TRAINING VOLUME & HYPERTROPHY: How Much Do You Need? ft. Dr. Mike Israetel
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- čas přidán 19. 06. 2024
- How many SETS and REPS per week is best for hypertrophy? How HARD should you train? Train to FAILURE? How do you track volume? Dr. Mike Israetel, Phd and I try to answer these questions through conversation.
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Watch the volume roundtable:
‣ • The Volume Roundtable ...
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TIMESTAMPS:
0:00 - Intro/ Explaining that I do have a podcast! (The Jeff Nippard Podcast on iTunes)
2:43 - Interview starts & our Arnold Classic Expo experience
6:44 - Summary of The Volume Roundtable and clarifying misconceptions about Mike's volume concepts
13:38 - What is training volume, exactly? How do you measure it practically?
17:52 - What "sets" are important to track? Do we count warm up sets, supersets, dropsets, etc. toward total set volume?
20:35 - How to individualize volume and problems with cookie-cutter programs
23:32 - Do very heavy sets (1-4 reps) and very light sets (20+ reps) have a place in hypertrophy programming?
26:31 - How HARD should you train? What is the role of EFFORT?
29:18 - How important is taking sets to failure compared to doing more volume? (Argument/discussion between Jeff and Mike)
36:27 - Are certain exercises better/worse than others for failure training?
41:05 - Should beginners learn "what it feels like" to exert themselves to failure?
45:52 - Discussion of the "You're Not Training Hard Enough!" study (www.ncbi.nlm.nih.gov/pubmed/2...)
52:30 - Defining of Maintenance Volume (MV), Minimum Effective Volume (MEV), Maximum Adaptive Volume (MAV) and Maximum Recoverable Volume (MRV) -- How many sets per week for each?
58:43 - Explaining a mesocycle and how to apply volume concepts to a program
1:05:03 - Block periodization discussion
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
This video is not sponsored. - Zábava
Hey everyone! This was definitely one of my favourite interviews to date! I encourage you to listen to the whole thing if you can find the time, but if not feel free to hop around according to topic (below). This IS also available on my podcast (The Jeff Nippard Podcast on iTunes and Stitcher). Timestamps below 👇
0:00 - Intro/ Explaining that I do have a podcast! (The Jeff Nippard Podcast on iTunes)
2:43 - Interview starts & our Arnold Classic Expo experience
6:44 - Summary of The Volume Roundtable and clarifying misconceptions about Mike's volume concepts
13:38 - What is training volume, exactly? How do you measure it practically?
17:52 - What "sets" are important to track? Do we count warm up sets, supersets, dropsets, etc. toward total set volume?
20:35 - How to individualize volume and problems with cookie-cutter programs
23:32 - Do very heavy sets (1-4 reps) and very light sets (20+ reps) have a place in hypertrophy programming?
26:31 - How HARD should you train? What is the role of EFFORT?
29:18 - How important is taking sets to failure compared to doing more volume? (Argument/discussion between Jeff and Mike)
36:27 - Are certain exercises better/worse than others for failure training?
41:05 - Should beginners learn "what it feels like" to exert themselves to failure?
45:52 - Discussion of the "You're Not Training Hard Enough!" study (www.ncbi.nlm.nih.gov/pubmed/29112055)
52:30 - Defining of Maintenance Volume (MV), Minimum Effective Volume (MEV), Maximum Adaptive Volume (MAV) and Maximum Recoverable Volume (MRV) -- How many sets per week for each?
58:43 - Explaining a mesocycle and how to apply volume concepts to a program
1:05:03 - Block periodization discussion
Jeff Nippard I always keep your videos playing while I do chores and stuff. I always find these things interesting
Can you talk about lifting after hernia surgery or injury in general
I’m happy these interviews are back!
Jeff Nippard hey Jeff, thanks for sharing such interesting topic, but when would this be available on podcast?
You should follow up your Fundementals Series.
Dr Isratel always looks too casual in these vids, like he's Facetiming his girl at 1 AM
hahahaha love it
Cameron Holt lmao, we all love his knowledge tho!
