I'm 57 and have been doing one intense set of pushups each week. I never thought I would get back to 60 like I could do 35 years ago, but I have. It's never too late.
Sorry to burst your bubble but if you can do 60 pushups then you ARE NOT working out intensely. Don't confuse metabolic fatigue with intensity. Intensity is measured as a factor of 1 rep max. Sixty reps is such a low % of 1 RM that it is not conducive to muscle growth. Watch the video and you will see that he recommends doing 6-8 reps for muscle growth. Doing more reps DOES NOT mean you are exercising more intensely. You should not be able to do more than 10-15 pushups if you are doing the exercise correctly. If you can do more then it just means you are not exercising correctly if the goal is muscle hypertrophy.
@@Beetlejuice80s well if push-ups are all you can do then that is an option. You can also try using exercise bands because they provide a resistance that more closely matches the strength curve of the push up. You need to find a way to make the exercise more challenging so that doing more than 15 reps is impossible. I have been training for around 28 years. I am stronger than the average person and most people in gyms approach me for advice based on my performance and aesthetics. I can barely perform more than 10 push-ups when i do them the way i suggest. If you were to ask most people just based on how i look they would probably guess i could do much, much more than that. Your aim should not be to do more push-ups, you should be aiming to make them more difficult. When you take a powerlifter, bodybuilder, etc- they are always trying to increase the amount of weight they can lift for a determined number of reps. They are not trying to just increase the reps ad infinitum. Anything more than 15 reps is no longer strength training. I prefer to keep that number under 10 reps with 6-8 being the sweet spot. Experiment with it for yourself.
Thank you for that! I'm going on 55 and your story has inspired me. Keto and IF have allowed me to look proudly at the soon-to be 55 yr old woman that stares back at me through the mirror. Now, I want to feel great too. I'm sure I can't do a whole set just yet, but I'm going to work on that one intense push-up to start! 👍🏻
I’ve been doing exactly this! Im down 30 Pounds in 3 months. My muscles are bigger than ever. After watching this video im happy that without any one telling me to I’ve been doing the right thing. Intermittent fasting One meal a day, keto (carbs only on weekends when i do alot of running) and during the week I hit the weights HARD, high reps with a total failure for finisher set and PR’s once a month. Yesterday for the first time in my life I benched 175x5 and 190lbs 1x. My pushups went from 10 max to to 58 max without stopping. My squat went from 95lbs to 175lbs Deadlift from 95 to 200lbs My 1 mile went from 18 minutes to 8:45 Eating right and working out hard is the key. STAY HARD
@@adithyanmenoth1035 no, whey is terrible because they removed the fat so it super spikes the insulin, much better something like steak and eggs, fish, healthy real food
I am 73 and have been working out for 59 years. I would say this vid is spot on. People should also learn to apply dynamic and isometric tension to some of their exercises. This will help you zero in on the mind to muscle connection. A lot of people have their training habits down good but not their eating habits. You need both for complete success.
You are exactly right about mind to muscle.. so many people just go through the motions and meet their rep ranges thinking they did a good enough job. That is a reason i think Jeff Cavalier gives the best workout advise on youtube.. he always preaches the importance of mind to muscle. Btw you are in phenomenal shape... good for you! Hope i look that good when i get there!
@@HurricaneGaming509 I started TRT about a year ago. Was 120mg/wk. Just upped it to 150mg/wk. Prescription only. I also take Nandrolone for joint pai n, 100mg/wk. Seems to help. But most of what you see is 60 years of dedication. Test levels around 1000 ng/dl. I started TRT because of chronic fatigue syndrome. Feeling a lot better now.
59 and working out about 44 years...now getting ALOT of benefits from things like static carries, farmers walks and weighted wall sits. Planning to set a personal rack pull record on my 60th birthday. Lifting weights is magic medicine.
I was a huge Dorian Yates and Mike Mentzer fan back in the 90’s. I used the “Heavy Duty” principles exclusively for many years of lifting weights during my 20’s and 30’s. It’s still one of the best back-to-basics bodybuilding principles there is.
Really ?? How are you planning to do those extra reps. after failure ?? By summoning your "inner-discipline" in a physical form ?? Discipline is when you don't skip your workouts, diet and ofcourse, when you don't shift your focus....
@@itsactuallybhaarat141 u can literally ask anyone in the gym, they are willing to help, even if in a impossible scenario, u can still ask the workers but u wud never get to that stage without discipline..
I've intermittent fasted all of my adulthood and I can say that this vid is very accurate. I'm 40 and a few pounds heavier than when I was in high school, but can easily say I'm in much better shape. It's pretty simple once you kick all processed stuff out.
I love your videos, Dr. Berg! As a fitness trainer of many years (I've been published in Muscle & Fitness magazine - Nov. '94 issue) I can tell your that the "assisted" reps are called "forced reps" by bodybuilders. Bear in mind that what Dorian Yates did when he competed was extremely advanced and not for the novice by any means. But the sequence for the very intense set that you referred to would be 6 to 8 reps on your own so that you JUST complete the eighth by yourself, then you immediately start the forced reps. Your spotter/training partner helps you JUST AS MUCH AS IS REQUIRED to complete the rep in the concentric phase, then you perform the eccentric phase by yourself, but your spotter is right there with his hands very lightly on the bar. You do 2 to 4 forced reps like this. By this point your body is telling you that you can't do anymore, but you can! Then you start the negative reps where your spotter basically lifts most of the weight for you through the concentric phase then you use all your power to resist slowly through the eccentric phase for a few more reps with your spotter taking as much weight as required until you reach total failure! You have to be able to totally trust your spotter and for heavy compound exercises like squats and bench, if you're lifting heavy, you should have two spotters for the negative reps - one on each end of the bar.
You do not need a spotter to lift heavy the squat rack has catchers and you should always stop 1 rep shy on a bench press to failure . Jim wendler and chad wesley have very good programs and its called a training max and you use percentages and go for certain numbers each week progressive overload step load an wave loading programs ., and you dont do hit training with bench press or barbe squats dorian an mike used machines or dumbells for this style
Excellent video! I'm in my mid 40's and am the strongest I've ever been - even though I've lifted continuously since HS. Dr. Berg is spot on! Over the past 3 years I have deeply studied nutrition and technique and I've gone from a flat bench press of 4x at 185 lbs to 6x at 225 lbs. I take a lot of nutritional supplements (all natural) and try to eat very healthy. My top 3 supplements that have made the most difference when added to my diet IMO are 1) Creatine 2) Essential Amino Acids (EAA) 3) High quality fish and krill oil. There is much, much more I do, but these form the foundation of my supplementation.
I need your help. I'm 22 right now. I was 170 Kgs, I've lost 60 kgs and now my weight is 110. In whole of this weight loss episode, I've lost a lot of muscle as well. I feel very weak and my body looks like 50 year old person with all the loose skin. People told to increase muscle mass. But I'm not able to, I get tired very easily. What should I do???
I am not an expert - but have experimented with diet for fat loss, muscle growth/strength training, endurance training, and other areas over the past 5 years. I found that I could indeed build muscle and strength while both on a Keto diet and carnivore diet. Compared to your standard bodybuilder type diet - The strength and muscle gains were much slower, explosiveness and energy when lifting was harder to come by, it was much easier to lose weight while gaining muscle / stay lean while gaining muscle. The Keto diet was the hardest to stick to, the bodybuilding diet was lots of meal prepping, and the carnivore diet was the easiest all around. Basically I find that all three of these work fine. It just depends how fast you want your results, how much effort you want to put into diet, how lean you want to stay while building muscle, and so on. Basically it just comes down to the preference of the individual and what works best. For me, I stick with a carnivore diet. I don't have to count calories or macros, I can stay very lean all year round, minimal time spent on food, and I deal with me building muscle more slowly and having a bit less explosiveness. As far as the lifting strategy goes - you have to find that balance of effort vs. volume (assuming everything else is in line). Are you pushing your self to the right amount while still resting the right amount? There is not one right answer for this - it just takes a lot of experience to find what will work best for you.
Thanks for sharing. I just got started back working out after not being able to for years. Years ago when I started working out after getting out of shape, I was on a high carb diet and would pass out while working out and had trouble getting to a point where I could finish an entire session without pausing or passing out. Years later, I'm now out of shape again, but I'm on a ketovore diet and intermittent fasting. I found that I can now do a complete workout session without pausing or passing out in a fasted state (18-24 hours of fasting). I'm going easy on the weights so far so I can't tell you if I'm missing any "explosiveness" having slow gains. But now I'll know what the issue is if I do experience it.
@Tyler M interesting. Thanks for sharing. Question: are you hungry after training? If so, what do you eat and, I am assuming you wouldn’t eat right away. I don’t. Just curious what you eat and how long you wait to eat after you train. 👍
I am currently still eating a carnivore style diet. I am generally not hungry after a workout. I normally will eat about 1-2 hours after I finish lifting. I used to try to rush in a meal right after lifting, but over the long-term I haven't noticed any difference in results.
exactly..im over 50 hit the gym once a week, execute routine with correct technique X weight X reps, fasted training..Intermittent Fasting on 2MAD 2 days after training days..low sugar diet with combination of supplements taken at intervals to not strress out my liver..doing this for 10 years now and seeing muscle gains improving definition shedding fats, lifting heavier than was before..all this gains are showing slowly but surely..loving it
Bodybuilding now for 20 years the cutting phase was killer…..started Carnivore and Then Keto and IF 3 years ago and this has made a heck of a difference eating is much better cutting is a breeze and still hitting top lifts 16 weeks into a cut it’s unreal never in 20 years have I done that IF and fat adaption is the key now I can operate in the gym with minimal carbs and never feel hungry or lethargic amazing
I tell you what Dr berg. I have trained in bodybuilding and with very good bodybuilding personal trainers and I have to say this is by far the most accurate, coherent and overall best video I've seen for bodybuilding growth. Blows every other channel out of the water. Although you must remember that strength training and bodybuilding are very different but look the same. Amazing job
@@harleytrivic1848 I don't mean in comparison to bodybuilding channels, I mean in comparison to so called health and science channels which comment on bodybuilding. I don't agree with everything he says but a lot better than most
@@Firefoxtony I really doubt 8 oz of protein per meal is anywhere close to safe level for most people except for few who already have very high muscle mass to maintain. Also, I think 1 week of rest does not have any harmful effects but doesn't seem optimised based on research (lmk if you need links?).
