The Punishing Protocol – A Volume Hypertrophy Workout Finisher

 

220: Mike Israetel Optimal number of exercises per bodypart

Video taken from the channel: Revive Stronger


 

Build Massive Quads w/ Hypertrophy Training | Stan ‘The Rhino’ Efferding & Mark Bell

Video taken from the channel: Bodybuilding.com


 

Advanced Bodyweight Training for Hypertrophy and Performance

Video taken from the channel: The Bioneer


 

The Primary Driver Of Muscle Growth (Hint: It’s NOT Volume)

Video taken from the channel: Sean Nalewanyj


 

Training Volume (Less Than You Think) for Muscle Hypertrophy w/ Dr Brad Schoenfeld

Video taken from the channel: Barbell Shrugged


 

Beginner, Intermediate and Advanced Hypertrophy Training Differences

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The Differences Between Training for Size Vs Strength

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The Punishing Protocol A Volume Hypertrophy Workout Finisher — Tiger Fitness Walked out of the gym pumped and exhausted by uisn gone of the five workout finishing options presented in this feature. Walked out of the gym pumped and exhausted by uisn gone of the five workout finishing options presented in this feature. During the first 6 weeks, both groups did leg presses and leg extensions using a hypertrophy-style regimen to gain muscle (10-rep maxes, short rest intervals, and progressively decreasing loads).

After the 6 weeks were up, the HS group continued to work out another 4 weeks, this time performing a strength program where they did 5 high-intensity. Workout Finishers for Muscle Gain and Conditioning. Complete each training as a circuit, resting as little as possible between exercises. Rest 30 seconds at. Maximizing these muscle fibers to fill with blood and oxygen requires a great deal of volume, plus correct exercises that target the intended area of Muscle you are looking to engorge.

The below workout does just that, which is why i called it the Volume workout. Enjoy! Take care, Mike McErlane Week 1 Day 1.

You will perform 10 walking dumbbell lunges followed by 5 weighted burpees. You will go from the weighted burpees right into 10 dumbbell bent over rows. After you complete the dumbbell bent over rows you will complete 5 more weighted burpees. After these weighted burpees you will perform 10. Triple Threat protocols are a great way to: Add volume to your workout, which can increase hypertrophy.

Get an insane muscle pump, which has been shown to increase muscle size due to cellular swelling. Add a new challenge to increase training variety and keep your workouts more interesting and fun. Advanced Hypertrophy Protocols – My Top 5. By Erick Minor A muscle that is recruited but not fatigued is not trained.

Vladimir Zatsiorsky The two most important training factors associated with strength and growth: 1. how much load (fiber tension) is used. Immediately lunge forward out of the hole with your left leg and hold for 10 seconds in the bottom again. Immediately perform 5 split squats with your left leg. Immediately come out of the hole and drop down into a parallel squat position and hold for 10 seconds. Immediately perform 5 body weight squats.

In this case, complete the reps using one of these approaches: Do as many reps as possible. Take 10 deep breaths and go again. Repeat this until all 50 reps are done. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. But remember, the goal is to get all 50 in one shot.

In other words, if you only did upper-body hypertrophy workouts, your training frequency would be limited by fatigue specificity. On the other hand, if you did upper body strength and upper body hypertrophy sessions, you’d be able to train more frequently while still making progress. Add in lower body sessions for strength and hypertrophy and.

List of related literature:

The hypertrophy group protocol was a split-body routine in which each muscle was worked once per week with 3 exercises per session, performing 3 sets of 10 repetitions and resting 90 seconds between sets.

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

The example given in chapter 26 for undulating periodization gives a basic set/rep protocol for reaching a new 1RM.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

For example, exercise-induced shifts in the signal intensity of magnetic resonance images (figure 6.9) indicate that greater volumes (50– 130%) of the knee extensor muscles are activated to lift submaximal loads after five weeks of suspension (Ploutz-Snyder et al., 1995).