+Pedro Jr Indeed, I owe this dude my gains
I’d take Dr Mike at any angle! That sounds naughty but not my intention :) :)
Hahaha
Amazing camera angle from my man mike
topkek All kindz of POV action
SuperSplif118 😂😂😂😂😂
As always haha
Reverse POV
That makes you gay
Mike's always taking his blinks to failure lol
underrated comment
rir 1 blink set
😂😂😂
Blinking his way to a Lamborghini
2:43
Jeff: so guys i'm here with Dr Mike Israetel...
Mike: *yawns*
Haha
😂 what the ..
Nice interview with Mike Israel's Chest.
Israetel*
"relative jackness". LMAO. This is the kind of language you get when you combine a badass bodybuilder with a PhD. Love it!
I really enjoyed looking up Dr Mike's nostrils
Good im glad... i have the same nostrils... im 98% sure of this lol
Are you david or Joch?
@@PULAG joch lol
Honestly, no exaggeration, but this one interview and the concepts spoken in it have revolutionized my training.
Total exaggeration
@@AceKinG2024 😂
@@noelroga4593 lol. The magic pill
nipple of truth
What he see vs what she see
Underrated
lol
Great comment
Lol
😂😂😂
This is absolutely fire. If you’re into fitness/bodybuilding/physique/health and you’re not watching Jeff Nippard, what tf are you doing??
Anthony Monda the two Jeffs are all anyone needs.
Dingus MacGoober Lol true dat. I would kill to see a cavaliere/nippard collab
John Kid same👌
Anthony Monda im a lot confused what type of program would the DR recommend
David Nunez I believe they’re going over that in part 2
Jeff:but failure please?
Mike: no..no
Pretty much lmao. It went something like:
Jeff: Failure?
Mike: No
Jeff: But what about failure at the end of a workout?
Mike: No
Jeff: But what about failure at the end of a cycle?
Mike: No
Jeff: But what about going to failure so beginners can learn where their failure point is?
Mike: No
Jeff: But... most beginners aren't pushing hard enough. They leave 6-8 reps in the tank instead of 2-5. Maybe they should push harder?
Mike: No
I agree with Mike for the most part. I've made gains just fine without going to failure. Sometimes I do, but I can feel it's unnecessary.
Mike actually said it's okay to go to failure at the end of a cycle.
a lot of beginners end up not being consistent with the gym because they run themselves into the ground doing every set to failure and get hurt. Often this is due to having training partners or even personal trainers who do not understand the concept of leaving reps in the tank.
You see beginners being put through endless amounts of forced reps on bench press, with the trainer screaming "ITS ALL YOU BRO ONE MORE" at them, even though they have gone beyond the point of form breakdown and it turns into a horror show.
Jeff Seid: I go to failure every set.
Trollface: ....
That classic Dr. Mike camera angle. Does he do it because it looks hilarious? Wouldn't surprise me.
DOCTOR THUMB
caradepollasucia Lmao probably a meaty one
I like Dr Mike at any angle!
If only he had some glasses too small for his skull perched on the end of their nose.
@@torbit filthy bitch bet you like his hairy shoulders
Mike talking about beginners bleeding under barbells reminds me of the first time I tried bench press after having only done machines, I forgot to add the weight of the bar to my calculation so I got absolutely stuck 😂 I was like "help" luckily some buff dude came lifted it off, and told me how much the barbell itself weighed 😅
Absolutely :D
I had last week a workout with a friend, that is super buffed and we roughly calculated for my first try:
Machine: 75kg.
So lets subtract 15 (estimate from lat and rowing experience), makes 60kg.
Immediately after lowering the bar, I started saying "nope nope nope" he helped me get it up and we settled at 50.
Transitioning from machine to free weight, I lost 1/3 of the weight. Absolutely crazy.
Luckily we calculated the bar :D
If you do not expect that, it can be a terrible shock at the completely wrong time
@@dag1704 why in the world do people do that? Just start with empty bar (or like 50kg if squatting/deadlifting), do a mega easy 10 reps, add weight, do more easy reps, keep repeating until reps get hard. You can find your "hard" weight in 5 minutes because you don't even need rest time between sets since they will all be very easy except the last one.
@@davorzdralo8000 in that case? Because I actually am very cautious and pretty experienced with things like this. And because I had a very strong friend with me, who spottet me.