Thank you Dr. Berg. I am now 61 and have in the 1970's done bodybuilding but found getting back into it a little different than when I was young but NOT impossible. Just as long as it's done properly, carefully and responsibly with much care on diet and overall other activities such as walking along with short bursts of sprinting for 30 seconds then back to walking again. All along while keeping the core muscles tightened shoulders back and chest out. I am slowly achieving what I want but it comes at a cost. Very strict dieting and lifestyle changes.
You know what I would kill for? Just once I'd love to see Dr Berg put out a video showcasing how he would put together a bodybuilder meal plan that is healthy by his standards, but that also would allow someone to put on enough muscle to start bodybuilding. That would be my dream video. Because so many bodybuilders suffer from kidney issues, as well as digestive issues due to that diet. Would be amazing to see Dr Berg put something together that is healthy and that could give you a ton of muscle.
Ahh... me too! I lifted for 8 years and gained 30lbs of muscle, but i was also consuming 6 meals a day and about 200g of protein a day. My last meal was casein protein at around midnight. At this point in my life, i know that is hard on your body. Jeff Cavalier gives the BEST workout advise, hands down. I just need someone to give diet advise that is equally as good!
@Pippie Jackson He knows his stuff so well. I used to be subbed to a lot of fitness channels and eventually i forgot about all of them... except for Jeff!
Keto ain't necessary and probably not conducive to optimum muscle growth. You must know all the basic bodybuilding foods. Lean meats, potatoes, rice, eggs, fruit, nuts etc. Take creatine too!
Much of this conflicts with what is known about muscle protein synthesis. After intense exercise, someone who isn't on anabolic drugs will be in a state of muscle protein synthesis for ~48hrs depending on a lot of factors. Someone who takes massive amounts of anabolic drugs however can stay in a state of protein synthesis for much longer.
Thanks for this video. I did CrossFit a few years ago and recently returned to it. This time I’m on keto and fixing my insulin resistance. At 50 years old, I’m doing better with exercise than in the past. Nothing works right until you solve IR!
Thank you Dr.! I am doing a part of that, just going to failure rather than beyond, but that does help! I am doing intermittent fasting too, and doing close to ketogenic, sometimes more carbs than should, but thanks to you and others, I am down about 100 Lbs. Over the last year and a half!!
If you’re a beginner lifter this is not for you. Just focus on form and slowly add more and more weight as you see fit. Try to hit a rep range of 8-12 the first months. And then you can start trying to go to failure. Just remember consistency is key.✌️
Dr. Great video! I have to humbly say I am a perfect example of everything you mentioned. I’ve been bodybuilding for 24 years now. I’ve competed in 11 national shows as a Super heavyweight and won many of those titles. Nothing works better than Keto, heavy training at times and living in a stress free environment. I’m 6’1 250lbs at 5% body fat year round. I’m going on 38!years old and never felt better! and I stress to all my personal training clients and Health coaching clients...consistency, patience and being mindful is key to all this! Consistency cardio, healthy eating habits and rest....you will prevail and over come sickness and inflammation that is taking over everyone today.
@محمد يقشان Just because you are a doctor doesn’t mean you know everything. And yes most think they know everything including you and I ... we don’t. Hence a friendly debate would be interesting. Layne Norton requested it in one of his recent posts.
You are so great! I love that you write what you are talking about down for the visuals. The best explained video I've seen yet on muscle building. Thank you!
@Dr Berg - When you say "7-8oz protein" do you mean 7-8 oz of the food that contains the primary protein (eg meat) or actually 7-8oz of protein in the food? If the latter, 7-8 oz protein is A LOT of protein for one meal. I'm a muscular 6" tall man and I target 100g (3.5oz) of protein a day to maintain muscle and would aim for 150+g (5.5 oz) if I was looking for hypertrophy (that's actual protein in the food, not the amount of eg meat). Please can you clarify these units. Ps. I"m a big fan getting great results from your Keto + IM advice. Thank you.
I am super hard gainer very hard to gain muscle even when I was young...Now I am 41, I only workout twice a week, eat less, workout fasting n still gain some muscle 💪..Actually my body looks better than I was in my 20's
I brought into the "hardgainer" myth touted by the muscle magazines to keep people overtrained, confused and (they hope) buying their supplements. Little did I know that I had insulin resistance. Now I'm 44, free from such deception, and finally have gained some muscle. KETO is the way...
I had the great honor to speak with and meet Dr. Berg at the live seminar I won on Immunity Challenge. He is a compassionate, kind, wonderful and intelligent person! I wish I spoke to him many more times, really a person who deserves respect and appreciation 🌹🌷🌷😍😍😍
Hi Dr Berg, big fan of a lot of your work and I hold you almost solely responsible for my use of nature to be healthy, to rid my body of dangerous foods (for the most part). I've gone from soooo many fizzy drinks to organic squeezed lemon + a day with sparkling, coffee and still water otherwise. Fast foods are more or less non existant apart from social.. Just more knowledgeable about how to treat my body. My original reason for commenting is that I train after fasting for 10-12 + hours.. I have absolutely no issues with energy. I'm by no means the strongest in the gym, but I most definitely work hardest.. 3-6 drop set super sets mostly all slow and very controlled.. Rest for about 30-60 seconds and right back at it. I do this with almost no days off. I'm putting on very impressive size for how long I've been doing it.. There's a lot more to this, too much to type but I always recommend, it's hard but 100% improved everything for me.
I’ve started doing IF + Keto I’m on an 18/6 IF on 3000 cal over 2 meals and I’m healing faster after weight training , I highly recommend this my body fat is quite low and I’ve been able to pack on size and strength, I was worried at first , now I’ll never go back . Thank you for your videos I learned how to do this correctly from watching your channel ❤️
I like to do a heavy load and a light load twice a week on my muscle groups. I actually started growing again when i started doing this, instead of once a week. Monday I'll do 6 sets of weighted dips Dumbell chest press 6 sets And heavy resistance bands 6 sets Then Friday train it again with bodyweight only Push ups variants Bodyweight dips And dumbell flys ( on the floor ) Just got to find what works for you really 💪
Thanks Dr. My son 16 y/old son was taking pre workout...and I made him watch your last muscle growth post...You are an amazing teacher....Gotta give CZcams props..thier the only show in town as it seems...Media outlet.
@@Drberg Doc can fasting heal the pancreas? If it's not putting out enough? I had my gallbladder removed. Now my pancreas isn't putting out enough. Will fasting heal it.. over time? Thanks Doc love your channel!
Mentzer and Dorian were on the right track! Even if we observe timelapse videos of mucle cells undergoing repair, we will see how slow of a process that is! For me, magic number ( for time being ) turned out to be resistance full body training once every ten days ( squat, deadlift, benchpress ), and aerobic/skill training every day!
Also, consider that DY only trained around three times a week! And that is someone who had assisted recovery and great genetics for the sport - why would you think that someone who is recovering naturally can resistance train more often?
I've lost nearly 14kgs in 4 months and have maintained my muscle definition. No bread or sugar, the occasional fasting , lifting weights and doing cardio. I feel so much better for doing it.
Are you eating much carbs. I've cut Sugar but cut to one slice of bread a day. No sugar is difficult because I like it in my tea and coffee. So I now have 3 cups of green tea with lemon and the results are shockingly good. Is that one slice a day really costing my six pack?..
Dr berg does a keto pizza recipe somewhere on there. Keep up the good work. Do you want to loose more? When you get there you can have occasional treat.👍🍰
@@martin101harris5 Yes I’ve watched Dr Berg make a yummy keto pizza. I treat myself to a piece of more than 75% dark chocolate if I’ve been really good and I love a bullet proof coffee a couple of hours before a workout with cacao powder. I hope your on track with your targets .
I have been binge watching your videos for about 4 weeks. Have been able to start treating some issues I have have. Starting in March of this year I started having blood pressure issues and tachycardia this brought me to the emergency room where I was found to have significantly low potassium. Insomnia so bad and intermittent fasting causing me to gain a few pounds a plan that was not yours.I also was working out 4 times per week. So I found your channel and started over. First thing I did was quit sugar and shakes I lost 4 pound in about 10 days. Started the adrenal support helps me so much. Cleaned up my nighttime routine and now sleeping better than I have in a very long time. I feel so much better overall thanks for all the good works.
Dr Berg, 31 seconds into this video, I can tell you are right on. As a 40+ year home trainer, learning as the decades pass the key to growing muscle is two fold, from the exercise itself standpoint, intensity and Extended Time Under Tension. I find that even one set of ETUT, for one body part per day(!) can be enough to keep one strong if you are eating correctly. The body retains so much a week is nothing. If you have an "Arms Monday" and you do an ETUT bicep/tricep workout where you keep it going as long as you possibly can with, strict, partials, cheats progression (another is reducing load to joint distance) - the next Monday, you are still strong and maybe stronger!
For people trying to build muscle and following the suggestion of roughly 1 gram of protein per pound of body weight. How is that achievable if eating 3 meals a day considering your body can only process 25 grams of protein every 1.5 to 3 hours. I'm 170 pounds. Don't I have to eat about 6 times a day then?
Dr Berg lost me 32lbs, but gave me a whole new cloathing line 🤣. 38" waist down to 32" 15 months ago, and still remains. And the Negative reps is old school, and works.
I love how you brought up Dorian Yates training method because I also follow the same training style by using Top sets on every workout and I cannot stop growing so far and have yet to stay at a same load for the same reps. Every week reps or load is increasing ! Great stuff Doc!