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“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

(a) A protocol entailing eight exercises using 5RM and 3-minute rest periods between sets and exercises.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Note the rest time and resistances used in the session, and make changes in the progression with longer rest periods the next time this workout protocol is implemented.

“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

A recommended strategy is for the client to activate the transfer through 10 repetitions and then rest while attending to scar massage, edema control, and passive ROM.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

This is the only exercise that’s able to isolate that one lagging spot in my delt complex.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

The main point I want to make here is that moving improperly—say, excessively rounding your back in a deadlift or allowing your knees to cave inward during a squat—puts unnecessary stress on your body.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 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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68 comments

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  • As a bb coach and multi gym owner for 40 years, I can say you are dead right. My general and often used comment, is very few (even top body builders) know the difference between exercise and training.Two points need to be added.
    The body adapts (hypetrophy)as a direct result of hormone stimulation, so it is no surprise that artificial hormones were introduced, because of a lack of understanding of this basic fact. It is an insult to the whole biological process to believe you can improve your capacity beyond your potential by artificial means.( Dont tell the drug manufacturers that of course ).

    The REAL KEY is the mental approach, and how it is used when those threshold levels are met. As with every other endevour, the mind is the driver, and the body follows, where the hormones are the repair army. THIS is why Yogis are capable of mind blowing feats, and, unlike poor (and lovable) Ronnie Coleman, not being aware of this has resulted in his ” body blowing”. Look up Jim Morris, there is a photo of him and Arnold in their twenties, and another in their 70s. A picture speaks ten million words in this case.

  • Volume does matter…. in the early days of bodybuilding everybody did total body training 3 times a week… right up till competition time…. nobody ever heard of split training…. split training allows you to increase your volume… a lot of people did high-volume training… Serge Nubret used 25 lb dumbbells for 25 reps for 25 sets of prone laterals ( flys)!

  • I realize that the primary driver is steroids.
    I gave up on this shit muscle building, i only do just enough to keep my muscles from disappearing into oblivion.
    My patience has grown much older than me for this shit, fuck it.

  • Dr Mike really knows his stuff as he does not obfuscate his advice with any techno babble or academic papers just real world advice. I know since I have a PhD as well in nuclear physics and my day job is designing ICBMs. People who really understand their field can explain it in simple everyday terms as the Dr. does. Those who do not understand what they are talking about constantly reference papers, spout techno babble, and such.

  • As you pointed, there is some context to be taken into account here…. ie 10 sets at max intensity twice a week will give you much more growth than 10 sets at max intensity once a week…. therefore it could be classed as purely volume.

  • Awesome damn video. I might try hypertrophy focused training for a few months to see what happens. Up until now I have been strength focused, doing compound movements, focused only on getting the weight on the bar higher. Thanks dude ��

  • Every top bodybuilder does high-volume training… every body part requires different volume… people with underdeveloped calves don’t give them nearly enough volume training…. high-volume training you need to do compound sets… my calves are too big for my cowboy boots so I rarely do calves!

  • i train a push pull legs split where i focus on strength on bench deadlift and squat in the beginning of the workout then i go to “hypertrophy” and really killing the muscle

  • All I know is that I’ve been doing pyramid sets for ages now and I’m stronger and larger than most guys my size but my endurance is lower. For example, I’ll typically do a warmup followed by sets of 8,6,4,2,1 while simultaneously going up in weight. I’m not really sure how effective this is. I never really had specific goals. But I definitely look bigger than the guys who do the generic 3×10 stuff. And when I eat a lot and hit my macros, I rapidly gain strength. That said, I’m never consistent and often lift for a few months and then get lazy and then back to it, over and over.

  • Question, i keep my reps btwn 10 to 12. I increase the weight a little bit to almost failure then i reduce the weight to the starting point. Is that for strength or hypertrophy?

  • training heavy leads to injury eventually. i have knackered shoulder, knackered knee from heavy squats and heavy bench pressing. progressed more lifting medium weight higher volume. plus being huge what can you do it slows you down all you can do is look huge. but a medium sized guy can still be active.

