Beginner, Intermediate and Advanced Hypertrophy Training Differences
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- čas přidán 26. 06. 2024
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Shout out to Mike for no ads on a 30 min video
I'm middle aged, detrained, and last lifted about 20 years ago. Been lifting again for 6 weeks and increased my bench press by over 100 pounds. Being a beginner is awesome
how’s it going?
@@emeralff881 Gave up again... 😂😂
@@emeralff881he overtrained, stop seeing gains, lost motivation, his wife left him and he deleted himself off the Internet that's why he hasn't replied
The increase in 100lbs was too immediate and blew his heart out of his chest. He lifted in his 20’s gave up started up again it doesn’t take your body too long to get to where you
Were last time you lifted, your body remembers so his gains aren’t that impressive it’s just being knowledgeable about what he’s doing,,,,, I incline 130lbs for 4 sets at 8-10 reps, if I stop doing this and pick up on it again a year or two later I’ll get right back to 130lbs within a couple weeks, your body doesn’t forget the last stages it was in because it is now considered your all around base strength
@blueeyed5074 pretty good. Lifting 4 times a week consistently. Bench, squat, deadline best 1RMs are 290, 315, 405. Biggest issue is various nagging injuries and tendinitis. Unfortunately the crazy beginner gains ended before reaching hulk size and strength
Makes sense: As a beginner, you make rapid gains because you're starting from zero, but after you get the low-hanging fruit, successive gains get harder and harder to achieve. Also, I never realized that different body parts may be at different levels e.g., biceps are advanced but the calves are intermediate. Great insight.
😊
Oh, the good ol' days when I could make gains with push-ups and Doritos.
As a 19 year old Im seriously dreading the day that push-ups dont cut it anymore and Doritos make me fat no matter what
The "let beginners enjoy their lives" point tells me Doc Israetel understands the psych long game and doesn't tolerate ego.
Mad respect!
Time stamps
2:04 > How do you know which one you are?
6:55 > Beginner Training
14:26 > Intermediate Training
19:05 > Advanced Training
25:08 > What kind of results can you expect?
27:11 > Take-home points
Excellent
Thanks
My hero🦸♂️🦸♂️
Yall can do these too you know? You can search your own comment up easier than other people's comments and you can use this technique to takes notes on CZcams. You can legit take notes and see tons of people appreciate it them over time
I thought I wanted to be advanced.... Nope
I thought I was intermediate... Nope
I thought I was training hard enough... Nope
I definitely just learned a LOT.... Yup!
E-40 is that you haha?
Look like a shit AI, trying to learn something
B
I feel guilty for watching such quality content for free, honestly you people at RP are the best!
Edit: This comment is literally 3 years old and I'm still getting replies lol, all I meant to say was that most people would take advantage to put a pay wall for this info, and RP have a members area now with extra content, which makes sense, but they still provide all info that one needs for free so that's cool.
Dimana B truly. The content Dr. Mike puts out is on par with many of the classes I took when I was getting my master’s in kinesiology. He is doing the lord’s work. Thank you Dr.
Was thinking the same thing, im so glad i clicked on one hid videos because i was really bored that one time
Facts
It's not free, those ads we watch before the video... yeah well, that's not by coincidence.
They get paid.
@@Cacophony314 Yeah, obviously ad revenue exists but most people would prefer to watch a 30 second ad instead of paying a monthly subscription.
I started with Athleanx, Jeff Nippard, coach Greg, etc, and learned a lot. They all got me going. Then I discovered musclemonsters, Layne Norton, and Mike Isratel (and RP). These guys took me to the next level in training and nutrition. The insight and number of nuggets in these RP videos is amazing. Thanks so much.
So beginner/int/adv isn't really to do with experience or results, it's more to do with resistance to growth?
i.e. mo muscle mo problems
For hyperthrophy yes
That’s profound
very sad, my beginner phase only lasted couple months.
@@jeffk4710 aw man, so sorry
@@jeffk4710 Same. Went from 40kg bench to 80 in a few months then stuck at 80 for like half a year now.
I spent 12 years in college studying 3 different majors and I tell you guys that this kind of rich content is beyond any uni lecture i'v ever had.
I'm glad I found this channel and all thanks to coach Greg.
More info than last time!!
Was that comment meant for a greg doucette video? Lol
@@8hrarmpepes23 NO, read my comment again lol
Mike is a uni professor so what you are getting here is essentially condensed college course material.
@@antichrist.superstar
Yup. Still enjoying it and very appreciative of it.
@@ahmedsultani3028 💯 RP has drastically changed the way I approach training and diet. Feeling stronger and better than ever after 10 years of crap programming
Going to the gym without a trainer, and learning from the internet almost everything, I never knew this information, and it's not only just this video that I watched. Top-Notch video !!!