Hi! I am a big fan. I am learning from all your videos. I am 40 years old , and I lost about 17 kg of fat in a half year with keto diet. Anyway, I must say that I watching many videos from athleets and I understood that If you gain mass, you will gain strenght but you will lose endurance. This video is the right way, if you want to get bigger and stronger (bodybuilding) but if you are , let's say, into running sports, you can grow your endurance with low intensity exercises, during an extended time. This is a fact. Thank you again for all your work ❤
@@georgeikinya2779 depends on the individual. If you're someone who used to be inactive on a crap diet who converted into an inactive individual on a good diet then I can see it. Probably also depending on how much muscle they already have
dorian is spot on with hit training, i workout 45 minutes tops while most stay in the gym for hours negatively impacting their recovery especially if youre natural. training for hours will increase cortisol, ive been doing hit training for 7 years now
I'm essentially training this way while on the carnivore diet. Building muscle has been easy so far. Not quite up to his level of intensity, but typically only do one heavy working set after several warmup sets. Do need to slow it down some. Thanks for this video. Great info!
I've heard conflicting information on recovery. I've heard one muscle a week for full recovery and I've also heard that the body will acclimate and learn to heal faster if you don't give it a full week. However, as a beginner the recovery is important.
My routine is 3 days on, 1 day off and I do a 15 minute HIIT Cardio on my Treadmill after every workout. The Treadmill is tough on leg day. I've been doing this for 17 years and my body is right where I want it to be. Bicep genetics is a blessing as my arms are huge but this workout has not failed me. Day 1...Biceps/Chest Day 2...Back/Shoulders Day 3...Triceps/Legs Day 4...Rest, Rest, Rest EDIT...I do Keto and never took a Roid.
Based on my experience, going for a caloric surplus instead of deficit makes you pack on muscles easier, but you will gain a bit of fat along with it. Training effectively, eating well, and sleeping like a baby are what brings us the results we want.
@@pustel Or the fact that not burning off such a high intake of carbohydrates can lead to high triglycerides. That's more dangerous than some belly fat.
@@user-dk6un8sh6z Anyone who wants to build muscle OPTIMALLY needs to eat at least 1g of protein per pound of body weight. Whether you’re in keto or a “carb” diet. Calories are energy, doesn’t matter how much protein you have if you are only eating 1200 calories a day as a healthy/normal Man because you’re going to be in a catabolic state.
Stretching the muscle you train between sets is very important, learned it from Frank Zane and it elevated my training to the next level. The muscle recovers so much quicker when doing that.
@@TheGrsshppr it helps reduce the buildup of lactic acid and also feels like it adds to hypertrophy. The stretch shouldn't be long and deep, a quick 30 sec stretch while breathing a bit deeper is enough
This kind of blew my mind, never heard someone mention stretching between sets, but it makes sense. This might be the golden nugget I take away from this vid. +1 👍 Ray.
Excellent redition of heavy duty style training. I've followed Dorain Yates training since the 90's, but this is a good breakdown here for people new to this information.
Some advice to inexperienced weight lifters: Don't overdo it in terms of weight for Biceps curl. Work to failure by drop set. Never use mixed grip for deadlifting. Don't lift weight over 220 pounds until you have mastered the Valsalva maneuver. Engage the hips, use lats, press on the floor with your feet when dead lifting. Shift weight to upper back, lower back should not be called upon at any time. Hang on to a bar with knee raised and make side to side movements of the hip after squat or dealift. Useful to remove compression of vertebras of the spine.
@@ashramdhan1582 I'm not into diets in general. I do intend to try intermittent fasting for a few days per week. I won't dilly dally when training, just three big lifts in 20 minutes that's it. Then break the fast. I think adrenalin may carry me through.
Excellent. Of the millions of pieces of exercise information out there, especially on building muscle, this is the only one that makes any sense. Going to give this a shot.
Everything works. Getting a pump in your muscles using a lighter weight is enough to create growth and means you can work out everyday, and without creating mega soreness. This can be better for beginners to form the habbit, practice the movements, avoid injury etc
When you train without someone else there to assist, you can still get a poor man's version of the "to total failure and a bit more". Once you've done as many reps as you can (with that high resistance), you try to hold for as long as possible. Not at the "top" where it might be easier to just lean on your joints or whatever. Somewhere around middle of the movement. You hold steady until you have no choice but to start creeping towards the starting point. And you slowly let it reset, still fighting back. This will help you get the solid stimulus result you want. Apply to any muscle training, especially if you are doing it at home. No pain, no gain. And I do want to add, with progress that "pain" becomes something you want. You know that's what you are working for, and nothing can make you feel better than the feel of validation your effort is being rewarded. We don't go out of way to optimize this process so we can spend more and more time and effort on fitness. We look for peak efficiency so we can just get *easier* results.
Very good advice Dr. Berg. This is how I workout. 1 intense set per body part 1 x per week. Dorian was heavily influenced by the late bodybuilder/personal trainer Mike Mentzer who actually showed him how to do it and then Dorian took from that and made it his own. Mentzer was a HIT (high intensity training) advocate and he learned it from a pioneer of HIT Arthur Jones. The eccentric movement is the most important part along with zero momentum - stopping at the top and bottom of the movement. There are several principles to HIT and it does work with much less time spent in the gym.
I'm 25, I'm on keto and IF I'm 187 for 94kg My muscle grow is as better as ever, I don't take any supplements, not only my muscles are growing, I'm also increasing what I bench within days... I'm as strong as ever, as focused as ever, I have to stop myself to avoid overtraining otherwise... I can just keep going non stop.. I'm genetically gifted with resistance to carbs so I can ingest more I usually go around 50 to 100, I also have an extremely fast metabolism and my body type is Mesomorph. My meals feel more rewarding, I always workout on fasting, but since my hunger is gone after entering ketosis, I can prepare a long meal, serve everyone and then eat, everything tastes better, I even feel happy after eating and during eating This is best decision I've ever taken, thank you Eric.
This is Mike Mentzer! I have been doing intermitting fasting for many years and still I do ... (+ blood type diet) ... Moreover I follow Mike Mentzer style of training always with good results ... I am 48 and been training for 25 and more as a natural bodybuilder. I think that Mentzer/Yates/Dr Berg strategy is the best. Of course sometimes you need to change stimuli but this is the best way without external hormones.
Yeah that’s been an issue for me. But with the quarantine and all this year my drinking has dramatically decreased because I just don’t drink at home. It’s actually been a good thing for me.
whiskey, rum and gin have 0 carbs. They're keto friendly. They do have calories. But 0 carbs. It's pure alcohol. No additives. The calories do add up. And alcohol can slow metabolism.
@@wandery2k Its more to do with the Estrogen effect of alcohol, I drank for years and worked out hard, and ate right, I got strong but got fat and boobs, i dropped the alcohol and hey presto, got the body I wanted
Should clarify Dorian was NOT on any kind of keto eating plan when he was Mr. Olympia. He was probably taking in at least 50g carbs with every meal, which was every 2 or 3 hours - all day long.
Well.... I know you don't need to be Dorian's size to know how to grow muscle, but to be frank, Dr. Berg doesn't look like he's ever lifted a weight in his life. Not being mean, just true. I'm not going to take weight loss advice, for example for someone morbidly obese. Plus Dr. Berg needs to go look at the studies on HGH. Even when injected at supraphysiological levels there is not a single study that shows HGH grows muscle by itself much less in normal levels. It increases water and some connective tissue, but doesn't by itself seem to affect muscle growth.
If you're going to lift, learn to do specific exercises for the small muscles that stabilize your joints, like the 4 muscles of the rotator cuff. A lot of weight lifters get injuries to their smaller muscles, because they don't do anything to special for them, and they are easily overpowered during a heavy workout.
Doc ?? Where the Hale have you been my whole life? Found your channel last week. Have to tell you this is life changing !! Started with apple cider vinegar video and drink Thursday. Been drinking it 3x a day. I have lost 5lbs at my morning weigh in Saturday. I can already see and feel a change in my body. At the age 61 I stay busy and active. But this channel is a GAME CHANGER !! More Results to come !!!
Been a bodybuilding aficionado for quite awhile, (over 3 decades), but am about a year and a half on KETO, and I can say that this info is absolutely in line with what works (I do Mike Mentzer's high intensity training, and Mike mentored Dorian.) Great vid! 💪
I'm also starting out on Mike Mentzer's HIT. But I'm worried about KETO and it slowing down my growth. Did you pack on muscle faster or slower since starting KETO?
YS_ Awarevening I can see a surplus of calories and more carbs if you are a big bulky bodybuilder. 99% of people want a light muscle gain. ...and he is the best teacher.
The adage: "You Can't Out-Exercise a Bad Diet"! Fasting & Keto are the keys to weight loss, reversing Insulin Resistance & improving numerous other health issues.
Years ago my wife and I did P90X for about a year....kept our charts and followed the diet plan. Yes, we got a lot of benefits from the program....but we kept getting injured yet persisted with the workouts. Recovery time is crucial.
Can someone clarify? He's recommending eating 460 grams of protein in total over the space of 2 meals if I'm understanding correctly... Basically everything I've read in literature suggests 2.2 grams of protein per kilo of Bodyweight.
Yeah that's what confused me as well. But he is on a low carb diet. So it's is difficult to reach the sufficient calorie requirments. We need to eat in calorie surplus to gain muscles. So i think he is filling his remainder calories with proteins and fats. It makes sense he is eating that much protein.
You are 100% accurate! I began working out at the gym on September 1, 2023. I was a runner up to this point. I began doing 100 reps on 8 different exercises per day and running per day 10 miles. I maintained a weight at 186 pounds. I fasted from 7pm until about 12:30pm daily. November 4, 2023 I changed my routine intensively. I began a full upper body exercise every other day and reduced my running to walking 8 miles per day. The second day I worked out legs and core and walking 8 miles per day. I ate more healthy foods and cut out intermittent fasting. I eat brown rice 2-3 times per day! I began to see muscle growth! I began measuring my muscles instead of weighing on the scales daily. One month later I weighed 198 pounds and my muscles are very large! My strength has suddenly increased by large margins! I noticed that only one day per week can I over lift that muscle group! It takes about three days to heal. I do 1,800 reps per day and walk 8 miles since November 4, 2023. Today is 14 December 2023. Recovery time has increased, but muscle growth has too! I now weigh 200 pounds and eating lots more healthy foods per day! You are spot on 100% in this video! After the hard workout to failure... two days later I drop from 150 pounds of weight to 50 pounds of weights lifted because of the soreness! That's is huge!