  • Really liked the conversation on the junk volume and introducing down-sets. Mike always manages to articulate a topic in a way that makes perfect sense, whilst simultaneously making me feel stupid for not realizing it myself because it’s insanely obvious.

    Actually implemented a down-set in my pull-ups before hearing this example and agree that an assisted pull up as a down-set to body weight pull ups was a lot better!

  • ok so i found this video that has 13 different exercises all with a barbell and the guy gave a 3 day split to get started so for example lets say im gonna work out mondays, wednesdays, and fridays on that 3 day split doing 5 exercises a day would alternating each day for rep amounts like monday is strength, wednesday overall hypertrophy, friday strength, monday overall hypertrophy and so on be reasonable, i really dont know but if you’ve got any advice id love to hear it

  • As a beguinner I can confirm that going from 0 to 100 too soon kept me fron developing the adherence to keep lifting consistenly for a long time

  • I’m actually surprised Dr. Mike is recommending wearing a mask. I would think limiting oxygen intake while exercising is not good. Also living in Ohio in the USA we have had a state wide mask mandate for 3 weeks now and our daily case count has not gone down yet. Not really sure what to believe anymore regarding the covid

  • I guess I do a hybrid form then. Dedicate a day each to push, pull, and leg and use body weight to get your hypertrophy using bodyweight every other day? Like Monday I’d do bench or dumbbell press, Wednesday do pushups for the hypertrophy and by Friday my nervous system has recovered enough for incline bench or weighted dips. Does that make sense? At what point do I have to seperate that to strength or size?

  • What weight should a person start off at? Say a guy is 5′ 5″ & 120lbs, 6′ 150lbs & another at 6′ 3″ 190lbs, should they start off at just the bar(45lbs) for bench press/squat/deadlift & slowly add on more plates? Say they work out and increase their numbers to 165lbs, the smaller guy is going to have trouble with heavier weights nearing 200lbs compared to the bigger guys.

  • I don’t know man, I don’t think you’re gonna build big biceps doing a ton of reps with 15 pound dumbbells as opposed to 8-12 reps with 50 pound dumbbells unless you’re on gear.

  • Man, honestly, I feel like hypertrophy training wears me down, at least mentally and psychologically, more than strength training does. It’s a lot harder for me to get amped up for four to five sets of ten squats and repeat that over a mesocycle, than it is to do three sets of five. I hate hyperteophy blocks and always look forward to strength blocks.

  • Started late 2018, took four moths off 2019, now mid 2020, have a great physique, definitely crossing from beginner to intermediate. My knowledge and skills are pretty well, nutrition is good, but I’m definitely not going pro or anything, but at my rate will be one of
    Those really fit dudes well into his 60s.

  • Thank you for this! After 10 years of inconsistent workout and diet I’m pretty sure I’m on the threshold of beginner and intermidiate. Time to get serious.

  • Fantastic information, can’t believe the quality of information that’s out there these days.

    In my experience the transition from natural training to enhanced training can make an advanced lifter into a beginner again. Initially you’ll pack on loads, but after 2-3 years you’ll plateu again, even on AAS. Of course that’s where doses play a role? But the curve is not linear.

  • Yep. To know the truth, takes a trained eye. I can tell that the uploader have done steroids for many years. look at the aria above the ears. Heavy muscle hypertropy at the upper skull muscle on eatch side. It’s a clear sign. The upside is that he really knows a lot��

  • Seriously hope you guys hit millions of subs one day and keep it real. It’s about time we have fame in science and not sensation or hypocrite teams feeding on people’s emotions

  • Counting sets and Reps and poundage is good for the beginner and intermediate… Advanced bodybuilders that would set themselves up for limitations… it’s like painting by the numbers… Picasso doesn’t paint by the numbers!

  • Can you do a video about Assassins Creed training? Like transferable strength building exercises and conditioning to be able to run around, scale walls, perform hand to hand combat, etc. I think it would be cool.