I could have done a two to three rep max with the weight, but because I go for 8-12, instantly put it back.
I was in no danger.
Low intelligence?
Hey Jeff, awesome video man. Really smooth flow to the interview and excellent questions.
One question though...where are Mike's elbows in the thumbnail? Keep up the great work!
Me too thanks
Good vibes
Yo he didnt answer ur question bro
OmarIsuf, he is on steroids. Wake up.
Dr. Siracha Yo, it’s a joke man. Some jokes may have a question form, but they’re not intended to have an answer. Your comment is weird
Playing the whole thing all the way through AND listening to the whole damn thing because I’m here to learn! 🤓😄 When I want to learn something new and I want credible info, I know this is always the place to come for both! Same with Stephanie’s channel. Two of my favorites.☺️
Lil B Press nah seems like you probably already eat your own. 😛👌🏼
Andrea Gunn funny thing is, Lil B Press hides behind a keyboard and gets aroused by saying crude things to girls online cuz he will never have the balls to actually talk to one in person like a total beta male. What a sad sap
Lil B Press ^^
Jordan clearly. And safe to say he’s a boy with a small mind. You know what they say about small minds...🤭🍤
Jeff is the best!
Everything Dr Mike Israetel has said about failure training is the answer to new having my cns exhausted, bad sleep and decreasing weight on the barbell. Thank you, Jeff, for the interview, you're always bringing so much knowledge opportunities for me in every video!
4:05 i thought he was gonna say "people out there starving" xD
Every single interview with Dr. Mike is him holding the camera down on his lap lmao
Jeff and dr. Mike videos are the videos we need
Ryan Craig but they are not the ones we deserve.
Ryan Craig neck day is what you need
This is overall the best strength training interview I've ever seen/heard.
Thanks for the time and effort to make this happen jeff, very informative!
I've used Mikes training principles in programming for the past year. After listening to this, I can optimize the good and get rid of the misunderstood concepts.Thanks for hosting him Jeff. Keep up the good work!
Really appreciate this conversation. Used to be fit as a high school and collegiate athlete, then slowly but surely let myself go. Getting back into it and feel something like a beginner again, and this discussion and advice is super helpful
Instructions unclear, now every sentence I say is a question.
Except for that sentence
I really appreciate Jeff's pushback in regard to training to failure.
I am fresh back to weight training after years off and I never used to push myself back then. I couldn't understand why I couldn't go up in weight lifted for a few years of training.
Now, I'm 1 month+ in and I'm finally lifting heavier now because I learned how it feels to push harder, do more hard reps and how to get a few reps out from failure 💜
I love this style of video!!
OH my word, this is so good. I'm super new to weight training and this channel has been a godsend in my learning and understanding of good practice in the gym. Great stuff man. I also love listening to two science nerds and then seeing two buff guys on the screen. It's breaking the idea that brawn and brains can't be in the same body haha.
You're very lucky to have found jeff early on. When I started lifting, I had to go through the gym know-it-alls, gimmick youtubers, athleanx so on and so on
So basically what I got from this video was
Doing 5-20 reps in a set
Anything less than 5 is not enough for hypertrophy
Taking sets to 2 reps from failure will maximize hypertrophy, pushing to failure accumulates fatigue
Did I miss anything?
Might be a minor detail, but as you push to failure the accumulation of fatigue becomes exponential.
the problem is many people cant determine if they are indeed 2 reps from failure
In short, yes. Do it in cycles. 2 weeks of 3 RIR, 2 weeks of 2 RIR, 2 weeks of 1 RIR, 1 week of 0 RIR, deload and repeat. However, Mike has said that this is more for advance lifters.
@minge9 for beginners I'd go week 1 4rir week2 3rir week 3 2rir week4 1rir week5 balls to the wall week 6 deload
Always love Dr. Israetel! This was really great! You guys together did an amazing job of covering this content in a enjoyable, thorough, effective, and understandable way! So much appreciated! Keep up the great work!
Damn it man why does it still feel like this information is above me? I have to watch it again. When I first began my journey I was hitting every body part with 30 sets per week doing bro splits. What a difference it makes by doing a 6 day split and increasing intensity! Thanks Jeff!