My two cents...Yates was an accomplished lifter long before he switched to Mentzer's once a week system. Most new lifters would do better learning with a 5x5 system of the basic lifts first
Thanks I am on keto and work out with resistance 2 to three times a week. Eccentric slower I will give it a try. And don't let people B.S. you. You can gain muscle on Keto even over 65 years old as I am. I do a lot of reps 10 to 25 set with medium weight. Sometimes after that every week or 2 I do sets of 3 reps increasing weight till I can't do the 3 reps to build strength
Every week, I do 2 to 3 days of training. One day I workout and another day I rest. Sometimes Monday, Wednesday, and Friday or Tuesday and Thursday in different weeks. Only one hour of intense workout. Making sure I eat good food and good recovery.
I usually like Dr Berg's videos for the useful content, but there's some incorrect info in this one. One can't "isolate" a muscle. In his example of a chest/bench press, the primary muscles (if done correctly) are the pecs, true, though secondary muscles also contribute, like the shoulders and triceps. You can't only work one muscle at a time, much less per week. And along the same lines, if we're looking to get "full recovery", which is always a good idea for hypertrophy and strength, then you need more than a day. 6 days of intense exercise and one day off simply isn't enough. Try channels like atlhlean x, shredded sports science, and Jeremy Ethier, for tips on science based training
I suppose you can isolate muscles when training on machines, but these are usually recommended only as a side exercise to the compound movements. I guess you can train the muscle once a week but only if you’re willing to train as hard as the likes of Dorian Yates. I do not believe that this would be possible while fasting though.
I follow your videos since a long time now. I do evry thing What you say about how to Increase testosteron and and how to lose fat. I see now that my body is changed from a fat boy to fit boy. I m so thankful for your advoice. You are not Just a Doctor but you are the new Prophet of nutritio. Too much love and respect for this man. You really saved my life.
Body builders (steroids or not) typically eat 5 & 6 times a day to recover faster and grow bigger. They eat eat eat eat! Are they diabetic & prediabetic? Should they fast intermittently? Seems to me like they could take advantage of hgh. But it's just something most dont preach.
@@Olivedoggy 100% huh? Professionals yes. When I say bodybuilder I'm referring to anyone that has been lifting weights for a few years with the aim being muscle growth. Why does everyone always thinks Dorian Yates and Arnold Schwarzenegger? 😂 Would love for the intermittent crowd go at it with the bodybuilding crowd and meal frequency as it relates to hypertrophy and recovery.
I’ve heard this explain like this when you fast your Your HGH levels go up to preserve muscle loss the HGH is not gonna help you grow muscle if you’re not supplying the raw building blocks (food) to build muscle
This is what mike mentzer said years ago Dorian training system is mike's heavy duty high intensity training Dorian just made some changes to make it different from mike heavy duty system simply coz he didnt wanted mike to take credit for his olympia wins
Very sad that both mentzer brothers died heart failure, not that old, .. def trend setters for this method in the 80s, when they sold courses.. i bought high intensity back in the day.. always had concerns about effect of too much restriction of circulation in the long run upon heart mechanism.. This as doctor says based 1hr interview with a body builder.
@@easyspeak101 the mike mentzer workouts were intense but the duration was only 20 mins max and in this 20 mins there is rest time also. So basically the effect upon heart is only when the set is going on. I dont think that effect on heart is a matter of concern here coz the duration of set is only 30 to 40 sec.
The reason dorian trained his muscle once a week is because he used steroids, he has a longer muscle protien synthesis then someone who isn’t on PED’s for a natural you got to train the muscles twice a week one day high intensity complete failure and the other day just do volume on it
Dera Dr. Berg, My name is Mr. Wut Yangyuensuk from Bangkok, Thailand. I have been following you for about 4 months now and applying the lessons you teach in my daily life has resulted in my weight loss of about 17-18 kg. All blood test results were very good, only ldl was slightly above the threshold. I am currently 50 years old, height 177 cm, weight 71 kg, blood sugar level 95, blood pressure normal. Compared to before, my blood pressure was 155 and my blood sugar was 130. I would like to thank you very much for helping to bring the knowledge of holistic medicine to teach us. And makes us understand the system of the body according to the concept of eating food as medicine, not taking medicine as food. Thank you from the bottom of my heart Wut Yangyuensuk
That's fantastic! Congratulations! Have you shared your success story on Dr. Berg's site? If you would like to share it, please use this link: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
I'm 57 and have been doing one intense set of pushups each week. I never thought I would get back to 60 like I could do 35 years ago, but I have. It's never too late.
Outstanding! Way to go sir!
Sorry to burst your bubble but if you can do 60 pushups then you ARE NOT working out intensely. Don't confuse metabolic fatigue with intensity. Intensity is measured as a factor of 1 rep max. Sixty reps is such a low % of 1 RM that it is not conducive to muscle growth. Watch the video and you will see that he recommends doing 6-8 reps for muscle growth. Doing more reps DOES NOT mean you are exercising more intensely. You should not be able to do more than 10-15 pushups if you are doing the exercise correctly. If you can do more then it just means you are not exercising correctly if the goal is muscle hypertrophy.
@@sashachip so to do it correctly for intensely we have to increase the weight, like put a backpack with weight, to make the push up?
@@Beetlejuice80s well if push-ups are all you can do then that is an option. You can also try using exercise bands because they provide a resistance that more closely matches the strength curve of the push up. You need to find a way to make the exercise more challenging so that doing more than 15 reps is impossible. I have been training for around 28 years. I am stronger than the average person and most people in gyms approach me for advice based on my performance and aesthetics. I can barely perform more than 10 push-ups when i do them the way i suggest. If you were to ask most people just based on how i look they would probably guess i could do much, much more than that. Your aim should not be to do more push-ups, you should be aiming to make them more difficult. When you take a powerlifter, bodybuilder, etc- they are always trying to increase the amount of weight they can lift for a determined number of reps. They are not trying to just increase the reps ad infinitum. Anything more than 15 reps is no longer strength training. I prefer to keep that number under 10 reps with 6-8 being the sweet spot. Experiment with it for yourself.
Thank you for that! I'm going on 55 and your story has inspired me. Keto and IF have allowed me to look proudly at the soon-to be 55 yr old woman that stares back at me through the mirror. Now, I want to feel great too. I'm sure I can't do a whole set just yet, but I'm going to work on that one intense push-up to start! 👍🏻
I’ve been doing exactly this! Im down 30
Pounds in 3 months. My muscles are bigger than ever. After watching this video im happy that without any one telling me to I’ve been doing the right thing.
Intermittent fasting One meal a day, keto (carbs only on weekends when i do alot of running) and during the week I hit the weights HARD, high reps with a total failure for finisher set and PR’s once a month. Yesterday for the first time in my life I benched 175x5 and 190lbs 1x. My pushups went from 10 max to to 58 max without stopping.
My squat went from 95lbs to 175lbs
Deadlift from 95 to 200lbs
My 1 mile went from 18 minutes to 8:45
Eating right and working out hard is the key.
STAY HARD
Goggins mindset for the win! STAY HARD.
Do u use whey for ur protein?
@@adithyanmenoth1035 no, whey is terrible because they removed the fat so it super spikes the insulin, much better something like steak and eggs, fish, healthy real food
Great job but watch out during the running training it can hurt your joints after a few years especially the knees if you run on concrete.
Do you take whey protein?
I am 73 and have been working out for 59 years. I would say this vid is spot on. People should also learn to apply dynamic and isometric tension to some of their exercises. This will help you zero in on the mind to muscle connection. A lot of people have their training habits down good but not their eating habits. You need both for complete success.
You are exactly right about mind to muscle.. so many people just go through the motions and meet their rep ranges thinking they did a good enough job. That is a reason i think Jeff Cavalier gives the best workout advise on youtube.. he always preaches the importance of mind to muscle.
Btw you are in phenomenal shape... good for you! Hope i look that good when i get there!
You're looking really solid in your photo. Are you on TRT? If not, have you ever used steroids? Lastly what are your current test levels
@@HurricaneGaming509 I started TRT about a year ago. Was 120mg/wk. Just upped it to 150mg/wk. Prescription only. I also take Nandrolone for joint pai n, 100mg/wk. Seems to help. But most of what you see is 60 years of dedication. Test levels around 1000 ng/dl. I started TRT because of chronic fatigue syndrome. Feeling a lot better now.
59 and working out about 44 years...now getting ALOT of benefits from things like static carries, farmers walks and weighted wall sits. Planning to set a personal rack pull record on my 60th birthday. Lifting weights is magic medicine.
@@straighttalker9410 that is what I always say. There is magic in those weights if you're willing to put in the work.
I was a huge Dorian Yates and Mike Mentzer fan back in the 90’s. I used the “Heavy Duty” principles exclusively for many years of lifting weights during my 20’s and 30’s. It’s still one of the best back-to-basics bodybuilding principles there is.
Personal trainers are great, but inner discipline is more important.
If someone needs a PT to shout at them to do basic exercises...
they lack inner discipline.
@@BWater-yq3jx Damn right, exercise is 90% discipline 10% extreme work.
Really ?? How are you planning to do those extra reps. after failure ?? By summoning your "inner-discipline" in a physical form ??
Discipline is when you don't skip your workouts, diet and ofcourse, when you don't shift your focus....
@@itsactuallybhaarat141 This was an awesome comment. For me it sums up what real discipline is about, which is not missing workouts.
@@itsactuallybhaarat141 u can literally ask anyone in the gym, they are willing to help, even if in a impossible scenario, u can still ask the workers but u wud never get to that stage without discipline..
I did my life to total failure, still waiting for the gains.
Loooooooooooool..
That's a good one..!! ;)
Regards from greece :)
Gains: "Ok we're here"
John Snow: "I don't want it"
@@loregasmic Yes, of course.. how silly of me, here they are.. in my left pocket.
@johnsnow so high he can see them gainz from a great distance
😂 hahahaha- me too!
Good one 👍🏾
I've intermittent fasted all of my adulthood and I can say that this vid is very accurate. I'm 40 and a few pounds heavier than when I was in high school, but can easily say I'm in much better shape. It's pretty simple once you kick all processed stuff out.
