections.. they were never too strong but were always there. 2 months taking a 50 cfu probiotic supplement with a bunch of strains cured me ✌��

  • This time due to coronavirus we need to take care of our health we need to take lots of herbs like Amla, Giloy, Tulsi Etc. if you cant take this as raw you can also try as capsule format by Planet Ayurveda giloy capsules easy to consume without any side effects

  • Started taking a probiotic due to extended period of antibiotics(30 days) and continued after the antibiotics. I really had no real issues going #2 prior to the probiotics but it has completely transformed my experience in a good way. I have made some changes to my diet mostly eating healthier, more fiber, less fat and very little dairy. I did stop the probiotic for about a week to see how much it was helping. To my surprise it actually makes a pretty big difference, best way to describe it is it just obliterates your poo everything just slides right out with zero straining or pressure, having the best poo’s of my life right now. While it has been a good experience IDK I will continue using them once my current bottle is done as they are expensive and don’t really know that they really add any real benefit other than going #2 even easier.

  • Hello, thanks for make this video. I’m trying to make some stretching videos for my golf students. Average age student is 53 so hips and lower back tend to weaker and less mobile. Any thoughts or other recommendations would be great! Thanks again!

  • My first video of yours. I really appreciate your balances approach—saying probiotics aren’t always good/necessary—and especially encouraging folks to try proven methods first, not to skip them!! Thanks!

  • What If I am not kind a guy who doesnt always eat food rich probiotic but wants to improve the gut health, should he take the probiotic supplement?? If so, how many a day or even per week?? Please and Thank you

  • I have been struggling with IBS for many years. A few weeks ago I went to the ER twice in one week due to severe pain. My IBS pain was so bad that I start to develop anxiety and panic attacks. Last week I started a probiotic called VSL3 which I feel has helped me a lot. I get from Walgreens. I hear it’s better to get it from the pharmacy then online because it supposed to stay refrigerated. So I pick it up from the pharmacy and bring it home right away and put it in refrigerator. Along with the probiotic I’ve also changed my diet I can’t say that I follow the Fod map diet 100% but I have been taking a lot of their recommendations. I also have been eating mangoes and papaya’s I hear they help with the enzymes in the stomach that help to break down food. Two months ago I was suffering so bad and today I have to say thank you lord I am feeling much better.

  • I’m taking gummy pro biotics bacillus coagulans due to gut issues and they help tremendously. I have GAD as well and it put a damper on the IBS TYPE SYMPTOMS I have due to anxiety, all started with a very painful feeling in gut area after drinking one spirit, it made me feel short of breath and my anxiety kicked in thinking something was terribly wrong, also silent reflux caused throat burn and a knot feeling in throat raising the feeling short of breath, I hate meds but started taking antacids once a day for a few days and that helped a lot and introduced pro biotics as well and it’s calmed my gut a lot! To me they work good.

  • If you don’t live on a healthy diet on a day-to-day basis, don’t think that resorting to a magic pill (a probiotics) will solve all your gastrointestinal problems. There is no substitute for eating, sleeping and living healthy.

  • There’s a company that released probiotic (40bills cfu) and now they are working on 14 mushrooms blend. For people asking, its realprobiotic.best Excellent quality!

  • I had to take antibiotics for an extended time then I killed off too many “good” bacteria. I did some research and found some rehabilitation places used only probiotics that had veggie capsules (or delayed-release) because they could get past the stomach acid (which would destroy the good bacteria) and then would release in my intestines were they are supposed to go. Just don’t think yogurt is going to do it, it won’t get past the stomach (along with gummies or other gimmicks). I started with Natren Healthy Trinity (great but $$$$) and now use Renew Life (much better price). Once open, the good ones should be stored in a refrigerator since they are live cultures. I have a much happier gut but I only have to take them twice a week since I have a picky diet and don’t eat the healthy way I wish I could…long story. But these helped me. >> this is a basic video but is good if ok to add. https://youtu.be/KP_GDU2jxMY

  • 0:09 Bacteria are not crawling. In fact, they don’t independently move at all. They don’t have muscles or even a nervous system. They just stay put and eat stuff around them (by absorbing, since they don’t have mouths either). They are also not farting and they don’t have eyes of any kind.

  • Over the past year I’ve started to get really bad heart burn which lead to terrible acid reflux. Me not having an appetite to eat because of it. I assumed it had to do with my body not producing a certain good bacteria. I started taking probiotics. I’ve learned certain foods and alcohol make it worse. I’m not sure if I’ve got IBS or it’s because of anxiety or maybe I have an ulcer. But this video helped! Thanks for sharing (:

  • Bacteria: my own personal defense system!

    Go lil bacteria!!!! Kill those pesky invaders that try to take hold. And thanks for taking care of my innards.

  • Hi Thank You for this video. First time here.. I am at a point where I can’t stand more than five minutes. But I want to get stronger and I am very careful. My question is with the kick back exercise, my lg always wants to sag the second it i up in the air can not hold it more than 2-3 seconds so is this ok?