This was a super informative podcast my guy, all of your content is very genuine and your approach is much different compared to many bodybuilders.
This whole podcast is solid, definitely feel more informed in the hypertrophy sense. THANK UUUUU JEFF AND MIKE 😏
Every time you make these long videos, I think oh gosh.... BUT suddenly I’m at the end wishing they were longer. Awesome video Jeff. If I could double like and double subscribe I would.
I can't get enough of listening to Mike Israetel speak about hypertrophy training. He's funny, informative and easy to listen to. Great stuff!
There’s a podcast! Perfect to listen to while studying calculus. Thanks Jeff you are a blessing!
Oh man I laugh so hard with Mike 😂 definitely one of the best content Jeff, this is better than school
Brain gains 💪🏻
Tom Furgason I like that one! #braingains
Tom Furgason Indeed.
Make sure to get 40g of protein after watching this video to cement those gains
awesome interview Jeff, you’re very good at interviewing, so informative, thank you for discovering such a knowledgeable person like Mike, i didn’t know him before this, cannot wait for part 2
Jeff, this is my favorite of your videos so far. Dr. Isreatel does a great job of breaking down and explaining the "simple" (quite complicated) subject of balance, and what it is and how it can be quantified and reproduced. Very informative! Those were great questions, getting him to expound on the vocabulary and underlying concepts.
Yasss! I've been waiting for a vid like this 😁
I love the attention to hypothetico-deductive methodology and empiricism in general. I think it deserves to be said though, that arriving at truly robust, unquestionably empirical generalizations about biological processes is extraordinarily difficult. Groups working on things like cancer therapies or psychiatric drugs are forced to spend tens or hundreds of millions of dollars, involving multiple, sometimes dozens of research teams, and in particular methodologies like double-blind, case-controlled crossover trials, etc. All or most of these levels of rigor are simply not attainable for exercise science. Doesn't mean that doing the best that can be managed is not worthwhile, it simply means that exercise science is on the "softer" side as far as rigor goes. I sense that Dr. Mike understands this fully, and probably Jeff too. But far too many advocates of this or that proscription of method in exercise methods do not.
This is probably the most informative video on hypertrophy training on the internet. Thankyou!
this is probably the best bit of casual chat on training on CZcams. excellent content
bret contreras the next time please
MEHDI 2nd that
Up!
he's a marketing genius / gimmicky hip thrust shill
Your wish came true
Everytime I feel like I'm well educated in fitness, I realize just how much I still have to learn... This was a great interview/podcast!
thank you so much for these 1hr+ interveiws Jeff. Just stumbled on your channel a week ago, but I love listening to the whole thing!
Loved this video I don’t think I’ve ever learned more from a fitness video in my life. So interesting. You guys filled in so many blanks that I was unclear about due to the transition of a natural conversation. Love these videos!
Instant like for Dr. Mike!
Thanks for explicitly stating what hurts and helps your channel. Love your work. Appreciate your time putting it together.
Put this on in the background while i'm doing my work, its great to listen to the knowledge that you guys share!
Jeff, I’m just starting out with fitness. Thank you so much for your great work which has immensely helped me to gain scientific knowledge. Loads of love and DUA.
At first a 1 hour interview seemed intimidating and boring to watch but as i started listening i got really into it and learned a couple of new things. Thank you jeff.
Listen to this guy. He knows a lot. He provides the BEST info for natural lifters. You gonna make a lot of gains if you follow his approach and principles.
JoHnSapla7 which one xD
Julian Weichert Dr. Michael Israetel.
There's no way this guy is natural. Does he advertise as natural?? 5'6" and 250??
James Pie I think he is not. But he never tried to say that he is as long as I remember.
He doesn't claim natural, however, his hypertrophy advice is applicable to both natural and enhanced lifters.
these are AWESOME jeff, its what keeps me motivated to do my cardio. keep em comin!
Top class Jeff. As a natural bodybuilder with a training age of 15yrs I will definitely be applying some of these crucial strategies. Thanks for help huge help as always.
I always wondered what happened to Paulie after the Rocky series. Looks like he got swole.