I love your videos, Dr. Berg! As a fitness trainer of many years (I've been published in Muscle & Fitness magazine - Nov. '94 issue) I can tell your that the "assisted" reps are called "forced reps" by bodybuilders. Bear in mind that what Dorian Yates did when he competed was extremely advanced and not for the novice by any means.
But the sequence for the very intense set that you referred to would be 6 to 8 reps on your own so that you JUST complete the eighth by yourself, then you immediately start the forced reps. Your spotter/training partner helps you JUST AS MUCH AS IS REQUIRED to complete the rep in the concentric phase, then you perform the eccentric phase by yourself, but your spotter is right there with his hands very lightly on the bar. You do 2 to 4 forced reps like this. By this point your body is telling you that you can't do anymore, but you can!
Then you start the negative reps where your spotter basically lifts most of the weight for you through the concentric phase then you use all your power to resist slowly through the eccentric phase for a few more reps with your spotter taking as much weight as required until you reach total failure!
You have to be able to totally trust your spotter and for heavy compound exercises like squats and bench, if you're lifting heavy, you should have two spotters for the negative reps - one on each end of the bar.
He got together with the incredible Mike Mentzer and adopted his HIT.
@@paulsidaway4014 Indeed he did.
R.I.P. Mike and his brother Ray.
That magazine is trash
You do not need a spotter to lift heavy the squat rack has catchers and you should always stop 1 rep shy on a bench press to failure . Jim wendler and chad wesley have very good programs and its called a training max and you use percentages and go for certain numbers each week progressive overload step load an wave loading programs ., and you dont do hit training with bench press or barbe squats dorian an mike used machines or dumbells for this style
@@heveyweightheveyweight5399 You need spotters for bench press and squats if you are doing forced reps and negatives, genius...
Excellent video! I'm in my mid 40's and am the strongest I've ever been - even though I've lifted continuously since HS. Dr. Berg is spot on! Over the past 3 years I have deeply studied nutrition and technique and I've gone from a flat bench press of 4x at 185 lbs to 6x at 225 lbs. I take a lot of nutritional supplements (all natural) and try to eat very healthy. My top 3 supplements that have made the most difference when added to my diet IMO are 1) Creatine 2) Essential Amino Acids (EAA) 3) High quality fish and krill oil. There is much, much more I do, but these form the foundation of my supplementation.
I need your help. I'm 22 right now. I was 170 Kgs, I've lost 60 kgs and now my weight is 110. In whole of this weight loss episode, I've lost a lot of muscle as well. I feel very weak and my body looks like 50 year old person with all the loose skin. People told to increase muscle mass. But I'm not able to, I get tired very easily. What should I do???
Would have thought protein and carbs are much more important than the things you listed
There is no such thing as a natural supplement
I am not an expert - but have experimented with diet for fat loss, muscle growth/strength training, endurance training, and other areas over the past 5 years. I found that I could indeed build muscle and strength while both on a Keto diet and carnivore diet. Compared to your standard bodybuilder type diet - The strength and muscle gains were much slower, explosiveness and energy when lifting was harder to come by, it was much easier to lose weight while gaining muscle / stay lean while gaining muscle. The Keto diet was the hardest to stick to, the bodybuilding diet was lots of meal prepping, and the carnivore diet was the easiest all around. Basically I find that all three of these work fine. It just depends how fast you want your results, how much effort you want to put into diet, how lean you want to stay while building muscle, and so on. Basically it just comes down to the preference of the individual and what works best. For me, I stick with a carnivore diet. I don't have to count calories or macros, I can stay very lean all year round, minimal time spent on food, and I deal with me building muscle more slowly and having a bit less explosiveness. As far as the lifting strategy goes - you have to find that balance of effort vs. volume (assuming everything else is in line). Are you pushing your self to the right amount while still resting the right amount? There is not one right answer for this - it just takes a lot of experience to find what will work best for you.
Thanks for sharing. I just got started back working out after not being able to for years. Years ago when I started working out after getting out of shape, I was on a high carb diet and would pass out while working out and had trouble getting to a point where I could finish an entire session without pausing or passing out. Years later, I'm now out of shape again, but I'm on a ketovore diet and intermittent fasting. I found that I can now do a complete workout session without pausing or passing out in a fasted state (18-24 hours of fasting). I'm going easy on the weights so far so I can't tell you if I'm missing any "explosiveness" having slow gains. But now I'll know what the issue is if I do experience it.
@Tyler M interesting. Thanks for sharing. Question: are you hungry after training? If so, what do you eat and, I am assuming you wouldn’t eat right away. I don’t. Just curious what you eat and how long you wait to eat after you train. 👍
I am currently still eating a carnivore style diet. I am generally not hungry after a workout. I normally will eat about 1-2 hours after I finish lifting. I used to try to rush in a meal right after lifting, but over the long-term I haven't noticed any difference in results.
@@tylerm3567 Thank you much for your feedback. Been on a carnivore path for nearly 4 months. Keep On Keeping On, man
exactly..im over 50 hit the gym once a week, execute routine with correct technique X weight X reps, fasted training..Intermittent Fasting on 2MAD 2 days after training days..low sugar diet with combination of supplements taken at intervals to not strress out my liver..doing this for 10 years now and seeing muscle gains improving definition shedding fats, lifting heavier than was before..all this gains are showing slowly but surely..loving it
I have been working out for over 20 years and this is one of the best and easiest explanations for the beginner and the novice lifters.
Bodybuilding now for 20 years the cutting phase was killer…..started Carnivore and Then Keto and IF 3 years ago and this has made a heck of a difference eating is much better cutting is a breeze and still hitting top lifts 16 weeks into a cut it’s unreal never in 20 years have I done that IF and fat adaption is the key now I can operate in the gym with minimal carbs and never feel hungry or lethargic amazing
I tell you what Dr berg. I have trained in bodybuilding and with very good bodybuilding personal trainers and I have to say this is by far the most accurate, coherent and overall best video I've seen for bodybuilding growth. Blows every other channel out of the water.
Although you must remember that strength training and bodybuilding are very different but look the same. Amazing job
Haha your joking right?
@@harleytrivic1848 yes... no I'm not. Why?
@@harleytrivic1848 I don't mean in comparison to bodybuilding channels, I mean in comparison to so called health and science channels which comment on bodybuilding. I don't agree with everything he says but a lot better than most
@@Firefoxtony he is a doctor&who ru?
@@Firefoxtony I really doubt 8 oz of protein per meal is anywhere close to safe level for most people except for few who already have very high muscle mass to maintain. Also, I think 1 week of rest does not have any harmful effects but doesn't seem optimised based on research (lmk if you need links?).
Thank you Dr. Berg.
I am now 61 and have in the 1970's done bodybuilding but found getting back into it a little different than when I was young but NOT impossible. Just as long as it's done properly, carefully and responsibly with much care on diet and overall other activities such as walking along with short bursts of sprinting for 30 seconds then back to walking again. All along while keeping the core muscles tightened shoulders back and chest out. I am slowly achieving what I want but it comes at a cost. Very strict dieting and lifestyle changes.
Love this
Good
Monday - Upper body
Tue - 14 hours fasting
Wed - Lower body
Thu - 14 hours fasting
Fri - Upper body
Sat - Lower body
Sun - 14 hours fasting
+ 30 min walking daily
I'd suggest you try to get 14 to 18, most benefits of fasting start after the 16th hour.
@@theosmo
Dinner at 8:00pm, next breakfast only black coffee and lunch at noon.
16 hours that works for me.
Only need to workout 3 days on the week full body! Body need to rest in between those days
Good breakfast, and a good lunch then a very light dinner
You know what I would kill for? Just once I'd love to see Dr Berg put out a video showcasing how he would put together a bodybuilder meal plan that is healthy by his standards, but that also would allow someone to put on enough muscle to start bodybuilding. That would be my dream video. Because so many bodybuilders suffer from kidney issues, as well as digestive issues due to that diet. Would be amazing to see Dr Berg put something together that is healthy and that could give you a ton of muscle.
Wanna see it!
I think he would recommend macro plan of 20 - 25% protein, 35-45% fat, the rest carbs.
Ahh... me too! I lifted for 8 years and gained 30lbs of muscle, but i was also consuming 6 meals a day and about 200g of protein a day. My last meal was casein protein at around midnight. At this point in my life, i know that is hard on your body.
Jeff Cavalier gives the BEST workout advise, hands down. I just need someone to give diet advise that is equally as good!
@Pippie Jackson He knows his stuff so well. I used to be subbed to a lot of fitness channels and eventually i forgot about all of them... except for Jeff!
Keto ain't necessary and probably not conducive to optimum muscle growth. You must know all the basic bodybuilding foods. Lean meats, potatoes, rice, eggs, fruit, nuts etc. Take creatine too!
Much of this conflicts with what is known about muscle protein synthesis. After intense exercise, someone who isn't on anabolic drugs will be in a state of muscle protein synthesis for ~48hrs depending on a lot of factors. Someone who takes massive amounts of anabolic drugs however can stay in a state of protein synthesis for much longer.
Thanks for this video. I did CrossFit a few years ago and recently returned to it. This time I’m on keto and fixing my insulin resistance. At 50 years old, I’m doing better with exercise than in the past. Nothing works right until you solve IR!
Thank you Dr.! I am doing a part of that, just going to failure rather than beyond, but that does help! I am doing intermittent fasting too, and doing close to ketogenic, sometimes more carbs than should, but thanks to you and others, I am down about 100 Lbs. Over the last year and a half!!
198g of Protein per meal... really?
@@CJAWorld that's what i thought too I'm a bit confuse?
Its alot of protein pr meal, is it that much?
If you’re a beginner lifter this is not for you. Just focus on form and slowly add more and more weight as you see fit. Try to hit a rep range of 8-12 the first months. And then you can start trying to go to failure. Just remember consistency is key.✌️
Dr. Great video! I have to humbly say I am a perfect example of everything you mentioned. I’ve been bodybuilding for 24 years now. I’ve competed in 11 national shows as a Super heavyweight and won many of those titles. Nothing works better than Keto, heavy training at times and living in a stress free environment. I’m 6’1 250lbs at 5% body fat year round. I’m going on 38!years old and never felt better! and I stress to all my personal training clients and Health coaching clients...consistency, patience and being mindful is key to all this! Consistency cardio, healthy eating habits and rest....you will prevail and over come sickness and inflammation that is taking over everyone today.