  • Hello from Tanzania. Love your videos and learning a lot. I have a question, why is my stomach constantly bloated and would a probiotic help, I was given antiacids once and I think it made the bloating get worse.

  • So fun little thing i just saw by my man Neil deGrasse Tyson on TikTok… the egg came first but it’s mother wasn’t a chicken. �� makes sense when considering how evolution works through mutation. Also, get on TikTok Dr. Mike. Way better than IG.

  • I started drinking kefir water 3 times a week and eating greek yogurt 2-3 times a week. I noticed I’m not as constipated as I was before and overall feel better, although I did make a lot of other changes in my diet and lifestyle.

  • Very sorry, but I HATE every time they say: Oh bad gut? Stop stressing! As if I chose to!!!!! ������ How the heck am I supposed to stop stressing as if it’s something I can control externally?! can they give me a better job? a better relationship with my family? a better finance situation? And even when I’m super calm but my stress hormones are still overactive, do they have a remote control I can turn them off with???? I mean how the heck can you just tell someone to stop stressing???? If if was doable and that easy, we wouldn’t even have to bother talking about it! No one would be stressed out.

  • Sorry I have to take it in pill form. The foods that have probiotics are ether disgusting or I can’t have like dairy. Plus strong smelling or tasting foods give me migraines.

  • I wouldn’t recommend looking at CFU’s as this is simply a count of bacteria under the microscope. It doesn’t differentiate between live and dead bacteria. In Australia, we have new products out which specify in terms of BLB, or Billion Live Bacteria, which guarantees that number of bacteria will be alive in the capsule when taken.

  • Dr. Mike: there are 100 trillion good bacteria cells in the human body
    Human body: has 30 trillion cells

    You are more bacteria than you are you if you really think about it

  • How do the good bacteria in yogurt survive the hostile environment of the stomach? Seems like they can’t. So yogurt seems pointless.

  • Hello. I need help. I have gastroparesis and thyrotoxicosis. I am, 60 pounds ( only 4ft 9′) and, obviously, I can’t eat alot. I’ve tried increasing my food intake but I end up looking 9 months pregnant when I eat. I have been prescribed carbimazole I don’t take it because I don’t want to be big again as I have spent my entire life trying to be thin. What would happen if I took the meds and then stopped; would I lose weight again?

  • Probiotics and
    Digestive Enzymes DON’T
    work for me..it does NOT
    work for my gut/colon,
    digestion,absorption and
    METABOLISM,etc………….
    ..is it because my body
    is NOT absorbing foods?!!

  • good video.
    can’t argue with the math.
    7000-9000 strains and 100 trillion microbiome count.
    those 5 billion probiotics are not going to contribute anything to do to that massive microbiome.
    probiotics is one big fat scam.
    the only way probiotics can help is if you’ve taken antibiotics, and even then numbers just don’t add up.
    it’s impossible.
    first each individual had to know what kind of balance of each strain that one person has. not a doctor on this planet can tell you that.
    “everyone is different” period.
    taking a recommended probiotics does no good unless you know what type, extreme precise quantities of each that person needs.
    how is that ever going to happen. Talk to God.

  • I wonder why so many people are still complaining of cancer, well most people haven’t be lucky enough to meet with a helper. I was very lucky to meet with Dr abumere he is a herbal healer I saw a testimony on how he has been helping people get cured from all forms of cancer I was having cancer for 2years I tried all i could to get rid of it but there where no result. I was online and I saw a comment of how the same Dr abumere help someone cured HIV/AID so i decided to contact him if he can help me. We discussed and he gave me his herbal mixture. 1 week after taking the herbal mixture I began to see changes finally am cured from cancer. You too can be cured from any form of cancer, so contact him with his email  [email protected] Whatsapp +2349021975055. Your faith will only determine.

  • Please could someone explain to me why sugar is bad for the gut microbiome and harmful to the beneficial bacteria when yakult and many probiotic yogurt come loaded with copious amounts of sugar?

  • Israel is an murderer, a genocider, you should never promote it, surely you have your interests you are disgusting. Israel the murderer, Israel land thiefer

  • I had an appendectomy when I was 16 and ever since I ended up with worsening digestive issues that resulted in ulcerative colitis. Thankfully I started taking 3 prebiotic gummies daily and 2 immodium. It helps regulate my issues and makes my daily “trip” a lot easier and limited to one a day. I still get flare ups but like once every couple weeks rather than daily before i started taking meds. Can you talk abt the effect of appendix on digestive health? My mother had same thing happen when her appendix was removed.

  • You saved my $$!! Thanks for the explanation.. I should take natural pro-biotic from food. As I do not have those symptoms. Just have to take care food intake.

  • Probiotics are very useful for those who have stomach issues but using them other than for stomach issues is useless unless you are done with antibiotics then you need probiotics for a bit but always speak to your doctor