I started lifting in 1990. For years, I got all of my routines from bodybuilding magazines. I thought they were gospel because I got results. I didn't realize that everything gives you results when you're new and that they were just trying to sell me supplements. This is just amazing, comprehensive, free information. If I had access to this stuff in 1990, I bet I could have achieved the same results in 9 months that I did in my first three years.
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.
Calisthenicmovement is a YT channel. They have great content for beginner to advanced. Definitely suggest checking it out.
I’m in the intermediate on the Cali front, but I keep finding new things to try and or incorporate. Some of it is just a “This is how big my purse is” and not to be done often, the others are a practical I can do this every other day.
Thank you Mike, I sat through and watched all of the video. I'm really grateful to have received that knowledge for free
made the best gains of my life over the year since that comment
@@Hamza97 I hope the same happens to me
NO WAYYYYY HAMZAAAA
@@Hamza97 hope im on the same track as you atleast on the bodybuilding side
Bro hamaz🔥🔥💪
Is it just me or have hairy muscle man and Co. been creating real golden content lately? This is the best general training knowledge anyone has ever given me
I'm a 46 yr old (20 yrs on and off working out) who loves all the science based facts. Kudos!
do you sitll make noticeable gains?
Yeah
Have you ever reached the advanced phase?
How's your overall health compared to others in the same age group? Posture? Well being? Joints etc🤘
@@wdadwawdadawdwdwa4133 I do because I'm stupid. Meaning I hurt my back on deadlifts and can't lift for a month and then make back the loss and gain a bit more, lol.
This is right on point. I'm 57 years old 6' 225lbs and my bench pr is 405 lbs. I started lifting in my 40s and my progression is exactly as the Dr. described. I'm now in the 1 lbs per month phase. I initially thought I was running into low testosterone but I now believe it is just advanced trading effects. Since I'm an old dude I train 2 days on 1 day off cycle interleaved with a heavy and light grouping. Seems to maximize my recovery. With a max effort once per months to cash in on my 1 lbs gains!
Dr.mike telling me i will get insane gains when being smart and consistent in the gym.
And not them bosu ball bench press bs
“Somehow undertrained and overstrained at the same time” 😂 yes! One of my first mistakes was exactly that. Thank you so much for sharing such valuable content.
You do your community a great service and it is appreciated.
This channel will soon replace Athlean X, Jeremy Ether etc Jealous of people starting their training journey with information like this, probably save them years of shit training and limited progress .
I was a novice for 4 years thanks to Jeff.
couldnt agree more
REVIVAL Fitness Jeff is a therapist who gives piss poor muscle gaining advice . He also thinks you can lose weight without being in a calorie deficit even though that was a old video of his he lost my views lol
But you gotta give him credit he makes the MONEY
When i startet lifting, i watched and trained like, guys like Fletcher and Rich Piana, cool guys but not really good info for a natty beginner. I wasted to much time on wrist curls😂
74 year old guy here. Dang, keeping finding informative tutorials! ~ Thanks Dr. Mike ~
Thanks for the realistic and encouraging information about beginner training
Best video I’ve seen anywhere about training. Thank you for such incredible information Dr Mike.
Please please keep making these long videos, these detailed explanations are extremely helpful. Thanks a bunch Dr. Mike, you're the best!
This is the first time I've ever heard a trainer say that you don't need to go to failure! And that it's ok to do full-body workouts instead of muscle-group days. I wish trainers actually knew this stuff instead of just putting everyone through the same Men's Fitness all-star bs program and forcing overtraining, maybe I actually would've stuck with one more than a couple months.
",oh but you don't even need to worry about overtraining, you're not elite enough to do that" -every fitness CZcamsr but Mike
I sat there and overtrained 30 sets every day, 20-25 to failure, and thought I could go harder. I slowed down to 15-20 very hard sets and guess what, more gains I'm weight and strength
Still in noob phase
Man I've been waiting for this video for a long time. Cheers
One of the best - if not actually the best - videos on this topic/domain!
Thanks a ton for the perspective & knowledge!
Im so happy all this information is available to me right from the get-go. I've been into fitness and body transformation for a bit under a year now. Making good gains and fatloss on a caloric deficit, much thanks to good information from among others Athlean X, Mike, Jeff Nippard, helping me being smart with training. Thank you so much!
This kind of info really helps take the ego out of my workouts and validates some of what I am sensing in my exercises. Binge watching this channel
I learn more about myself during these videos than I have ever known. Thank you Dr. Mike.