From your experience, do you practice fast walking as a cardio, or you only take intense HIIT cardio? How many proteins do you take per day?
wiseman_4u I absolutely do lots of walking more so than I do running and walking up hills is great
Do you have an email to contact ? Female here wanting to step on stage for bikini this October .. using dr burg methods
Would LOVE to see you in a friendly debate about growing muscles with Layne Norton or Greg Doucette
Eric has had no idea about nutrition or training. He would get destroyed
It would Person who only reads paper VS a freaking pro BB, kinda pointless if you ask me.
Vishal Jhally ... that would be the point of the discussion and what some people need to see and learn.
@محمد يقشان Just because you are a doctor doesn’t mean you know everything. And yes most think they know everything including you and I ... we don’t. Hence a friendly debate would be interesting. Layne Norton requested it in one of his recent posts.
@محمد يقشان most doctors dont know anything about training and nutrition
You are so great! I love that you write what you are talking about down for the visuals. The best explained video I've seen yet on muscle building. Thank you!
@Dr Berg - When you say "7-8oz protein" do you mean 7-8 oz of the food that contains the primary protein (eg meat) or actually 7-8oz of protein in the food? If the latter, 7-8 oz protein is A LOT of protein for one meal. I'm a muscular 6" tall man and I target 100g (3.5oz) of protein a day to maintain muscle and would aim for 150+g (5.5 oz) if I was looking for hypertrophy (that's actual protein in the food, not the amount of eg meat). Please can you clarify these units. Ps. I"m a big fan getting great results from your Keto + IM advice. Thank you.
I am super hard gainer very hard to gain muscle even when I was young...Now I am 41, I only workout twice a week, eat less, workout fasting n still gain some muscle 💪..Actually my body looks better than I was in my 20's
What do you do in those two workouts?
@@KyleWilliamsMusic1 HIIT workout, sprinting, pull ups etc..
I brought into the "hardgainer" myth touted by the muscle magazines to keep people overtrained, confused and (they hope) buying their supplements. Little did I know that I had insulin resistance. Now I'm 44, free from such deception, and finally have gained some muscle. KETO is the way...
eating less and training less thats a thing.
but when u try this w hommies they laugh at u ..
@@Magneticlaw How did you uncover your insulin resistance? Curious as this has been on my mind.
I had the great honor to speak with and meet Dr. Berg at the live seminar I won on Immunity Challenge. He is a compassionate, kind, wonderful and intelligent person! I wish I spoke to him many more times, really a person who deserves respect and appreciation
🌹🌷🌷😍😍😍
Mariam yes I agree with you
مريم طاهر !!
Sooo lucky I’m jealous
@@derarzt4490 I speak with Dr Berg
That's so awesome, Mariam! I am hopeful that the Healthy Keto Summit can be in person next summer... I would LOVE to meet Dr. Berg in person!!
Your so thorough Dr Berg.... You've helped turn around my entire training regime and nutrition....
I thank you 🙏
*you're
Hi Dr Berg, big fan of a lot of your work and I hold you almost solely responsible for my use of nature to be healthy, to rid my body of dangerous foods (for the most part). I've gone from soooo many fizzy drinks to organic squeezed lemon + a day with sparkling, coffee and still water otherwise. Fast foods are more or less non existant apart from social.. Just more knowledgeable about how to treat my body.
My original reason for commenting is that I train after fasting for 10-12 + hours.. I have absolutely no issues with energy. I'm by no means the strongest in the gym, but I most definitely work hardest.. 3-6 drop set super sets mostly all slow and very controlled.. Rest for about 30-60 seconds and right back at it. I do this with almost no days off. I'm putting on very impressive size for how long I've been doing it.. There's a lot more to this, too much to type but I always recommend, it's hard but 100% improved everything for me.
I’ve started doing IF + Keto I’m on an 18/6 IF on 3000 cal over 2 meals and I’m healing faster after weight training , I highly recommend this my body fat is quite low and I’ve been able to pack on size and strength, I was worried at first , now I’ll never go back . Thank you for your videos I learned how to do this correctly from watching your channel ❤️
Does it still working out for you or have you switched to some other style of eating?
@@Cracklord666 I've been doing IF for 6 years, and still doing it. And yes you can build muscle with IF, if you watch your calories and proteins.
I like to do a heavy load and a light load twice a week on my muscle groups. I actually started growing again when i started doing this, instead of once a week.
Monday I'll do 6 sets of weighted dips
Dumbell chest press 6 sets
And heavy resistance bands 6 sets
Then Friday train it again with bodyweight only
Push ups variants
Bodyweight dips
And dumbell flys ( on the floor )
Just got to find what works for you really 💪
Thank you for your literal life changing videos. You make sense beyond anyone I’ve ever heard before. Amazing dude
Thanks Dr.
My son 16 y/old son was taking pre workout...and I made him watch your last muscle growth post...You are an amazing teacher....Gotta give CZcams props..thier the only show in town as it seems...Media outlet.
Thanks for sharing the video with your son.
@@Drberg Doc can fasting heal the pancreas? If it's not putting out enough? I had my gallbladder removed. Now my pancreas isn't putting out enough. Will fasting heal it.. over time? Thanks Doc love your channel!
I been training like that since my late 20’s and I’ve retained most of my lean muscle with minimal workouts or injury and I just turned 49!
Mentzer and Dorian were on the right track! Even if we observe timelapse videos of mucle cells undergoing repair, we will see how slow of a process that is!
For me, magic number ( for time being ) turned out to be resistance full body training once every ten days ( squat, deadlift, benchpress ), and aerobic/skill training every day!
Also, consider that DY only trained around three times a week! And that is someone who had assisted recovery and great genetics for the sport - why would you think that someone who is recovering naturally can resistance train more often?
I've lost nearly 14kgs in 4 months and have maintained my muscle definition. No bread or sugar, the occasional fasting , lifting weights and doing cardio. I feel so much better for doing it.
Are you eating much carbs. I've cut Sugar but cut to one slice of bread a day. No sugar is difficult because I like it in my tea and coffee. So I now have 3 cups of green tea with lemon and the results are shockingly good. Is that one slice a day really costing my six pack?..
I still have my vegetables and the occasional fruit but no processed sugar. Bread and pizza I miss so much.
Dr berg does a keto pizza recipe somewhere on there. Keep up the good work. Do you want to loose more? When you get there you can have occasional treat.👍🍰
@@martin101harris5 Yes I’ve watched Dr Berg make a yummy keto pizza. I treat myself to a piece of more than 75% dark chocolate if I’ve been really good and I love a bullet proof coffee a couple of hours before a workout with cacao powder. I hope your on track with your targets .
Your content is seriously awesome. Ty so much for all of the time and energy you put into these videos.
I have been binge watching your videos for about 4 weeks. Have been able to start treating some issues I have have. Starting in March of this year I started having blood pressure issues and tachycardia this brought me to the emergency room where I was found to have significantly low potassium. Insomnia so bad and intermittent fasting causing me to gain a few pounds a plan that was not yours.I also was working out 4 times per week. So I found your channel and started over. First thing I did was quit sugar and shakes I lost 4 pound in about 10 days. Started the adrenal support helps me so much. Cleaned up my nighttime routine and now sleeping better than I have in a very long time. I feel so much better overall thanks for all the good works.
Dr Berg, 31 seconds into this video, I can tell you are right on. As a 40+ year home trainer, learning as the decades pass the key to growing muscle is two fold, from the exercise itself standpoint, intensity and Extended Time Under Tension. I find that even one set of ETUT, for one body part per day(!) can be enough to keep one strong if you are eating correctly. The body retains so much a week is nothing. If you have an "Arms Monday" and you do an ETUT bicep/tricep workout where you keep it going as long as you possibly can with, strict, partials, cheats progression (another is reducing load to joint distance) - the next Monday, you are still strong and maybe stronger!
For people trying to build muscle and following the suggestion of roughly 1 gram of protein per pound of body weight. How is that achievable if eating 3 meals a day considering your body can only process 25 grams of protein every 1.5 to 3 hours. I'm 170 pounds. Don't I have to eat about 6 times a day then?
Mike Mentzer was right all along with the eccentric part of the workout. Thank you Dr .Berg
I can already hear Greg Doucette screaming louder than last time
My ear drums are always on the verge of exploding just by reading this guy's name.
That's Greg Douchebag right there. Selling overpriced cooking books which everyone can get it free in PDF form online and still not that useful
@@monokumannius4522 you do know that's piracy right?
Looool. This doctor don’t know what he’s talking about
😂😂😂😂😂😂
HILARIOUS
Dr Berg lost me 32lbs, but gave me a whole new cloathing line 🤣.
38" waist down to 32" 15 months ago, and still remains.
And the Negative reps is old school, and works.
Old School.....I thought that was just normal...... oh wait, I'm old!..... 😆 🤣 😂
Cutting my weight workout frequency to enable full recovery made all the difference.
started my weight loss 2 months ago, now lost 34.2lbs cause of dr Eric berg advice so efficient! Now focusing on gains 💪🏼
I trained very hard for over 5 years and doctor Berg has done a good job of introducing this info to people who are new to it.
I swear dr berg is stupid in the type of muscle gain!!!!
his diet will not work for muscle growth
No no no no he didn't
lol.
@@PapunaOfficial it will.... jesus why is everybdy thinkin overeating is the only thing you can do. its not!
With the utmost respect. "Normal" men want to try this , total failure is a bit much for them. Great video , I'm a PT.
I love how you brought up Dorian Yates training method because I also follow the same training style by using Top sets on every workout and I cannot stop growing so far and have yet to stay at a same load for the same reps. Every week reps or load is increasing ! Great stuff Doc!
Glad to help then!