  • We need mike back on �� I need to hear him discuss his critiques. Maybe even put him on there with brain minor that would be an amazing discussion.

  • 45:00 well actually studies on squats showed that when weight difference is taken into consideration then atg or parallel doesn’t matter.
    Only 1 studie that showed that ATG was better used the same weight for parallel as atg which is ofcourse ridiculous because you can do more parallel.

    Also full range to chest pull ups very strict give me very low soreness. While only going to the chin gives me alot more soreness. Again with weight differences taken inti account.

  • Great video! Thoughts on training smaller muscle groups for size (calves, biceps, side/rear delts) while following a strength programme?

  • For high rep drop sets, I like to use a set of rings and just move from horizontal to vertical body alignment as my sets go on. Gets super hard reps of thiglngs like rings curls, then the volume goes up as I become unable to do the hardest variations. Mix up the moves, throw in some isometric holds and it gets quite fun. I can even burn up my shoulders with face pulls and then hybrid rear delt and lateral, overhead raises in every direction

  • This channel is truly a god-sent. I’m absolutely a beginner, I’ve been doing a body-weight routine at home (pull ups, dips, weighted push ups ect.) for about 6 months. Trying to get decent information about how to form my routine was a nightmare. So much hyped up bullshit, so many “do this and you’ll be JACKED!” videos to sift through. Luckily I’m a beginner and even with the dumb bullshit I was doing for the first 8 weeks I still saw decent gains, which kept me motivated enough to keep seeking out better information and tips. But the improvement I’ve felt since taking Mike’s advise and tips is undeniable. From set and rep counts, to rest times, to exercises ( I know Mike is geared toward weight training, but him reinforcing the need to stay with compound movements like the pull up and row as opposed to moronic gimmick miracle movements was huge for me). If I manage keep up the momentum and actually make it to my 1st plateau I know exactly where I’ll be taking my money to get a quality intermediate routine.

  • Hey man I really do like your videos but I believe it would be beneficial if you had some background play of you training instead of talking to the camera. This is just due to getting bored not of the information just that nothing it happening. Thanks ❤️

  • At some point you won’t be able to progressively overload. Now, that will occur a good deal down the line for beginners to “intermediate” (I guess advanced would be competing bodybuilders or guys who have met their genetic potential). If that were true you could lift, at least theoretically, a 1000 lb bench press.

    At that point you may likely have a great physique and you can simply maintain the same training and nutritional parameters and look great. Sleep is key! You grow outside the gym.

    At that point if you want to push on, you would possibly need to turn to double progression sets and more slowly build, while at the same time continue progressive overload. This as a tool, though you could still maintain the reasonable total set and rep ranges Sean has outlined. Honestly, even for whatever “advanced” lifters are, staying within moderate total weekly sets works perfectly well.

    Guys on roids you see on YouTube lifting with rapid rep tempo and high volume (see all pro bodybuilders and Dwayne Johnson:) are on so much gear, somehow this works. Wonder how they’d look if they controlled the weights a bit and didn’t throw them around?Hmm…makes you think.

    However, even those guys overtrain and growth eventually becomes stagnant. The answer: more drugs! And we all know that’s totally healthy and pro bodybuilders never die in their 20’s, 30’s, and 40’s.

    If you’re a natural lifter too much volume can kill gains. Too little recovery time between training sessions can impede hypertrophy. Lack of sleep will kill gains. All of which can lead to overtraining/severe fatigue.

    Keep it simple through progressive overload over the long term (don’t quickly add ten lbs to the bar on curls), moderate sets and total weekly reps.

    Lastly, stop watching YouTube clowns other than Sean and you’re all set. Stay the course, be realistic, and know it takes years and not months to transform your body as a natural lifter. Keep it simple.

  • The ratio between likes and dislikes regarding that video is really astonishing and unprecedented, apart from the great quality of your videos, it’s seems that, your channel contains the least amount of psychopaths over YouTube! ��

  • I nominate this as one of the single best strength-building videos ever produced. Especially for beginners, of course, but also valuable for some intermediates.