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 have watched a bunch of your videos now, and am obviously a fan, but i found this video particularly valuable. thank you. another middle aged guy who rediscovered the gym after 20 years, and LOVING IT!
This video will be a game changer for many, thanks for this Mike.
Literally been lifting consistently for 6 years then took a 3 year break because I became diabetic and went into DKA and lost 70lbs ... answered alllll my questions thank you so much
Profound and wonderful operational definitions for the stages.
Pro tip: never stop being a beginner
this... was one of the most informative videos I've ever watched in my life👏🏽. thank you for your wisdom. subscribed.
These definitions were so helpful. I was really confused about what category I was in - my legs are quite developed and its harder to make gains at the moment but my chest and shoulders have been gaining quite a bit over the past year without a large caloric surplus.
This made me feel a little better. Thanks. I have been training for around 2 years (if we can include lockdown when I really couldnt train at all other than body weight and no idea what to do and lost strength) and I was really worried that the way I am now was the end of me being a beginner, when looking at the data online I was considerably weaker than most intermediates. Looking at the way you have broken it down further has left me with a little hope. My issue has been I have always from the begginning use chronometer for my diet and have been following 3-2-1 combined with a buff dude strength plan. Meaning as far as begginers go I probably have my diet down to a T at this point. Which is why I was concerned when I thought I was at the end of my nooby gains period and still had a bit of a pot belly... granted I have gone from a 60kg deadlift to 150kg (for 1), squat is up from 40kg to 115kg and bench is up from 30kg to 85kg (all of these are for 1) but they have by no means felt easy (especially with the first year I had no access to a gym I had a shit bench from argos). I have a little hope that I have some nooby gains left and hopefully look in the mirror and be happy =]. Thanks again.
Pulling back the curtain with solid science, deprecating humor, and chilling content. No glam, hype, or ego. Grateful to Mr. Nippared for bringing me here and for all your hard work and efforts in keeping me. Thank you for the clarity in your content, so I'm not confused about my newbeeness, and for giving me a clear path to greatness.lol No BS, soo grateful!
Mike, thank you for the great content! I've been training for 30+ years and have benefited from your wisdom. I'm looking forward to learning more so keep this up, please!
ATF will be coming for those arms dude🤙
This is what everyone should have to help their training journey. Can't wait for the book too!
Holy shit, this channel answered so many questions I have. Also, I love the academic approach here. As someone who has attended and presented at multiple research conferences, I truly believe this is the best method of spreading information. Defining the definitions is SO important! THank you!!!!!
Thanks for this video! Thinking about lifts over the course of the year really puts things in perspective. I thought my gains were slowing down but the fact that I can just throw 5lbs on to any of my lifts without too much trouble makes it clear that I'm still in the beginner phase.
Thanks Dr . Mike, always great information!
The content you're putting out is quite simply amazing
This presentation is great!! I was doing it all wrong as a beginner training my first year. Totally screwed myself over. I am going to take these bullet points and put them on my wall to keep myself in check
You really break things into perspective, I know this stuff but didn't truly understand it scientifically, I learned a lot from my years of training and getting certified through ISSA but you are truly helping me to understand and see things from a different point of view, thankyou for helping us broaden our horizons
This is a really great presentation. I see so many beginners struggling trying to do complex lifts & classes in the gym. The reality is that creates unnecessary frustration & minimal benefits. I see most trainers dramatically overcomplicate fitness, both here on YT & in the gyms. Truthfully, most beginners can totally transform their bodies if they simply take a daily walk, jog or bike & do their max of pushups, squats, etc. a few times per week
Literally the most useful video I've seen in 2 years of lifting: Thank you so much. :)))
Great video! The best video I've seen on this subject so far.
As a beginner for weight training, I'm so appreciated because almost nobody mention about beginners. For all details, thank you so much Mike. Soo much :)
Probably because they don't need much advice? Lift with good form. Boom, you're growing.
Great video AGAIN!! keep them coming please!
Some of the best information, knowledge, and wisdom from these videos. Lets Go!
This was so enlightening thank the fuckin lords for this. I feel like with every fitness video we're just left out in the wild trying to speculate as to where we stand relatively to the guy we see nailing 8 reps on that 100 kg bench. Thanks mike i never did knew I needed someone this much until I came across 'em.
Thank you for laying this out. Very helpful. You are a great teacher.
This absolutely gold.. Dr mike ..as always excellent content.. Keeping it real
your videos are amazing! this is answering many of the questions i have had for a long time!
honestly great channel especially fpr guys like me, who have been training for years, sticking to a given "correct" technique and not factoring in the structure of ones skelleton. thanks Dr. Mike "Powerpoint" Isreatel and keep up the good work!