-Dr. Berg's support team
Hi! I am a big fan. I am learning from all your videos. I am 40 years old , and I lost about 17 kg of fat in a half year with keto diet. Anyway, I must say that I watching many videos from athleets and I understood that If you gain mass, you will gain strenght but you will lose endurance. This video is the right way, if you want to get bigger and stronger (bodybuilding) but if you are , let's say, into running sports, you can grow your endurance with low intensity exercises, during an extended time. This is a fact. Thank you again for all your work ❤
Wait, you mean I have to do stuff to grow muscle?
prima facie he is suggesting you to do, stuff.
Is it possible to gain muscles while inactive really?
Yes. Some people on here seem to be unaware that you are joking when you appear suggest that you can grow muscle without doing anything.
Wait, you also have to not do stuff to grow muscle?
@@georgeikinya2779 depends on the individual. If you're someone who used to be inactive on a crap diet who converted into an inactive individual on a good diet then I can see it. Probably also depending on how much muscle they already have
"..right now" lol, Doc is trying to get big!
Lmao
Yeah.. But right now
Gotta preserve that strength as we age yo
He isn't trying, he's gonna do it, he's got the right ideas and tools.
get big doc, get big
dorian is spot on with hit training, i workout 45 minutes tops while most stay in the gym for hours negatively impacting their recovery especially if youre natural. training for hours will increase cortisol, ive been doing hit training for 7 years now
I'm essentially training this way while on the carnivore diet. Building muscle has been easy so far. Not quite up to his level of intensity, but typically only do one heavy working set after several warmup sets. Do need to slow it down some. Thanks for this video. Great info!
I've heard conflicting information on recovery.
I've heard one muscle a week for full recovery and I've also heard that the body will acclimate and learn to heal faster if you don't give it a full week.
However, as a beginner the recovery is important.
My routine is 3 days on, 1 day off and I do a 15 minute HIIT Cardio on my Treadmill after every workout. The Treadmill is tough on leg day. I've been doing this for 17 years and my body is right where I want it to be. Bicep genetics is a blessing as my arms are huge but this workout has not failed me.
Day 1...Biceps/Chest
Day 2...Back/Shoulders
Day 3...Triceps/Legs
Day 4...Rest, Rest, Rest
EDIT...I do Keto and never took a Roid.
So on Day 5 u start with the Day 1 programm again? Or do you Rest Day 5 6 etc. till the week is over?
@@Darkiorra 3 days on and 1 day off, then start over again, 3 days on and 1 day off. Pretty simple.
I train this way i like doing
Day 1 Chest/back abs to finish
Day 2 shoulder & Arms abs to finish 😊
Day 3 legs
Rest
The algorithm is working perfectly today.
Static contraction training,
+ sprinting,
+ light exercise to flush the lymph and bathe the muscles. (Rebounder/swimming)
Validated by Dorian Yates! Always been a fan. If you don’t have a spotter, drop sets work great to exhaust the muscle.
Based on my experience, going for a caloric surplus instead of deficit makes you pack on muscles easier, but you will gain a bit of fat along with it. Training effectively, eating well, and sleeping like a baby are what brings us the results we want.
It is suprising to me that the Dr. does not mention the calorie surplus, which makes muscle gain possible in a faster way.
Yup .. I have tried adding muscles on I.F it doesn't work .. I still love doc though
@@pustel Or the fact that not burning off such a high intake of carbohydrates can lead to high triglycerides. That's more dangerous than some belly fat.
@@user-dk6un8sh6z Anyone who wants to build muscle OPTIMALLY needs to eat at least 1g of protein per pound of body weight. Whether you’re in keto or a “carb” diet. Calories are energy, doesn’t matter how much protein you have if you are only eating 1200 calories a day as a healthy/normal Man because you’re going to be in a catabolic state.
@the reason Doctors aren’t expert on muscle building or diets. That’s why they are called doctors, not nutrition experts or trainers.
Stretching the muscle you train between sets is very important, learned it from Frank Zane and it elevated my training to the next level. The muscle recovers so much quicker when doing that.
Interesting. So not waiting until after the whole workout?... After each set? It doesn't essentially hinder your next set in any way?
@@TheGrsshppr it helps reduce the buildup of lactic acid and also feels like it adds to hypertrophy. The stretch shouldn't be long and deep, a quick 30 sec stretch while breathing a bit deeper is enough
Wow, you noticed that too? Ive noticed that muscle recovers really fast by doing it too, its pretty interesting
This kind of blew my mind, never heard someone mention stretching between sets, but it makes sense. This might be the golden nugget I take away from this vid. +1 👍 Ray.
@@ericcarve4476 it's game changer my man 👊
I get my nutritional info from Dr. Berg and my workout advise from Jeff Cavalier. That guy truly puts the science into lifting!
Interesting how you been giving muscle, protein, excercise tips and info lately
Excellent redition of heavy duty style training. I've followed Dorain Yates training since the 90's, but this is a good breakdown here for people new to this information.
I love when muscles grow!!
I swear dr berg is stupid in the type of muscle gain!!!!
@@muslim_allah-is-the_greate1295 very intelligent rebuttal
@@thakraken6995 lol right 😆
@@thakraken6995 his username says it all 🤣
@@muslim_allah-is-the_greate1295 your username tells us you are not very intelligent
Dorian Yates, recieved this training technique from Mike Mentzer. He was one of the few bodybuilders who achieved a perfect 300 score in symmetry.
I believe this guy knows what he's talking about. "Dr" Berg is an absolute unit.
Some advice to inexperienced weight lifters:
Don't overdo it in terms of weight for Biceps curl. Work to failure by drop set.
Never use mixed grip for deadlifting.
Don't lift weight over 220 pounds until you have mastered the Valsalva maneuver.
Engage the hips, use lats, press on the floor with your feet when dead lifting. Shift weight to upper back, lower back should not be called upon at any time.
Hang on to a bar with knee raised and make side to side movements of the hip after squat or dealift. Useful to remove compression of vertebras of the spine.
@@ashramdhan1582 I'm not into diets in general. I do intend to try intermittent fasting for a few days per week. I won't dilly dally when training, just three big lifts in 20 minutes that's it. Then break the fast. I think adrenalin may carry me through.
Dropping weight on the bicep curl was the best thing i ever Did, it finally started growing when my mind muscle connection was better.
I've been using much of Mr. Yates ' strategy, since the army.
Eccentric force has become more of a focus, over the years.
Excellent. Of the millions of pieces of exercise information out there, especially on building muscle, this is the only one that makes any sense. Going to give this a shot.
Everything works. Getting a pump in your muscles using a lighter weight is enough to create growth and means you can work out everyday, and without creating mega soreness. This can be better for beginners to form the habbit, practice the movements, avoid injury etc
When you train without someone else there to assist, you can still get a poor man's version of the "to total failure and a bit more". Once you've done as many reps as you can (with that high resistance), you try to hold for as long as possible. Not at the "top" where it might be easier to just lean on your joints or whatever. Somewhere around middle of the movement. You hold steady until you have no choice but to start creeping towards the starting point. And you slowly let it reset, still fighting back. This will help you get the solid stimulus result you want. Apply to any muscle training, especially if you are doing it at home.
No pain, no gain. And I do want to add, with progress that "pain" becomes something you want. You know that's what you are working for, and nothing can make you feel better than the feel of validation your effort is being rewarded. We don't go out of way to optimize this process so we can spend more and more time and effort on fitness. We look for peak efficiency so we can just get *easier* results.
Tldr:I'm boring and need attention. We come here for bergs advice not yours
@@asmodeusbeezlebub7653 jesus, what died in your corn flakes this morning...
Thank You!
Good advice. Thanks dude
Do everything to failure except bench press, it's a bad idea without a spotter.
Very good advice Dr. Berg. This is how I workout. 1 intense set per body part 1 x per week. Dorian was heavily influenced by the late bodybuilder/personal trainer Mike Mentzer who actually showed him how to do it and then Dorian took from that and made it his own. Mentzer was a HIT (high intensity training) advocate and he learned it from a pioneer of HIT Arthur Jones. The eccentric movement is the most important part along with zero momentum - stopping at the top and bottom of the movement. There are several principles to HIT and it does work with much less time spent in the gym.
I'm 25, I'm on keto and IF
I'm 187 for 94kg
My muscle grow is as better as ever, I don't take any supplements, not only my muscles are growing, I'm also increasing what I bench within days... I'm as strong as ever, as focused as ever, I have to stop myself to avoid overtraining otherwise... I can just keep going non stop..
I'm genetically gifted with resistance to carbs so I can ingest more I usually go around 50 to 100, I also have an extremely fast metabolism and my body type is Mesomorph.
My meals feel more rewarding, I always workout on fasting, but since my hunger is gone after entering ketosis, I can prepare a long meal, serve everyone and then eat, everything tastes better, I even feel happy after eating and during eating
This is best decision I've ever taken, thank you Eric.
This is Mike Mentzer! I have been doing intermitting fasting for many years and still I do ... (+ blood type diet) ... Moreover I follow Mike Mentzer style of training always with good results ... I am 48 and been training for 25 and more as a natural bodybuilder. I think that Mentzer/Yates/Dr Berg strategy is the best. Of course sometimes you need to change stimuli but this is the best way without external hormones.
One of the main ones: cut back or totally stop the booze!
Duh! Alcohol's the opposite of keto!
Yeah that’s been an issue for me. But with the quarantine and all this year my drinking has dramatically decreased because I just don’t drink at home. It’s actually been a good thing for me.
whiskey, rum and gin have 0 carbs.
They're keto friendly. They do have calories. But 0 carbs. It's pure alcohol. No additives.
The calories do add up. And alcohol can slow metabolism.
Echoe Bse bingo
@@wandery2k Its more to do with the Estrogen effect of alcohol, I drank for years and worked out hard, and ate right, I got strong but got fat and boobs, i dropped the alcohol and hey presto, got the body I wanted
Should clarify Dorian was NOT on any kind of keto eating plan when he was Mr. Olympia. He was probably taking in at least 50g carbs with every meal, which was every 2 or 3 hours - all day long.