When he shook the blender bottle XD XD
Dr.Isratel needs his own sitcom! Fund it!
Thank you for this interview Sir Nippard! Keep up the good work!
A well deserved thumbs up! Mike and yourself are always a pleasure to listen too!
Great video! Could you interview Eric Helms on your channel? :)
Based Exo Up!
Eric is pure class
Eric is fantastic. I would love for Jeff to do a 1 on 1 with him. After that, one with Menno Henselmens would be great as well. 👍
Always watch all the way through crew.
This is just mindblowing.. as a personal trainer myself this is huge eye opener for me.. i am following Mike´s work for some time and this information is priceless!
Def one of the most entertaining & informative interviews thus far...Listening to the entire thing & not getting bored or overwhelmed with information was great...Keep up the good work sir
Hey Jeff, following this, could you make a video on planning mesocycles for hypertrophy?
30:39 so true. I only started making fast progress with my beginner routine when i started leaving 1-3 reps in reserve. I used to take everything to failure and i wouldnt recover properly.
It's crazy how much volume, you can handle when you leave 1 or 2 reps in the tank, the trick is you have to do it with a challenging weight.
Same here, wasted years before I realized this.
I noticed my sleep is so much better as well because I'm not having to turn over every half gour from shoulder or elbow pain
Love the viewing tip at the beginning. That's how I listen to ya, Jeff. Keep up the great work. Very very helpful interview. Love me the Israetel.
Finished this today. I loved the terminology and will be bringing this to therapy discussion with me. All my patients will scream and at the end looked jacked at the age of 92! Seriously good stuff
Man I want Mike as a personal trainer, my gains would be godly
Would really like to hear you talk to Chris Beardsley
Love these longer collaborations. Gonna watch the whole thing
You two guys are so awesome. Thank you so much Jeff
Been a follower of Mike's work for several years now. Miles ahead of most when it comes to training knowledge.
Did this Dr. roll in his bed, turned on his computer and do an interview?
Thank you Jeff and Mike for this great interview!
This is the renaissance of the human body. Thank you for this enlightenment
Watched all the way through. Felt like 10 min lol.
Does Mike purposely try to look bored and uninterested when the other person's talking
Yup
Nah he’s just Russian. They’re like that
Mike makes such powerful logical points to backup all of his philosophies, I’m getting to the point where I’m hesitant to do anything contrary to his direct advice.
Thank you Jeff and Mike🙏🏻🙏🏻🙏🏻🙏🏻
The interview was lit 🙌🏻💪🏻
Listened to the whole thing! Very informative! The only problem i have with all of this is, if you keep going from MEV to MRV and then deload and repeat, what is the purpose of adding those sets if you keep starting at MEV and work your way up in sets the same as your previous meso(except more weight). Then why not train in the middle of those 2 and just progress in weight/reps? I just dont see how it is going to give you more results this way, you keep giving your body the same thing(moving from MEV to MRV)
oneleggedlifter mike adresses this issue in an interview! It’s because the MAV is a moving target! If you stay do long at say 15 sets, the first week you get great gainz, the second you get about 50% of the gainz from last week and so on! He also says you could do it the way your thinking, but Mike says it’s not optimal however..
Endre Larsen ah ok man! Do you know what interview that was? I would love to watch it
Look through the interviews he does with steve hall - revive stronger podcast.
oneleggedlifter he said it in this interview,watch it again
Thing is with mike i watch his interviews 2-3 times to really understand what is he talking about
Also fam, It’s also based off your body’s normal capacity for adaptation, deloading further will increase your sensitivity to the stimulus. This concept will become big over the next years, promise.
You're very articulate and informative, great video. Only criticism is for you to be more aware of how many "uhm"s you do. Usually Uhmming is when you're trying to figure out what to say. Obviously you are very well prepared and this is not the case, I think its just a bad habit you have. Try to get rid of that and you're golden.
Olof Enström I'm pretty sure he knows. When he makes a video he edits them out. It's a hard habit to break.
Fantastic interview. I especially like the part about beginner lifters focusing on form and lighter weight to prevent injury and build a foundation.
Hey Jeff! I have gone a long road now in the gym thanks for your help and advice! I and we all appreciate it!