Athlean X and Dr. Mike are all I really need. They keep me on the straight and narrow and complement each other very well. Love Dr. Mike's MEV and MAV numbers. They guide my training all the time.
Doesn't Athlean promote a ton of unproven 'disbalance' and 'impingement' content
Great info as always from RP!
Wow, many thanks for the absolutely awesome guide, really really helps to get this information
lol i literally asked this on the last video in a comment. So i got a whole 30 mins explanation here, thanks.!
Thx for the important info mr. Dr. Phd Mike, sir! Just started 3 months ago in my forties to train a little but daily and the hunger for knowledge is starting to awake.
As a beginner (who bases my training on the info from this channel) and looking at my logs from the last month, I feel like the main thing I’m getting here is that I’m actually training too close to failure! I really appreciate that insight
Awesome breakdown from growing to fine tuning finishing with maintaining.
This is gold. Huge thanks :)
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.
I've watched a ton of Mike's videos that are excellent, but I learned how to gauge my progress from this one. If I was recommending a series to watch, this one would be near or on the top, followed by Fatigue series, and the Deload series.
Thank you for this great content!
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.
Phenomenal video!! Well put together
Great video. I hope this channel blows up soon!
This is a fantastic video. So valuable for people trying to lift the right way, minimize injuries, and be as time efficient as possible. Thanks!
Being a beginner is great! When I reach the point that it takes more thought to grow, I'll probably just switch to maintenance and be happy with my level of muscle.
I unsubscribed from my other CZcams Channels. Lately, this information we get for FREE is GOLD!
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.
amazing information, thank you!
Dear Dr. Israetel,
For a number of reasons, your presentations on hypertrophy and things related are some of the best I have found. The one thing I would hope you address in the future are the requirements needed for the older lifter to succeed in his training.
I am 60 years old and have been training for the last 45 years. Although much of what I have to say is anecdotal I belief there is merit in a lot of it.
1. There is actually very little GOOD information for the older trainee. Many of the experts subscribe to the attitude that it isn’t really that much different than the type of training anyone would do. I used to believe the same thing until I turned about 55. I know believe this is total BS. I feel training the 50+ crowd is the most challenging group to train.
2. In my opinion this is still an untapped market in the fitness industry. Many of us are struggling to stay in the game and now have both the time and financial resources to get help doing so but no one is truly taking advantage of this. I think anyone that truly put in the effort would both help a large segment of society and make out well in this segment of the industry.
3. The psychology of this age group is different than others. That needs to be taken into account more than it often is. Being on the back 9 of life means making decisions about how you spend your time much more critical.
Maximizing your return on investment (with respect to training) is critical but so is enjoying what you do. Many of us have spent lifetimes doing things we didn’t want to do and we are done with that. We want to get out and do what we need to do to stay active but if it really sucks, most of us aren’t buying in.
4. I subscribed to variations of 5x5 most of my training life. Regardless of what others might say, it doesn’t work well anymore. Your RIR, recoverable volume approach works very well for this group (in my experience and in my opinion). The psychology and physiology of it makes it challenging but doable. I’m sure you already know this but I would love to see specific tutorials that address the changes that need to be made to this group to make this as successful and possible:
a. Volume modifications
b. Alternative exercises or exercise modifications
c. Effective splits
d. Dietary considerations
e. Considerations for those on HRT.
f. Effective warmups
g. Injury prevention
h. Periodization guidelines
Thank you for your time.
This video gave me alot to think about. I need to go back and start from scratch.
This information is stuff that is paid for. Subscribed.
Very informative! Thank you very much
The best explanation of beginner to advanced training I have heard. If videos explained what their target audience was for their techniques and people listened, fitness would be much easier
Such an amazing video. Subscribed!
This was fantastic nuance.
Especially different PARTS belonging to differing categories
This information is gold . Thank you .
Incredible content. Love it
This channel is gold!
Great video, thanks!
You nailed it intermediate it’s exciting doing compounds then look around for other methods to override plateaus. Having increased more days
THANK YOU SO MUCH!! 👍👍❤️❤️‼️
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
Awesome video! Lots of good info!
Thanks for the great content
That changed my whole perspective. I know I’m a beginner but now I’m stoked about it 😂
I’ve been lifting for 15 years and am still a beginner. It’s crazy how deep all of this goes.
I've had a great run as a beginner. Doing only calisthenics and without supplements, nutritionist or the help of a trainer, I've gained 38 pounds. Now I'm having some difficulty gaining more muscle. Really need to find some adjustments to make. Thanks for the great content here from 🇧🇷
Rolled with this man in North KC at the North KC High School. 2013 Awesome, to know this.
I used his concepts in training, and it works.
love this channel!