Don't forget about the steriods. lol
Well.... I know you don't need to be Dorian's size to know how to grow muscle, but to be frank, Dr. Berg doesn't look like he's ever lifted a weight in his life. Not being mean, just true. I'm not going to take weight loss advice, for example for someone morbidly obese. Plus Dr. Berg needs to go look at the studies on HGH. Even when injected at supraphysiological levels there is not a single study that shows HGH grows muscle by itself much less in normal levels. It increases water and some connective tissue, but doesn't by itself seem to affect muscle growth.
@@VinhNguyen-ul8yg steroids are not a magic pill. Diet still applies all the same.
@@Ryan_DeWitt He lifted! Books, Pens, Papers ...but negative part of movement was to fast.
Nobody said he was?
If you're going to lift, learn to do specific exercises for the small muscles that stabilize your joints, like the 4 muscles of the rotator cuff. A lot of weight lifters get injuries to their smaller muscles, because they don't do anything to special for them, and they are easily overpowered during a heavy workout.
Doc ?? Where the Hale have you been my whole life? Found your channel last week. Have to tell you this is life changing !! Started with apple cider vinegar video and drink Thursday. Been drinking it 3x a day. I have lost 5lbs at my morning weigh in Saturday. I can already see and feel a change in my body. At the age 61 I stay busy and active. But this channel is a GAME CHANGER !! More Results to come !!!
Been a bodybuilding aficionado for quite awhile, (over 3 decades), but am about a year and a half on KETO, and I can say that this info is absolutely in line with what works (I do Mike Mentzer's high intensity training, and Mike mentored Dorian.) Great vid! 💪
I'm also starting out on Mike Mentzer's HIT. But I'm worried about KETO and it slowing down my growth. Did you pack on muscle faster or slower since starting KETO?
Did you notice more muscle gains comparing when you were not on keto?
I always like to listen to practical doctors
where the heck do i get 7-8 oz of protein per meal😭
Best advice i ever heard for training is "STIMULATE DONT ANNIHILATE" 💪🏾
Woah 🤯 this is INTENSE- Dr Berg you’re the best teacher in the world!!
Exactly 😊
YS_ Awarevening I can see a surplus of calories and more carbs if you are a big bulky bodybuilder.
99% of people want a light muscle gain.
...and he is the best teacher.
I swear dr berg is stupid in the type of muscle gain!!!!
He doesn't know what he's talking about.
Ethan James I’m not trying to build muscle like a muscle head - MOST people want a small amount of lean mass- Berg is the best
I love when he says something followed by “Ok.. why..?”
The adage: "You Can't Out-Exercise a Bad Diet"! Fasting & Keto are the keys to weight loss, reversing Insulin Resistance & improving numerous other health issues.
Years ago my wife and I did P90X for about a year....kept our charts and followed the diet plan. Yes, we got a lot of benefits from the program....but we kept getting injured yet persisted with the workouts. Recovery time is crucial.
Can someone clarify? He's recommending eating 460 grams of protein in total over the space of 2 meals if I'm understanding correctly... Basically everything I've read in literature suggests 2.2 grams of protein per kilo of Bodyweight.
Yeah that's what confused me as well.
But he is on a low carb diet. So it's is difficult to reach the sufficient calorie requirments. We need to eat in calorie surplus to gain muscles. So i think he is filling his remainder calories with proteins and fats. It makes sense he is eating that much protein.
I think he means 7-8oz of food containing protein and not necessarily the amount of protein in it
I was also confused
@@suyogst thats what I gathered as well.
7-8 g means about 50g of ptotein.
0:27 Give us a little credit Dr. Berg I promise you we're paying attention.
damn lol
7-8 oz of protein per meal x2 is absolutely insane, what is going on here?
You are 100% accurate! I began working out at the gym on September 1, 2023. I was a runner up to this point. I began doing 100 reps on 8 different exercises per day and running per day 10 miles. I maintained a weight at 186 pounds. I fasted from 7pm until about 12:30pm daily. November 4, 2023 I changed my routine intensively. I began a full upper body exercise every other day and reduced my running to walking 8 miles per day. The second day I worked out legs and core and walking 8 miles per day. I ate more healthy foods and cut out intermittent fasting. I eat brown rice 2-3 times per day! I began to see muscle growth! I began measuring my muscles instead of weighing on the scales daily. One month later I weighed 198 pounds and my muscles are very large! My strength has suddenly increased by large margins! I noticed that only one day per week can I over lift that muscle group! It takes about three days to heal. I do 1,800 reps per day and walk 8 miles since November 4, 2023. Today is 14 December 2023. Recovery time has increased, but muscle growth has too! I now weigh 200 pounds and eating lots more healthy foods per day! You are spot on 100% in this video! After the hard workout to failure... two days later I drop from 150 pounds of weight to 50 pounds of weights lifted because of the soreness! That's is huge!
"You are 100% accurate!" No he isn't
4:32 gotta love when you bench so much that three professional bodybuilders have to spot you
Well, he actually doesn't bench that much then by himself, does he? ;-)
It's called drop set.. they are removing plates one by one after each set to failure .
My two cents...Yates was an accomplished lifter long before he switched to Mentzer's once a week system. Most new lifters would do better learning with a 5x5 system of the basic lifts first
Thanks I am on keto and work out with resistance 2 to three times a week. Eccentric slower I will give it a try. And don't let people B.S. you. You can gain muscle on Keto even over 65 years old as I am. I do a lot of reps 10 to 25 set with medium weight. Sometimes after that every week or 2 I do sets of 3 reps increasing weight till I can't do the 3 reps to build strength
Every week, I do 2 to 3 days of training. One day I workout and another day I rest. Sometimes Monday, Wednesday, and Friday or Tuesday and Thursday in different weeks. Only one hour of intense workout. Making sure I eat good food and good recovery.
I usually like Dr Berg's videos for the useful content, but there's some incorrect info in this one. One can't "isolate" a muscle. In his example of a chest/bench press, the primary muscles (if done correctly) are the pecs, true, though secondary muscles also contribute, like the shoulders and triceps. You can't only work one muscle at a time, much less per week. And along the same lines, if we're looking to get "full recovery", which is always a good idea for hypertrophy and strength, then you need more than a day. 6 days of intense exercise and one day off simply isn't enough. Try channels like atlhlean x, shredded sports science, and Jeremy Ethier, for tips on science based training
Fake news. Pull/push/legs rest pull/push/legs works fine.
I suppose you can isolate muscles when training on machines, but these are usually recommended only as a side exercise to the compound movements. I guess you can train the muscle once a week but only if you’re willing to train as hard as the likes of Dorian Yates. I do not believe that this would be possible while fasting though.
Can you do a video for people that are having a hard time gaining weight and muscles?
Potatoes..
Dude just eat more. It's not complicated!
Lots of love for you Dr Berg. Your information has changed my life for the better. Thanks so much.
I follow your videos since a long time now. I do evry thing What you say about how to Increase testosteron and and how to lose fat. I see now that my body is changed from a fat boy to fit boy. I m so thankful for your advoice. You are not Just a Doctor but you are the new Prophet of nutritio. Too much love and respect for this man. You really saved my life.
Body builders (steroids or not) typically eat 5 & 6 times a day to recover faster and grow bigger. They eat eat eat eat! Are they diabetic & prediabetic? Should they fast intermittently? Seems to me like they could take advantage of hgh. But it's just something most dont preach.
Curious about this too! How can they grow if they're eating wrong and the wrong things?
@@Olivedoggy 100% huh? Professionals yes. When I say bodybuilder I'm referring to anyone that has been lifting weights for a few years with the aim being muscle growth. Why does everyone always thinks Dorian Yates and Arnold Schwarzenegger? 😂 Would love for the intermittent crowd go at it with the bodybuilding crowd and meal frequency as it relates to hypertrophy and recovery.
I’ve heard this explain like this when you fast your Your HGH levels go up to preserve muscle loss the HGH is not gonna help you grow muscle if you’re not supplying the raw building blocks (food) to build muscle
@@mattjohnson8972 oh cool thanks for info!
Thats is old bro science many bodybuilder no longer do.
This is what mike mentzer said years ago
Dorian training system is mike's heavy duty high intensity training
Dorian just made some changes to make it different from mike heavy duty system simply coz he didnt wanted mike to take credit for his olympia wins
Very sad that both mentzer brothers died heart failure, not that old, .. def trend setters for this method in the 80s, when they sold courses.. i bought high intensity back in the day.. always had concerns about effect of too much restriction of circulation in the long run upon heart mechanism.. This as doctor says based 1hr interview with a body builder.
@@easyspeak101 the mike mentzer workouts were intense but the duration was only 20 mins max and in this 20 mins there is rest time also. So basically the effect upon heart is only when the set is going on.
I dont think that effect on heart is a matter of concern here coz the duration of set is only 30 to 40 sec.
Mike mentzer was a genius,robbed of Mr. Olympia by Arnold!! The truth
The reason dorian trained his muscle once a week is because he used steroids, he has a longer muscle protien synthesis then someone who isn’t on PED’s for a natural you got to train the muscles twice a week one day high intensity complete failure and the other day just do volume on it
Exactly. That method of exercise is not good for natural people
Steroids helping recovering faster. So your argument of steroids is opposite to advice.
Yeah steroids do a LOT of things and one of those things is recovery, however if your natural each muscle group should be trained twice a week
Should train the same muscle again every 72hrs
Dera Dr. Berg,
My name is Mr. Wut Yangyuensuk from Bangkok, Thailand.
I have been following you for about 4 months now and applying the lessons you teach in my daily life has resulted in my weight loss of about 17-18 kg. All blood test results were very good, only ldl was slightly above the threshold.
I am currently 50 years old, height 177 cm, weight 71 kg, blood sugar level 95, blood pressure normal.
Compared to before, my blood pressure was 155 and my blood sugar was 130.
I would like to thank you very much for helping to bring the knowledge of holistic medicine to teach us. And makes us understand the system of the body according to the concept of eating food as medicine, not taking medicine as food.
Thank you from the bottom of my heart
Wut Yangyuensuk
That's fantastic! Congratulations! Have you shared your success story on Dr. Berg's site? If you would like to share it, please use this link: www.drberg.com/add-client-success-story
Dr. Berg's Support Team.