  • So if you alternate between light/moderate high rep and heavy low rep with a 1:2 split (and some weeks you do just the 1 kind every day) on a 3 day per week workout, you get the best of all 3 worlds, that makes sense.

  • I’m a beginner, is it negatives to doing split and training 6 times a week (each muscle twice). I don’t get burned out tho cause I have so much free time.

  • Is that why over the course of 4 months on a maintenance routine, I noticed I lost ALOT of mm size but my strength kept increasing? My medical knowledge needs updating.

  • As a natty the only training regiment that ever gave me consistent results was volume training with progressive overload. If you do not take performance enhancing substances you just can’t keep the same intensity because you will tire more easily and thus time under tension will suffer and so will your gains. I usually do 8-13 reps with 5-10 sets depending on the type of exercise. When I can do all sets with 13 reps I increase the load, then rince and repeat.

  • “Training from home using bodyweight doesn’t have to mean losing gains.”

    Many youtubers are already showing how to “not lose gains”, but so far few if none at all showed how to “get gains” at home with bodyweight.
    Maintenance is one thing, but making it from scratch is another.

  • Hey, I love the video man. I can’t help but keep coming back to it to use bits and pieces of your own methodology and incorporating it into my own training as well. It truly feels like you’ve researched this topic tremendously well and I have to say, I appreciate such excellent representation on functional and applicable bodyweight fitness. I feel like it’s lacking in a lot of ways in the fitness community and it makes me happy to see someone out so much thought into it. I’m looking forward to your new videos.

    -Nick

  • On the question regarding isolations, I’d be highly skeptical that a dip has more sheer stimulus and a better stimulus to fatigue ratio than an isolation (rope pushdown) for the triceps. I agree as a general rule of thumb you get more bang for your buck with compounds, but one of the main reasons they’re better is it’s easier to consistently overload

  • Most people don’t have the right bodybuilding philosophy… everybody’s doing a weightlifting because that’s what they think they got to do… however you will make some haphazard progress… however you’ll end up with the lagging body parts and incomplete body parts… Fitness people don’t train for a symmetry… they don’t follow a routine they cherry-pick there exercises!

  • Steve, I just want to give you props. Exceptional guests, great questions and great job letting the guests do 90% of the talking. I get a ton of value out of this. Thank you so much!

  • That thing bloing in the wind in the background looks like a prop you’d see in something like Mystery Science Theater 3000. Also looks like a round, fat bird. What is that??

  • Mike, usually super logical and with an airtight process. I’d have liked to see all the ways one could define “gains” from your thoughtful mind.

  • Bioneer, I seriously appreciate you making this video. Stuck in isolation, I was desperate for any kind of workout after the gyms closed but couldn’t find anything that worked for me. This is exactly what I was looking for, I’ll be recommending this to my friends.

  • The fact is going to failure is not even necessary… if your Cadence has slowed or you can’t complete a rep you’ve reach failure!

  • Good video Sean. Recent research by Cody Haun and others shows that you can build muscle by increasing the total number of sets performed without increasing load (which they kept constant at around 60% 1 RM). This study is reviewed comprehensively at Stronger by Science. There seems to be a lot of confusion surrounding the concept of ‘volume’. Some define it as number of sets per week, others as sets x reps, others as ‘volume-load’ or sets x reps x load. Even ‘progressive overload’ has various meanings. Some count increasing sets as ‘progressive overload’ even when load itself is kept constant. The way I look at it, the bottom line for muscle growth is that you are doing more and more mechanical work in the gym over time. That increase in work can come either in the form of more sets or more load.

  • Incomplete advice is what most people are giving out. This guy actually completes the advice and specified what’s needed for the audience to really capture the training method. Great info as always.