Great interview! What is the difference between a) 2 sets of squats 7 days a week and b) 7 sets of squats 2 days a week? The volume is the same, but what is best and why?
legs big muscle doesnt recover so it doesnt grow
u can train stuff like biceps almost every day tho
Do Squats 1-4 times a week as a guy.
Since no one answered your question: recovery. Depending on the load, you very well could progress and hypertrophy on either of those modalities given you can recover appropriately both during the session and for the next session. To do that effectively you'll need to modulate the weight on the bar.
I still strongly believe in drop sets and training to failure for best results to body adaptations. Half arsed workouts just do nothing for my body especially as you get more advanced. I don't train big compounds to failure though I start with them and then do isolation stuff superset ting drop sets negatives etc. It works best for me what about other people what works best for you? I do rest about 5 days each body part and every three or four weeks I'll rest say 7 days per body part
If i train to failure my total volume decreases every week as i go on. I tend to stick to RPE max 8
I think if I was working a desk job that might be an okay way to work out. Working a physical job 40 hours already takes it out of me to try and train to failure.
This is my fav type of dr. Mike
Quality content once again, love that you do these!
Id be fascinated to see athlean x respond to mikes views on training to failure.
Yes me too. He should make a video about it.
athlean x is an alarmist whose training stuff is based on gimmicks instead of literally being a professor of sports physiology
JordanWallac3 LMAOOOO you my friend are an idiot. Go to his website and see what his degrees are before you speak.
i didn't speak to his qualifications, i spoke to his content
two different things
like one thing athlean x harps on about is how you shouldnt have long training sessions due to elevations in blood cortisol levels
cortisol automatically bad amirite
which totally ignores the big picture in which that brief elevation in cortisol occurs
Jeff is a Physical Therapist who also happens to be a good coach.
Dr.Mike has spent the better part of his life in research. I'd listen to Mike when it comes to Hypertrophy.
I just broke my leg at the gym last week, is that going hard enough Mike? 😂
Mike told me to say "no".
I hardly ever comment but I needed to. THANK YOU so much Jeff! This interview has really enlightened me and shed bad believes I had.
i love both these guys. Thank you for all the content Jeff.
Are we gunna ignore the fact that Mike is a few potato chip crumbs away from being the world of Warcraft guy on South Park??
Jordan he’s also a few thousand sets of squats, rows & bench press ect away from that guy too
Luke Pownall was just making a joke. Not trying to troll. He is a legend
Can someone clarify something for me. If heavy sets close to failure, produce same hypertrophy as high rep stuff. Why would I do high rep sets if i can gain more strenght with low reps? Thx :)
Training for size and training for strength are not the same thing. In a nutshell = More weight, less volume = Strength. Less weight, more volume = size.
They're both good for different reasons. If you're lifting really heavy to failure, you might make some hypertrophy gains but less strength gains. Whenever you train to failure you get less volume over all, because you burn your muscles out quicker.
Lower heavier reps are more taxing to your body on many different levels, that's why.
If volume(sets×reps×weight) is matched ,you could produce the same amount of gainz but regarding strenght, it's better to train for lower reps than high reps ,as high reps don't stimulate the CNS as lower reps do / another thing why people prefer lower reps (by lower i mean 8-12 not 5and below) is for time ,very heavy sets are good for strenght but takes a long time to recover so you can do the next set and accumulate volume ,on the other hand very high reps take too long to do the set itself so yeah
Evanity some people respond better to one than the other. It also can vary depending on the muscle and if it's an isolation or a compound exercise. Time under tension is what can allow for hypertrophy at both rep ranges.
I feel like if I could train with either of you I would get the most amazing physique! You and Mike both know so much and I learn so much everytime I watch one of your videos. I have really hit a plateau and I have really been trying to figure out the volume frequency thing lately. It definitely has been discouraging. This video definitely helped though thanks guys!
Thanks Jeff! Watched the whole thing during a meal prep and liked the video.
Man I would kill to see a Nippard/Cavaliere collab
13:53 Yes daddy, right on my face
Love your videos and explanations, didn't realise you had a podcast, thats just made my work days more interesting!! Thanks.
I like how you were really honest about why you wanted people to like the video and watch it through.