  • Vaccinate the world please, what happened to choice, yeah do whatever they tell you to do without question or looking into the actual science,

  • I think the muscles in my lower legs, particularly around my ankles are advanced. I have run a marathon and a 50k (31.1 miles) in minimalist shoes (no support at all, just reliant on foot and ankles to do the job). if i dont run for about a week in them and go in a calorie deficit i almost certainly take a noticeable step or two back.

  • Most people don’t know what intensity is anyway… they use body English to gain momentum…. have you ever seen anybody not use momentum?
    On the flip side when the weight is too heavy and they can’t use momentum they think they reach failure… they reached failure but their muscles didn’t!

  • I am a hard gainer. 6’4″ and holding 222, I can drop fat easily (working on getting down 5 lbs more), but muscle gains take forever. I’ve been training for 2 years and finally after making a few adjustments my wife said she can notice a difference visually. Strength gains come easily, it’s the size gain that takes long periods.

  • Am i the only one that is worried about getting a stroke during this video. please calm down on adobe after effects. Loved the video but the flashes really put me off and i don”t know why? Fuck man great video!

  • So I used to be advanced and have to do mind muscle stuff and really focus on pump, but I took a year off, so I think I should train like a beginner until my strength plateaus right?

  • great video but you should describe the acronyms that you are using before. I had to have a look on internet while I watch the video 😉

  • Mike has to be smart enough to realize transmission rates aren’t going to go down in a sweaty, steamy ass gym because of masks. Sweden already proved that by not closing down gyms or anything and they are under 1 Covid death a DAY. No lockdowns, no masks. Transmissions are not going away vaccine or no vaccine just like the flu. Either live with it or stay inside forever.

  • Is it possible to have such bad genetics that you require advanced style training to build any significant muscle even within your first 6 months to year of training?

  • I think there’s a confusion of vocabulary here. “Intensity” defined as relativity against 1rm (percent-based training), is one thing. People consider “intensity” in that case as close proximity to 1rm. 90%, for example, is considered high intensity, where 50% is considered low intensity…. You’re defining “intensity” a little differently. You are equating it with proximity to RPE 10. Which is fine. And your case is solid….

    ….All the same, that’s not the common dialogue when we often say “intensity.” And some might be confused.

    Anyway, close proximity to RPE 10 = gains.

  • I’m a novice/intermediate that totally does low volume, high intensity, moderate frequency. It’s working quite well for me, but I do need to take care, I’ve had to take breaks from a few muscle strains in the process. Nowadays it’s 6 sets a week per muscle group with a heavy single at the end of the big 3 lifts, couple accessory exercises, going 4x per week repeating a variation of upper/lower twice each.

  • Great video, useful information, and perfect timing with nearly all of us under some form of quarantine. Thank you for your efforts and for sharing your impressive body of knowledge.

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    | Stan ‘The Rhino’ Efferding’s Squatless Hypertrophy Leg Workout |

    1. Single-Leg Leg Extension: 1 set, 15 controlled reps (each leg)

    2. Leg Press: 3-4 sets, 15-20 reps

    a. Intraset Stretching: squat down between sets

    3. Hack Squat: 2-3 sets, 15-20 reps

    4. Walking Lunge: 2-3 sets, 10-15 reps

  • Hypertrophy training seems like the better alternative for long term health, because I just feel like you can blue a joint with too much overload yeah? Am I on point here or just talking out my ass?

  • I think you’re stuck in a beginner’s mode… you think that you’re going up and weight is going to make you bigger… everybody uses heavy weights… and they still have noodle arms and spider legs!

  • Good vid.. only thing missing is the difference between training on PED’s, anabolics specifically and training without PED’s.. huge difference.. other than that a lot of great info for beginners and intermediates who shouldn’t be using those drugs anyway..

  • I’m a beginner (8 months in) but my strength/progression is no longer going up. I’m dieting/cutting and assume this is normal until I’m ready to eat more?

  • What’s your other account? The one you disliked this video with, so it looks more real.
    Bruce would be is, proud. Might wanna create Discord, check it out.